Training Log Archive: CharlWardIn the 7 days ending Jun 7, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||
Tuesday Jun 7, 2016 #
5 PM
Spinning 1:00:01
ahr:118 max:137
Easy-medium hour watching Rome Diamond League.
Monday Jun 6, 2016 #
3 PM
Spinning 45:02
ahr:118 max:128
Easy watching half of Pitch Perfect.
18km
18km
5 PM
Spinning 58:07
Totally underestimated how hard an actual spin class would be.
31km
31km
Sunday Jun 5, 2016 #
Note
rhr:38 slept:8.0
Note
(injured)
Unlucky jumping off an earthbank onto a rock.
Couple of days cross training.
Couple of days cross training.
C • :-( 2
10 AM
Running warm up/down 11:50 2.29 km (5:10 / km)
ahr:118 max:141
WU
Orienteering 24:51 5.65 km (4:24 / km) +32m 4:17 / km
ahr:160 max:169
YHOA Sprint 1...
Except it wasn't a sprint because it was stupidly long.
Hurt my heel at number5 and continued to do the rest of the course; maybe not a good idea!
Except it wasn't a sprint because it was stupidly long.
Hurt my heel at number5 and continued to do the rest of the course; maybe not a good idea!
Saturday Jun 4, 2016 #
Note
rhr:36 slept:10.0
12 PM
Strength and Conditioning 45:00 [0]
Core and stability.
Had a post run sauna as well which was beaut.
Had a post run sauna as well which was beaut.
2 PM
Running 33:51 6.8 km (4:59 / km) +90m 4:40 / km
ahr:132 max:145
Plan was to walk down to Endcliffe and run up to the top of porter and back.
As soon as I set off I knew I couldn't make it to the top, so settled for Forge Dam and back.
As soon as I set off I knew I couldn't make it to the top, so settled for Forge Dam and back.
Friday Jun 3, 2016 #
Note
rhr:40 slept:7.5
7 AM
Drills 30:00 [0]
5 PM
Running 53:51 11.18 km (4:49 / km) +339m 4:11 / km
ahr:137 max:167
WU- 16:34, 3.4km
T10- 2.65km
(10mins)- 4:46, 0.92km
4 x 90s hill (90s)- 0.32, 0.29, 0.3, 0.31
(5mins)
4 x 60s hill (60s)- 0.2, 0.21, 0.22, 0.22
WD- 12:13, 2.25km
Worlds of pain.
T10- 2.65km
(10mins)- 4:46, 0.92km
4 x 90s hill (90s)- 0.32, 0.29, 0.3, 0.31
(5mins)
4 x 60s hill (60s)- 0.2, 0.21, 0.22, 0.22
WD- 12:13, 2.25km
Worlds of pain.
Thursday Jun 2, 2016 #
Note
rhr:34 slept:7.0
Potential rest day, will decide after work.
6 PM
Running 31:19 5.78 km (5:25 / km) +139m 4:50 / km
ahr:126 max:149
Couldn't resist going out in the best part of the day - blue skies and sunny.
Wednesday Jun 1, 2016 #
7 AM
Strength and Conditioning 1:00:00 [0]
6 PM
Note
Great training at the Lincs Challenge Shield.
Out of my comfort zone in the terrain, but just what I need.
Out of my comfort zone in the terrain, but just what I need.
Orienteering 1:01:11 12.14 km (5:02 / km) +45m 4:57 / km
ahr:143 max:174
RAF Cranwell - Lincolnshire Challenge Shield.
Time includes all WU/WD and the two courses (prologue and mass start).
Prologue was a bit scrappy - not clean in the wooded sections.
Mass start was great - stuck behind in the woods, checking my direction and codes, then pushed on to the lead in the open section and pulled out a nice lead to finish.
Training the weaknesses.
Time includes all WU/WD and the two courses (prologue and mass start).
Prologue was a bit scrappy - not clean in the wooded sections.
Mass start was great - stuck behind in the woods, checking my direction and codes, then pushed on to the lead in the open section and pulled out a nice lead to finish.
Training the weaknesses.