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Training Log Archive: CharlWard

In the 7 days ending Apr 17, 2016:

activity # timemileskm+m
  Running9 5:37:07 41.93(8:02) 67.48(5:00) 1168
  Strength and Conditioning2 1:30:00
  Circuits1 45:00
  Total10 7:52:07 41.93 67.48 1168
  [1-5]9 5:37:07

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

9 AM

Running 7:38 [2] 1.45 km (5:15 / km)

Home - Goodwin, full of porridge.

Strength and Conditioning 45:00 [0]

Power phase 1, session 2.

10 AM

Running 8:24 [2] 1.49 km (5:39 / km) +56m 4:45 / km

Goodwin - Home

11 AM

Running 1:03:34 intensity: (9:16 @1) + (39:14 @2) + (15:04 @3) 12.05 km (5:16 / km) +280m 4:44 / km
ahr:135 max:155

Really easy, even felt like doing more.
Stanley the spaniel was a big fan today.

C • Stanley the Spaniel 2

Saturday Apr 16, 2016 #

1 PM

Running warm up/down 15:42 intensity: (46 @1) + (14:37 @2) + (19 @3) 3.13 km (5:01 / km) +38m 4:43 / km
ahr:131 max:146 shoes: Mizuno Wave Inspire White

Warm Up.

Running 19:04 intensity: (8 @1) + (10 @2) + (1:36 @3) + (10:39 @4) + (6:31 @5) 5.04 km (3:47 / km) +72m 3:32 / km
ahr:165 max:172

National Road Relays, Leg 6.

Really hard to tell if this was a good run. I was basically on my own the whole way, making it more of a time trial than a race.
Tough course but good fun.

Running warm up/down 15:03 intensity: (33 @1) + (10:45 @2) + (3:45 @3) 2.87 km (5:15 / km) +33m 4:58 / km
ahr:138 max:148 shoes: Mizuno Wave Inspire White

WD

Friday Apr 15, 2016 #

5 PM

Running 25:55 intensity: (2:46 @1) + (23:09 @2) 5.25 km (4:56 / km) +78m 4:36 / km
ahr:130 max:144

Soggy road run.

Thursday Apr 14, 2016 #

5 PM

Running 38:57 intensity: (6:44 @1) + (23:58 @2) + (8:15 @3) 7.4 km (5:16 / km) +217m 4:35 / km
ahr:134 max:158

Rivelin cafe loop plus 5xstrides.

Wednesday Apr 13, 2016 #

7 AM

Strength and Conditioning 45:00 [0]

Power phase 1

8 AM

Running 8:02 [3] 1.48 km (5:25 / km) +46m 4:41 / km
shoes: Mizuno Wave Inspire White

Goodwin - home.

Running 31:12 intensity: (1:22 @1) + (19:30 @2) + (10:20 @3) 6.0 km (5:12 / km) +156m 4:36 / km
ahr:140 max:157

Sort of standard 6.

Tuesday Apr 12, 2016 #

5 PM

Running warm up/down 26:31 intensity: (6:06 @1) + (18:57 @2) + (1:28 @3) 5.49 km (4:50 / km) +28m 4:42 / km
ahr:128 max:150 shoes: Mizuno Wave Inspire White

WU

Running 30:11 intensity: (4:38 @1) + (5:23 @2) + (8:09 @3) + (8:33 @4) + (3:28 @5) 6.33 km (4:46 / km)
ahr:148 max:171

10 x 400 (200 jog)
4 x 100

Great to run with Hannah and Jacky, couldn't have kept it going otherwise.
79, 80, 81, 80, 80, 80, 80, 80, 80, 80
17, 17, 17, 17

Running warm up/down 11:13 intensity: (19 @1) + (6:33 @2) + (4:21 @3) 2.19 km (5:07 / km) +4m 5:04 / km
ahr:140 max:150 shoes: Mizuno Wave Inspire White

WD

Monday Apr 11, 2016 #

5 PM

Circuits 45:00 [0]


Running 35:41 intensity: (2:19 @1) + (23:33 @2) + (9:49 @3) 7.3 km (4:53 / km) +158m 4:25 / km
ahr:137 max:156


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