Training Log Archive: CharlWardIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Note
rhr:34 slept:9.0 (injured)
1 PM
Running 7:35 1.4 km (5:25 / km)
ahr:117 max:134
3x2:30 treadmill. Good :)
Cross Trainer 1:00:01
ahr:140 max:168
WU
10min @ 3:40 (3min)
5x 4min/1min
5x 30/30
WD
10min @ 3:40 (3min)
5x 4min/1min
5x 30/30
WD
3 PM
Strength and Conditioning 50:00 [0]
WU exercises (named them):
1) 3x8 4kg bent over shoulder press
2) 3x5 front band raise
3) 3x5 side band raise
3x8 assisted pull-ups
3x6 dips
3x10 R arm band rotation
3x10 L arm band rotation
3x10 press ups
3x10 7kg overhead slam
3x10 22.5kg grappler rotations
3x20 15kg alternating R-L grappler push-up
3x12 back crunch
3x10 12kg chest-press
3x12 10kg single arm row R
3x12 10kg single arm row L
3x10 15kg military press
3x10 12kg dumbbell pullover
Then thought I have to do my core...
2x1min plank
1x40 6kg Russian twists
Completely zonked and couldn't lift my body up. Tom is a mind reader and turned up as I was leaving with a smoothie. Apparently he knew I would 'do something stupid'... Hero.
1) 3x8 4kg bent over shoulder press
2) 3x5 front band raise
3) 3x5 side band raise
3x8 assisted pull-ups
3x6 dips
3x10 R arm band rotation
3x10 L arm band rotation
3x10 press ups
3x10 7kg overhead slam
3x10 22.5kg grappler rotations
3x20 15kg alternating R-L grappler push-up
3x12 back crunch
3x10 12kg chest-press
3x12 10kg single arm row R
3x12 10kg single arm row L
3x10 15kg military press
3x10 12kg dumbbell pullover
Then thought I have to do my core...
2x1min plank
1x40 6kg Russian twists
Completely zonked and couldn't lift my body up. Tom is a mind reader and turned up as I was leaving with a smoothie. Apparently he knew I would 'do something stupid'... Hero.
Saturday Jan 28, 2017 #
9 AM
Cross Trainer 1:00:02
ahr:136 max:148
Trying to keep the legs turning over. Av pace @ 3:50.
10 AM
Strength and Conditioning 20:00 [0]
3x1min plank
3x40 6kg russian twists
3x30s R side plank
6x12 leg raises
3x30s L side plank
3x25 suspension trainer knee tucks
3x40 6kg russian twists
3x30s R side plank
6x12 leg raises
3x30s L side plank
3x25 suspension trainer knee tucks
Friday Jan 27, 2017 #
1 PM
Running 4:31 0.84 km (5:22 / km)
ahr:108 max:122
Feeling ok after I felt so negative yesterday so tried 3x90. It was fine but no improvements on any other test runs.
Probably won't run tomorrow as spending the day walking around York.
Probably won't run tomorrow as spending the day walking around York.
Cross Trainer 1:20:01
ahr:141 max:169
Xtrainer session.
WU
10min @ 3:30 (3min)
5 (2:30) 4 (2) 3 (1:30) 2 (1) 1 (2)
1 (1:30) 2 (1:30) 3 (2) 4 (2:30) 5
WD
Messed the rest up after the second 2min. This was quite hard but I was feeling good so pleased to get a solid session in. All pyramid efforts between 2:40 and 3:05.
WU
10min @ 3:30 (3min)
5 (2:30) 4 (2) 3 (1:30) 2 (1) 1 (2)
1 (1:30) 2 (1:30) 3 (2) 4 (2:30) 5
WD
Messed the rest up after the second 2min. This was quite hard but I was feeling good so pleased to get a solid session in. All pyramid efforts between 2:40 and 3:05.
3 PM
Strength and Conditioning 40:00 [0]
Almost didn't do this as the xtrainer session was hard, but did some.
3x 1min plank
3x 50 Russian twists
3x 30s R side plank
6x 12 leg raises
3x 30s L side plank
3x 20 suspension trainer knee tucks
3x 20 suspension trainer side knee tucks
3x10 assisted pull-ups
3x5 dips
3x10 10kg alternate chest press
3x10 10kg single arm row R
3x10 10kg single arm row L
4x10 15kg military press
4x10 15kg bent over row
3x 1min plank
3x 50 Russian twists
3x 30s R side plank
6x 12 leg raises
3x 30s L side plank
3x 20 suspension trainer knee tucks
3x 20 suspension trainer side knee tucks
3x10 assisted pull-ups
3x5 dips
3x10 10kg alternate chest press
3x10 10kg single arm row R
3x10 10kg single arm row L
4x10 15kg military press
4x10 15kg bent over row
Thursday Jan 26, 2017 #
Note
rhr:34 slept:8.5 (injured)
4 PM
Strength and Conditioning 1:05:00 [0]
Arms/core.
