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Training Log Archive: CharlWard

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running36 29:06:17 225.44(7:45) 362.81(4:49) 3031
  Strength and Conditioning9 6:40:00
  Total43 35:46:17 225.44 362.81 3031
averages - sleep:8 rhr:38

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Thursday Jan 31, 2019 #

Note
rhr:34 slept:9.0

11 AM

Running 49:53 intensity: (28:35 @1) + (13:45 @2) + (7:33 @3) 10.63 km (4:42 / km)
ahr:130 max:157 shoes: Mizuno Wave Inspire 14

Easy with 5min sub-tempo and 5x1min/1min.

Wednesday Jan 30, 2019 #

Note
slept:7.0

1 PM

Running 30:35 [2] 6.41 km (4:46 / km) +28m 4:40 / km

Random loops around EIS area.

Tuesday Jan 29, 2019 #

Note
rhr:40 slept:8.0

8 AM

Running 17:50 intensity: (14:19 @1) + (3:31 @2) 3.56 km (5:00 / km) +23m 4:51 / km
ahr:119 max:141 shoes: Mizuno Wave Inspire 14

WU

Running 30:09 intensity: (5:39 @1) + (5:58 @2) + (17:16 @3) + (1:16 @4) 7.03 km (4:17 / km)
ahr:144 max:162 shoes: Adidas Boston Boost Grey

3x5x300 (45s,3min)

Early doors pre-breakfast. Top bend icy so went for 300’s which worked out ok in the end.

Running 13:37 intensity: (4:09 @1) + (9:28 @2) 2.74 km (4:58 / km) +24m 4:46 / km
ahr:129 max:143 shoes: Mizuno Wave Inspire 14

WD

Monday Jan 28, 2019 #

Note
rhr:35 slept:8.0

7 AM

Running 59:32 intensity: (50:44 @1) + (8:30 @2) + (18 @3) 11.52 km (5:10 / km) +69m 5:01 / km
ahr:122 max:145 shoes: Mizuno Wave Inspire 11 Blue

V easy into work. Nice morning.

5 PM

Strength and Conditioning 30:00 [1]

Had no more time.

6 PM

Running 13:37 [2] 2.75 km (4:57 / km) +29m 4:42 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus.

Sunday Jan 27, 2019 #

10 AM

Running 1:00:06 intensity: (19:06 @1) + (40:44 @2) + (16 @3) 12.59 km (4:46 / km) +93m 4:36 / km
ahr:130 max:145 shoes: Mizuno Wave Inspire 11 Blue

Easy hour. Wind-assisted return.

Saturday Jan 26, 2019 #

1 PM

Running 19:09 intensity: (5:11 @1) + (13:58 @2) 3.76 km (5:06 / km) +25m 4:56 / km
ahr:132 max:144

WU

Running 30:53 intensity: (38 @1) + (28 @2) + (6:16 @3) + (22:19 @4) + (1:12 @5) 8.04 km (3:50 / km) +43m 3:44 / km
ahr:159 max:166

Northern XC.
Really happy with this given recent training. Was always going to be a bit tired but pulled through ok.

Running 18:32 intensity: (5:09 @1) + (13:23 @2) 3.64 km (5:06 / km) +22m 4:57 / km
ahr:130 max:143

WD

Friday Jan 25, 2019 #

Note
slept:7.5

7 AM

Running 26:45 intensity: (15:08 @1) + (11:37 @2) 5.41 km (4:57 / km)
ahr:127 max:138 shoes: Mizuno Wave Inspire 14

V easy Damflask loop.

Thursday Jan 24, 2019 #

Note
rhr:38 slept:7.5

5 PM

Running 45:35 intensity: (29:30 @1) + (12:40 @2) + (3:25 @3) 9.18 km (4:58 / km) +89m 4:44 / km
ahr:125 max:155 shoes: Mizuno Wave Inspire 14

V easy with 5x1min(1min).

Strength and Conditioning 35:00 [1]

De-loaded session.

