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Training Log Archive: CharlWard

In the 7 days ending Jul 15, 2018:

activity # timemileskm+m
  Running8 4:04:17 30.41(8:02) 48.94(4:59) 455
  Orienteering4 1:49:38 15.01(7:18) 24.15(4:32) 372
  Strength and Conditioning2 1:30:00
  Total9 7:23:55 45.42 73.09 827
averages - sleep:7.8 rhr:31

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

11 AM

Running 8:08 intensity: (4:17 @1) + (3:51 @2) 1.55 km (5:15 / km) +27m 4:50 / km
ahr:125 max:141

WU

Orienteering 51:07 intensity: (33 @1) + (2:42 @2) + (39:30 @3) + (8:22 @4) 11.19 km (4:34 / km) +230m 4:09 / km
ahr:155 max:163

Bingley Urban.

Fairly chilled. Ankle was a little achy to begin but ok once moving. Couldn’t resist for the chance to win another fat rascal. Success.

Running 15:14 intensity: (11:30 @1) + (3:44 @2) 2.51 km (6:04 / km) +22m 5:48 / km
ahr:124 max:139

WD with Dad.

Saturday Jul 14, 2018 #

11 AM

Running 13:06 intensity: (1:34 @1) + (6:50 @2) + (4:42 @3) 2.83 km (4:38 / km) +31m 4:23 / km
ahr:146

WU

Orienteering 11:22 intensity: (36 @1) + (25 @2) + (4:03 @3) + (3:43 @4) + (2:35 @5) 2.44 km (4:39 / km) +73m 4:03 / km
ahr:155 max:167

Fat Rascal Prologue - Cliffe Castle.

One little wobble to 14 and then couldn’t find 17 (was probably being lazy and not reading the map properly) but otherwise good and fun course.

Running 9:50 intensity: (4:51 @1) + (3:21 @2) + (1:38 @3) 1.79 km (5:30 / km) +22m 5:10 / km
ahr:131 max:149

WD

2 PM

Running 10:32 intensity: (1:58 @1) + (4:05 @2) + (4:29 @3) 2.03 km (5:11 / km) +32m 4:49 / km
ahr:130

WU

Orienteering 14:30 intensity: (31 @2) + (55 @3) + (5:09 @4) + (7:55 @5) 2.65 km (5:28 / km) +69m 4:50 / km
ahr:160 max:169

Fat Rascal Chase - Myrtle Park.

Off first of everyone, enjoyed the first park section. Unnecessary section in crappy rocky woodland followed where I went over on my ankle to #5. Decided to carry on, it’s a bit achy now.
Didn’t really enjoy the rest of the course and came in 2nd behind David.

Would be a much better event if the area was nice. Did win a fat rascal which was tasty though.

Running 9:51 intensity: (2:09 @1) + (6:31 @2) + (1:11 @3) 1.86 km (5:19 / km) +32m 4:54 / km
ahr:135 max:149

WD with Alice :D

Friday Jul 13, 2018 #

2 PM

Running 28:02 intensity: (13:27 @1) + (12:12 @2) + (2:23 @3) 5.87 km (4:47 / km) +74m 4:30 / km
ahr:132 shoes: Mizuno Wave Inspire 11 Blue

Easy Fulwood.

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 tricep dips
10 straight arm plank with shoulder tap
10 25kg bench press
10 12kg single arm row
10 35kg RDL
10 20kg military press
10 20kg bent over row

3 PM

Running 4:54 [1] 0.93 km (5:15 / km) +22m 4:42 / km

Back from goodwin.

Thursday Jul 12, 2018 #

6 PM

Running 10:01 intensity: (3:11 @1) + (6:50 @2) 2.13 km (4:42 / km) +4m 4:39 / km
ahr:126 max:139 shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 32:39 intensity: (1:01 @1) + (30 @2) + (15:58 @3) + (15:10 @4) 7.87 km (4:09 / km)
ahr:157 max:163 shoes: Mizuno Wave Inspire 11 Blue

Immingham.

Ran hard. Only a few little slips.

Running 10:15 intensity: (2:54 @1) + (7:21 @2) 2.02 km (5:04 / km)
ahr:130 max:140 shoes: Mizuno Wave Inspire 11 Blue

WD

Wednesday Jul 11, 2018 #

Note
rhr:31 slept:7.5


3 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 25kg, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x10kg chest press
10 10kg overhead pull

4 PM

Running 49:23 intensity: (20:13 @1) + (27:08 @2) + (2:02 @3) 9.92 km (4:59 / km) +124m 4:41 / km
ahr:130 max:149

Easy with Tom.

Tuesday Jul 10, 2018 #

Note
rhr:34 slept:8.0


5 PM

Running 27:46 intensity: (13:08 @1) + (13:17 @2) + (1:21 @3) 5.74 km (4:50 / km) +42m 4:40 / km
ahr:128 max:148 shoes: Mizuno Wave Inspire 11 Blue

WU. Buzzing from Felly’s JWOC result.

Running 27:46 intensity: (4:35 @1) + (7:06 @2) + (7:07 @3) + (8:37 @4) + (21 @5) 5.84 km (4:45 / km) +3m 4:45 / km
ahr:147 max:165 shoes: Adidas Adios White

Wowzas a tough one. Felt a bit sick from the end of set 3.

5 x 400 (100), 300 (400).

76.4, 77.1, 77.0, 76.1, 76.6
57.1, 56.5, 56.0, 56.9, 56.6

Feeling good. Enjoying the short reps at the moment. Aislinn chasing me all the way was great.

Running 19:29 intensity: (51 @1) + (16:29 @2) + (2:09 @3) 3.91 km (4:59 / km) +23m 4:50 / km
ahr:140 max:146 shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Jul 9, 2018 #

Note
rhr:29 slept:8.0 (rest day)

An attempt to bring life back into my legs.

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