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Training Log Archive: CharlWard

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running26 19:30:20 144.51(8:06) 232.56(5:02) 2311
  Strength and Conditioning4 2:00:00
  Orienteering4 1:17:37 9.88(7:51) 15.91(4:53) 292
  Total29 22:47:57 154.39 248.47 2602
averages - sleep:9 rhr:38 weight:26kg

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Wednesday Oct 31, 2018 #

Note
rhr:41 slept:8.0


Tuesday Oct 30, 2018 #

Note
rhr:42 slept:8.0


Monday Oct 29, 2018 #

Note
rhr:42


Sunday Oct 28, 2018 #

11 AM

Running 16:39 intensity: (27 @1) + (5:26 @2) + (10:46 @3) 3.42 km (4:52 / km) +13m 4:47 / km
ahr:145 max:158

WU

Running 23:43 intensity: (21 @1) + (22 @2) + (1:20 @3) + (1:15 @4) + (20:25 @5) 5.96 km (3:59 / km) +35m 3:52 / km
ahr:165 max:170

SYXC. Not good.

Running 16:10 intensity: (1:53 @1) + (5:27 @2) + (8:50 @3) 3.1 km (5:13 / km) +36m 4:56 / km
ahr:140 max:153

WD

Saturday Oct 27, 2018 #

9 AM

Running 46:25 intensity: (9:18 @1) + (15:49 @2) + (19:45 @3) + (1:33 @4) 8.21 km (5:39 / km) +102m 5:19 / km
ahr:145

30 easy
5x30s hills (2min)
5 WD

Friday Oct 26, 2018 #

12 PM

Running 49:40 intensity: (1:35 @1) + (16:30 @2) + (16:18 @3) + (15:17 @4) 11.11 km (4:28 / km) +84m 4:18 / km
ahr:150 max:165

10,10 tempo. Needed to earn my cake.
Forgot to split watch for the start of the first 10.
HR monitor still crazy.

Strength and Conditioning 20:00 [1]

Core.

Thursday Oct 25, 2018 #

Note
rhr:26 slept:26.0 weight:26kg (rest day)


C • 26 today :-) 4

Wednesday Oct 24, 2018 #

7 AM

Running 45:46 intensity: (4:01 @1) + (34:40 @2) + (7:05 @3) 8.6 km (5:19 / km) +79m 5:05 / km
ahr:134 max:147

Commute.

5 PM

Strength and Conditioning 35:00 [1]

3x10
1min plank
Deadbugs
6kg bicep curl
6kg overhead press
45s side plank
6kg Russian twist
5kg walking lunge
28,28,35 lat pull down
17.5kg bent over row

Running 38:22 intensity: (5:18 @1) + (22:04 @2) + (11:00 @3) 7.24 km (5:18 / km) +104m 4:57 / km
ahr:141

V tired. New headtorch is amazing.

Tuesday Oct 23, 2018 #

Note
rhr:41 slept:7.5


1 PM

Note
rhr:34


5 PM

Running 19:05 intensity: (3:51 @1) + (13:56 @2) + (1:18 @3) 3.86 km (4:57 / km) +35m 4:44 / km
ahr:134 shoes: Mizuno Wave Inspire 11 Blue

HR monitor still poo.

Running 35:19 intensity: (11:34 @1) + (3:53 @2) + (8:57 @3) + (4:10 @4) + (6:45 @5) 6.62 km (5:20 / km)
ahr:143 shoes: Adidas Boston Boost Grey

2k ‘tempo’ - chasing Ellen and Juliet who are a bit quick.
10x400 (70s).

Happy with that.

Running 20:33 intensity: (5:30 @1) + (7:15 @2) + (7:48 @3) 3.81 km (5:23 / km) +25m 5:13 / km
shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Oct 22, 2018 #

Note
rhr:41 slept:7.5


7 AM

Running 1:01:03 intensity: (11:07 @1) + (38:56 @2) + (11:00 @3) 11.44 km (5:20 / km) +89m 5:08 / km
ahr:139 shoes: Mizuno Wave Inspire 11 Blue

One way commute.
HR monitor needs battery changing.

Sunday Oct 21, 2018 #

Note
rhr:40 slept:8.5


11 AM

Running 1:21:18 intensity: (18:13 @1) + (52:04 @2) + (11:01 @3) 15.53 km (5:14 / km) +145m 5:00 / km
ahr:136

Nice easy long run catching up with Tamsin.

