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Training Log Archive: CharlWard

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  Running8 4:50:24 37.82(7:41) 60.86(4:46) 920
  Circuits1 45:00
  Total9 5:35:24 37.82 60.86 920
  [1-5]8 4:50:24
averages - sleep:7.9 rhr:40

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

1 PM

Running 13:16 intensity: (23 @1) + (8:00 @2) + (4:49 @3) + (4 @4) 2.53 km (5:15 / km) +42m 4:50 / km
ahr:141 max:160

WU

Running 30:59 intensity: (11 @1) + (6 @2) + (1:53 @3) + (22:03 @4) + (6:46 @5) 7.5 km (4:08 / km) +127m 3:48 / km
ahr:165 max:170

Humberside XC Champs.

Pretty happy with this as a first XC race of the season. Really enjoyed it, and bonus to win!

GPS is all over the place; I'm going to guess it was about 7.5km.

Running 11:04 intensity: (20 @1) + (10:44 @2) 1.87 km (5:56 / km) +13m 5:44 / km
ahr:134 max:142

WD

Saturday Jan 9, 2016 #

1 PM

Running 28:51 intensity: (3:07 @1) + (21:41 @2) + (4:03 @3) 5.31 km (5:26 / km) +106m 4:56 / km
ahr:132 max:150

Little Wold. Very easy with dad.

Friday Jan 8, 2016 #

Note
rhr:40 slept:8.0


5 PM

Running 35:25 intensity: (2:56 @1) + (27:56 @2) + (4:33 @3) 7.17 km (4:56 / km) +114m 4:35 / km
ahr:133 max:151

Den Bank.

Thursday Jan 7, 2016 #

Note
rhr:40 slept:8.5


5 PM

Running warm up/down 20:31 intensity: (1:28 @1) + (15:52 @2) + (3:11 @3) 4.25 km (4:50 / km) +37m 4:38 / km
ahr:133 max:150

Warm Up (most with Jonny - think I almost broke him).

Running 7:01 intensity: (4 @1) + (18 @2) + (2:59 @3) + (3:37 @4) + (3 @5) 1.7 km (4:08 / km) +19m 3:55 / km
ahr:158 max:168

5 x 1min (30s)

0.27 (up), 0.28(down), 0.28(up), 0.31(down), 0.28(up).

Running warm up/down 19:45 intensity: (3 @1) + (9:47 @2) + (9:55 @3) 3.88 km (5:05 / km) +96m 4:31 / km
ahr:144 max:157

WD

Wednesday Jan 6, 2016 #

Note
rhr:40 slept:9.0


11 AM

Running 33:29 intensity: (3:25 @1) + (19:30 @2) + (10:34 @3) 6.62 km (5:04 / km) +175m 4:28 / km
ahr:137 max:156

Random.
Was going to do standard 6km, but wanted to avoid the mud so opted for mostly road.

Tuesday Jan 5, 2016 #

Note
rhr:40 slept:7.0


Note

Why am I here, and not in Spain?!

C • :'-( 2
5 PM

Running warm up/down 26:03 intensity: (1:53 @1) + (14:21 @2) + (9:49 @3) 5.61 km (4:39 / km) +6m 4:37 / km
ahr:123 max:155

Way too fast for my normal warm up pace - may run down by myself in future to avoid this.

Running warm up/down 3:27 intensity: (14 @2) + (3:13 @3) 0.72 km (4:48 / km) +18m 4:16 / km
ahr:152 max:159

More WU.

6 PM

Running 14:31 intensity: (1:01 @2) + (1:31 @3) + (11:26 @4) + (33 @5) 4.0 km (3:38 / km)
ahr:151 max:168

4 x 1km.

Really struggling today, may be one of the following reasons:
1) I didn't leave the house all day.
2) Not enough sleep.
3) Coming down with something?
4) Circuits ruined my legs.

Running 1:14 [4] 0.4 km (3:05 / km)
ahr:129 max:160

4 x 100m

Running warm up/down 10:13 intensity: (9 @1) + (2:13 @2) + (7:51 @3) 2.18 km (4:42 / km) +4m 4:39 / km
ahr:147 max:153

WD

Monday Jan 4, 2016 #

Note
rhr:40 slept:7.0


5 PM

Circuits 45:00 [0]

Solo circuits - tough.

6 PM

Running 34:35 intensity: (2:23 @1) + (16:55 @2) + (15:17 @3) 7.13 km (4:51 / km) +163m 4:21 / km
ahr:140 max:155

Tired legs from all the squats.

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