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Training Log Archive: CharlWard

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Running6 5:39:00 45.64(7:26) 73.45(4:37) 663
  Strength and Conditioning2 1:20:00
  Total8 6:59:00 45.64 73.45 663

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

9 AM

Running 8:10 intensity: (1:04 @1) + (6:02 @2) + (1:04 @3) 1.72 km (4:46 / km) +6m 4:41 / km
ahr:135 max:148 shoes: Nike Zoom Elite

WU

Running 1:24:23 intensity: (12 @1) + (10 @2) + (22:58 @3) + (56:37 @4) + (4:26 @5) 21.11 km (4:00 / km) +19m 3:59 / km
ahr:161 max:167 shoes: Adidas Boston Boost Grey

Humber Coastal Half.

Half marathon debut, so didn’t know what to expect especially since I have done zero training for the distance.
Really enjoyed it. It was very sociable up to around 8miles where I left my new friends behind. From 10miles it started to hurt a bit and I got quite tired and it was also lonely. Multi-terrain with two miles along a grassy footpath, a few short sections of gravel trail and one small section of sand back to the sea-front.

Surprised at the time given the enourmous coastal wind, but mega happy with the time and to take the win!

C • Amazing! 2

Running 6:06 intensity: (4:14 @1) + (1:52 @2) 1.0 km (6:07 / km) +4m 6:00 / km
ahr:124 max:136 shoes: Adidas Boston Boost Grey

Oh dear.

Saturday Sep 15, 2018 #

8 AM

Running 30:01 [2] 6.3 km (4:46 / km) +68m 4:31 / km

Easy 30.

Friday Sep 14, 2018 #

Note
(rest day)

Full rest day yaaas.

Thursday Sep 13, 2018 #

5 PM

Running 47:15 intensity: (23:38 @1) + (21:10 @2) + (2:27 @3) 9.48 km (4:59 / km) +207m 4:30 / km
ahr:126 max:151

Easy with Tom.

Massage in evening. Lovely.

Wednesday Sep 12, 2018 #

Note

Hip really uncomfortable overnight again.

5 PM

Running 45:04 intensity: (14:02 @1) + (19:24 @2) + (11:38 @3) 9.12 km (4:56 / km) +101m 4:41 / km
ahr:137 shoes: Mizuno Wave Inspire 11 Blue

Easy. Ran with Craig on his bike for a bit. Nice.

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
30 6kg Russian twist
10 2x6kg bicep curl
12 tricep dips
10 25kg bench press
10 10kg single arm row
10 40kg deadlift
10 15kg military press
10 35kg lat pull down

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

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