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Training Log Archive: CharlWard

In the 7 days ending May 20:

activity # timemileskm+m
  Running8 5:45:53 44.31(7:48) 71.32(4:51) 1404
  Strength and Conditioning2 1:30:00
  Total10 7:15:53 44.31 71.32 1404

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MoTuWeThFrSaSu

Sunday May 20 #

3 PM

Running 1:05:39 intensity: (12:45 @1) + (26:13 @2) + (26:07 @3) + (34 @4) 13.14 km (5:00 / km) +417m 4:19 / km
ahr:140 max:162

Near Sawrey - Moss Eccles - ~High Wray - Lake - Far Sawrey

Savage climb from the lake back up to Sawrey! Beaut day and run though.

Saturday May 19 #

8 AM

Running 15:50 intensity: (4:42 @1) + (10:18 @2) + (50 @3) 3.35 km (4:43 / km) +25m 4:33 / km
ahr:130 max:153

WU

Running 18:53 intensity: (12 @1) + (6 @2) + (3:53 @3) + (5:53 @4) + (8:49 @5) 4.95 km (3:49 / km) +30m 3:42 / km
ahr:162 max:168

Fell foot park run.

Nice course. Quite hard work!

Running 17:34 intensity: (55 @1) + (3:22 @2) + (13:17 @3) 3.81 km (4:37 / km) +16m 4:31 / km
ahr:146 max:155

WD

Friday May 18 #

7 AM

Running 5:13 [1] 0.96 km (5:25 / km) +15m 5:01 / km

To Goodwin.

8 AM

Strength and Conditioning 45:00 [1]

Three 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 25kg lunge
10 25kg bench
10 10kg single arm row
10 20kg single leg RDL
10 2x6kg seated shoulder press
10 2x10kg bent over row

9 AM

Running 4:59 [1] 0.95 km (5:14 / km) +23m 4:40 / km

Back.

6 PM

Running 31:44 intensity: (17:45 @1) + (6:56 @2) + (7:03 @3) 6.15 km (5:09 / km) +177m 4:31 / km
ahr:129 max:154

V easy Moss Eccles.

Thursday May 17 #

5 PM

Running 1:02:26 intensity: (10:49 @1) + (43:27 @2) + (8:10 @3) 12.63 km (4:57 / km) +199m 4:35 / km
ahr:136 max:155

Cruisey Rivelin. Lovely.

Had a good catch up with Hannah near the start. Went down a path I’d never ventured to before at the far end of Rivelin, so that was fun.

Today I realised that a lot of people look like their dogs. It’s weird.

Wednesday May 16 #

3 PM

Strength and Conditioning 45:00 [1]

This felt easy three weeks ago. Today it felt tiring.

Three 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 30kg squat
10 25kg bench
10 10kg single arm row
10 35kg deadlift
10 15kg military press
10 20kg bent over row

4 PM

Running 1:04:11 intensity: (18:15 @1) + (40:09 @2) + (5:47 @3) 13.65 km (4:42 / km) +238m 4:19 / km
ahr:133 max:152

Felt like I was running on empty, but kept up a good pace anyway.

Tuesday May 15 #

5 PM

Running 59:24 intensity: (20:37 @1) + (35:16 @2) + (3:31 @3) 11.71 km (5:04 / km) +265m 4:33 / km
ahr:130 max:150

Very very slow (to start with) standard Rivelin. Feeling tired.

Monday May 14 #

Note
(rest day)

Travel day. Amazing fun at the party.

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