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Training Log Archive: CharlWard

In the 7 days ending Apr 10, 2016:

activity # timemileskm+m
  Running6 3:26:36 26.55(7:47) 42.73(4:50) 741
  Orienteering2 2:06:49 14.66(8:39) 23.59(5:23) 240
  Strength and Conditioning2 1:25:00
  Circuits1 45:00
  Total10 7:43:25 41.2 66.31 982
  [1-5]8 5:33:25

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MoTuWeThFrSaSu

Sunday Apr 10, 2016 #

10 AM

Orienteering 1:12:01 intensity: (3:26 @1) + (16:33 @2) + (39:59 @3) + (12:03 @4) 11.13 km (6:28 / km) +222m 5:53 / km
ahr:139 max:167

Londesborough Short Brown (plus WU/WD).

Mostly fun but it's a shame I can't get them all right. Wasted bits of time ~8mins.

Saturday Apr 9, 2016 #

11 AM

Orienteering 54:48 intensity: (2:36 @1) + (10:57 @2) + (20:08 @3) + (21:07 @4) 12.46 km (4:24 / km) +18m 4:22 / km
ahr:134 max:168

WU- 2.51, 12:17
Sprint- 2.77km, 12:56 (many wet fences to climb over)
Urban- 7.18km, 29:34

12 PM

Running warm up/down 12:34 intensity: (26 @1) + (8:15 @2) + (3:53 @3) 2.53 km (4:58 / km) +14m 4:50 / km
ahr:140 max:150

WD

Friday Apr 8, 2016 #

7 AM

Strength and Conditioning 40:00 [0]

Week 8 part 2.

2 PM

Running 35:18 intensity: (8 @1) + (15:27 @2) + (17:39 @3) + (2:04 @4) 7.18 km (4:55 / km) +170m 4:24 / km
ahr:144 max:163

With Dad.

Thursday Apr 7, 2016 #

Note
(rest day)

Celebrating my new job with a rest day.

C • well done 4

Wednesday Apr 6, 2016 #

8 AM

Running 7:48 intensity: (1:57 @1) + (5:51 @2) 1.51 km (5:09 / km)
ahr:124 max:141

To Goodwin.

Strength and Conditioning 45:00 [0]

Week 8 part 1.

10 AM

Running 53:23 intensity: (2:16 @1) + (13:28 @2) + (33:20 @3) + (4:19 @4) 10.38 km (5:09 / km) +287m 4:31 / km
ahr:146 max:163

Rivelin from Goodwin.
Snook back before the rain started, winning.

Tuesday Apr 5, 2016 #

5 PM

Running warm up/down 25:40 intensity: (7:01 @1) + (14:30 @2) + (4:09 @3) 5.44 km (4:43 / km) +40m 4:33 / km
ahr:130 max:154 shoes: Mizuno Wave Inspire White

WU

Running 17:20 intensity: (42 @1) + (1:05 @2) + (1:54 @3) + (8:01 @4) + (5:38 @5) 5.07 km (3:25 / km) +3m 3:25 / km
ahr:161 max:170

3 x 1km, 2 x 800, 2 x 200.

Going every 6mins, apart from the 200's where I had ~90s maybe..

3:27, 3:30, 3:30, 2:49, 2:48, 37, 37.

Running warm up/down 18:39 intensity: (31 @1) + (10:09 @2) + (7:59 @3) 3.44 km (5:25 / km) +64m 4:58 / km
ahr:142 max:157 shoes: Mizuno Wave Inspire White

WD

Monday Apr 4, 2016 #

5 PM

Circuits 45:00 [0]

The gym is busy again. Students.

6 PM

Running 35:54 intensity: (4:31 @1) + (21:53 @2) + (9:30 @3) 7.16 km (5:01 / km) +164m 4:30 / km
ahr:134 max:153

Tired - ok - tired.

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