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Training Log Archive: CharlWard

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Running6 4:19:58 33.93(7:40) 54.6(4:46) 733
  Strength and Conditioning2 1:25:00
  Orienteering1 36:14 5.19(6:59) 8.36(4:20) 76
  Total8 6:21:12 39.12 62.96 808
averages - sleep:7 rhr:33

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

12 PM

Running 11:10 intensity: (5:19 @1) + (5:51 @2) 2.34 km (4:46 / km) +29m 4:29 / km
ahr:129 max:143

WU

Orienteering 16:57 intensity: (37 @1) + (19 @2) + (8:49 @3) + (7:10 @4) + (2 @5) 4.05 km (4:11 / km) +25m 4:04 / km
ahr:156 max:165

Sprint 1, Macclesfield North.

Really cool housing estate. A good balance of cut-throughs and dead-ends. Planning ahead and flowing nicely.

Running 4:57 intensity: (1:22 @1) + (3:09 @2) + (26 @3) 0.94 km (5:15 / km) +3m 5:10 / km
ahr:131 max:149

Shuffle

Orienteering 19:17 intensity: (42 @1) + (20 @2) + (14:27 @3) + (3:43 @4) + (5 @5) 4.31 km (4:28 / km) +50m 4:13 / km
ahr:155 max:165

Sprint 2, Macclesfield Centre.

Only got a little bit stuck by the Treacle Market. Tired to begin with but going well later on in the course. Nice.

Running 8:05 intensity: (1:15 @1) + (6:32 @2) + (18 @3) 1.75 km (4:37 / km) +8m 4:31 / km
ahr:135 max:146

WD

Saturday Mar 24, 2018 #

12 PM

Running 51:50 intensity: (14:43 @1) + (33:03 @2) + (4:04 @3) 10.47 km (4:57 / km) +126m 4:40 / km
ahr:131 max:152

Easy Rivelin to Aldi.

Friday Mar 23, 2018 #

Note
rhr:32 slept:6.5

Read all about the British team, and what we get up to, here: www.ontheredline.org.uk

Note

My legs are feeling the effects of running in a small circle multiple times on astroturf and athletics track.

4 PM

Running 41:58 intensity: (20:43 @1) + (21:06 @2) + (9 @3) 8.85 km (4:45 / km) +162m 4:21 / km
ahr:127 max:145

Feeling terrible. Urgh.

6 PM

Strength and Conditioning 40:00 [1]

3 times

1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 Band pull back
10 horizontal band pull back
10 2x10kg dumbbell chest press
10 10kg dumbbell pullover
10 2x10kg seated shoulder press
10 2x10kg bent over row

Thursday Mar 22, 2018 #

Note
rhr:32 slept:8.0


11 AM

Running 25:00 [3] 6.0 km (4:10 / km)

Some biomechanics testing in Manchester at the MIHP. Fanciest place ever. Best toilets.

http://www.mihp.co.uk/the-mihp-vision/

10x30m at 5m/k
10x30m at 4:10m/k
10x30m at 3:30m/k
10x30m at 3m/k

7.5mins at 5m/k
7.5mins at 4:10m/k
7.5mins at 3:30m/k

C • MIHP 5

Wednesday Mar 21, 2018 #

Note
rhr:33 slept:8.5


7 AM

Strength and Conditioning 45:00 [1]

3x10
5kg plate lo-hi
single leg touch down
band pull back
horizontal band pull back
25kg bench press
12kg single arm row
40kg squat
15kg military press
20kg bent over row
40kg RDL
Alternating dead bugs
Straight arm plank with shoulder tap

4 PM

Running 52:31 intensity: (22:24 @1) + (30:07 @2) 11.0 km (4:46 / km) +140m 4:29 / km
ahr:130 max:144

Ladybower.

Tuesday Mar 20, 2018 #

Note
rhr:36 slept:8.0


5 PM

Running 1:04:27 intensity: (21:41 @1) + (21:35 @2) + (20:35 @3) + (36 @4) 13.24 km (4:52 / km) +265m 4:25 / km
ahr:143

Crimcar loop
4 x Alpine road hill
4 x Strides

Great run, felt good and enjoyed it.

Monday Mar 19, 2018 #

Note
slept:4.0 (rest day)

Minimal sleep in Youth Hostel; uncomfortable pillow and had to get up early too.

Starting an easy two weeks in fine style, with a rest day.

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