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Training Log Archive: CharlWard

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running11 6:40:19 48.76(8:13) 78.48(5:06) 1640
  Strength and Conditioning3 2:15:00
  Total14 8:55:19 48.76 78.48 1640
  [1-5]11 6:40:19
averages - sleep:8.4 rhr:36

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Note
rhr:38 slept:9.0


12 PM

Running 1:09:21 intensity: (8:25 @1) + (37:53 @2) + (23:03 @3) 12.54 km (5:32 / km) +341m 4:52 / km
ahr:136 max:156

Out to the Fox House.
Need an easy week before the Nationals - tired.

Saturday Oct 1, 2016 #

Note
rhr:36 slept:8.5


10 AM

Running 30:27 intensity: (2:22 @1) + (14:25 @2) + (7:32 @3) + (6:08 @4) 6.69 km (4:33 / km) +190m 3:59 / km
ahr:142 max:165

WU, 6min tempo, 4x2min, 4x20s

Out to The Sportsman to join ShUOC give it a go.

Running 17:27 intensity: (1:02 @1) + (14:24 @2) + (2:01 @3) 2.89 km (6:02 / km) +56m 5:30 / km
ahr:136 max:156

WD/ShUOC giag.
A girls shoe broke so then I walked the other half with her. Got a bit cold.

1 PM

Running 11:07 intensity: (2:59 @1) + (8:08 @2) 2.13 km (5:13 / km) +16m 5:02 / km
ahr:125 max:142

Home from the bus stop.

Friday Sep 30, 2016 #

Note
rhr:36 slept:8.0


5 PM

Running 24:52 intensity: (4:48 @1) + (16:49 @2) + (3:15 @3) 4.89 km (5:05 / km) +80m 4:42 / km
ahr:131 max:155

To the shop and then to Goodwin.

6 PM

Strength and Conditioning 45:00 [0]


7 PM

Running 5:32 [3] 0.9 km (6:08 / km) +36m 5:08 / km

Back from Goodwin.

Thursday Sep 29, 2016 #

Note
rhr:35 slept:9.0


10 AM

Running 57:14 intensity: (2:52 @1) + (17:19 @2) + (17:33 @3) + (19:30 @4) 12.03 km (4:45 / km) +214m 4:22 / km
ahr:149 max:167

Bit of a struggle. 10,8,8 progression.

2.26k, 4:26m/k
1.84k, 4:20m/k
2.03k, 3:57m/k

Wednesday Sep 28, 2016 #

Note
rhr:34 slept:8.5


12 PM

Strength and Conditioning 45:00 [0]


5 PM

Running 58:42 intensity: (6:23 @1) + (33:25 @2) + (18:54 @3) 10.74 km (5:28 / km) +259m 4:53 / km
ahr:137 max:154

Easy Rivelin.

Tuesday Sep 27, 2016 #

Note
rhr:36 slept:8.0


Note

Bit tired again. Recurring Tuesday theme...

5 PM

Running warm up/down 21:16 intensity: (2:55 @1) + (17:19 @2) + (1:02 @3) 4.26 km (4:59 / km) +52m 4:42 / km
ahr:129 max:147

WU

Running 22:01 intensity: (38 @1) + (56 @2) + (2:44 @3) + (13:55 @4) + (3:48 @5) 5.79 km (3:48 / km) +55m 3:38 / km
ahr:161 max:169

4,5,4,5,4

7 PM

Running 1:04 intensity: (18 @1) + (32 @2) + (14 @3) 0.36 km (2:56 / km)
ahr:130 max:157

4xstrides

Running warm up/down 14:46 intensity: (26 @1) + (3:41 @2) + (10:39 @3) 2.46 km (6:00 / km) +98m 5:00 / km
ahr:145 max:156

WD

Monday Sep 26, 2016 #

Note
rhr:36 slept:8.0


6 AM

Running 24:18 intensity: (3:39 @1) + (18:57 @2) + (1:42 @3) 4.53 km (5:22 / km) +78m 4:56 / km
ahr:129 max:150

Short morning loop. Surprisingly spritely.

12 PM

Strength and Conditioning 45:00 [0]


6 PM

Running 42:12 intensity: (4:11 @1) + (28:42 @2) + (9:19 @3) 8.27 km (5:06 / km) +167m 4:38 / km
ahr:135 max:155

Standard Monday. Maybe a bit quick but the rain was grim.

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