Training Log Archive: CharlWardIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
Note
(rest day)
Had planned a little run but don't think Achilles is ready. Visiting family so taking a rest day.
Saturday Mar 18, 2017 #
Note
rhr:34 slept:10.5
All the sleep.
11 AM
Cross Trainer 1:20:02
ahr:139 max:165
WU
UBC Campus 5k course, 19:30
(2:30)
1, 3, 5, 3, 1, 3, 5 (1)
(2:30)
5 x 30/30
WD
UBC Campus 5k course, 19:30
(2:30)
1, 3, 5, 3, 1, 3, 5 (1)
(2:30)
5 x 30/30
WD
Strength and Conditioning 30:32
ahr:90 max:129
Core.
3 x 60s plank
3 x 50 5kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 20 plank to press-up
3 x 20 twisted sit-ups
3 x 60s plank
3 x 50 5kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 20 plank to press-up
3 x 20 twisted sit-ups
Friday Mar 17, 2017 #
Note
rhr:38 slept:8.5
Feel like I've gone backwards.
1 PM
Strength and Conditioning 45:00 [1]
4 band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips
3 x 10 22.5kg grappler rotations
3 x 8 single leg squat L
3 x 8 22.5kg single arm grappler push up (L&R)
3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)
3 x 10 10kg alternating fitball chest press
3 x 10 10g single arm row (L&R)
Achilles was too painful for any squats.
3 x 6 pull-ups
3 x 6 dips
3 x 10 22.5kg grappler rotations
3 x 8 single leg squat L
3 x 8 22.5kg single arm grappler push up (L&R)
3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)
3 x 10 10kg alternating fitball chest press
3 x 10 10g single arm row (L&R)
Achilles was too painful for any squats.
Thursday Mar 16, 2017 #
Note
rhr:36 slept:7.5
Keep waking up early. Annoying.
5 PM
Running 35:04 7.67 km (4:34 / km) +62m 4:24 / km
ahr:141 max:168
WU
3 x 4min (1:30)
WD
Planned 4 but Achilles started to tighten so ended on 3. Decided that sprint training on Saturday is more important.
Legs are very tired and don't think I ate enough today, not feeling good.
3 x 4min (1:30)
WD
Planned 4 but Achilles started to tighten so ended on 3. Decided that sprint training on Saturday is more important.
Legs are very tired and don't think I ate enough today, not feeling good.
6 PM
Cross Trainer 30:02
ahr:133 max:146
WU
WOC sprint qual 2014
WD
Couldn't give any effort legs wise but it was good to look at a map whilst pretty fatigued.
WOC sprint qual 2014
WD
Couldn't give any effort legs wise but it was good to look at a map whilst pretty fatigued.
Wednesday Mar 15, 2017 #
Note
Pre-breakfast gym.
Really tired and legs aching from yesterday. Couldn't manage core as well, got 6 minutes in and died!
Really tired and legs aching from yesterday. Couldn't manage core as well, got 6 minutes in and died!
7 AM
Running 4:40 0.98 km (4:45 / km) +11m 4:30 / km
ahr:128 max:144
To Goodwin.
Cross Trainer 45:02
ahr:133 max:147
Supposed to be easy 45, but legs were so tired and HR was pretty high for the effort level.
6 PM
Strength and Conditioning 30:00 [1]
Core.
3 x 70s plank
3 x 50 5kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 20 plank to press-up
3 x 20 twisted sit-ups
3 x 70s plank
3 x 50 5kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 20 plank to press-up
3 x 20 twisted sit-ups
Tuesday Mar 14, 2017 #
1 PM
Strength and Conditioning 45:00 [0]
4 band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips
3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)
3 x 10 something squat I can't remember the name...
2 x 10 30kg squat
2 x 10 37.5kg deadlift
3 x 12 10kg alternating fitball chest press
3 x 12 16kg bent over row
3 x 6 pull-ups
3 x 6 dips
3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)
3 x 10 something squat I can't remember the name...
2 x 10 30kg squat
2 x 10 37.5kg deadlift
3 x 12 10kg alternating fitball chest press
3 x 12 16kg bent over row
5 PM
Cross Trainer 1:05:01
ahr:138 max:161
Legs burning but HR not very high...
WU
WOC Sprint Final 2014 (16:30)
(2:30)
3 x 3min,30s,30s (30s, 2min)
WD
WU
WOC Sprint Final 2014 (16:30)
(2:30)
3 x 3min,30s,30s (30s, 2min)
WD
6 PM
Strength and Conditioning 20:02
ahr:89 max:122
Core. Tired.
3 x 60s plank
3 x 40 6kg russian twists
3 x 30s R side plank
3 x 30s L side plank
6 x 12 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 60s plank
3 x 40 6kg russian twists
3 x 30s R side plank
3 x 30s L side plank
6 x 12 leg raises
3 x 10 press-ups
3 x 20 crunches
Monday Mar 13, 2017 #
Note
3days cross-training, run session Thursday, sprint Saturday.
5 PM
Cross Trainer 45:01
ahr:137 max:160
WOC Sprint Final 2013.
http://news.worldofo.com/wp-content/uploads/2013/0...
It took me 14 minutes to get around the course, trying to replicate when I would be looking at the map and when I would be just running hard.
Had planned an easy cross-training day, but unsurprisingly after my lazy week my legs were feeling fresh, so this ended up being a bit of a session.
Great to do this with a map.
http://news.worldofo.com/wp-content/uploads/2013/0...
It took me 14 minutes to get around the course, trying to replicate when I would be looking at the map and when I would be just running hard.
Had planned an easy cross-training day, but unsurprisingly after my lazy week my legs were feeling fresh, so this ended up being a bit of a session.
Great to do this with a map.
6 PM
Strength and Conditioning 30:17
ahr:91 max:129
Core.
3 x 70s plank
3 x 50 6kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 15 plank to press-up
3 x 15 sit-ups
3 x 70s plank
3 x 50 6kg russian twists
3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises
3 x 10 press-ups
3 x 20 crunches
3 x 15 plank to press-up
3 x 15 sit-ups