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Training Log Archive: CharlWard

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Strength and Conditioning58 25:10:00
  Cycling9 8:48:44 122.5(4:19) 197.14(2:41) 3060
  Yoga13 6:10:00
  Running12 4:06:29 31.26(7:53) 50.31(4:54) 196
  Cross Trainer7 2:30:36 5.37(28:01) 8.65(17:25)
  Total80 46:45:49 159.14 256.11 3255
  [1-5]71 43:20:49

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Sunday May 31, 2020 #

9 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, back, massage.

5 PM

Cycling 2:03:23 [3] 45.8 km (2:42 / km) +693m 2:30 / km

Long ride.
Good choice to go early evening, much quieter than the day time. Wasn’t up for it initially but actually had fun.

8 PM

Strength and Conditioning 15:00 [0]

Stretching.

Saturday May 30, 2020 #

9 AM

Strength and Conditioning 30:00 [1]

Stretching, glutes and back.

11 AM

Running 32:48 [2] 6.11 km (5:22 / km) +121m 4:53 / km
shoes: Mizuno Wave Rider 22

Little Wold 1.5. Lovely.

Friday May 29, 2020 #

Note

Morning off from the stretching/glutes. I slept instead.

5 PM

Strength and Conditioning 20:00 [1]

Stretching and glutes.

Running 24:47 [2] 5.09 km (4:52 / km) +13m 4:49 / km

New location!
Broomhead Reservoir. A mix between Dam Flask and Dale Dike. V nice.

Thursday May 28, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, back, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretching, glutes and back.

Running 24:54 [3] 5.44 km (4:35 / km)
shoes: Nike Pegasus 36

Flask, again.
Better than yesterday still. Good times.

Cycling 52:22 [3] 18.13 km (2:53 / km) +360m 2:38 / km

Pretty savage climbs today! Conquered the hill that defeated me last week. Legs are so tired.

9 PM

Strength and Conditioning 20:00 [0]

Stretching.

Wednesday May 27, 2020 #

Strength and Conditioning 30:00 [1]

1h stretch, glutes, back, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretching, glutes and back.

Running 25:35 [3] 5.45 km (4:41 / km)
shoes: Mizuno Wave Rider 22

Flask; a more relaxed approach.
Mostly good, back a bit stiff. It’s like I’ve forgotten how to run.

Cycling 50:43 [2] 19.88 km (2:33 / km) +289m 2:23 / km

V enjoyable. Didn’t feel like I was pushing it, just having fun.

Tuesday May 26, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretching, glutes, core and back. 1h.

5 PM

Strength and Conditioning 20:00 [1]

Stretching, glutes and back.

Running 25:32 [3] 5.44 km (4:42 / km) +1m 4:41 / km
shoes: Mizuno Wave Rider 22

Flask.

Felt like I had no energy all day but really wanted to get out to run. Got tired after about 10mins and felt a bit stiff in my back from 15mins but otherwise fine. Forgetting I can’t run this pace easily at the moment. Feels like very hard work and it’s quite demoralising. Sacked the HRM for now as I was looking at the numbers too much.

7 PM

Yoga 20:00 [0]

Yoga with Adriene.

Monday May 25, 2020 #

8 AM

Strength and Conditioning 25:00 [1]

50min stretching, glutes, core.

12 PM

Strength and Conditioning 15:00 [1]

Glutes.

Running 24:10 intensity: (2:06 @1) + (7:51 @2) + (12:01 @3) + (18 @4) + (1:54 @5) 4.38 km (5:31 / km) +45m 5:15 / km
ahr:145 max:175

Dale Dike. Continuous. Thankfully that HR is wrong, I think.

Sunday May 24, 2020 #

Note

Really low on energy today. Had wanted to do a longer cycle but just didn’t feel like it.

10 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, back, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretching, glutes and core.

6 PM

Note

Played some football with Tom.

Saturday May 23, 2020 #

10 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage.

1 PM

Note

Went on a walk for ~75mins.

5 PM

Strength and Conditioning 30:00 [1]

Stretching and glutes.

Running 20:13 intensity: (2:52 @1) + (4:19 @2) + (13:02 @3) 4.4 km (4:35 / km) +2m 4:35 / km
ahr:139 max:158 shoes: Mizuno Wave Rider 22

4x5min (~30s slow jog).
Feeling more like a runner. Back still stiff. Need some spine mobility in my warm up.

