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Training Log Archive: CharlWard

In the 7 days ending Oct 28, 2018:

activity # timemileskm+m
  Running7 6:12:45 45.59(8:11) 73.37(5:05) 601
  Strength and Conditioning2 55:00
  Total7 7:07:45 45.59 73.37 601
averages - sleep:13.7 rhr:36 weight:26kg

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

11 AM

Running 16:39 intensity: (27 @1) + (5:26 @2) + (10:46 @3) 3.42 km (4:52 / km) +13m 4:47 / km
ahr:145 max:158

WU

Running 23:43 intensity: (21 @1) + (22 @2) + (1:20 @3) + (1:15 @4) + (20:25 @5) 5.96 km (3:59 / km) +35m 3:52 / km
ahr:165 max:170

SYXC. Not good.

Running 16:10 intensity: (1:53 @1) + (5:27 @2) + (8:50 @3) 3.1 km (5:13 / km) +36m 4:56 / km
ahr:140 max:153

WD

Saturday Oct 27, 2018 #

9 AM

Running 46:25 intensity: (9:18 @1) + (15:49 @2) + (19:45 @3) + (1:33 @4) 8.21 km (5:39 / km) +102m 5:19 / km
ahr:145

30 easy
5x30s hills (2min)
5 WD

Friday Oct 26, 2018 #

12 PM

Running 49:40 intensity: (1:35 @1) + (16:30 @2) + (16:18 @3) + (15:17 @4) 11.11 km (4:28 / km) +84m 4:18 / km
ahr:150 max:165

10,10 tempo. Needed to earn my cake.
Forgot to split watch for the start of the first 10.
HR monitor still crazy.

Strength and Conditioning 20:00 [1]

Core.

Thursday Oct 25, 2018 #

Note
rhr:26 slept:26.0 weight:26kg (rest day)


C • 26 today :-) 4

Wednesday Oct 24, 2018 #

7 AM

Running 45:46 intensity: (4:01 @1) + (34:40 @2) + (7:05 @3) 8.6 km (5:19 / km) +79m 5:05 / km
ahr:134 max:147

Commute.

5 PM

Strength and Conditioning 35:00 [1]

3x10
1min plank
Deadbugs
6kg bicep curl
6kg overhead press
45s side plank
6kg Russian twist
5kg walking lunge
28,28,35 lat pull down
17.5kg bent over row

Running 38:22 intensity: (5:18 @1) + (22:04 @2) + (11:00 @3) 7.24 km (5:18 / km) +104m 4:57 / km
ahr:141

V tired. New headtorch is amazing.

Tuesday Oct 23, 2018 #

Note
rhr:41 slept:7.5


1 PM

Note
rhr:34


5 PM

Running 19:05 intensity: (3:51 @1) + (13:56 @2) + (1:18 @3) 3.86 km (4:57 / km) +35m 4:44 / km
ahr:134 shoes: Mizuno Wave Inspire 11 Blue

HR monitor still poo.

Running 35:19 intensity: (11:34 @1) + (3:53 @2) + (8:57 @3) + (4:10 @4) + (6:45 @5) 6.62 km (5:20 / km)
ahr:143 shoes: Adidas Boston Boost Grey

2k ‘tempo’ - chasing Ellen and Juliet who are a bit quick.
10x400 (70s).

Happy with that.

Running 20:33 intensity: (5:30 @1) + (7:15 @2) + (7:48 @3) 3.81 km (5:23 / km) +25m 5:13 / km
shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Oct 22, 2018 #

Note
rhr:41 slept:7.5


7 AM

Running 1:01:03 intensity: (11:07 @1) + (38:56 @2) + (11:00 @3) 11.44 km (5:20 / km) +89m 5:08 / km
ahr:139 shoes: Mizuno Wave Inspire 11 Blue

One way commute.
HR monitor needs battery changing.

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