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Training Log Archive: CharlWard

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Running9 3:58:46 30.4(7:51) 48.93(4:53) 1072
  Orienteering2 1:33:23 9.21(10:08) 14.83(6:18) 324
  Strength and Conditioning2 1:20:00
  Total9 6:52:09 39.62 63.76 1396
  [1-5]9 5:32:09

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

11 AM

Running 12:56 intensity: (3:32 @1) + (9:24 @2) 2.44 km (5:18 / km) +35m 4:56 / km
ahr:123 max:139

Warm up.

Orienteering 54:18 intensity: (28 @1) + (5:27 @2) + (27:02 @3) + (21:21 @4) 9.18 km (5:55 / km) +120m 5:33 / km
ahr:155 max:166

Sherwood Pines.

Stupid number1. Otherwise ok, but probably lost about 5-7 mins overall.

Saturday Apr 2, 2016 #

8 AM

Running warm up/down 16:04 intensity: (6:13 @1) + (9:02 @2) + (49 @3) 3.43 km (4:41 / km) +25m 4:31 / km
ahr:126 max:146 shoes: Mizuno Wave Inspire White

WU

Running 18:21 intensity: (7 @1) + (7 @2) + (2:26 @3) + (6:34 @4) + (9:07 @5) 5.0 km (3:40 / km) +59m 3:28 / km
ahr:166 max:172 shoes: Mizuno Wave Inspire White

Not my day at the Park Run.
Next time...

Running warm up/down 12:43 intensity: (12 @1) + (2:06 @2) + (9:50 @3) + (35 @4) 2.19 km (5:49 / km) +106m 4:41 / km
ahr:151 max:161 shoes: Mizuno Wave Inspire White

Uphill crawl.

Friday Apr 1, 2016 #

5 PM

Running 20:42 intensity: (5:46 @1) + (12:59 @2) + (1:57 @3) 4.16 km (4:59 / km) +65m 4:37 / km
ahr:127 max:151

Through Bole Hill and round to Goodwin.

Strength and Conditioning 40:00 [0]

Week 7, round 2.

6 PM

Running 8:39 intensity: (1:07 @1) + (6:01 @2) + (1:31 @3) 1.58 km (5:28 / km) +52m 4:42 / km
ahr:135 max:152

Goodwin - Home.

Thursday Mar 31, 2016 #

5 PM

Running 34:12 intensity: (8:34 @1) + (17:21 @2) + (8:17 @3) 6.65 km (5:08 / km) +195m 4:29 / km
ahr:130 max:154

Running errands.

That hill from hillsborough is mean.

Wednesday Mar 30, 2016 #

8 AM

Running 7:26 intensity: (2:13 @1) + (5:13 @2) 1.51 km (4:55 / km)
ahr:125 max:142 shoes: Mizuno Wave Inspire White

Home - Goodwin.

Strength and Conditioning 40:00 [0]

Week 7 - heavy.

10 AM

Running warm up/down 18:04 intensity: (1:56 @1) + (9:05 @2) + (7:03 @3) 3.82 km (4:44 / km) +72m 4:19 / km
ahr:137 max:150 shoes: Mizuno Wave Inspire White

WU

Running 8:31 intensity: (58 @1) + (1:04 @2) + (1:29 @3) + (5:00 @4) 2.45 km (3:28 / km) +25m 3:18 / km
ahr:151 max:165 shoes: Mizuno Wave Inspire White

Struggled through 3 x 700m (2 down, 1 uphill) and 4 x ~80m.

Had planned 5 x 700m, 5 x 100, but legs had nothing. A mixture of tiredness from the weekend and this mornings gym I think.

Running warm up/down 16:41 intensity: (10 @1) + (6:16 @2) + (10:15 @3) 3.25 km (5:08 / km) +97m 4:28 / km
ahr:144 max:158 shoes: Mizuno Wave Inspire White

WD

Tuesday Mar 29, 2016 #

2 PM

Running 51:22 intensity: (4:16 @1) + (27:21 @2) + (19:45 @3) 10.12 km (5:05 / km) +251m 4:31 / km
ahr:139 max:157

Nice and quiet. Good weather.

Monday Mar 28, 2016 #

11 AM

Running warm up/down 13:05 intensity: (4:18 @1) + (7:50 @2) + (57 @3) 2.32 km (5:38 / km) +91m 4:43 / km
ahr:124 max:147

Warm up.

Orienteering 39:05 intensity: (45 @1) + (12:02 @2) + (19:10 @3) + (6:40 @4) + (28 @5) 5.65 km (6:55 / km) +204m 5:52 / km
ahr:149 max:169

Lol.
Do not follow people, you'll get lost.

Ok apart from one control where I blindly followed and had no idea where I had ended up.

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