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Training Log Archive: CharlWard

In the 7 days ending Feb 18, 2016:

activity # timemileskm+m
  Running8 3:24:51 26.0(7:53) 41.85(4:54) 437
  Orienteering3 2:14:04 16.44(8:09) 26.46(5:04) 244
  Circuits1 45:00
  Strength and Conditioning1 30:00
  Total11 6:53:55 42.44 68.31 682
  [1-5]9 5:38:55

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FrSaSuMoTuWeTh

Thursday Feb 18, 2016 #

8 AM

Running 14:28 intensity: (2:34 @1) + (11:46 @2) + (8 @3) 2.85 km (5:05 / km) +22m 4:54 / km
ahr:128 max:146 shoes: Mizuno Wave Hayate Pink

Pre-breakfast.

7 PM

Running warm up/down 14:40 intensity: (3:00 @1) + (11:12 @2) + (28 @3) 2.84 km (5:10 / km) +1m 5:10 / km
ahr:127 max:148 shoes: Mizuno Wave Hayate Pink

WU around the inside of The Mall.

Running 10:22 intensity: (8 @1) + (8 @2) + (59 @3) + (7:40 @4) + (1:27 @5) 3.02 km (3:26 / km) +4m 3:25 / km
ahr:162 max:169

Armagh 3km.

Felt like a sprint the whole way. Just lost my head in the closing stages, forgot the plan and was massively out-sprinted! Things to work on.

No ecg gel because of flight restrictions, so not sure hr can be correct.

C • Heart Rate 4

Running warm up/down 11:54 intensity: (2:10 @1) + (9:44 @2) 2.14 km (5:34 / km) +2m 5:32 / km
ahr:126 max:143

WD watching the men's race. Exciting.

8 PM

Note

Feeling better after a nights sleep, good race and positive time.

Wednesday Feb 17, 2016 #

Note

Easy run with drills and strides in Armagh. Nice city.

4 PM

Running 27:58 intensity: (1:47 @1) + (23:15 @2) + (2:56 @3) 5.37 km (5:12 / km) +66m 4:54 / km
ahr:132 max:155 shoes: Mizuno Wave Hayate Pink

Around the Palace park. Very nice.

Tuesday Feb 16, 2016 #

5 PM

Running warm up/down 13:51 intensity: (22 @1) + (9:51 @2) + (3:38 @3) 2.84 km (4:53 / km) +22m 4:42 / km
ahr:139 max:151 shoes: Mizuno Wave Inspire White

WU

Running 7:10 intensity: (7 @1) + (20 @2) + (4:14 @3) + (2:26 @4) + (3 @5) 1.8 km (3:59 / km) +3m 3:57 / km
ahr:156 max:168 shoes: Mizuno Wave Inspire White

5 x 200 stride, 200 jog.

Running warm up/down 15:56 intensity: (37 @1) + (6:35 @2) + (8:44 @3) 3.17 km (5:01 / km) +39m 4:44 / km
ahr:142 max:154 shoes: Mizuno Wave Inspire White

WD

Monday Feb 15, 2016 #

5 PM

Circuits 45:00 [0]


6 PM

Running 36:38 intensity: (7:41 @1) + (23:34 @2) + (5:23 @3) 7.24 km (5:04 / km) +169m 4:32 / km
ahr:130 max:151

V careful downhill.

Sunday Feb 14, 2016 #

Note

Intense day. Great weekend.
Brilliant sprint relay training (minus the DQ's), identified places to improve. Good chat about ways to improve our training, and plenty of geeking done.

10 AM

Running warm up/down 13:43 intensity: (1:53 @1) + (11:50 @2) 2.81 km (4:53 / km) +3m 4:51 / km
ahr:124 max:137 shoes: Mizuno Wave Hayate Pink

WU

Orienteering 13:38 intensity: (9 @1) + (6 @2) + (3:25 @3) + (8:38 @4) + (1:20 @5) 3.26 km (4:11 / km) +14m 4:06 / km
ahr:162 max:171 shoes: Mizuno Wave Hayate Pink

Sprint Relay Leg 1.

DQ, ran through some OOB.

Orienteering 14:01 intensity: (13 @1) + (12 @2) + (4:49 @3) + (7:31 @4) + (1:16 @5) 3.23 km (4:20 / km) +4m 4:19 / km
ahr:161 max:170 shoes: Mizuno Wave Hayate Pink

Sprint Relay Leg 3.

DQ again, same.

Running warm up/down 3:42 intensity: (33 @1) + (3:09 @2) 0.63 km (5:51 / km) +2m 5:45 / km
ahr:127 max:137 shoes: Mizuno Wave Hayate Pink

WD

2 PM

Orienteering 17:40 intensity: (1:18 @1) + (15:29 @2) + (53 @3) 3.49 km (5:04 / km) +38m 4:48 / km
ahr:135 max:148 shoes: Mizuno Wave Hayate Pink

WU and Corridor.

Orienteering 25:46 intensity: (5:15 @1) + (19:21 @2) + (1:10 @3) 4.41 km (5:51 / km) +20m 5:43 / km
ahr:129 max:151 shoes: Mizuno Wave Hayate Pink

Talk-O and WD.

Saturday Feb 13, 2016 #

11 AM

Orienteering 37:41 intensity: (12:37 @1) + (23:12 @2) + (1:52 @3) 6.7 km (5:37 / km) +94m 5:15 / km
ahr:122 max:152 shoes: Mizuno Wave Hayate Pink

WU, Line and Missing Picture exercise.

Orienteering 15:33 intensity: (35 @1) + (4:49 @2) + (10:09 @3) 3.31 km (4:42 / km) +38m 4:27 / km
ahr:146 max:159 shoes: Mizuno Wave Hayate Pink

Sprinterval 1.

Orienteering 9:45 intensity: (35 @1) + (2:22 @2) + (6:48 @3) 2.06 km (4:44 / km) +36m 4:21 / km
ahr:145 max:159 shoes: Mizuno Wave Hayate Pink

Sprinterval 2.
Tried to push harder, knee hurt.

Running warm up/down 3:49 intensity: (54 @1) + (2:55 @2) 0.75 km (5:04 / km)
ahr:123 max:141 shoes: Mizuno Wave Hayate Pink

WD

Friday Feb 12, 2016 #

5 PM

Strength and Conditioning 30:00 [0]


6 PM

Running 30:40 intensity: (3:21 @1) + (23:30 @2) + (3:49 @3) 6.38 km (4:49 / km) +103m 4:27 / km
ahr:133 max:150

Hangingwater/Endcliffe park from Goodwin and back.

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