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Training Log Archive: CharlWard

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running9 5:32:16 41.39(8:02) 66.62(4:59) 1119
  Strength and Conditioning2 1:30:00
  Total9 7:02:16 41.39 66.62 1119
averages - sleep:7.6 rhr:35

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

Running 1:03:50 intensity: (1:12 @1) + (20:44 @2) + (41:54 @3) 12.08 km (5:17 / km) +289m 4:43 / km

Easy Rivelin with Jenny.

Saturday Jan 27 #

1 PM

Running 20:49 [2] 3.88 km (5:22 / km) +85m 4:50 / km

WU

Running 33:48 [5] 8.08 km (4:11 / km) +159m 3:49 / km

Northern XC - 33rd.

A much better way to race!

Running 16:47 [2] 2.9 km (5:47 / km) +42m 5:24 / km

Crawl

Friday Jan 26 #

Note
rhr:32 slept:8.0


12 PM

Running 27:45 intensity: (7:32 @1) + (17:38 @2) + (2:35 @3) 5.87 km (4:44 / km) +87m 4:24 / km
ahr:123 max:153

Easy with four strides.

Thursday Jan 25 #

Note
rhr:36 slept:7.5 (rest day)

YAY REST DAY

Wednesday Jan 24 #

Note
rhr:38 slept:6.5

Windy :(

1 PM

Strength and Conditioning 45:00 [1]

SE week 3 - 3x12 @ 70%

Warm up (3x10)
Band pull back
Horizontal band pull back
5kg plate lo-hi
Single leg touch down
Bounds
Overhead squat
Groiners
Leg swings

Main
Overhead lunge
10kg single arm row
40kg squat
15kg military press

Core
3x1min plank
3x30 5kg Russian twist
3x10 R side plank with leg raise
3x10 L side plank with leg raise
3x10 leg raises
3x10 back extensions
3x10 alternating dead bugs

Running 3:48 [2] 0.72 km (5:16 / km) +15m 4:47 / km

Back.

5 PM

Running 38:38 intensity: (1:13 @1) + (32:11 @2) + (5:14 @3) 7.78 km (4:58 / km) +126m 4:35 / km
ahr:137

With Aislinn :)

Tuesday Jan 23 #

Note
rhr:36 slept:8.5


5 PM

Running 27:44 intensity: (5:13 @1) + (10:57 @2) + (11:34 @3) 5.7 km (4:52 / km) +39m 4:42 / km
ahr:139

WU

Running 26:04 intensity: (3:52 @1) + (8:08 @2) + (6:21 @3) + (7:43 @4) 5.24 km (4:58 / km) +2m 4:58 / km
ahr:143 max:167

12x400 (60s)

Glad to have the girls to keep me going! Good session :)

Featuring Anthony Joshua (except none of the girls knew who he was...)

Running 1:13 intensity: (51 @1) + (22 @2) 0.4 km (3:02 / km)
ahr:114 max:130

4x100 (30 float, 70 fast)

Running 19:11 intensity: (3:20 @1) + (8:54 @2) + (6:57 @3) 3.64 km (5:16 / km) +41m 4:59 / km
ahr:141

WD

Monday Jan 22 #

Note
rhr:33 slept:7.5


12 PM

Running 4:00 [2] 0.75 km (5:20 / km) +28m 4:30 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

Strength Endurance phase, week 3.
Main: 3 x 12 @ 70%

Warm Up:
3x10 band pull back
3x10 horizontal band pull back
3x10 5kg plate lo-hi
3x10 single leg touch down
3x10 10kg squat-curl-press
3x10 lateral hops
3x10 bear crawls
3x10 leg swings (L&R)

Main:
Overhead step-up
20kg bent over row
45kg deadlift
25kg bench press
2x6kg walking lunge
pull-ups (6)

Running 3:34 [2] 0.69 km (5:11 / km) +15m 4:40 / km

Back.

5 PM

Running 45:05 intensity: (5:36 @1) + (34:49 @2) + (4:40 @3) 8.88 km (5:05 / km) +192m 4:35 / km
ahr:132 max:151

Standard.

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