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Training Log Archive: CharlWard

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Cross Trainer7 5:55:18
  Strength and Conditioning7 3:45:00
  Running6 23:09 2.7 4.35 21
  Total15 10:03:27 2.7 4.35 21
  [1-5]12 6:38:27
averages - sleep:8.1 rhr:37

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Note
rhr:36 slept:8.0


11 AM

Cross Trainer 1:00:01 intensity: (10:07 @1) + (49:45 @2) + (9 @3)
ahr:128 max:145

Cross trainer with The Undateables.
Strong sub4 pace throughout.

12 PM

Strength and Conditioning 45:00 [0]

Core and arms.

1 PM

Running 4:37 intensity: (1:08 @1) + (3:29 @2) 0.97 km (4:47 / km) +2m 4:44 / km
ahr:127 max:144

3x90, good.

Saturday Jan 21, 2017 #

Note
rhr:36 slept:8.0 (injured)


11 AM

Cross Trainer 1:00:02 intensity: (15:33 @1) + (33:05 @2) + (10:28 @3) + (56 @4)
ahr:129 max:164

WU
10 x 2min/1min
5 x 1min/1min
WD

Strength and Conditioning 20:00 [0]

Core.

12 PM

Running 3:04 intensity: (1:17 @1) + (1:47 @2) 0.59 km (5:10 / km) +5m 4:57 / km
ahr:116 max:140

3x1min

Friday Jan 20, 2017 #

Note
rhr:34 slept:8.0 (injured)


9 AM

Cross Trainer 30:01 intensity: (10:58 @1) + (19:03 @2)
ahr:120 max:128

Easy pre breakfast

Strength and Conditioning 20:00 [0]


10 AM

Running 2:18 [1] 0.45 km (5:04 / km) +1m 5:00 / km

3x45s test. Ok but discomfort started at the end of the 3rd.

4 PM

Cross Trainer 45:01 intensity: (18:00 @1) + (27:01 @2)
ahr:120 max:127

Old school tunes.

Strength and Conditioning 30:00 [0]

Arms pretty beat from yesterday but got some done.

Thursday Jan 19, 2017 #

Note
(injured)

Achilles worse today.

1 PM

Strength and Conditioning 45:00 [0]

Arms and back.

2 PM

Cross Trainer 1:00:07 intensity: (57:51 @1) + (2:16 @2)
ahr:114 max:122

40min - 5 break - 20min.
All easy listening to some of my favourite songs of all time.

Strength and Conditioning 20:00 intensity: (19:35 @1) + (24 @2) + (1 @3)
ahr:81 max:134

Put my watch on for my core bit, just interested to see what HR did.

3x 1min plank & 50 Russian twists.
3x 30s R plank, 12 leg raises, 30s L plank, 12 leg raises.
3x 20 suspension trainer knee tucks.

Wednesday Jan 18, 2017 #

Note
rhr:40 slept:8.5 (injured)

Tired and achy.

12 PM

Running 6:36 intensity: (1:21 @1) + (5:15 @2) 1.39 km (4:46 / km) +7m 4:39 / km
ahr:125 max:141

Failed 3x3min tester.

Cross Trainer 30:02 [1]
ahr:108 max:119

Really annoyed and lacked any motivation to do anything.

Tuesday Jan 17, 2017 #

12 PM

Running 4:34 [3] 0.95 km (4:48 / km) +5m 4:41 / km

3x90s test.

Ok, no change from yesterday.

1 PM

Strength and Conditioning 45:00 [0]

A bit wobbly on leaving.

5 PM

Cross Trainer 1:10:04 intensity: (6:50 @1) + (28:34 @2) + (16:52 @3) + (17:08 @4) + (40 @5)
ahr:142 max:169

Really maxed myself in this session, it was very hard.

WU
10 tempo @ 3:35
5 easy
6 x 3min @ 3:00, 30s @ 2:35 (30s, 1min)
WD

Monday Jan 16, 2017 #

Note
(injured) (rest day)

Barely slept, no idea why.

Running 2:00 [1]

3 x 40s at Kim's.

Not pain-free but no worse than heel raises. Plan is to start with little jogging intervals like this over the next few days.

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