6 PM

Yoga 20:00 [0]

Yoga for low back.

Friday May 22, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, massage - 70min.

4 PM

Strength and Conditioning 15:00 [1]

Stretching and glutes.

5 PM

Running 18:24 intensity: (7:37 @1) + (2:25 @2) + (8:22 @3) 3.97 km (4:38 / km)
ahr:133 max:155 shoes: Nike ZoomFly Flyknit

6x3min.
Feeling same as yesterday. Back is really stiff running, not sure why. Maybe just getting used to running again.

Cycling 1:00:13 intensity: (30:29 @1) + (15:27 @2) + (13:52 @3) + (25 @4) 20.95 km (2:52 / km) +384m 2:38 / km
ahr:128 max:161

With Tom. Brutal wind and legs felt pretty tired after yesterday. Really nice back roads and great view of Broomhead Reservoir.
Had a bit of a meltdown when I went the wrong way and ended up all the way at the bottom of a hill just to have to go back up. Had to get off the bike for a bit. To make matters worse, some horrible boys started shouting at me to try harder. DO NOT TELL ME TO TRY HARDER. Absolutely raging.

C • X'D 2

Thursday May 21, 2020 #

Note

Haven’t put on any weight (remarkably!) but have been eating A LOT of chocolate and cake. Losing a few lbs would probably help me feel less like an elephant running. Also eating better in general...

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

4 PM

Strength and Conditioning 15:00 [1]

Stretching and glutes.

5 PM

Running 15:33 intensity: (3:55 @1) + (5:42 @2) + (5:56 @3) 3.1 km (5:01 / km) +12m 4:55 / km
ahr:136 max:150 shoes: Nike ZoomFly Flyknit

5x3min.
Better again.

Cycling 1:10:05 intensity: (13:09 @1) + (17:03 @2) + (36:08 @3) + (3:37 @4) + (8 @5) 27.35 km (2:34 / km) +417m 2:23 / km
ahr:144 max:165

With Tom. Some hard work up the hills! Was still massively slowing him down though.

9 PM

Strength and Conditioning 15:00 [0]

30min stretching.

Wednesday May 20, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

5 PM

Strength and Conditioning 15:00 [1]

Stretch, glutes, core.

6 PM

Running 12:31 intensity: (5:07 @1) + (5:37 @2) + (1:47 @3) 2.69 km (4:39 / km)
ahr:131 max:149 shoes: Nike ZoomFly Flyknit

5x2min, 1x2:30.

Got fed up of the field so went along Dam Flask trail for the last two. This is not fun. I’m exhausted running easy pace.

Tuesday May 19, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core - 40min.

Running 12:00 intensity: (6:23 @1) + (4:21 @2) + (1:16 @3) 2.48 km (4:51 / km) +2m 4:50 / km
ahr:124 max:152

6x2min (walk)
Better today. Unsure on the HR data. Depressingly high if correct.

6 PM

Cycling 1:01:25 intensity: (41:25 @1) + (13:04 @2) + (6:56 @3) 23.24 km (2:39 / km) +317m 2:28 / km
ahr:121 max:157

Good fun.

10 PM

Strength and Conditioning 20:00 [0]

40min stretching.

Monday May 18, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretching, glutes and core. 1h.

4 PM

Strength and Conditioning 15:00 [1]

Glutes and core.

5 PM

Running 10:02 [1] 1.76 km (5:42 / km)
shoes: Nike ZoomFly Flyknit

5x2min (some walking).

Less successful than I had hoped, but probably always going to be. Not too bad at first, then a bit uncomfy, then sort of stayed the same. Maybe should have packed it in after 3.

6 PM

Cycling 41:00 [2] 16.8 km (2:26 / km) +240m 2:17 / km

Still not sure why gps not working in cycle mode.
Intended to just do 1 lap of Dam Flask (Road) to spin out the legs, but was a bit raging from not being able to run so ended up doing 3 laps. Bum a bit sore as didn’t bother to put bib shorts on because I thought I was only doing ~15min.

Strength and Conditioning 15:00 [0]

Stretching and massage.

Sunday May 17, 2020 #

Note

Same as yesterday.

