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Training Log Archive: CharlWard

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Running10 6:16:47 47.88(7:52) 77.06(4:53) 1258
  Strength and Conditioning3 2:15:00
  Total13 8:31:47 47.88 77.06 1258
  [1-5]10 6:16:47
averages - sleep:8.2 rhr:33

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

Note
rhr:34 slept:8.5


Note

Struggling to fight hard for the places. Need to believe a bit more and push harder.

11 AM

Running 15:55 intensity: (1:55 @1) + (8:54 @2) + (5:06 @3) 3.12 km (5:06 / km) +64m 4:38 / km
ahr:135 max:156

WU

Running 24:18 intensity: (11 @1) + (12 @2) + (2:34 @3) + (16:15 @4) + (5:06 @5) 6.01 km (4:03 / km) +144m 3:37 / km
ahr:164 max:171

SYXC champs.

Set off steady to avoid burning out, but really missed the chance to work hard with others and fight. Started to pull back distance on those in front, but needed another lap to do that. Could have gone for another lap which is good (considering nationals are 8km...) but still a bit disappointed in myself.

Running 14:15 intensity: (13 @1) + (8:50 @2) + (5:12 @3) 2.64 km (5:23 / km) +60m 4:50 / km
ahr:140 max:154

WD

Saturday Dec 10, 2016 #

Note
rhr:33 slept:7.5


12 PM

Running 43:02 intensity: (6:33 @1) + (32:21 @2) + (3:56 @3) + (12 @4) 8.45 km (5:06 / km) +87m 4:51 / km
ahr:130 max:161

Rivelin to Aldi.

Tomorrow is going to be hard after this weeks training; but I suppose it's not meant to be easy...

Friday Dec 9, 2016 #

Note
rhr:35 slept:9.0


Note
(rest day)

Rest/4hour trip walking around Hillsborough Christmas shopping...

4 PM

Running 12:42 [2] 2.24 km (5:40 / km) +68m 4:55 / km

To gym. Forgot my card so had to go home again.

5 PM

Strength and Conditioning 45:00 [0]


6 PM

Running 5:42 [2] 0.93 km (6:08 / km) +35m 5:09 / km

Back home.

Thursday Dec 8, 2016 #

Note
rhr:33 slept:8.5


12 PM

Running 55:36 intensity: (5:10 @1) + (28:48 @2) + (21:21 @3) + (17 @4) 12.15 km (4:34 / km) +161m 4:17 / km
ahr:138 max:160

WU to Kim's.
10,10,10 tempo.
WD.

Same as a session before China, similar distances run in the time. Legs still dead from track - calfs feel like bricks.

Wednesday Dec 7, 2016 #

Note
rhr:32 slept:8.0


12 PM

Running 7:29 [2] 1.44 km (5:12 / km) +32m 4:40 / km

To and from Goodwin.

1 PM

Strength and Conditioning 45:00 [0]


5 PM

Running 1:16:53 intensity: (15:41 @1) + (46:35 @2) + (14:37 @3) 14.58 km (5:16 / km) +302m 4:47 / km
ahr:131 max:152

Long run swapped to today because of syxc on Sunday.

Tuesday Dec 6, 2016 #

Note
rhr:33 slept:8.0


5 PM

Running warm up/down 26:36 intensity: (9:07 @1) + (17:17 @2) + (12 @3) 5.29 km (5:02 / km) +29m 4:54 / km
ahr:124 max:146

WU

Running 22:01 intensity: (54 @1) + (56 @2) + (4:03 @3) + (13:21 @4) + (2:47 @5) 6.0 km (3:40 / km)
ahr:159 max:169

5x1200

Bang on target pace. Happy.

Running 1:10 intensity: (44 @1) + (22 @2) + (4 @3) 0.41 km (2:52 / km)
ahr:118 max:153

4x100.
Much better this week.

Running warm up/down 16:35 intensity: (27 @1) + (11:56 @2) + (4:12 @3) 3.24 km (5:07 / km) +41m 4:49 / km
ahr:139 max:154

WD

Monday Dec 5, 2016 #

Note
rhr:32 slept:8.0


12 PM

Running 12:13 [2] 2.54 km (4:49 / km) +60m 4:18 / km

To and from Goodwin.

1 PM

Strength and Conditioning 45:00 [0]


5 PM

Running 42:20 intensity: (8:46 @1) + (29:50 @2) + (3:44 @3) 8.01 km (5:17 / km) +174m 4:46 / km
ahr:130 max:151

Standard Monday.
Felt good - managed to run easy for once!

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