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Training Log Archive: CharlWard

In the 7 days ending Sep 2, 2018:

activity # timemileskm+m
  Running8 3:05:15 22.29(8:19) 35.88(5:10) 403
  Orienteering4 2:08:07 15.86(8:05) 25.52(5:01) 217
  Strength and Conditioning2 1:30:00
  Total11 6:43:22 38.15 61.39 620
averages - sleep:7.8 rhr:33

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

Note

How is it possible to be so bad in a forest?!

C • That's why I don't "do... 3
12 PM

Running 14:50 intensity: (5:10 @1) + (7:49 @2) + (1:51 @3) 2.97 km (5:00 / km) +25m 4:48 / km
ahr:130 max:149 shoes: X-Talon212

WU

Orienteering 43:30 intensity: (39 @1) + (3:28 @2) + (23:25 @3) + (15:58 @4) 6.56 km (6:38 / km) +77m 6:16 / km
ahr:154 max:164 shoes: X-Talon212

British Middle - 9th.

Pretty embarrassing really. I should be able to do better and this annoyed me a lot.

Saturday Sep 1, 2018 #

9 AM

Running 13:05 intensity: (4:33 @1) + (8:32 @2) 2.52 km (5:12 / km) +6m 5:08 / km
ahr:131 max:143 shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 14:39 intensity: (10 @2) + (1:20 @3) + (9:49 @4) + (3:20 @5) 3.4 km (4:19 / km) +32m 4:07 / km
ahr:161 max:166 shoes: Adidas Boston Boost Grey

British Champs Heats - 1st on heat C.

11 AM

Running 15:26 intensity: (10:08 @1) + (5:18 @2) 2.61 km (5:55 / km)
ahr:127 max:135 shoes: Mizuno Wave Inspire 11 Blue

WD

1 PM

Running 12:28 intensity: (1:19 @1) + (9:17 @2) + (1:52 @3) 2.31 km (5:24 / km) +4m 5:22 / km
ahr:138 max:148 shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 14:03 intensity: (7 @2) + (28 @3) + (5:20 @4) + (8:08 @5) 3.2 km (4:23 / km) +23m 4:14 / km
ahr:161 max:172 shoes: Adidas Boston Boost Grey

British Champs Final - 3rd

Running 14:10 intensity: (2:02 @1) + (12:08 @2) 2.63 km (5:23 / km) +7m 5:19 / km
ahr:135 max:144 shoes: Mizuno Wave Inspire 11 Blue

WD

Friday Aug 31, 2018 #

Note
rhr:32 slept:8.0


5 PM

Running 9:07 intensity: (6:32 @1) + (2:35 @2) 1.56 km (5:50 / km) +13m 5:37 / km
ahr:120 max:139 shoes: Mizuno Wave Inspire 11 Blue

Got stuck in fields as non-existent footpaths. Sore leg. Called it quits.

Thursday Aug 30, 2018 #

Note
rhr:34 slept:8.0 (rest day)


5 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 2x6kg standing shoulder press
10 30kg squat
12 tricep dips
10 30kg lat pull down
10 15kg military press

6 PM

Note

Sauna/steam and swim.

A good reminder of precisely why I don’t go to public saunas/steam rooms. Why do people insist on talking to you?! I don’t want to talk. I want to relax! Arghhh.

Wednesday Aug 29, 2018 #

8 AM

Running 41:11 intensity: (7:55 @1) + (26:41 @2) + (6:35 @3) 8.34 km (4:56 / km) +105m 4:39 / km
ahr:135 max:152

Porter - Kim.

Running 12:58 intensity: (3:34 @1) + (8:14 @2) + (1:10 @3) 2.57 km (5:02 / km) +26m 4:48 / km
ahr:134 max:147

Kim - Work

Tuesday Aug 28, 2018 #

Note
rhr:34 slept:7.5


5 PM

Running 46:43 intensity: (8:17 @1) + (18:43 @2) + (19:43 @3) 9.42 km (4:58 / km) +194m 4:30 / km
shoes: Mizuno Wave Inspire 11 Blue

Standard Monday with dodgy HR.

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 25kg bench press
10 12kg single arm row
10 40kg RDL

7 PM

Running 5:17 intensity: (4:36 @1) + (41 @2) 0.94 km (5:37 / km) +25m 4:58 / km
ahr:101 max:138 shoes: Mizuno Wave Inspire 11 Blue

Back

Monday Aug 27, 2018 #

12 PM

Orienteering 55:55 intensity: (8:06 @1) + (19:10 @2) + (24:34 @3) + (4:05 @4) 12.35 km (4:32 / km) +87m 4:22 / km
ahr:142 max:163 shoes: Mizuno Wave Inspire 11 Blue

Pre-running

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