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Training Log Archive: CharlWard

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Running28 17:44:06 134.8(7:54) 216.95(4:54) 2588
  Strength and Conditioning6 4:15:00
  Orienteering6 2:49:09 22.46(7:32) 36.15(4:41) 165
  Total40 24:48:15 157.27 253.1 2753
averages - sleep:7.6 rhr:33

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Friday Aug 31, 2018 #

Note
rhr:32 slept:8.0


5 PM

Running 9:07 intensity: (6:32 @1) + (2:35 @2) 1.56 km (5:50 / km) +13m 5:37 / km
ahr:120 max:139 shoes: Mizuno Wave Inspire 11 Blue

Got stuck in fields as non-existent footpaths. Sore leg. Called it quits.

Thursday Aug 30, 2018 #

Note
rhr:34 slept:8.0 (rest day)


5 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
10 2x6kg standing shoulder press
10 30kg squat
12 tricep dips
10 30kg lat pull down
10 15kg military press

6 PM

Note

Sauna/steam and swim.

A good reminder of precisely why I don’t go to public saunas/steam rooms. Why do people insist on talking to you?! I don’t want to talk. I want to relax! Arghhh.

Wednesday Aug 29, 2018 #

8 AM

Running 41:11 intensity: (7:55 @1) + (26:41 @2) + (6:35 @3) 8.34 km (4:56 / km) +105m 4:39 / km
ahr:135 max:152

Porter - Kim.

Running 12:58 intensity: (3:34 @1) + (8:14 @2) + (1:10 @3) 2.57 km (5:02 / km) +26m 4:48 / km
ahr:134 max:147

Kim - Work

Tuesday Aug 28, 2018 #

Note
rhr:34 slept:7.5


5 PM

Running 46:43 intensity: (8:17 @1) + (18:43 @2) + (19:43 @3) 9.42 km (4:58 / km) +194m 4:30 / km
shoes: Mizuno Wave Inspire 11 Blue

Standard Monday with dodgy HR.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 25kg bench press
10 12kg single arm row
10 40kg RDL

7 PM

Running 5:17 intensity: (4:36 @1) + (41 @2) 0.94 km (5:37 / km) +25m 4:58 / km
ahr:101 max:138 shoes: Mizuno Wave Inspire 11 Blue

Back

Monday Aug 27, 2018 #

12 PM

Orienteering 55:55 intensity: (8:06 @1) + (19:10 @2) + (24:34 @3) + (4:05 @4) 12.35 km (4:32 / km) +87m 4:22 / km
ahr:142 max:163 shoes: Mizuno Wave Inspire 11 Blue

Pre-running

Sunday Aug 26, 2018 #

Note

I may rest. Long travel day and need to sort my hip out.

Saturday Aug 25, 2018 #

3 PM

Running 35:25 intensity: (8:44 @1) + (26:32 @2) + (9 @3) 7.16 km (4:57 / km) +84m 4:40 / km
ahr:132 max:145

Easy on an old O course.
Hip got really tight and made running uncomfortable so cut it short.

Summer school is finally over!

Friday Aug 24, 2018 #

Note
slept:7.5

Yaaay more sleep.

5 PM

Running 43:00 intensity: (3:11 @1) + (7:00 @2) + (27:31 @3) + (5:18 @4) 10.0 km (4:18 / km) +201m 3:54 / km
ahr:150 max:162

Started off easy for 1km but then just kept cruising on. Properly flagged on the last hill, it was a struggle.

Running 8:36 intensity: (34 @1) + (4:48 @2) + (3:14 @3) 1.62 km (5:18 / km) +45m 4:39 / km
ahr:140 max:151

Token WD. Pooped.

Thursday Aug 23, 2018 #

Note
slept:6.0

Sleeping doesn’t get much better. Urgh.

12 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 30kg squat
10 25kg bench press
10 30kg lat pull down
10 40kg RDL

8 PM

Note
(rest day)

Sauna and swim. Perfect.

Wednesday Aug 22, 2018 #

Note

Opted for stretching instead of the gym. Feeling pretty tired from all the lectures.

3 PM

Running 1:04:31 intensity: (16:57 @1) + (43:09 @2) + (4:25 @3) 12.11 km (5:20 / km) +238m 4:51 / km
ahr:133 max:150

Easy explorations.

Tuesday Aug 21, 2018 #

Note
slept:5.5

Could not sleep :,(

11 AM

Running 20:10 intensity: (7:50 @1) + (12:20 @2) 4.14 km (4:52 / km) +80m 4:27 / km
ahr:129 max:142

WU

Running 29:09 intensity: (11:23 @1) + (4:07 @2) + (9:26 @3) + (4:13 @4) 5.52 km (5:17 / km)
ahr:135 max:162

Roughly:
500m (90s)
400m (90s) ft. headwind
x 5

Nice track along the river. Had skipped some lectures and slept for one hour so felt a bit groggy but enjoyed it and good to get out.

