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Training Log Archive: CharlWard

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Running11 6:17:16 49.4(7:38) 79.5(4:45) 1246
  Strength and Conditioning2 1:30:00
  Total11 7:47:16 49.4 79.5 1246
averages - sleep:8.3 rhr:34

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

Note
rhr:36 slept:8.0


9 AM

Running 1:21:35 intensity: (5:55 @1) + (53:53 @2) + (21:47 @3) 16.1 km (5:04 / km) +307m 4:38 / km
ahr:137 max:158

Rivelin.

Saturday Oct 7, 2017 #

Note
rhr:32 slept:8.0


1 PM

Running warm up/down 21:13 intensity: (1:29 @1) + (19:44 @2) 4.41 km (4:49 / km) +54m 4:32 / km
ahr:130 max:144

WU

Running 15:59 intensity: (11 @1) + (7 @2) + (1:21 @3) + (14:15 @4) + (5 @5) 4.33 km (3:42 / km) +70m 3:25 / km
ahr:162 max:168

Pain. Slower than last year.

Running 22:57 intensity: (27 @1) + (17:38 @2) + (4:52 @3) 4.63 km (4:57 / km) +75m 4:35 / km
ahr:137 max:152

WD

Friday Oct 6, 2017 #

Note
rhr:32 slept:8.5 (rest day)


12 PM

Running 4:24 [2] 0.9 km (4:53 / km) +20m 4:24 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
band pull back
horizontal band pull back

3x10
25kg grappler rotation
single leg box jump (L&R)
22.5kg single arm grappler push up (L&R)
forward-left-right-forward hurdle jumps

3x10 deadlift @ 30,40,45

3x10
hanging knee tucks
8kg ball-wall throw

3x10
leg raises
10kg overhead ball slam

3x10
alternating dead bugs (L&R)
15kg military press

Running 4:23 [2] 0.84 km (5:15 / km) +11m 4:55 / km

To Hicks

6 PM

Running 20:34 intensity: (2:12 @1) + (18:20 @2) + (2 @3) 4.04 km (5:05 / km) +46m 4:49 / km
ahr:128 max:145

Little shake out.

Thursday Oct 5, 2017 #

Note
rhr:33 slept:8.5


5 PM

Running 48:07 intensity: (1:04 @1) + (21:20 @2) + (25:16 @3) + (27 @4) 10.66 km (4:31 / km) +166m 4:11 / km
ahr:144 max:160

20' tempo

Didn't realise how downhill it was. Made for a quick run but don't know how much benefit it gives. Unsurprisingly legs were a bit sore from the gym.

Wednesday Oct 4, 2017 #

Note
rhr:36 slept:8.5


11 AM

Running 4:41 [2] 0.91 km (5:09 / km) +29m 4:27 / km

To Goodwin.

12 PM

Strength and Conditioning 45:00 [1]

3x8 4kg
bent over shoulder press
shoulder press
arm raise

3x10
band row
horizontal band row

3x10
25kg grappler rotations
single leg squats (L&R)
22.5kg single arm grappler push up (L&R)
24in box jumps

10 squats @ 20, 30, 40, 40

10 RDL @ 30, 40, 45, 45

3x10
hanging knee tucks
8kg ball-wall throw

3x10
leg raises
8kg overhead slam

Running 4:30 [2] 0.9 km (5:00 / km) +21m 4:29 / km

To Hicks

6 PM

Running 41:28 intensity: (4:52 @1) + (33:35 @2) + (3:01 @3) 8.54 km (4:51 / km) +143m 4:29 / km
ahr:133 max:152

Million pound house hunt.

Tuesday Oct 3, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running warm up/down 21:21 intensity: (6:08 @1) + (15:13 @2) 4.42 km (4:50 / km) +30m 4:41 / km
ahr:124 max:141

WU

Running 25:00 intensity: (38 @1) + (1:52 @2) + (13:43 @3) + (8:47 @4) 6.28 km (3:59 / km) +5m 3:58 / km
ahr:154 max:162

5x5 (75s). Running solo again.

C • Solo 2

Running 1:24 intensity: (17 @1) + (48 @2) + (19 @3) 0.45 km (3:05 / km)
ahr:129 max:151

4x20s strides

Running warm up/down 13:52 intensity: (45 @1) + (11:01 @2) + (2:06 @3) 2.39 km (5:48 / km) +98m 4:49 / km
ahr:136 max:149

WD

Monday Oct 2, 2017 #

Note
rhr:34 slept:8.5


Note

No time for the performance gym again, full day of lectures/inductions. Too tired to fight the crowds in S10! Annoying but routine will come soon.

5 PM

Running 45:48 intensity: (5:28 @1) + (34:54 @2) + (5:26 @3) 9.71 km (4:43 / km) +170m 4:20 / km
ahr:133 max:153

Standard. Bit cold.

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