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Training Log Archive: CharlWard

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running6 5:51:19 45.34(7:45) 72.96(4:49) 1120
  Strength and Conditioning1 45:00
  Total7 6:36:19 45.34 72.96 1120
averages - sleep:9 rhr:32

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MoTuWeThFrSaSu

Sunday Dec 3 #

Note
rhr:32 slept:10.0


4 PM

Running 57:39 intensity: (2:18 @1) + (31:05 @2) + (23:58 @3) + (18 @4) 12.78 km (4:31 / km) +216m 4:10 / km
ahr:141 max:160

A bit more up tempo. Not quite in the raz category.

Saturday Dec 2 #

8 AM

Running 1:00:00 intensity: (8:47 @1) + (36:25 @2) + (14:48 @3) 11.57 km (5:11 / km) +280m 4:38 / km
ahr:135 max:153

Easy Rivelin. Thankful for yesterday's rest day.

Friday Dec 1 #

Note
(rest day)


Thursday Nov 30 #

6 PM

Running 52:00 intensity: (7:45 @1) + (17:48 @2) + (19:55 @3) + (6:32 @4) 11.78 km (4:25 / km) +137m 4:10 / km
ahr:140 max:164

After changing my mind at least 10 times today I finally got out the door and stuck to my original plan...

6k tempo on loop of legends. Snowing, windy and v cold.

Wednesday Nov 29 #

8 AM

Strength and Conditioning 45:00 [1]

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

Band pull back
Horizontal band pull back
(3x5) assisted pull-ups

Single leg hurdle to lateral bound (L&R)
20kg military press

18" box drop and hold
20kg bent over row

Squats @ 30, 40, 40

Deadlifts @ 30, 40, 40

alternating dead bugs (L&R)
8kg overhead ball-wall throw

Press-up position knee tucks (L&R)
8kg overhead ball slam

5 PM

Running 56:24 intensity: (12:45 @1) + (35:41 @2) + (7:58 @3) 11.28 km (5:00 / km) +205m 4:35 / km
ahr:129 max:153

Crimcar

Tuesday Nov 28 #

Note
rhr:32 slept:8.5


5 PM

Running warm up/down 27:01 intensity: (9:22 @1) + (16:30 @2) + (1:09 @3) 5.42 km (4:59 / km) +37m 4:49 / km
ahr:124 max:148

WU

Running 30:32 intensity: (6:50 @1) + (2:19 @2) + (2:38 @3) + (18:44 @4) + (1 @5) 6.67 km (4:35 / km) +2m 4:34 / km
ahr:147 max:168

4x1600.
Good session. Tried starting a bit faster and happy to be fairly consistent, just losing it with 800m to go on the final rep, but picked it back up for the final 400m.

Running 1:11 intensity: (1:05 @1) + (5 @2) + (1 @3) 0.41 km (2:52 / km)
ahr:107 max:143

4x100 better.

Running 17:16 intensity: (50 @1) + (13:42 @2) + (2:44 @3) 3.21 km (5:22 / km) +42m 5:03 / km
ahr:137 max:150

WD

Monday Nov 27 #

Note
rhr:32 slept:8.5


5 PM

Running 49:16 intensity: (13:04 @1) + (35:24 @2) + (48 @3) 9.83 km (5:01 / km) +201m 4:33 / km
ahr:127 max:147

Standard Monday.

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