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Training Log Archive: CharlWard

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running8 6:39:12 50.95(7:50) 82.0(4:52) 1588
  Strength and Conditioning1 35:00
  Total9 7:14:12 50.95 82.0 1588
averages - sleep:7.5 rhr:35

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Note

Volume kept high as Telford cancelled, so a lower volume week in store now.

12 PM

Running 1:36:46 intensity: (7:39 @1) + (57:39 @2) + (31:28 @3) 19.22 km (5:02 / km) +415m 4:33 / km
ahr:138 max:156

Solo expedition.

Golf course + snow = perfect running.

Saturday Dec 9, 2017 #

Note
rhr:36 slept:8.0


8 AM

Running 1:00:20 intensity: (10:04 @1) + (38:45 @2) + (11:31 @3) 11.54 km (5:14 / km) +286m 4:39 / km
ahr:132 max:153

Easy Rivelin. Not enjoying the frozen ground.

Friday Dec 8, 2017 #

4 PM

Running 48:20 intensity: (7:43 @1) + (37:48 @2) + (2:49 @3) 10.11 km (4:47 / km) +182m 4:23 / km
ahr:131 max:148

So annoyed Telford 10k is cancelled, worked hard to be ready for it :(

Ran further than I would have if Sunday was going ahead.

Thursday Dec 7, 2017 #

Note
rhr:33 slept:8.0


5 PM

Running 46:07 intensity: (6:16 @1) + (26:51 @2) + (13:00 @3) 9.96 km (4:38 / km) +104m 4:24 / km
ahr:137 max:157

10min tempo and 4x40s flowing.

Wednesday Dec 6, 2017 #

Note
rhr:36 slept:7.0

Again zzzzzzz.

7 AM

Running 30:38 intensity: (5:32 @1) + (16:47 @2) + (8:19 @3) 5.89 km (5:12 / km) +260m 4:16 / km
ahr:133 max:155

Wanted to run on grass so ran around in random loops on Ponderosa.
I don't think this climb can be correct?

Running 5:17 intensity: (1:52 @1) + (3:25 @2) 0.99 km (5:19 / km) +27m 4:41 / km
ahr:124 max:137

Goodwin - home.

Tuesday Dec 5, 2017 #

Note
rhr:34 slept:7.0

Didn't sleep well.

5 PM

Running warm up/down 27:21 intensity: (9:31 @1) + (15:50 @2) + (2:00 @3) 5.64 km (4:51 / km) +36m 4:42 / km
ahr:122 max:149

WU

Running 15:25 intensity: (4:18 @1) + (2:16 @2) + (2:52 @3) + (5:59 @4) 4.54 km (3:24 / km)
ahr:140 max:166

Taper session from Keith.

4x1km @ 5k pace
5x100m (15m roll in then accelerate to the end)

Running warm up/down 16:49 intensity: (1:22 @1) + (13:57 @2) + (1:30 @3) 3.21 km (5:14 / km) +41m 4:55 / km
ahr:133 max:151

WD

Monday Dec 4, 2017 #

4 PM

Running 47:27 intensity: (5:41 @1) + (33:48 @2) + (7:58 @3) 9.97 km (4:46 / km) +215m 4:18 / km
ahr:133 max:153

Standard Monday.

5 PM

Strength and Conditioning 35:00 [1]

3x10
Band pull back (L&R)
Horizontal band pull back (L&R)

3x5
Assisted pull ups
Dips

3x10
2x12kg chest press
12kg single arm row (L&R)

Squats @ 20kg

Single leg 12" box jumps (L&R)
2x8kg overhead press

3x20
Suspension trainer knee tucks
Sit ups

6 PM

Running 4:42 intensity: (53 @1) + (3:49 @2) 0.92 km (5:07 / km) +21m 4:36 / km
ahr:129 max:139

Back from Goodwin.

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