1x10
5kg plate lo-hi
single leg touch down
20kg single leg RDL
hop and hold

3x10
50kg rack pull

3x5
20kg high pull

3x8
lateral bounds
40,50,50kg 1/4 pin squat
20kg military press
20kg goodmorning
2x6kg alternating Z press

2x8
BOSU single leg glute bridge

Wednesday Jan 23, 2019 #

Note
rhr:40 slept:8.5

Decided on no gym today and legs pretty wrecked from the icy track. Glad I've got a massage booked in.

11 AM

Running 1:22:05 intensity: (9:53 @1) + (41:44 @2) + (30:28 @3) 16.14 km (5:05 / km) +316m 4:38 / km
ahr:138 max:159 shoes: Mizuno Wave Inspire 11 Blue

Swapped Wednesday and Sunday so no longer run close to BUCS.
Out the top of Porter and back. Lots of nice snow out the top end.

Tuesday Jan 22, 2019 #

Note
rhr:38 slept:7.0

Stupid rats/mice making loads of noise in the wall behind our heads.

5 PM

Running 20:37 [2] 4.27 km (4:50 / km) +23m 4:42 / km
shoes: Mizuno Wave Inspire 14

WU

Running 30:42 intensity: (1:08 @1) + (3:47 @2) + (15:02 @3) + (6:28 @4) + (4:17 @5) 7.94 km (3:52 / km)
shoes: Mizuno Wave Inspire 14

Ice-skating - 6 x 800 (100 float), 200 (200 jog).
Running in lane 2 mainly because of ice.

Running 22:27 [2] 4.51 km (4:59 / km) +26m 4:50 / km
shoes: Mizuno Wave Inspire 14

WD

Monday Jan 21, 2019 #

Note
rhr:40 slept:8.0

7 AM

Running 57:28 intensity: (15:37 @1) + (38:22 @2) + (3:29 @3) 11.47 km (5:01 / km) +68m 4:52 / km
ahr:133 max:148 shoes: Mizuno Wave Inspire 11 Blue

V easy into work.

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x4
80kg rack pull
30kg high pull

2x5
20kg catch

2x8
single leg bounds

3x6
60, 65, 70kg 1/4 pin squats
30, 27.5, 27.5kg single arm landmine row
25, 27.5, 27.5kg goodmorning
2x7.5kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

5min jog

5 PM

Running 14:36 [2] 3.01 km (4:51 / km) +15m 4:44 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus.

Sunday Jan 20, 2019 #

Note
rhr:36 slept:8.5

12 PM

Running 1:18:06 intensity: (9:26 @1) + (46:44 @2) + (21:56 @3) 17.15 km (4:33 / km) +234m 4:16 / km
ahr:139 max:155 shoes: Mizuno Wave Inspire 11 Blue

A bit swifter than I realised. Nice day.

Saturday Jan 19, 2019 #

Note
rhr:36 slept:9.0

11 AM

Running 46:18 intensity: (11:29 @1) + (29:15 @2) + (5:34 @3) 9.18 km (5:03 / km) +107m 4:46 / km
ahr:133 max:151

Proper winter trail run. Nice.

Friday Jan 18, 2019 #

Note
rhr:40 slept:8.0

7 AM

Running 30:06 [2] 6.34 km (4:45 / km)
shoes: Mizuno Wave Inspire 14

Easy loop. Chilly.

12 PM

Strength and Conditioning 45:00 [1]

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

Thursday Jan 17, 2019 #

Note
rhr:33 slept:7.0

11 AM

Running 15:37 intensity: (3:01 @1) + (12:36 @2) 3.34 km (4:41 / km) +3m 4:40 / km
ahr:130 max:140 shoes: Mizuno Wave Inspire 14

WU

Running 40:01 intensity: (38 @1) + (3 @2) + (20:27 @3) + (18:53 @4) 10.19 km (3:56 / km) +49m 3:50 / km
ahr:157 max:164 shoes: Mizuno Wave Inspire 14

40mins of 3min on, 1min off with a last rep of 4min.

