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Training Log Archive: CharlWard

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running8 5:00:22 39.53(7:36) 63.61(4:43) 735
  Strength and Conditioning3 1:55:00
  Orienteering1 27:22 4.04(6:46) 6.51(4:12) 5
  Total10 7:22:44 43.57 70.12 739
averages - sleep:8.4 rhr:33

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MoTuWeThFrSaSu

Sunday Apr 29 #

10 AM

Running 54:45 intensity: (22:03 @1) + (31:18 @2) + (1:24 @3) 11.43 km (4:48 / km) +143m 4:31 / km
ahr:131 max:147

Was supposed to cross train but shin/calf has been behaving well and the thought of 90mins on a cross trainer is hideous.
Felt good, enjoyed porter.

11 AM

Strength and Conditioning 40:00 [1]

3x10
5kg plate lo-hi
Single leg touch down
27.5kg bench
12.5kg single arm row
30kg squat
2x7.5kg seated shoulder press
2x10kg bent over row
40kg RDL
10kg ball slam
Hanging knee tucks

12 PM

Running 4:54 [1] 0.97 km (5:03 / km) +23m 4:31 / km

Back from the gym.

Saturday Apr 28 #

Note
rhr:32 slept:8.5


11 AM

Running 15:15 intensity: (7:52 @1) + (7:23 @2) 3.19 km (4:47 / km) +6m 4:44 / km
ahr:123 max:140

WU

Orienteering 14:00 intensity: (25 @1) + (36 @2) + (12:59 @3) 3.28 km (4:16 / km) +2m 4:15 / km
ahr:151 max:159

Meadows sprint in Nottingham. Good course. Taking much care in the slippery conditions.

Running 5:17 intensity: (1:26 @1) + (3:51 @2) 1.11 km (4:45 / km) +3m 4:41 / km
ahr:129 max:136

Jog

Orienteering 13:22 intensity: (34 @2) + (4:21 @3) + (8:27 @4) 3.22 km (4:09 / km) +3m 4:08 / km
ahr:157 max:163

A fox startled me, and I startled the fox.

A good course again, good flow and planning well. Noticeably more tired for the same effort level but happy with the execution.

Running 17:27 intensity: (1:23 @1) + (16:04 @2) 3.7 km (4:43 / km) +1m 4:43 / km
ahr:136 max:143

WD

Friday Apr 27 #

Note
rhr:33 slept:8.5 (rest day)

Complete rest day, much needed.

Thursday Apr 26 #

Note
rhr:32 slept:8.5


5 PM

Running 59:17 intensity: (14:12 @1) + (15:10 @2) + (23:02 @3) + (5:48 @4) + (1:05 @5) 12.94 km (4:35 / km) +199m 4:15 / km
ahr:141 max:166

WU
18 tempo with a map
4xhill, planning legs on downhill recovery
WD

Wednesday Apr 25 #

Note
rhr:32 slept:8.0


1 PM

Running 39:57 intensity: (17:00 @1) + (21:43 @2) + (1:14 @3) 8.51 km (4:42 / km) +110m 4:25 / km
ahr:131 max:148

Easy porter to Kim

3 PM

Running 13:57 intensity: (7:39 @1) + (6:18 @2) 2.74 km (5:06 / km) +39m 4:45 / km
ahr:128 max:143

To Goodwin.

Strength and Conditioning 35:00 [1]

3x10
5kg plate lo-hi
Single leg touch down
20kg bent over row
15kg military press
30,40,40 squat
27.5kg bench
12.5kg single arm row
40kg RDL

Tuesday Apr 24 #

Note

Felt absolutely terrible all morning so left work at lunch and had a nap from 3-4pm, then a coffee. Felt better after but still not great. Much better at the track despite the horrible rain.

5 PM

Running 18:03 intensity: (7:19 @1) + (10:44 @2) 3.62 km (4:59 / km) +30m 4:47 / km
ahr:127 max:144

WU

Running 15:35 intensity: (3:10 @1) + (1:29 @2) + (9:38 @3) + (1:18 @4) 3.81 km (4:06 / km) +3m 4:05 / km
ahr:147 max:161

3x1km (400)

Joined Aislinn for her session, aiming for 3:45 so nice and comfy. I planned routes on an old Swiss test race map and let Aislinn lead the pacing. Felt really comfy and able to plan fine at the speed around the track. Was good to try it out and enjoyed the session.

Running 1:26 intensity: (1:11 @1) + (10 @2) + (5 @3) 0.51 km (2:49 / km)
ahr:112 max:150

5x100

Running 19:00 intensity: (5:18 @1) + (13:42 @2) 3.92 km (4:51 / km) +5m 4:49 / km
ahr:130 max:138

WD

Monday Apr 23 #

Note
rhr:34 slept:8.5


2 PM

Running 35:29 intensity: (16:37 @1) + (17:54 @2) + (58 @3) 7.17 km (4:57 / km) +174m 4:25 / km
ahr:128 max:148

Standard Monday from Goodwin. Actually not too bad. Had an ice bath after which was beaut.

4 PM

Strength and Conditioning 40:00 [1]

3x
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 band pull back
10 horizontal band pull back
10 25kg bench
10 10kg single arm row
10 2x8kg bent over row
10 2x8kg overhead press

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