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Training Log Archive: CharlWard

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Running30 23:24:23 182.2(7:42) 293.22(4:47) 3063
  Cross Trainer7 5:37:33 14.16 22.79
  Strength and Conditioning7 4:25:00
  Yoga11 3:30:00
  Orienteering7 2:38:22 14.14 22.76 213
  Total57 39:35:18 210.5 338.76 3276
  [1-5]47 36:05:18
averages - sleep:8.4 rhr:36

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Tuesday Mar 31, 2020 #

10 AM

Yoga 20:00 [0]

Day 12

5 PM

Running 14:24 [2] 3.02 km (4:46 / km)
ahr:71 max:87 shoes: Mizuno Wave Ultima 11

WU
Annoying HRM isn’t working.

Running 32:58 [4] 7.36 km (4:29 / km) +183m 3:59 / km
ahr:100 max:127 shoes: Nike ZoomFly Flyknit

5T, 10 x ~200m hill (jog back), 5T

Running 14:25 [2] 3.02 km (4:47 / km) +5m 4:45 / km
ahr:90 max:93 shoes: Mizuno Wave Ultima 11

WD

Monday Mar 30, 2020 #

10 AM

Yoga 20:00 [0]

Day 10 and 11.

5 PM

Running 28:15 [1] 6.15 km (4:35 / km) +13m 4:33 / km
ahr:98 max:124 shoes: Nike Pegasus 36

Felt v spritely. I’ll thank the rice cakes with lotus spread.

Cross Trainer 30:00 intensity: (27:44 @1) + (2:16 @2) 1.32 km (22:49 / km)
ahr:123 max:133

WU/WD

6 PM

Strength and Conditioning 35:00 [1]

3x10
Clams
Donkey kicks
Glute bridge
Russian twist
Backwards lunge to high knee
45s plank

3x6
Banded jump squats
Banded RDL

3x10
Press ups
Band pull apart
Band shoulder press
Band row

Sunday Mar 29, 2020 #

12 PM

Running 1:29:50 [2] 17.43 km (5:09 / km) +184m 4:54 / km
shoes: Mizuno Wave Rider 22

SLR.
Every season in 90mins - sun and blue sky, freezing wind, hail, clouds. Went from freezing cold, to boiling hot, to just about right. Needed wardrobe changes.

5 PM

Yoga 20:00 [0]

Day 9.

Saturday Mar 28, 2020 #

10 AM

Running 15:31 [2] 3.27 km (4:45 / km) +1m 4:45 / km
ahr:87 max:104 shoes: Mizuno Wave Rider 22

WU

Running 26:12 [4] 6.03 km (4:21 / km)
ahr:98 max:116 shoes: Nike Vaporfly 4%

3 x (roughly) 800,400,200 off 1min/3min.
Really good session. Felt like I was flying and working hard.

Running 14:12 [2] 2.94 km (4:50 / km) +6m 4:47 / km
ahr:91 max:98 shoes: Mizuno Wave Rider 22

WD

3 PM

Yoga 20:00 [0]

Day 8. Calming.

Friday Mar 27, 2020 #

11 AM

Yoga 20:00 [0]

Day 7. Needed that.

4 PM

Running 26:00 [2] 5.47 km (4:45 / km)
shoes: Mizuno Wave Rider 22

Couldn’t resist the nice weather.

Thursday Mar 26, 2020 #

10 AM

Yoga 15:00 [0]

Day 6. Burning abs.

2 PM

Running 1:01:51 [3] 13.55 km (4:34 / km) +68m 4:27 / km
ahr:90 max:110 shoes: Mizuno Wave Rider 22

Loxley.
Too many groups of teenagers. Annoying specimens.

Wednesday Mar 25, 2020 #

10 AM

Yoga 15:00 [0]

Day 5 - bit short today, could have done with longer.

12 PM

Running 45:45 intensity: (6:51 @1) + (21:02 @2) + (17:52 @3) 10.36 km (4:25 / km) +25m 4:22 / km
ahr:136 max:159 shoes: Nike Pegasus 36

Flask/Percy Pud inc. 2 x 5 tempo.
Thought about doing some short efforts as well but started and realised I was pretty tired.

5 PM

Cross Trainer 30:01 [1] 0.74 km (40:27 / km)

WU/WD. Level 3. Sweating buckets.

