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Training Log Archive: CharlWard

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Running9 6:42:40 51.16(7:52) 82.34(4:53) 1303
  Strength and Conditioning3 2:15:00
  Total11 8:57:40 51.16 82.34 1303
  [1-5]9 6:42:40
averages - sleep:7.9 rhr:36

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Sunday Dec 18, 2016 #

Note
rhr:36 slept:8.0


12 PM

Running 1:09:38 intensity: (9:13 @1) + (40:24 @2) + (19:58 @3) + (3 @4) 13.92 km (5:00 / km) +312m 4:30 / km
ahr:137 max:160

Up to the top of Porter and back.

Saturday Dec 17, 2016 #

Note
rhr:35 slept:8.5


11 AM

Running 1:03:01 intensity: (9:25 @1) + (22:35 @2) + (15:46 @3) + (15:15 @4) 14.44 km (4:22 / km) +164m 4:08 / km
ahr:141 max:167

Great session at Hillsborough park.

WU
T10 (4mins)
4x30s downhill (jog back, 3mins)
3 x 4mins,30s,30s,30s (30s, 3mins)
WD

Friday Dec 16, 2016 #

Note
rhr:37 slept:7.5 (rest day)

HR up a bit - late ish night for me.
Same as last week, shopping and gym today.

6 PM

Running 11:08 [2] 2.01 km (5:33 / km) +43m 5:00 / km

Goodwin and back. Feeling very spritely.

Strength and Conditioning 45:00 [0]


Thursday Dec 15, 2016 #

Note
rhr:35 slept:8.5


10 AM

Running 1:01:33 intensity: (1:42 @1) + (27:28 @2) + (23:28 @3) + (8:43 @4) + (12 @5) 13.66 km (4:30 / km) +202m 4:12 / km
ahr:146 max:168

10,12,12 progression.

Found it hard to pick up between first and second, but strong on the last 12.

10 @ 4:13m/k
12 @ 4:06m/k
12 @ 3:47m/k


Wednesday Dec 14, 2016 #

Note
rhr:35 slept:8.0


12 PM

Running 12:13 [2] 2.39 km (5:07 / km) +62m 4:32 / km

To and from Goodwin.

1 PM

Strength and Conditioning 45:00 [0]


5 PM

Running 50:21 intensity: (5:40 @1) + (35:22 @2) + (9:19 @3) 9.64 km (5:13 / km) +209m 4:43 / km
ahr:134 max:159

Testing out a new route, pretty enjoyable. Epic climb up from Bingham to High Storrs School.

Tuesday Dec 13, 2016 #

Note
rhr:36 slept:8.0


5 PM

Running warm up/down 26:54 intensity: (8:06 @1) + (18:47 @2) + (1 @3) 5.33 km (5:03 / km) +38m 4:52 / km
ahr:124 max:145

WU

Running 30:01 intensity: (4:54 @1) + (5:59 @2) + (8:04 @3) + (10:59 @4) + (5 @5) 5.66 km (5:18 / km)
ahr:146 max:168

13 x 400 (1min)

Plan was 15, but had a great session running with Ellen, Zanthe and Jacky and was a bit tired at 10 reps.
In hindsight should have pushed through 2 more by myself.

Running 1:09 intensity: (52 @1) + (17 @2) 0.39 km (2:58 / km)
ahr:111 max:142

4 x 100.
Feeling better again this week.

Running warm up/down 16:04 intensity: (49 @1) + (11:10 @2) + (4:05 @3) 3.16 km (5:05 / km) +40m 4:47 / km
ahr:138 max:151

WD

Monday Dec 12, 2016 #

Note
rhr:37 slept:7.0

Need more sleep!

12 PM

Running 12:07 [2] 2.34 km (5:11 / km) +61m 4:35 / km

To and from Goodwin.

1 PM

Strength and Conditioning 45:00 [0]

Excitement levels through the roof after jumping the 30'' box.

5 PM

Running 48:31 intensity: (9:24 @1) + (28:17 @2) + (10:50 @3) 9.4 km (5:10 / km) +172m 4:44 / km
ahr:131 max:157

Good run with Aislinn!

Annoyingly stopped my watch and forgot to start it again so guess of time and will calculate distance properly later.

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