WU exercises (shoulder activation, 3 things with no name...)
3x6 assisted pull-ups
3x5 dips
3x10 22.5kg grappler rotations
3x10 20kg grappler push-up R arm
3x10 20kg grappler push-up L arm
3x12 back extensions (ball)
4x12 12kg chest-press
4x12 10kg single arm row R
4x12 10kg single arm row L
4x10 15kg military press
4x10 12kg dumbbell pullover
3x1min plank
3x50 5kg Russian twists
3x30s R side plank
6x12 leg raises
3x30s L side plank
3x20 suspension trainer knee tucks
3x20 suspension trainer side knee tucks
3x5 suspension trainer pull-ups
WU exercises (shoulder activation, 3 things with no name...)
3x6 assisted pull-ups
3x5 dips
3x10 22.5kg grappler rotations
3x10 20kg grappler push-up R arm
3x10 20kg grappler push-up L arm
3x12 back extensions (ball)
4x12 12kg chest-press
4x12 10kg single arm row R
4x12 10kg single arm row L
4x10 15kg military press
4x10 12kg dumbbell pullover
3x1min plank
3x50 5kg Russian twists
3x30s R side plank
6x12 leg raises
3x30s L side plank
3x20 suspension trainer knee tucks
3x20 suspension trainer side knee tucks
3x5 suspension trainer pull-ups
5 PM
Running 6:32 1.23 km (5:20 / km)
ahr:124 max:136
3,2,1:30 on the treadmill (too cold outside).
Not feeling great today. Also didn't cross train afterwards to give Achilles an extra rest. Just not in the mood for it after the treadmill fail.
Not feeling great today. Also didn't cross train afterwards to give Achilles an extra rest. Just not in the mood for it after the treadmill fail.
Wednesday Jan 25, 2017 #
Note
rhr:36 slept:7.5 (injured)
Note
Slight flare up from lunchtime running, hoping it's just a little reaction from 3 x 2:30.
12 PM
Running 7:37 1.69 km (4:30 / km) +6m 4:25 / km
ahr:128 max:140
3 x 2:30.
Feeling ok but tightened up on the third.
Feeling ok but tightened up on the third.
Cross Trainer 30:01
ahr:115 max:126
Easy. Really cba today.
Tuesday Jan 24, 2017 #
12 PM
Running 6:04 [3] 1.22 km (4:58 / km) +15m 4:41 / km
Lunch tester.
3x2min, good again.
3x2min, good again.
1 PM
Strength and Conditioning 45:00 [0]
Thought I would write what I actually did, as one day it might be interesting...
WU exercises (shoulder activation, 3 things with no name...)
3x6 assisted pull-ups
3x5 dips
3x10 20kg grappler rotations
3x10 20kg grappler push-up R arm
3x10 20kg grappler push-up L arm
3x12 back crunch
3x12 back extensions (ball)
3x10 8kg ball-wall throws
3x10 10kg alternate chest-press
3x10 15kg bent over row
3x10 15kg military press
3x10 10kg over-head dumbell lift
I think that's everything.
WU exercises (shoulder activation, 3 things with no name...)
3x6 assisted pull-ups
3x5 dips
3x10 20kg grappler rotations
3x10 20kg grappler push-up R arm
3x10 20kg grappler push-up L arm
3x12 back crunch
3x12 back extensions (ball)
3x10 8kg ball-wall throws
3x10 10kg alternate chest-press
3x10 15kg bent over row
3x10 15kg military press
3x10 10kg over-head dumbell lift
I think that's everything.
5 PM
Cross Trainer 1:00:01
ahr:130 max:164
WU
10 tempo (2mins)
2x4x2mins (1min, 2mins)
4x30s (30s)
WD
10 tempo (2mins)
2x4x2mins (1min, 2mins)
4x30s (30s)
WD
6 PM
Strength and Conditioning 20:00 [0]
Standard core.
Monday Jan 23, 2017 #
Note
rhr:33 slept:8.0 (injured)
No running today (going for 3 days on, 1 day off), but will be going to the gym.
5 PM
Cross Trainer 45:02
ahr:117 max:127
Easy, feeling a bit tired.
6 PM
Strength and Conditioning 30:00 [0]