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Training Log Archive: CharlWard

In the 7 days ending Oct 22, 2017:

activity

time

miles

Running

5:52:37

45.79

(7:42)

73.69

(4:47)

1272

Strength and Conditioning

1:50:00

Total

7:42:37

45.79

73.69

1272

averages - sleep:8.6 rhr:32

1:38

0:00

» now

Sunday Oct 22, 2017 #

Note
rhr:34 slept:10.0

9 AM

Running 57:19 11.25 km (5:06 / km) +257m 4:34 / km
ahr:138 max:155

Rivelin.

No longer run as 25-25-25 on Wednesday.

Saturday Oct 21, 2017 #

Note
rhr:30 slept:9.5

12 PM

Running 17:14 3.44 km (5:00 / km) +76m 4:31 / km
ahr:132 max:151

Running 13:03 3.25 km (4:01 / km) +67m 3:38 / km
ahr:161 max:167

Fed up of running crap in races.

4th team, sent out in 2nd.

Running 12:01 2.83 km (4:15 / km) +66m 3:48 / km
ahr:157 max:165

12 tempo.

Running 23:05 4.2 km (5:30 / km) +76m 5:03 / km
ahr:131 max:151

Nice WD with Alice

Friday Oct 20, 2017 #

Note
rhr:32 slept:8.0 (rest day)

12 PM

Running 3:51 [1] 0.76 km (5:05 / km) +28m 4:18 / km

To Goodwin.

1 PM

Strength and Conditioning 30:00 [1]

Short session.

3x10
Band pull back
Horizontal band pull back

5kg plate hi-lo (L&R)
Single leg touch down

15kg military press
20kg bent over row

hanging knee tucks
8kg ball-wall throw

hanging side-to-side knee tucks
8kg overhead slam

25kg bench press
10kg single arm row (L&R)

Running 4:56 [1] 0.97 km (5:05 / km) +12m 4:47 / km

Thursday Oct 19, 2017 #

Note
rhr:32 slept:8.0

5 PM

Running 43:23 9.71 km (4:28 / km) +184m 4:05 / km
ahr:141 max:164

15 tempo + 8 x uphill/round corner

Soaked to the core. Brill.

Wednesday Oct 18, 2017 #

Note
rhr:32 slept:8.5

12 PM

Running 3:59 [2] 0.78 km (5:05 / km) +27m 4:21 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
Band pull back
Horizontal band pull back

3x10
5kg plate hi-lo (L&R)
Single leg touch down

3x10
15kg military press
24in box jumps
20kg bent over row
12in single leg box jumps (L&R)

4x10 squats @ 30, 40, 45, 50

4x10 RDL @ 30, 40, 50, 50

3x10
hanging knee tucks
8kg ball-wall throw

Running 4:01 [2] 0.78 km (5:08 / km) +16m 4:39 / km

To Hicks

5 PM

Running 40:13 7.59 km (5:18 / km) +193m 4:42 / km
ahr:130 max:150

Super duper easy. Much needed.
Cold and dark by the end.

Tuesday Oct 17, 2017 #

Note
rhr:32 slept:8.0

5 PM

Running 24:55 5.24 km (4:45 / km) +28m 4:38 / km
ahr:125 max:147

Running 29:28 7.12 km (4:08 / km)
ahr:153 max:166

5x1300m.

Plan was 4x1600, but the group was going every 6:10, so 1300 seemed to fit nicely.
Ran largely by myself, everyone went off at stupid speeds so I stuck to my guns and ran very controlled reps.

Not very quick but happy with the session and met my aims.

Running 1:10 0.43 km (2:44 / km)
ahr:118 max:152

4x100

Running 10:44 2.17 km (4:57 / km) +3m 4:55 / km
ahr:135 max:144

Monday Oct 16, 2017 #

Note
rhr:30 slept:8.0

3 PM

Running 10:39 2.2 km (4:51 / km) +26m 4:34 / km
ahr:126 max:150

To Kim.

Running 52:36 10.97 km (4:48 / km) +213m 4:22 / km
ahr:139 max:158

Random exploration. Bit further than intended.

6 PM

Strength and Conditioning 35:00 [1]

S10 is no fun.

3x10
Band pull back
Horizontal band pull back

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
5kg plate hi-lo (L&R)
Single leg touch down

4x10 squats @ 20, 40, 40, 40

3x10 hanging knee tucks

3x10
15kg military press
20kg bent over row

3x15
Suspension trainer knee tucks
Leg raises

3x20 explosive wall drill

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