Running 17:57 intensity: (32 @1) + (8:11 @2) + (9:14 @3) 3.54 km (5:04 / km) +37m 4:49 / km
ahr:144 max:152

WD

Monday Aug 20, 2018 #

6 AM

Running 43:53 intensity: (13:36 @1) + (26:52 @2) + (3:25 @3) 8.54 km (5:08 / km) +116m 4:49 / km
ahr:132 max:149

I could run here all day. Even at 6:45am the forest was appealing. Beaut.

12 PM

Strength and Conditioning 30:00 [1]

Two times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 20 squat
10 2x8kg shoulder press
10 30kg lat pull down

Didn’t have much time as didn’t want to miss lunch (thought it closed at 1). Think I would have been safe to do a full session but never mind.

5 PM

Running 28:52 intensity: (7:56 @1) + (16:10 @2) + (4:46 @3) 5.11 km (5:39 / km) +153m 4:55 / km
ahr:134 max:154

Can’t help myself. It’s too nice here.
Fuelled by 3:30 coffee and twix. Dream.

C • haven't had.... 2

Sunday Aug 19, 2018 #

Note

Finland bound for a PhD summer school. Hoping to run a bit and escape from all the maths talk.

7 PM

Running 41:36 intensity: (12:00 @1) + (27:08 @2) + (2:28 @3) 8.48 km (4:54 / km) +133m 4:33 / km
ahr:132 max:149

Easy from the accom. Beaut forest and trails.

Saturday Aug 18, 2018 #

8 AM

Running 15:31 intensity: (2:32 @1) + (10:31 @2) + (2:28 @3) 3.28 km (4:44 / km) +22m 4:35 / km
ahr:136 max:150

WU

Running 19:01 intensity: (17 @1) + (8 @2) + (6:03 @3) + (12:33 @4) 4.95 km (3:50 / km) +58m 3:38 / km
ahr:158 max:164

Park run at Hillsborough.
Struggled on lap 3!

Running 11:26 intensity: (1:09 @1) + (8:09 @2) + (2:08 @3) 2.34 km (4:54 / km) +22m 4:40 / km
ahr:139 max:149

WD

Friday Aug 17, 2018 #

Note
rhr:34 slept:8.0


5 PM

Running 55:40 intensity: (22:58 @1) + (29:56 @2) + (2:46 @3) 11.24 km (4:57 / km) +152m 4:38 / km
ahr:131 max:151 shoes: Mizuno Wave Inspire 11 Blue

Easy Porter.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 20,30,30kg squat
10 15kg military press
10 20kg bent over row

Thursday Aug 16, 2018 #

Note
rhr:34 slept:9.0


Note
(rest day)

Weird day!

Wednesday Aug 15, 2018 #

Note
rhr:34 slept:8.5


5 PM

Running 15:40 intensity: (1:57 @1) + (11:10 @2) + (2:33 @3) 3.33 km (4:42 / km) +28m 4:31 / km
ahr:139

WU

Running 7:32 intensity: (48 @1) + (27 @2) + (5:05 @3) + (1:12 @4) 2.05 km (3:40 / km) +2m 3:39 / km
ahr:151 max:161 shoes: Adidas Boston Boost Grey

2k temps.

Running 19:32 intensity: (10:43 @1) + (3:00 @2) + (2:42 @3) + (3:07 @4) 3.53 km (5:32 / km)
ahr:128 max:164 shoes: Adidas Boston Boost Grey

5x400 (60s)
(3mins)
4x100 ft. headwind (90s)

Running 22:30 intensity: (3:17 @1) + (18:39 @2) + (34 @3) 4.4 km (5:07 / km) +51m 4:50 / km
ahr:135 max:146

WD struggles.

Tuesday Aug 14, 2018 #

Note
rhr:32 slept:7.5


4 PM

Running 58:48 intensity: (22:53 @1) + (29:56 @2) + (5:59 @3) 11.92 km (4:56 / km) +134m 4:40 / km
ahr:136 max:144 shoes: Mizuno Wave Inspire 11 Blue

Legs not with the programme.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
10 2x10kg overhead press
10 10kg single leg RDL R
10 10kg single leg RDL L
10 8kg tricep curl
10 2x10kg bent over row

Monday Aug 13, 2018 #

4 PM

Running 1:00:14 intensity: (6:05 @1) + (48:45 @2) + (5:24 @3) 11.99 km (5:02 / km) +265m 4:32 / km
ahr:140 max:158

Easy Rivelin. HR monitor still crazy.