6 PM

Strength and Conditioning 30:00 [1]

As Monday.

Tuesday Mar 24, 2020 #

Note

Barely slept. Stinking cold.

10 AM

Yoga 20:00 [0]

Day 4.

12 PM

Running 58:50 intensity: (18:14 @1) + (24:33 @2) + (16:03 @3) 11.98 km (4:55 / km) +170m 4:35 / km
ahr:129 max:156 shoes: Mizuno Wave Rider 22

Enjoying the fab weather.

Monday Mar 23, 2020 #

Note
rhr:37 slept:8.5

10 AM

Yoga 20:00 [0]

Day 3. I'm actually enjoying this.

1 PM

Running 28:18 intensity: (20:27 @1) + (7:41 @2) + (10 @3) 6.18 km (4:35 / km)
ahr:102 max:145 shoes: Mizuno Wave Ultima 11

Lovely.

5 PM

Cross Trainer 30:00 [1] 1.15 km (26:08 / km)
ahr:98 max:126

XT. Level 1 was actually quite hard work.

6 PM

Strength and Conditioning 30:00 [1]

Home gym time.

2x10
Clams
Donkey kicks
Glute bridge
Russian twist
Backwards lunge to high knee
30s plank

3x10
Banded squats
Banded RDL (5 each leg)

3x8
Press ups
Band pull apart
Band shoulder press
Band row

Sunday Mar 22, 2020 #

10 AM

Yoga 20:00 [0]

Day 2.

11 AM

Running 1:24:51 intensity: (19:41 @1) + (1:01:00 @2) + (4:10 @3) 17.73 km (4:47 / km) +339m 4:22 / km
ahr:130 max:151 shoes: Mizuno Wave Rider 22

What a perfect day.

Saturday Mar 21, 2020 #

12 PM

Yoga 20:00 [0]

30 days of yoga. If I log it, I might actually do it.

Running 1:06:39 [2] 13.47 km (4:57 / km) +141m 4:42 / km
shoes: Nike Pegasus 36

Just for the love of running.

Thursday Mar 19, 2020 #

Note
rhr:34 slept:8.0

5 PM

Running 25:49 intensity: (9:21 @1) + (16:28 @2) 5.48 km (4:43 / km) +13m 4:39 / km
ahr:111 max:143 shoes: Mizuno Wave Rider 22

Feeling frustrated. Just want to run freely but hips/groin keep tightening up. Need to mix cross training and running but now all gyms are closed it seems impossible. It’s not the time to push training, but I still want to be working hard.

C • no pressure.... 1

Wednesday Mar 18, 2020 #

Note
rhr:34 slept:8.5

4 PM

Running 48:37 intensity: (38:36 @1) + (10:01 @2) 9.38 km (5:11 / km) +161m 4:47 / km
ahr:112 max:143 shoes: Mizuno Wave Ultima 11

V easy. Legs tired today.

Tuesday Mar 17, 2020 #

Note
rhr:32 slept:8.0

4 PM

Running 14:15 [2] 3.05 km (4:41 / km)
ahr:67 max:84 shoes: Mizuno Wave Rider 22

WU

Running 32:29 [4] 7.2 km (4:31 / km) +173m 4:02 / km
ahr:104 max:146 shoes: Nike ZoomFly Flyknit

5 T
6 x ~320m hills (jog back)
5 T

Running 14:22 [2] 3.03 km (4:44 / km) +5m 4:42 / km
ahr:100 max:112 shoes: Mizuno Wave Rider 22

WD

Monday Mar 16, 2020 #

4 PM

Running 57:56 intensity: (37:04 @1) + (18:47 @2) + (2:05 @3) 12.32 km (4:42 / km) +111m 4:30 / km
ahr:107 max:152 shoes: Mizuno Wave Rider 22

Easy Flask and Agden.

Sunday Mar 15, 2020 #

10 AM

Running 1:20:02 intensity: (56:58 @1) + (20:41 @2) + (2:23 @3) 17.58 km (4:33 / km) +234m 4:16 / km
ahr:103 max:150 shoes: Mizuno Wave Ultima 11

Ladybower. V fun.