8 AM

Strength and Conditioning 30:00 [1]

Stretch and glutes, 1h.

Saturday May 16, 2020 #

Note

Bits of stretching through the day but mostly enjoying being outside from 1-8ish.

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes and massage. Some sore spots from cycling as expected but nothing bad. 1h.

Friday May 15, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h

4 PM

Strength and Conditioning 15:00 [1]

Glutes.

5 PM

Cycling 54:33 [3] 19.5 km (2:48 / km) +360m 2:34 / km

Not sure why the GPS didn’t work, obviously didn’t set up my watch properly. Hand measured.
Tough going uphill, fun on the flat, and boring mixed with scary going downhill.
Not a natural cyclist but I enjoyed it.

Thursday May 14, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

1 PM

Cycling 15:00 [3] 5.5 km (2:44 / km)

Little tester. I naturally got carried away and went all the way around Dam Flask and smashed myself going up the hill. Probably the highest my heart rate has been in 4.5 weeks; can’t help myself sometimes.

4 PM

Strength and Conditioning 15:00 [1]

Glutes and core whilst Matlab did some work for me.

6 PM

Yoga 20:00 [1]


Also went for an extended walk.

Wednesday May 13, 2020 #

Note

Not feeling the motivation this aft. Went for a slightly longer walk. Everything has changed so much in four weeks, weird.

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

Tuesday May 12, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core. 1h.

6 PM

Yoga 40:00 [0]

Deep stretch.

Monday May 11, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

5 PM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core.

6 PM

Yoga 20:00 [0]

Not v focussed today.

Sunday May 10, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

5 PM

Strength and Conditioning 30:00 [1]

Bit tired this afternoon. Stretch, glutes and massage.

Saturday May 9, 2020 #

11 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core. 1h.

5 PM

Cross Trainer 40:00 [2] 1.76 km (22:47 / km)

XT

6 PM

Strength and Conditioning 30:00 [1]

Glutes and core.

Yoga 20:00 [1]

Home Day 9 (8 looked dull).

Friday May 8, 2020 #

Note

A lot more moving around today walking etc so skipped Xt.

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, massage.

5 PM

Strength and Conditioning 30:00 [1]

Glutes and core.

6 PM

Yoga 20:00 [0]

Home Day 7

Thursday May 7, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Cross Trainer 30:00 [2] 2.0 km (14:59 / km)


Strength and Conditioning 30:00 [1]

Glutes and core in the sun.

6 PM

Cross Trainer 10:00 [1] 0.4 km (25:04 / km)


Yoga 20:00 [1]

Home Day 6.

Wednesday May 6, 2020 #

Note

More physio.

5 PM

Strength and Conditioning 40:00 [1]

Glutes and stretching in the garden.

Tuesday May 5, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Cross Trainer 20:37 [2] 1.39 km (14:49 / km)
ahr:66 max:72

HR didn’t work.

Strength and Conditioning 30:00 [1]

Glutes and core.

6 PM

Cross Trainer 15:00 [1] 0.86 km (17:29 / km)
ahr:56 max:77

^

Yoga 20:00 [1]

Home Day 5.

Monday May 4, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Cross Trainer 20:00 intensity: (6:40 @1) + (7:34 @2) + (5:46 @3) 1.3 km (15:23 / km)
ahr:119 max:149

XT attempt. Bit uncomfy to start but movement seemed to ease things up. Happy days. Sweaty days.

Strength and Conditioning 30:00 [1]

Glutes and core.

6 PM

Cross Trainer 14:59 [1] 0.94 km (15:52 / km)
ahr:103 max:123

A bit more after glutes and core. Felt fine so hope no reaction.

7 PM

Yoga 20:00 [1]

Home Day 4.

Sunday May 3, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

5 PM

Yoga 1:00:00 [1]

Yoga with Adriene.
Home Day 3, Abs and Relax.

Saturday May 2, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

6 PM

Yoga 1:00:00 [1]

Yoga with Adriene.
Home Day 2. Quick Abs. Relax.

Friday May 1, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretching, glutes, core, massage.

6 PM

Yoga 30:00 [1]

Home - 30 day yoga practice with Adriene. Day 1.

Strength and Conditioning 25:00 [1]

50 mins glutes, core, stretch, massage.

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