Really surprised at the paces and v happy with the session. Felt strong despite going through a rough patch on reps 7 and 8.
Beaut day.

Running 14:24 intensity: (44 @1) + (13:13 @2) + (27 @3) 2.97 km (4:51 / km)
ahr:140 max:145 shoes: Mizuno Wave Inspire 14

WD

Wednesday Jan 16, 2019 #

Note
rhr:39 slept:8.5

7 AM

Running 56:42 intensity: (4:32 @1) + (42:34 @2) + (9:36 @3) 11.5 km (4:56 / km) +67m 4:48 / km
ahr:138 max:152

This was a lot of effort with my big bag. Probably ran too fast.

1 PM

Strength and Conditioning 45:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

Tuesday Jan 15, 2019 #

Note
rhr:36 slept:8.5

12 PM

Running 13:05 [2] 2.53 km (5:11 / km) +19m 5:00 / km
shoes: Adidas Boston Boost Grey

To Hallam

1 PM

Running 40:00 intensity: (20:00 @1) + (9:00 @2) + (6:00 @3) + (3:00 @4) + (2:00 @5) 8.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey

Testing.

I think I should either be prepared to properly rest up for these tests, or not bother going at all. Legs felt shocking.

2 PM

Running 25:22 [2] 5.08 km (5:00 / km) +53m 4:45 / km
shoes: Adidas Boston Boost Grey

To work.

Monday Jan 14, 2019 #

Note
rhr:38 slept:8.0

Back to normal. Think we both had some food-poisoning-ish thing.

8 AM

Running 1:00:04 intensity: (30:42 @1) + (22:44 @2) + (6:38 @3) 11.51 km (5:13 / km) +69m 5:04 / km
ahr:130 max:143 shoes: Mizuno Wave Inspire 11 Blue

V easy into work with Tom.

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

5min jog

5 PM

Running 15:29 [2] 3.05 km (5:05 / km) +12m 4:59 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus. Still got a bit of a sore stomach.

Sunday Jan 13, 2019 #

Note
rhr:54 slept:7.0

12 PM

Running 1:22:18 intensity: (11:24 @1) + (39:26 @2) + (31:28 @3) 17.32 km (4:45 / km) +230m 4:27 / km
ahr:144 shoes: Mizuno Wave Inspire 11 Blue

Ladybower loop.

Felt pretty horrendous this morning; high resting hr and not a great sleep. Potentially ate something dodge. Glad to get out and felt ok when running.

Saturday Jan 12, 2019 #

Note
slept:8.0 (rest day)

Friday Jan 11, 2019 #

Note
rhr:38 slept:8.0

8 AM

Running 48:12 intensity: (6:59 @1) + (33:23 @2) + (7:50 @3) 9.99 km (4:49 / km) +88m 4:37 / km
ahr:136 max:156 shoes: Mizuno Wave Inspire 14

To work; road route.
Total rest day tomorrow.

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x6
80kg rack pull
25kg high pull

2x3
15kg catch

2x8
single leg bounds

3x10
40,50,60kg 1/4 pin squats
25kg single arm landmine row
20,22.5,22.5kg goodmorning
2x5kg alternating Z press

2x8
2x10kg chest press
BOSU ball single leg glute bridge

5min jog

Thursday Jan 10, 2019 #

Note
rhr:35 slept:8.0

2 PM

Running 1:26:49 intensity: (12:01 @1) + (52:07 @2) + (22:41 @3) 17.31 km (5:01 / km) +279m 4:38 / km
ahr:138 max:155

Rivelin.

Nice apart from the last ~15mins, downhill tarmac weaving through all the children leaving school.

Wednesday Jan 9, 2019 #

Note
rhr:38 slept:8.0

8 AM

Running 56:28 intensity: (9:08 @1) + (45:07 @2) + (2:13 @3) 11.44 km (4:56 / km) +69m 4:47 / km
ahr:133 max:150 shoes: Mizuno Wave Inspire 11 Blue

To work.

