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Training Log Archive: CharlWard

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running9 5:21:30 39.18(8:12) 63.06(5:06) 1068
  Strength and Conditioning4 2:30:00
  Total13 7:51:30 39.18 63.06 1068
  [1-5]9 5:21:30
averages - sleep:8.4 rhr:36

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Note
rhr:35 slept:8.0


6 PM

Running 1:06:47 intensity: (13:27 @1) + (40:01 @2) + (13:19 @3) 12.52 km (5:20 / km) +221m 4:54 / km
ahr:131 max:152

Nice and easy longish run.

Saturday Oct 8, 2016 #

Note
rhr:36 slept:8.5


1 PM

Running warm up/down 16:59 intensity: (57 @1) + (15:25 @2) + (37 @3) 3.38 km (5:01 / km) +51m 4:40 / km
ahr:133 max:147

WU

Running 15:45 intensity: (6 @1) + (13 @2) + (1:25 @3) + (7:21 @4) + (6:40 @5) 4.31 km (3:39 / km) +57m 3:26 / km
ahr:165 max:173

Started too slowly today and couldn't fight through.

20-30s quicker and I would have been happier.

Running warm up/down 18:08 intensity: (2:13 @1) + (13:32 @2) + (2:23 @3) 3.4 km (5:20 / km) +41m 5:02 / km
ahr:135 max:150

WD

Friday Oct 7, 2016 #

Note
rhr:36 slept:8.5


5 PM

Running 27:32 intensity: (2:48 @1) + (22:17 @2) + (2:27 @3) 5.36 km (5:08 / km) +95m 4:43 / km
ahr:133 max:153

Inc. 4x20s

Thursday Oct 6, 2016 #

Note
rhr:38 slept:8.5


8 AM

Running 41:11 intensity: (5:13 @1) + (30:15 @2) + (5:43 @3) 7.44 km (5:32 / km) +181m 4:56 / km
ahr:134 max:153

Rivelin cafe loop - trying to keep HR below 150.

12 PM

Strength and Conditioning 45:00 [0]


Wednesday Oct 5, 2016 #

Note
rhr:38 slept:8.0


6 AM

Running 24:14 intensity: (3:17 @1) + (19:45 @2) + (1:12 @3) 4.38 km (5:32 / km) +72m 5:07 / km
ahr:130 max:148

Short morning loop. Tried to keep this very steady.

5 PM

Running 14:16 [2] 2.78 km (5:08 / km) +51m 4:42 / km

Pre-gym.

6 PM

Strength and Conditioning 45:00 [0]


7 PM

Running 5:49 [2] 0.99 km (5:53 / km) +39m 4:54 / km

Goodwin - Home.

Tuesday Oct 4, 2016 #

Note
rhr:36 slept:8.5


7 AM

Strength and Conditioning 15:00 [0]


5 PM

Running warm up/down 19:39 intensity: (6:31 @1) + (12:25 @2) + (43 @3) 3.7 km (5:18 / km) +55m 4:56 / km
ahr:126 max:146

WU

Running 29:02 intensity: (14 @1) + (2:04 @2) + (9:49 @3) + (16:50 @4) + (5 @5) 6.94 km (4:11 / km) +50m 4:02 / km
ahr:158 max:170

10 x 2min (1min)
Tired on reps 8, 9 and 10.

Running 1:23 intensity: (21 @1) + (31 @2) + (31 @3) 0.45 km (3:05 / km) +4m 2:58 / km
ahr:134 max:158

4xstrides

Running warm up/down 16:49 intensity: (55 @1) + (10:20 @2) + (5:34 @3) 2.96 km (5:41 / km) +78m 5:01 / km
ahr:137 max:154

WD

Monday Oct 3, 2016 #

Note
rhr:36 slept:8.5


12 PM

Strength and Conditioning 45:00 [0]

Not feeling so great.

5 PM

Running 23:56 intensity: (3:37 @1) + (18:24 @2) + (1:55 @3) 4.45 km (5:23 / km) +72m 4:59 / km
ahr:129 max:150

Easy with Jonny.

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