Saturday Oct 20, 2018 #

Note
rhr:38 slept:9.0


12 PM

Running 16:21 intensity: (2:19 @1) + (9:19 @2) + (4:43 @3) 3.27 km (5:00 / km) +69m 4:31 / km
ahr:138 max:153

WU

Running 12:26 intensity: (10 @1) + (4 @2) + (23 @3) + (3:04 @4) + (8:45 @5) 3.25 km (3:50 / km) +68m 3:28 / km
ahr:166 max:172

Northern XC Relays.

A bit quick at the start for me at the moment but had a much better run than last year.

Running 22:40 intensity: (2:03 @1) + (13:06 @2) + (7:31 @3) 4.5 km (5:02 / km) +80m 4:38 / km
ahr:140 max:154

WD

Friday Oct 19, 2018 #

Note
rhr:36 slept:8.5


1 PM

Strength and Conditioning 30:00 [1]

3x10
5kg plate lo-hi
single leg touch down
alternating dead bugs
45s side plank
6kg bicep curl
15kg military press
plank with shoulder tap
6kg Russian twist
20kg bench press
10kg single arm row

5 PM

Running 31:25 [2] 6.13 km (5:08 / km) +73m 4:50 / km
shoes: Nike Zoom Elite

Easy peasy.

Thursday Oct 18, 2018 #

Note
rhr:37 slept:8.5 (rest day)


Wednesday Oct 17, 2018 #

Note
rhr:41 slept:8.0


8 AM

Running 44:18 intensity: (4:59 @1) + (37:19 @2) + (2:00 @3) 8.54 km (5:11 / km) +77m 4:58 / km
ahr:135 max:152

Shorter run commute. Nice.

5 PM

Strength and Conditioning 35:00 [1]

Unsurprisingly this felt hard.

3x10
5kg plate lo-hi
Single leg touch down
Alternating Dead bugs
Press ups
6kg bicep curl
6kg overhead press
45s side plank
Straight arm plank with knee tuck
5kg walking lunge

6 PM

Running 32:53 intensity: (5:22 @1) + (10:42 @2) + (16:49 @3) 6.24 km (5:16 / km) +76m 4:58 / km

Nothing like running Loxley Valley in the dark to mask tired legs.

Tuesday Oct 16, 2018 #

Note

Shoulder ache from commute run.

5 PM

Running 18:25 [2] 3.76 km (4:54 / km) +21m 4:46 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

Running 25:43 intensity: (4:36 @1) + (1:47 @2) + (2:32 @3) + (5:22 @4) + (11:26 @5) 5.86 km (4:23 / km) +2m 4:23 / km
ahr:152 max:168

1600,1600,1200,1200 (90s)

Pretty crap times to be honest. Clearly struggling as HR quite high for slow pace.

Running 19:01 intensity: (35 @1) + (3:07 @2) + (15:19 @3) 3.71 km (5:07 / km) +24m 4:58 / km
ahr:146 max:154 shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Oct 15, 2018 #

7 AM

Running 57:51 intensity: (7:51 @1) + (40:00 @2) + (10:00 @3) 11.52 km (5:01 / km) +77m 4:52 / km
ahr:150 max:176

Run commute ft. dodgy HR data again.

5 PM

Running 50:50 intensity: (37 @1) + (30:31 @2) + (19:42 @3) 9.87 km (5:09 / km) +168m 4:45 / km
ahr:147

Double run commute might need a re-think. Good fun though.

Sunday Oct 14, 2018 #

Note

It’s been a weird week trying to complete the house move and having a Canadian friend (who I last saw in 2014) to stay. It’s involved lots of food, some drink and plenty of laughs, and it’s been a ball.

Excited to get back to training with my goals for 2019 ready and waiting.

2 PM

Running 30:00 [1] 6.0 km (5:00 / km)

Helping at a BOF junior weekend. Running around in the soggyness after MW12/14’s. Really fun.

Saturday Oct 13, 2018 #

5 PM

Running 31:24 [2] 6.39 km (4:55 / km) +37m 4:47 / km

V easy with Tom.

Friday Oct 12, 2018 #

Note
(rest day)

Walked a rather long way in some hideous weather with my Canadian friend. A true Sheffield experience.

