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Training Log Archive: CharlWard

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running15 5:58:29 45.56(7:52) 73.33(4:53) 1257
  Strength and Conditioning5 2:35:00
  Total18 8:33:29 45.56 73.33 1257
  [1-5]15 5:58:29
averages - sleep:8.2 rhr:36

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

1 PM

Running warm up/down 15:34 intensity: (1:13 @1) + (11:39 @2) + (2:42 @3) 3.3 km (4:43 / km)
ahr:135 max:150

WU

Running 17:58 intensity: (5 @1) + (7 @2) + (21 @3) + (7:54 @4) + (9:31 @5) 5.05 km (3:33 / km)
ahr:167 max:170

Northern Road Relay.

Worked a bit too hard to close a gap on the first loop and suffered for it in the second. Annoyed with the km splits now.

C • Course 2

Running warm up/down 24:12 intensity: (1:41 @1) + (21:22 @2) + (1:09 @3) 4.51 km (5:22 / km)
ahr:133 max:149

WD

Saturday Sep 24, 2016 #

9 AM

Running 35:48 intensity: (1:17 @1) + (19:00 @2) + (15:29 @3) + (2 @4) 7.16 km (5:00 / km) +172m 4:28 / km
ahr:142 max:160

Railway end.

Running 58 intensity: (11 @1) + (38 @2) + (9 @3) 0.32 km (3:01 / km)
ahr:131 max:152

4xstrides.

Friday Sep 23, 2016 #

Note
rhr:35 slept:8.5


7 AM

Running 23:33 intensity: (1:56 @1) + (19:05 @2) + (2:32 @3) 4.45 km (5:18 / km) +78m 4:52 / km
ahr:133 max:152

Short morning loop.

10 AM

Running 5:19 [2] 1.03 km (5:09 / km)

To Goodwin.

11 AM

Strength and Conditioning 45:00 [0]

New core session from Si. Some tough stuff.

12 PM

Running 5:43 [2] 1.02 km (5:38 / km) +42m 4:40 / km

Back from Goodwin.

Thursday Sep 22, 2016 #

Note
rhr:36 slept:8.0


7 AM

Strength and Conditioning 15:00 [0]


5 PM

Running 54:31 intensity: (4:09 @1) + (27:19 @2) + (15:35 @3) + (7:28 @4) 11.28 km (4:50 / km) +200m 4:26 / km
ahr:141 max:164

6, 5, 5 tempo

Wednesday Sep 21, 2016 #

Note
rhr:36 slept:8.5


12 PM

Strength and Conditioning 45:00 [0]

First proper session with Si.

5 PM

Running 35:03 intensity: (4:35 @1) + (22:51 @2) + (7:37 @3) 6.72 km (5:13 / km) +164m 4:39 / km
ahr:134 max:155

Standard 6.

Tuesday Sep 20, 2016 #

Note
rhr:35 slept:8.0


9 AM

Running 4:59 [2] 1.0 km (4:59 / km) +10m 4:45 / km

To Goodwin.

Strength and Conditioning 20:00 [0]

Some initial stuff with Si.

10 AM

Running 5:37 [2] 0.95 km (5:55 / km) +38m 4:57 / km

Back.

5 PM

Running warm up/down 17:57 intensity: (6:01 @1) + (11:56 @2) 3.55 km (5:03 / km) +51m 4:43 / km
ahr:126 max:144

WU

6 PM

Running 23:00 intensity: (8:51 @3) + (14:09 @4) 6.0 km (3:50 / km) +89m 3:34 / km
ahr:147 max:166

2,3,4 (75s)
(5min)
5,4,3,2

Unsurprisingly a bit tired.

Running 1:12 intensity: (38 @1) + (26 @2) + (8 @3) 0.41 km (2:53 / km)
ahr:119 max:151

4xstrides

7 PM

Running warm up/down 13:48 intensity: (22 @1) + (3:34 @2) + (9:52 @3) 2.46 km (5:36 / km) +97m 4:41 / km
ahr:146 max:156

WD

Monday Sep 19, 2016 #

Note
slept:8.0


6 AM

Running 29:26 intensity: (8:35 @1) + (16:05 @2) + (4:46 @3) 5.52 km (5:20 / km) +128m 4:47 / km
ahr:129 max:152

Den Bank Country Lane.

5 PM

Running 37:57 intensity: (8:24 @1) + (25:21 @2) + (4:12 @3) 7.6 km (5:00 / km) +148m 4:33 / km
ahr:129 max:154

Standard Monday.

6 PM

Strength and Conditioning 30:00 [0]

Back in the gym.

Running 5:54 intensity: (1:05 @1) + (3:59 @2) + (50 @3) 0.98 km (6:02 / km) +42m 4:59 / km
ahr:132 max:152

Goodwin - home.

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