1 PM

Strength and Conditioning 50:00 [1]

New one, some fun new things, yay.

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x6
80kg rack pull
25kg high pull

2x3
15kg catch

2x8
single leg bounds

3x10
30,40,50kg 1/4 pin squats
25kg single arm landmine row
20kg goodmorning
2x5kg alternating Z press

2x8
2x10kg chest press
BOSU ball single leg glute bridge

5min jog

5 PM

Running 15:13 [2] 3.12 km (4:53 / km) +12m 4:47 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus. Bag HR graph.

Tuesday Jan 8, 2019 #

Note
rhr:37 slept:8.0

12 PM

Running 1:18:48 intensity: (14:05 @1) + (48:41 @2) + (16:02 @3) 16.03 km (4:55 / km) +313m 4:29 / km
ahr:137 max:157 shoes: Mizuno Wave Inspire 11 Blue

Easy Porter. Beaut day. Legs feel a bit mashed from the gym.

Monday Jan 7, 2019 #

Note
rhr:37 slept:8.5

8 AM

Running 56:48 intensity: (6:36 @1) + (44:03 @2) + (6:09 @3) 11.48 km (4:57 / km) +68m 4:48 / km
ahr:136 max:153

To work.

4 PM

Strength and Conditioning 45:00 [1]

5min jog

1x10
5kg plate lo-hi
Single leg touch down
Hop and hold
5kg single leg RDL

3x8
60kg rack pull
20kg high pull
Box jumps

3x10
20,25,25 front squat
25 bench
52.5 hexbar deadlift
2x8kg seated shoulder press

3x8
4kg wiper twist
Dead bugs

Keeping things nice and light. Felt good.

Running 16:09 intensity: (8:55 @1) + (6:33 @2) + (41 @3) 3.23 km (5:00 / km) +11m 4:55 / km
ahr:129 max:149

To the bus. I’m not really sure this counts as training. Also don’t know where the HR came from as my strap was in my bag.

Sunday Jan 6, 2019 #

9 AM

Running 58:17 intensity: (2:43 @1) + (18:20 @2) + (37:14 @3) 11.4 km (5:07 / km) +176m 4:45 / km

Nice easy off-road to finish a good rest week.

Saturday Jan 5, 2019 #

12 PM

Running 20:01 intensity: (4:52 @1) + (14:45 @2) + (24 @3) 4.04 km (4:57 / km) +3m 4:56 / km
ahr:132 max:146

WU

Running 29:37 intensity: (23 @1) + (14 @2) + (2:35 @3) + (9:21 @4) + (17:04 @5) 7.99 km (3:43 / km) +50m 3:36 / km
ahr:163 max:169

Yorkshire XC - 9th.

One better than last year and claimed my first Yorkshire vest as a result. A very happy feeling.
Heaps quicker than last year as the course was completely dry underfoot; will look at relative time behind as an indicator.
Still some racing techniques to work on.

Running 9:48 intensity: (1:05 @1) + (4:03 @2) + (4:40 @3) 2.02 km (4:51 / km)
ahr:141 max:152

WD

Friday Jan 4, 2019 #

8 AM

Running 30:32 [2] 5.51 km (5:32 / km) +147m 4:53 / km

V easy. It’s so hilly around here.

Thursday Jan 3, 2019 #

8 AM

Running 49:58 [3] 10.48 km (4:46 / km) +84m 4:35 / km
shoes: Mizuno Wave Inspire 11 Blue

Nice run with Tom from Rainow to the canal, out and back.

Tuesday Jan 1, 2019 #

12 PM

Running 27:57 [3] 6.03 km (4:38 / km)
shoes: Mizuno Wave Inspire 11 Blue

Damflask on the busiest day of the year.
351 people counted in one loop of the flask. Mayhem.

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