Thursday Oct 11, 2018 #

12 PM

Running 49:31 intensity: (22 @1) + (5:32 @2) + (38:31 @3) + (5:06 @4) 10.82 km (4:35 / km) +77m 4:25 / km
ahr:158 max:191

(HR incorrect)

10, 10 with Tom on the first two of his tempos.
Felt like I could have either done another 10 at the same pace, or pushed on for another 5, but as it's meant to be an easy week I decided to be semi-sensible.

Wednesday Oct 10, 2018 #

Note
slept:6.5

Slept pretty badly and felt a bit coldy when waking but only time for training was pre-breakfast/work.

8 AM

Running 48:05 intensity: (2:43 @1) + (26:29 @2) + (18:53 @3) 9.86 km (4:53 / km) +93m 4:39 / km
ahr:142 max:159

Run commute :D
(A little ambitious on the pace, suffering up the hill)

Tuesday Oct 9, 2018 #

Note
rhr:35 slept:8.0


5 PM

Running 44:24 intensity: (7:53 @1) + (24:57 @2) + (11:34 @3) 8.27 km (5:22 / km) +181m 4:50 / km
ahr:137 max:157 shoes: Mizuno Wave Inspire 11 Blue

Rivelin cafe loop.

Monday Oct 8, 2018 #

Note
rhr:38 slept:7.0

Back at 1am after flight delay. Zzzzz.

5 PM

Orienteering 34:55 [2] 6.9 km (5:04 / km) +50m 4:53 / km
shoes: Mizuno Wave Inspire 11 Blue

The shortest break from orienteering ever?
Media City, Salford.

Sunday Oct 7, 2018 #

Note
rhr:36 slept:8.0


Note

2018 season over with an almighty crash.
Time for a change of scene!

11 AM

Running 15:23 [2] 2.92 km (5:16 / km) +3m 5:15 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 15:57 [4] 3.16 km (5:03 / km) +88m 4:26 / km

WC final B race

Running 5:53 [2] 1.04 km (5:38 / km) +28m 4:58 / km
shoes: Mizuno Wave Inspire 11 Blue

Cba WD

Saturday Oct 6, 2018 #

Note
rhr:37 slept:9.5


Note

14km walk around Prague with my best sprinting buds.

Friday Oct 5, 2018 #

Note
rhr:36 slept:10.0


3 PM

Running 14:53 [2] 2.69 km (5:32 / km) +8m 5:27 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 17:04 [4] 3.55 km (4:49 / km) +140m 4:01 / km
shoes: X-Talon212

MSR leg 4, GBR team 2.

Had a really fun time, despite it not being my normal cup of tea. Didn’t feel any pressure and just went out to find the controls. It worked fairly well, although I would have liked to be a bit quicker.
One mistake after the run-through (should have read my map more rather than smiling at the fans), and couldn’t work out where I’d gone through the wall as the path obscured the dotted line. Got overtaken by Denmark but managed to get ahead on a route choice at the end and stay ahead in the sprint finish. Boom.

Running 12:13 [2] 2.38 km (5:09 / km) +27m 4:52 / km
shoes: Mizuno Wave Inspire 11 Blue

WD

Thursday Oct 4, 2018 #

Note
rhr:38 slept:6.0


9 AM

Running 12:03 [3] 2.44 km (4:57 / km) +5m 4:53 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

10 AM

Orienteering 9:41 [4] 2.3 km (4:13 / km) +15m 4:05 / km
shoes: X-Talon212

Knockout Qual. Knocked out.

Running 8:01 [2] 1.69 km (4:44 / km) +1m 4:43 / km
shoes: Mizuno Wave Inspire 11 Blue

WD

Wednesday Oct 3, 2018 #

Note
(rest day)

To Czech.

Tuesday Oct 2, 2018 #

Note
rhr:38 slept:8.0


5 PM

Running 50:52 intensity: (9:50 @1) + (21:23 @2) + (19:39 @3) 10.2 km (4:59 / km) +206m 4:32 / km
shoes: Mizuno Wave Inspire 11 Blue

Standard Monday.

Monday Oct 1, 2018 #

7 AM

Running 1:01:42 intensity: (1:00:00 @2) + (1:42 @3) 12.32 km (5:01 / km) +166m 4:42 / km
shoes: Mizuno Wave Inspire 11 Blue

Easy pre-breakfast Porter.

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