Saturday Mar 14, 2020 #

12 PM

Running 14:55 intensity: (10:10 @1) + (4:23 @2) + (22 @3) 3.02 km (4:56 / km) +76m 4:23 / km
ahr:100 max:146 shoes: Mizuno Wave Rider 22

WU

Orienteering 21:00 intensity: (3:56 @1) + (25 @2) + (9:39 @3) + (7:00 @4) 4.18 km (5:02 / km) +106m 4:28 / km
ahr:146 max:164 shoes: X-Talon212

Norfolk Park.
Really enjoyed this, even with my fight with the brambles (I think they won).

Running 12:31 intensity: (1:17 @1) + (1:51 @2) + (6:29 @3) + (2:54 @4) 3.0 km (4:10 / km) +53m 3:50 / km
ahr:149 max:162 shoes: Mizuno Wave Rider 22

1 mile
2min
2min

Running 12:02 intensity: (8:44 @1) + (1:24 @2) + (1:54 @3) 2.25 km (5:21 / km) +72m 4:37 / km
ahr:111 max:149 shoes: Mizuno Wave Rider 22

WD

Friday Mar 13, 2020 #

1 PM

Strength and Conditioning 30:00 [1]

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Band squats
Donkey kicks

5x4
1/4 pin squat - 90,90,90,100,100kg

2x12
Press ups
2x5kg reverse fly

Too competitive with myself on the pin squats. Legs could handle the weight but shoulders clearly couldn’t and now have v uncomfortable right shoulder. Had to abandon the remainder of the session. Idiot.

Thursday Mar 12, 2020 #

8 AM

Running 26:11 [2] 5.44 km (4:49 / km) +11m 4:46 / km
shoes: Mizuno Wave Ultima 11

Easy.

6 PM

Orienteering 44:54 intensity: (10:31 @1) + (3:33 @2) + (30:10 @3) + (40 @4) 9.15 km (4:55 / km) +107m 4:38 / km
ahr:136 max:161 shoes: Mizuno Wave Rider 22

Fat Cat Urban.
Head not really in it to be honest.

Wednesday Mar 11, 2020 #

Note
rhr:35 slept:9.0

1 PM

Strength and Conditioning 50:00 [1]

5min jog

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Leg raise (dip station)
Donkey kicks

4x5
1/4 pin squat - 80,85,90,90kg

4x10
2x10kg lateral BOSU step-up (5 each leg)

4x12
Press ups
2x5kg reverse fly

3x12
5kg half knelt SA press
2x5kg alternating SA pullover

5min jog

5 PM

Running 48:34 intensity: (23:09 @1) + (15:29 @2) + (9:56 @3) 9.82 km (4:57 / km) +238m 4:25 / km
ahr:118 max:152 shoes: Mizuno Wave Rider 22

Got caught in the torrential downpour and gusty winds of the day. Lucky me.
Did see the barn owl though so winning really.

Tuesday Mar 10, 2020 #

7 AM

Running 27:35 [2] 5.68 km (4:52 / km) +79m 4:33 / km
shoes: Mizuno Wave Rider 22

Road Flask.

4 PM

Cross Trainer 1:16:01 intensity: (33:28 @1) + (6:32 @2) + (33:20 @3) + (2:41 @4) 6.17 km (12:19 / km)
ahr:132 max:164

WU
10 tempo
6x2(40)
6x90(30)
6x1(20)
6x30(10)
(All at level 14)
WD

Possibly the hardest xt session I’ve ever completed. Happy with that effort.

6 PM

Orienteering 10:00 [1]

Part of xt session.

Monday Mar 9, 2020 #

12 PM

Running 1:03:48 intensity: (51:34 @1) + (10:07 @2) + (2:07 @3) 12.68 km (5:02 / km) +264m 4:34 / km
ahr:114 max:152 shoes: Mizuno Wave Ultima 11

Coomber Dale, ORE, Drewton, Little Wold.

Sunday Mar 8, 2020 #

10 AM

Running 1:00:01 intensity: (16:52 @1) + (42:28 @2) + (41 @3) 12.69 km (4:44 / km) +164m 4:27 / km
ahr:127 max:147 shoes: Mizuno Wave Rider 22

Easy Bower hour.

5 PM

Running 28:19 [3] 6.21 km (4:33 / km) +11m 4:31 / km
ahr:85 max:104 shoes: Mizuno Wave Rider 22

Steady Flask. Variety is the spice of life.

