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Training Log Archive: CharlWard

In the 7 days ending Aug 19, 2018:

activity # timemileskm+m
  Running6 5:27:30 41.95(7:48) 67.5(4:51) 866
  Strength and Conditioning2 1:30:00
  Total8 6:57:30 41.95 67.5 866
averages - sleep:8.3 rhr:34

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MoTuWeThFrSaSu

Sunday Aug 19, 2018 #

Note

Finland bound for a PhD summer school. Hoping to run a bit and escape from all the maths talk.

7 PM

Running 41:36 intensity: (12:00 @1) + (27:08 @2) + (2:28 @3) 8.48 km (4:54 / km) +133m 4:33 / km
ahr:132 max:149

Easy from the accom. Beaut forest and trails.

Saturday Aug 18, 2018 #

8 AM

Running 15:31 intensity: (2:32 @1) + (10:31 @2) + (2:28 @3) 3.28 km (4:44 / km) +22m 4:35 / km
ahr:136 max:150

WU

Running 19:01 intensity: (17 @1) + (8 @2) + (6:03 @3) + (12:33 @4) 4.95 km (3:50 / km) +58m 3:38 / km
ahr:158 max:164

Park run at Hillsborough.
Struggled on lap 3!

Running 11:26 intensity: (1:09 @1) + (8:09 @2) + (2:08 @3) 2.34 km (4:54 / km) +22m 4:40 / km
ahr:139 max:149

WD

Friday Aug 17, 2018 #

Note
rhr:34 slept:8.0


5 PM

Running 55:40 intensity: (22:58 @1) + (29:56 @2) + (2:46 @3) 11.24 km (4:57 / km) +152m 4:38 / km
ahr:131 max:151 shoes: Mizuno Wave Inspire 11 Blue

Easy Porter.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 20,30,30kg squat
10 15kg military press
10 20kg bent over row

Thursday Aug 16, 2018 #

Note
rhr:34 slept:9.0


Note
(rest day)

Weird day!

Wednesday Aug 15, 2018 #

Note
rhr:34 slept:8.5


5 PM

Running 15:40 intensity: (1:57 @1) + (11:10 @2) + (2:33 @3) 3.33 km (4:42 / km) +28m 4:31 / km
ahr:139

WU

Running 7:32 intensity: (48 @1) + (27 @2) + (5:05 @3) + (1:12 @4) 2.05 km (3:40 / km) +2m 3:39 / km
ahr:151 max:161 shoes: Adidas Boston Boost Grey

2k temps.

Running 19:32 intensity: (10:43 @1) + (3:00 @2) + (2:42 @3) + (3:07 @4) 3.53 km (5:32 / km)
ahr:128 max:164 shoes: Adidas Boston Boost Grey

5x400 (60s)
(3mins)
4x100 ft. headwind (90s)

Running 22:30 intensity: (3:17 @1) + (18:39 @2) + (34 @3) 4.4 km (5:07 / km) +51m 4:50 / km
ahr:135 max:146

WD struggles.

Tuesday Aug 14, 2018 #

Note
rhr:32 slept:7.5


4 PM

Running 58:48 intensity: (22:53 @1) + (29:56 @2) + (5:59 @3) 11.92 km (4:56 / km) +134m 4:40 / km
ahr:136 max:144 shoes: Mizuno Wave Inspire 11 Blue

Legs not with the programme.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
10 2x10kg overhead press
10 10kg single leg RDL R
10 10kg single leg RDL L
10 8kg tricep curl
10 2x10kg bent over row

Monday Aug 13, 2018 #

4 PM

Running 1:00:14 intensity: (6:05 @1) + (48:45 @2) + (5:24 @3) 11.99 km (5:02 / km) +265m 4:32 / km
ahr:140 max:158

Easy Rivelin. HR monitor still crazy.

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