Sunday Aug 12, 2018 #

Note
(rest day)

Travel/sleep day.

Saturday Aug 11, 2018 #

8 AM

Running 58:00 intensity: (46 @1) + (14:52 @2) + (42:22 @3) 12.81 km (4:32 / km) +107m 4:21 / km

With KJ and Peter. Lovely.

Friday Aug 10, 2018 #

4 PM

Running 41:41 intensity: (8:59 @1) + (13:08 @2) + (19:34 @3) 9.1 km (4:35 / km) +60m 4:26 / km

Wasn’t even going to go out today, but had a good afternoon out and then fancied it.

Ran with music, maybe the first time I’ve ever done this. It was quite weird to start with, but then I enjoyed it.
Running with more and more purpose as the run progressed.

Great loop, fun fun.

Thursday Aug 9, 2018 #

11 AM

Running 31:21 intensity: (5:59 @1) + (25:22 @2) 6.64 km (4:43 / km) +29m 4:37 / km
ahr:133 max:143

Easy on the dirt tracks.

Wednesday Aug 8, 2018 #

11 AM

Running 46:39 intensity: (7:06 @1) + (39:33 @2) 9.85 km (4:44 / km) +47m 4:37 / km

Touristing. HR fail.

C • :) 2

Tuesday Aug 7, 2018 #

12 PM

Running 50:54 intensity: (29:08 @1) + (21:13 @2) + (33 @3) 10.6 km (4:48 / km) +19m 4:46 / km
ahr:128 max:148

Chill out to Sigulda. Torrential rain. Woo.

Monday Aug 6, 2018 #

Note
(rest day)


Sunday Aug 5, 2018 #

4 PM

Running 13:05 [3] 2.73 km (4:48 / km) +3m 4:46 / km

WU

5 PM

Orienteering 15:15 [5] 3.7 km (4:07 / km) +30m 3:58 / km

WOC Sprint Relay.

Initially quite upset by my performance. I couldn’t keep up with the pace of the other girls, which is hugely disappointing when I think I’m not bad at running.
The course was a lot easier than I was expecting, so also was a bit put off, constantly looking for the traps. They didn’t come.

On reflection it was an ok performance. I didn’t make any mistakes and I did a job. I just wish my legs could turn over faster to put Kris in a better position (who is seriously amazing).
Fantastic team to be part of. I’m sure we will be back and fighting again for the medals.

6 PM

Running 19:42 [3] 3.45 km (5:42 / km) +24m 5:31 / km

Cool WD with the team back to the hotel via the Old Town. Wish I had time to look around.

Saturday Aug 4, 2018 #

8 AM

Running 13:24 [3] 2.68 km (5:00 / km) +1m 5:00 / km

WU

9 AM

Orienteering 13:33 [4] 3.4 km (3:59 / km)
shoes: Adidas Boston Boost Grey

WOC Sprint Qual.

Two bad routes in the park but otherwise stable and running well. Through to the main event.

10 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey

WD

2 PM

Running 9:26 [3] 1.92 km (4:54 / km)

WU
(Also ran 750m on top of this to the pre-start)

3 PM

Orienteering 15:43 [5] 4.0 km (3:56 / km)
shoes: Adidas Boston Boost Grey

WOC Final - 24th

I didn’t have my worst day, but I didn’t have my best. Missed some crucial routes, running much further than I needed to. No mistakes, just didn’t spot the best way to run. Behind on running speed as well.

4 PM

Running 11:18 [1] 2.04 km (5:33 / km)
shoes: Adidas Boston Boost Grey

WD

Friday Aug 3, 2018 #

12 PM

Orienteering 31:19 intensity: (14:57 @1) + (13:51 @2) + (2:31 @3) 5.21 km (6:01 / km) +25m 5:52 / km
ahr:132

Modelling with drills and strides.

Thursday Aug 2, 2018 #

11 AM

Orienteering 37:24 intensity: (15:29 @1) + (14:32 @2) + (7:23 @3) 7.49 km (5:00 / km) +24m 4:55 / km
ahr:131 max:155

Spot of orienteering.

Wednesday Aug 1, 2018 #

8 AM

Running 24:17 intensity: (2:08 @1) + (7:14 @2) + (14:55 @3) 5.04 km (4:49 / km) +116m 4:19 / km
shoes: Mizuno Wave Inspire 11 Blue

Little jog around Tarn Hows pre-breakfast/travel.

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