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Training Log Archive: CharlWard

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Running9 5:22:10 41.0(7:51) 65.99(4:53) 1064
  Circuits1 45:00
  Strength and Conditioning1 40:00
  Total9 6:47:10 41.0 65.99 1064
  [1-5]9 5:22:10

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

12 PM

Running 46:45 intensity: (4:22 @1) + (34:24 @2) + (7:59 @3) 8.77 km (5:20 / km) +101m 5:02 / km
ahr:134 max:153

Nice run around Sherwood Pines with Dad.
Some beautiful forest.

Saturday Feb 27, 2016 #

1 PM

Running warm up/down 15:45 intensity: (1:50 @1) + (10:59 @2) + (2:56 @3) 2.94 km (5:21 / km) +47m 4:57 / km
ahr:134 max:153

WU

Running 33:15 intensity: (5 @1) + (7 @2) + (27 @3) + (14:06 @4) + (18:30 @5) 8.1 km (4:06 / km) +145m 3:46 / km
ahr:167 max:172

National XC - 41st.

Set off fast to avoid getting boxed in, but found myself at the front and a bit confused. Soon realised why people hadn't gone off too fast as it was a physically demanding course.
Really pleased with the result, technically not my best race (losing places rather than gaining), but no grumbles.

Running warm up/down 12:41 intensity: (1:25 @1) + (8:28 @2) + (2:48 @3) 2.22 km (5:43 / km) +30m 5:21 / km
ahr:135 max:152

WD

Friday Feb 26, 2016 #

5 PM

Running 24:38 intensity: (3:03 @1) + (18:01 @2) + (3:34 @3) 5.05 km (4:53 / km) +77m 4:32 / km
ahr:131 max:154

Wanted to go to Botanical Gardens, but they were locked, so ran around a bit and did drills/strides in Weston park.

Thursday Feb 25, 2016 #

6 PM

Running 17:49 intensity: (8:40 @1) + (7:32 @2) + (1:37 @3) 3.66 km (4:52 / km) +65m 4:28 / km
ahr:124 max:158

To Sharrow.

Running 28:20 intensity: (1:35 @1) + (16:54 @2) + (9:51 @3) 5.52 km (5:08 / km) +142m 4:33 / km
ahr:138 max:152

Sharrow - home.

Wednesday Feb 24, 2016 #

7 AM

Running 7:49 [2] 1.53 km (5:06 / km)

Home - Goodwin

Strength and Conditioning 40:00 [0]

Back on the usual programme.

8 AM

Running 8:14 [2] 1.5 km (5:28 / km) +46m 4:45 / km

Goodwin - Home

10 AM

Running 31:36 intensity: (7:14 @1) + (21:29 @2) + (2:53 @3) 5.96 km (5:18 / km) +155m 4:41 / km
ahr:129 max:151


Tuesday Feb 23, 2016 #

Note

Serious quad doms.
Forgot what squats are obviously.

5 PM

Running warm up/down 30:02 intensity: (11:29 @1) + (18:33 @2) 6.14 km (4:53 / km) +44m 4:43 / km
ahr:123 max:144 shoes: Mizuno Wave Inspire White

WU

Running 13:59 intensity: (9 @1) + (45 @2) + (2:43 @3) + (7:53 @4) + (2:29 @5) 4.04 km (3:28 / km) +3m 3:27 / km
ahr:161 max:170 shoes: Mizuno Wave Inspire White

4 x 600 (100) 400 (200).

Thought we had done 5 and didn't realise until I'd stopped and walked over to my bag. Probably a good sign I needed to stop.
Running with two others, but when I didn't take the front the pace dropped off.

2:03, 2:10, 2:05, 2:08
83, 82, 83, 82

Running 49 intensity: (18 @1) + (31 @2) 0.28 km (2:57 / km)
ahr:123 max:144 shoes: Mizuno Wave Inspire White

4 x ~70m

Running 15:37 intensity: (35 @1) + (8:09 @2) + (6:53 @3) 3.1 km (5:03 / km) +39m 4:45 / km
ahr:141 max:151 shoes: Mizuno Wave Inspire White

WD

Monday Feb 22, 2016 #

5 PM

Circuits 45:00 [0]


Running 34:51 intensity: (4:47 @1) + (19:16 @2) + (10:48 @3) 7.17 km (4:52 / km) +170m 4:21 / km
ahr:135 max:154 shoes: Mizuno Wave Inspire White

Tried to keep the legs turning over.

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