Saturday Mar 7, 2020 #

10 AM

Cross Trainer 1:10:30 intensity: (32:08 @1) + (10:21 @2) + (27:59 @3) + (2 @4) 6.32 km (11:09 / km)
ahr:132 max:160

Can’t say I was super keen today. 19km.

WU
10 tempo
4 x 3/1 @ 12
4 x 2/45 @ 13
4 x 1/30 @ 14
5 x 30/30 @ 12
WD

Shorter reps, higher resistance got HR up more.

12 PM

Orienteering 10:00 [1]

Part of XT session.

Friday Mar 6, 2020 #

Note
rhr:37 slept:8.5

8 AM

Running 25:22 [1] 5.42 km (4:41 / km)
ahr:82 max:111 shoes: Mizuno Wave Rider 22

Flask. Beaut morning. Tired glutes.

5 PM

Running 29:47 [1] 6.16 km (4:50 / km) +1m 4:50 / km
ahr:76 max:99 shoes: Mizuno Wave Rider 22

Another good one around Dam Flask.

Thursday Mar 5, 2020 #

Note
rhr:37 slept:8.5

1 PM

Strength and Conditioning 45:00 [1]

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Band rotation

4x4
1/4 pin squat - 80,80,85,85kg

4x10
2x5kg lateral BOSU step-up (5 each leg)
2x5kg reverse fly

4x10
5kg half knelt SA press
2x5kg alternating SA pullover

5 PM

Running 44:16 intensity: (33:58 @1) + (10:10 @2) + (8 @3) 8.96 km (4:56 / km) +106m 4:40 / km
ahr:121 max:145 shoes: Nike Pegasus 36

Easy. A bit more springy today.

Orienteering 15:00 [1] 1.23 km (12:13 / km)
ahr:121 max:127

Virtual on XT

Cross Trainer 10:00 intensity: (12 @1) + (6:45 @2) + (3:03 @3)
ahr:141 max:148

Tried the escalator machine. It got my HR up higher but was v sweaty and made me a bit dizzy after 10mins staring at the steps turning over.

Cross Trainer 15:01 [1] 1.09 km (13:47 / km)
ahr:122 max:128

XT

Wednesday Mar 4, 2020 #

Note
rhr:40 slept:8.5

8 AM

Running 26:46 [1] 5.47 km (4:54 / km)
shoes: Mizuno Wave Rider 22

Morning Flask. Getting a bit repetitive now...

5 PM

Cross Trainer 1:16:00 intensity: (27:09 @1) + (14:41 @2) + (33:56 @3) + (14 @4) 6.0 km (12:40 / km)
ahr:135 max:160

XT Session - 19.5km
12 WU
15 tempo
3 easy
30 of 90/30 @ level 14
5 x 30/30
10 WD

Tuesday Mar 3, 2020 #

Note
rhr:36 slept:8.5

11 AM

Orienteering 30:00 [1] 2.73 km (10:58 / km)

On the XT, av 4m/k.

12 PM

Strength and Conditioning 45:00 [1]

3x12
45s plank
5kg BOSU step up with front raise
Hanging leg raise (dip station)
Band rotation

4x4
1/4 pin squat - 80,80,85,85kg

3x5
2x5kg lateral BOSU step-up

4x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover

5 PM

Running 41:02 intensity: (35:00 @1) + (6:02 @2) 7.94 km (5:10 / km)
ahr:121 max:135 shoes: Mizuno Wave Rider 22

V easy Flask. Ok, probably on par with Sunday.

Monday Mar 2, 2020 #

8 AM

Running 27:18 [1] 5.44 km (5:01 / km)
shoes: Mizuno Wave Ultima 11

V easy Flask. Ok at slow pace.

4 PM

Orienteering 27:28 intensity: (23:48 @1) + (3:40 @2) 5.47 km (5:01 / km)
ahr:117 max:134 shoes: Mizuno Wave Ultima 11

Virtual. Actually felt a great deal better.

Sunday Mar 1, 2020 #

11 AM

Running 34:25 [2] 7.04 km (4:53 / km) +156m 4:24 / km
shoes: Mizuno Wave Ultima 11

Easy with Dad. Got dropped big time on downhills. Slow pace was ok but any faster was not so comfortable.

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