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Training Log Archive: CharlWard

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running9 6:13:58 49.02(7:38) 78.89(4:44) 830
  Strength and Conditioning2 1:30:00
  Spinning1 25:01
  Total12 8:08:59 49.02 78.89 830
  [1-5]10 6:38:59
averages - sleep:8.1 rhr:36

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

Running 1:07:32 intensity: (1:54 @1) + (50:59 @2) + (14:39 @3) 14.27 km (4:44 / km) +43m 4:40 / km
ahr:139 max:153

Long pre-breakfast.

Saturday Oct 15, 2016 #

1 PM

Running warm up/down 19:16 intensity: (5:47 @1) + (13:29 @2) 3.62 km (5:19 / km) +48m 4:59 / km
ahr:123 max:142

WU

Running 24:15 intensity: (1:03 @1) + (1:02 @2) + (9:35 @3) + (12:17 @4) + (18 @5) 6.79 km (3:34 / km) +49m 3:27 / km
ahr:157 max:168

If Carlsberg did sessions...

T10
4 x 60,30,30 (30s, 4mins)
T6

Running 13:45 intensity: (45 @1) + (10:03 @2) + (2:57 @3) 2.65 km (5:12 / km) +33m 4:53 / km
ahr:138 max:153

WD

Friday Oct 14, 2016 #

Note
rhr:36 slept:8.0 (rest day)

A bit achy.

4 PM

Spinning 25:01 intensity: (21:40 @1) + (3:21 @2)
ahr:111 max:123

Letting the legs recover.

Thursday Oct 13, 2016 #

Note
rhr:35 slept:8.0


Note

Went bouldering for a few hours too.

10 AM

Running warm up/down 15:40 intensity: (7:05 @1) + (8:35 @2) 3.11 km (5:03 / km) +41m 4:44 / km
ahr:123 max:141

WU

Running 30:03 intensity: (12 @1) + (2:33 @2) + (16:04 @3) + (11:14 @4) 7.16 km (4:12 / km) +94m 3:56 / km
ahr:154 max:165

10, 10, 10 tempo.

Running warm up/down 12:36 intensity: (26 @1) + (5:00 @2) + (7:10 @3) 2.61 km (4:50 / km) +36m 4:31 / km
ahr:143 max:154

WD

Wednesday Oct 12, 2016 #

Note
rhr:36 slept:8.0


7 AM

Running 31:25 intensity: (5:13 @1) + (22:32 @2) + (3:40 @3) 6.12 km (5:08 / km) +126m 4:39 / km
ahr:131 max:153

Easy road loop.

5 PM

Running 33:22 intensity: (7:21 @1) + (21:20 @2) + (4:41 @3) 6.44 km (5:11 / km) +126m 4:43 / km
ahr:129 max:151

Den bank country lane.

6 PM

Strength and Conditioning 45:00 [0]

Might regret all the squats tomorrow.

7 PM

Running 5:49 intensity: (1:10 @1) + (3:49 @2) + (50 @3) 0.94 km (6:13 / km) +38m 5:11 / km
ahr:131 max:149

Goodwin-home.

Tuesday Oct 11, 2016 #

Note
rhr:35 slept:8.5


5 PM

Running warm up/down 26:38 intensity: (7:45 @1) + (18:37 @2) + (16 @3) 5.22 km (5:06 / km) +39m 4:55 / km
ahr:123 max:145

WU

Running 20:54 intensity: (53 @1) + (1:18 @2) + (8:07 @3) + (10:36 @4) 5.59 km (3:44 / km) +2m 3:44 / km
ahr:156 max:166

Happy with pace but not feeling good on third rep - unwanted pause.

1600, 1200, 1600, 1200 (90)

Running 1:12 intensity: (31 @1) + (29 @2) + (12 @3) 0.4 km (3:00 / km)
ahr:123 max:158

4x100

Running warm up/down 19:10 intensity: (26 @1) + (17:37 @2) + (1:07 @3) 3.87 km (4:57 / km) +26m 4:48 / km
ahr:136 max:148

WD

Monday Oct 10, 2016 #

Note
rhr:36 slept:8.0


6 AM

Running 26:36 intensity: (3:31 @1) + (20:30 @2) + (2:35 @3) 5.03 km (5:17 / km) +92m 4:51 / km
ahr:132 max:150

Cool out.

12 PM

Strength and Conditioning 45:00 [0]


5 PM

Running 25:45 intensity: (5:38 @1) + (20:07 @2) 5.07 km (5:05 / km) +38m 4:54 / km
ahr:126 max:141

Easy to aldi.

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