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Training Log Archive: CharlWard

In the 7 days ending Sep 11, 2018:

activity # timemileskm+m
  Running8 6:44:08 50.5(8:00) 81.27(4:58) 1273
  Strength and Conditioning3 1:55:00
  Total11 8:39:08 50.5 81.27 1273
averages - sleep:8 rhr:33

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WeThFrSaSuMoTu

Tuesday Sep 11, 2018 #

5 PM

Running 17:59 intensity: (7:36 @1) + (10:23 @2) 3.78 km (4:46 / km) +39m 4:32 / km
ahr:129 max:140

WU

Running 29:11 intensity: (5:17 @1) + (1:29 @2) + (11:02 @3) + (11:23 @4) 6.77 km (4:19 / km)
ahr:147 max:162

Felt pretty good warming up but really struggled to meet pace (6min per 1600). Internal pacemaker on strike today. Solo again. No change there.

4x1600m (90s).

C • Recovery 2

Running 19:27 intensity: (3:42 @1) + (15:45 @2) 3.9 km (4:59 / km) +26m 4:49 / km
ahr:135 max:144

WD

Monday Sep 10, 2018 #

5 PM

Running 51:24 intensity: (30:18 @1) + (15:03 @2) + (6:03 @3) 10.27 km (5:00 / km) +192m 4:34 / km
ahr:127 max:150 shoes: Mizuno Wave Inspire 11 Blue

Felt pretty meh all day but really enjoyed this.

6 PM

Strength and Conditioning 35:00 [1]

Three times 10 of:
5kg plate lo-hi
Single leg touch down
6kg bicep curl
2x6kg overhead press
40kg squat
35kg lat pull down
15kg military press
Hanging knee tucks
Plank with shoulder tap

Sunday Sep 9, 2018 #

Note

Good week complete even with a rest day thrown in.

9 AM

Running 1:41:08 intensity: (22:39 @1) + (48:25 @2) + (30:04 @3) 18.66 km (5:25 / km) +437m 4:51 / km
ahr:137 max:158

Long.
Rivelin - Wyming Brook - Fox Hagg - Rivelin Top Path.

Saturday Sep 8, 2018 #

8 AM

Running 14:38 intensity: (11:02 @1) + (3:36 @2) 2.89 km (5:04 / km) +43m 4:43 / km
ahr:121 max:143

WU

Running 10:51 intensity: (24 @1) + (2:06 @2) + (8:21 @3) 2.5 km (4:21 / km) +26m 4:08 / km
ahr:148 max:155

Pre park run comfy loop around.

Running 18:57 intensity: (31 @1) + (6 @2) + (4:58 @3) + (13:22 @4) 4.87 km (3:54 / km) +50m 3:42 / km
ahr:163 max:167

Park run. Aiming for 20mins. Pleasantly surprised.

Running 14:52 intensity: (3:23 @1) + (4:31 @2) + (6:58 @3) 2.83 km (5:16 / km) +74m 4:39 / km
ahr:140 max:154

WD

Friday Sep 7, 2018 #

Note
rhr:32 slept:8.0


3 PM

Running 1:07:52 intensity: (32:36 @1) + (30:37 @2) + (4:39 @3) 13.44 km (5:03 / km) +232m 4:39 / km
ahr:130 max:151 shoes: Mizuno Wave Inspire 11 Blue

Easy Porter. Beaut. Felt good.

5 PM

Strength and Conditioning 35:00 [1]

Limited time.
Two times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
30 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
12 2x10kg dumbbell chest press
12 10kg single arm row
10 17.5kg military press
10 35kg lat pull down

Thursday Sep 6, 2018 #

Note
rhr:34 slept:8.0 (rest day)


7 PM

Running 12:19 [2] 2.4 km (5:08 / km) +30m 4:50 / km

To massage.

Wednesday Sep 5, 2018 #

Note
rhr:34 slept:8.0


5 PM

Running 40:17 intensity: (22:29 @1) + (17:07 @2) + (41 @3) 8.04 km (5:01 / km) +101m 4:43 / km
ahr:127 max:146 shoes: Mizuno Wave Inspire 11 Blue

Easy.

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 30kg squat
10 17.5kg military press
10 25kg bent over row

7 PM

Running 5:13 [1] 0.93 km (5:36 / km) +24m 4:58 / km
shoes: Mizuno Wave Inspire 11 Blue

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