Training Log Archive: CharlWardIn the 7 days ending Apr 23, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 23, 2017 #
Note
rhr:32 slept:8.0
8 AM
Running 38:50 7.93 km (4:54 / km) +165m 4:26 / km
ahr:136 max:155
Pre-breakfast rivelin cafe loop. Beautiful day.
Saturday Apr 22, 2017 #
Note
rhr:31 slept:7.0
It's too light - need new curtains.
12 PM
Orienteering 46:39 10.87 km (4:18 / km) +27m 4:14 / km
ahr:148 max:163
Handy reminder why not to do urban orienteering.
Shambolic map reading and feet badly blistered from socks? Seriously uncomfortable.
Shambolic map reading and feet badly blistered from socks? Seriously uncomfortable.
Friday Apr 21, 2017 #
Note
rhr:31 slept:8.5
1 PM
Strength and Conditioning 45:00 [1]
4 x band exercises (2x10 each)
3 x 8 pull-ups
3 x 8 dips
3 x 12 25kg grappler rotation
3 x 10 single leg squat L&R
3 x 10 22.5kg single arm grappler push-up
3 x 10 deadlift @ 47.5, 52.5, 52.5
3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw
3 x 10 8kg ball-wall overhead throw
3 x 10 8kg overhead twisted ball slam L&R
3 x 12 10kg alternating chest press
3 x 10 15kg bent over row
3 x 10 15kg military press
3 x 12 10kg dumbbell pullover
3 x 8 pull-ups
3 x 8 dips
3 x 12 25kg grappler rotation
3 x 10 single leg squat L&R
3 x 10 22.5kg single arm grappler push-up
3 x 10 deadlift @ 47.5, 52.5, 52.5
3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw
3 x 10 8kg ball-wall overhead throw
3 x 10 8kg overhead twisted ball slam L&R
3 x 12 10kg alternating chest press
3 x 10 15kg bent over row
3 x 10 15kg military press
3 x 12 10kg dumbbell pullover
2 PM
Cross Trainer 45:01
ahr:111 max:123
V easy.
Thursday Apr 20, 2017 #
Note
rhr:32 slept:7.5
1 PM
Strength and Conditioning 30:00 [1]
Core, same as Tuesday.
5 PM
Running 52:17 10.61 km (4:56 / km) +229m 4:27 / km
ahr:136 max:159
LONGEST RUN
Steady Rivelin avoiding climb up Coppice Track and subsequent decent.
Buzzing.
Steady Rivelin avoiding climb up Coppice Track and subsequent decent.
Buzzing.
C • :) 2
Wednesday Apr 19, 2017 #
Note
rhr:30 slept:8.0
1 PM
Strength and Conditioning 45:00 [1]
4 x band exercises (2x10 each)
3 x 8 pull-ups
3 x 8 dips
3 x 12 25kg grappler rotation
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push-up
3 x 10 squat @ 30, 40, 40
3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw L&R
3 x 10 8kg overhead twisted ball slam L&R
3 x 10 deadlift @ 37.5, 47.5, 47.5
3 x 12 10kg chest press
3 x 10 10kg single arm row
3 x 10 15kg military press
3 x 12 15kg bent over row
3 x 8 pull-ups
3 x 8 dips
3 x 12 25kg grappler rotation
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push-up
3 x 10 squat @ 30, 40, 40
3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw L&R
3 x 10 8kg overhead twisted ball slam L&R
3 x 10 deadlift @ 37.5, 47.5, 47.5
3 x 12 10kg chest press
3 x 10 10kg single arm row
3 x 10 15kg military press
3 x 12 15kg bent over row
6 PM
Cross Trainer 1:00:01
ahr:128 max:155
WU
T 12
5 x 2min (1min)
10 x 30s (30s)
WD
T 12
5 x 2min (1min)
10 x 30s (30s)
WD
Tuesday Apr 18, 2017 #
Note
rhr:31 slept:8.0
1 PM
Strength and Conditioning 30:00 [1]
Ahhh this was hard after the time off.
3 x 70s plank
3 x 50 6kg russian twists
3 x 45s R side plank
6 x 15 leg raises
3 x 45s L side plank
3 x 12 press-ups
3 x 20 crunches
3 x 25 suspension trainer knee tucks
3 x 20 sit-ups
3 x 70s plank
3 x 50 6kg russian twists
3 x 45s R side plank
6 x 15 leg raises
3 x 45s L side plank
3 x 12 press-ups
3 x 20 crunches
3 x 25 suspension trainer knee tucks
3 x 20 sit-ups
5 PM
Running 44:29 9.93 km (4:29 / km) +140m 4:11 / km
ahr:139 max:164
Sensible session - 3 x 4min at tempo pace.
Finding pacing really hard at the moment. Aim was to feel like I could do a 4th; which I think I could have done, but went slightly less distance (according to my watch) each time.
Building blocks.
Finding pacing really hard at the moment. Aim was to feel like I could do a 4th; which I think I could have done, but went slightly less distance (according to my watch) each time.
Building blocks.