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Training Log Archive: CharlWard

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Running5 3:39:49 28.62(7:41) 46.06(4:46) 630
  Strength and Conditioning2 1:30:00
  Orienteering1 1:12:16 8.24(8:46) 13.27(5:27) 45
  Total8 6:22:05 36.86 59.32 675
averages - sleep:7.9 rhr:33

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

11 AM

Orienteering 1:12:16 intensity: (14:19 @1) + (11:18 @2) + (11:33 @3) + (23:22 @4) + (11:44 @5) 13.27 km (5:27 / km) +45m 5:21 / km
ahr:149

Sandall Beat - Blue - 2nd (1st Woman).

Loved it. Beautiful woodland, pancake flat. Had a brilliant time. Paths and ditches were good friends of mine today.
WU and WD included.

C • o in a forest! 2

Saturday Jun 9, 2018 #

8 AM

Running 16:37 intensity: (9:37 @1) + (7:00 @2) 3.44 km (4:50 / km) +36m 4:36 / km
ahr:124 max:142 shoes: Mizuno Wave Inspire 11 Blue

WU

Running 19:25 intensity: (18 @1) + (23 @2) + (9:04 @3) + (5:47 @4) + (3:53 @5) 5.02 km (3:52 / km) +59m 3:39 / km
ahr:158 max:168 shoes: Mizuno Wave Inspire 11 Blue

Hillsborough Park Run

Running 18:41 intensity: (1:09 @1) + (5:30 @2) + (11:36 @3) + (26 @4) 3.75 km (4:59 / km) +106m 4:22 / km
ahr:147 max:160 shoes: Mizuno Wave Inspire 11 Blue

WD with Zanthe and then up the hill.

Friday Jun 8, 2018 #

Note
rhr:34 slept:7.5


4 PM

Strength and Conditioning 45:00 [1]

Three times
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 30kg, 40kg, 40kg squat
10 25kg bench
10 12kg single arm row
10 35kg deadlift
10 20kg military press
10 20kg bent over row

5 PM

Running 31:56 intensity: (9:06 @1) + (20:22 @2) + (2:28 @3) 6.51 km (4:54 / km) +62m 4:41 / km
ahr:134 max:151

Lovely short run with Tom.

Thursday Jun 7, 2018 #

Note
rhr:34 slept:7.5


7 AM

Running 56:28 intensity: (23:59 @1) + (23:59 @2) + (8:30 @3) 11.51 km (4:54 / km) +231m 4:27 / km
ahr:132 max:152

Morning struggle up Crimcar.

Wednesday Jun 6, 2018 #

Note
rhr:32 slept:8.0


4 PM

Running 56:42 [3] 11.81 km (4:48 / km) +136m 4:32 / km
shoes: Mizuno Wave Inspire 11 Blue

Bird spotting:
- Mandarin duck
- Coot
- Wren
- Moorhen

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
30 5kg Russian twist
10 straight arm plank with shoulder tap
10 30kg, 40kg, 40kg squat
10 25kg bench
10 12kg single arm row
10 5kg plate lo hi
10 single leg touch down

Tuesday Jun 5, 2018 #

Note
rhr:31 slept:8.5

Testing ngh.

Running 20:00 [2] 4.0 km (5:00 / km)

Testing, filming.

Saw Curlews. Cur-ool.

C • X'D 2

Monday Jun 4, 2018 #

Note
rhr:34 slept:8.0 (rest day)

Stress has finally come out in a headachey-coldy-sorethroaty-ness. I feel horrendous.

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