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Training Log Archive: CharlWard

In the 7 days ending Nov 11, 2018:

activity # timemileskm+m
  Running6 6:05:57 44.91(8:09) 72.28(5:04) 1084
  Strength and Conditioning1 45:00
  Total7 6:50:57 44.91 72.28 1084
averages - sleep:8.4 rhr:41

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

Note
rhr:42 slept:8.5

8 AM

Running 1:02:41 intensity: (32:41 @2) + (30:00 @3) 10.91 km (5:45 / km) +325m 5:00 / km

Hilly pre-breakfast.
Glad I had a map as the paths were not well signed. Pretty tricky terrain; rocky, muddy and rutted in places.
Didn’t want to do too much as have done 3 sessions this week and have to do some double days this week.

Saturday Nov 10, 2018 #

Note
rhr:42 slept:9.5

12 PM

Running 16:05 [2] 3.33 km (4:50 / km) +18m 4:43 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

There is actually no point wearing this hrm.

Running 28:46 intensity: (25:39 @3) + (54 @4) + (2:13 @5) 6.27 km (4:35 / km) +279m 3:45 / km
shoes: Mizuno Wave Inspire 11 Blue

~30min Kenyan hills.

Did 3 x up/down out of the village and back, turning at an obvious marker on the road.

Running 15:46 [2] 3.02 km (5:13 / km)
shoes: Mizuno Wave Inspire 11 Blue

Ouch.
I mean, my legs already hurt from the gym, now it’s double hurt.

Friday Nov 9, 2018 #

Note
rhr:40 slept:8.0

1 PM

Strength and Conditioning 45:00 [1]

1x10
5kg plate lo-hi
single leg touch down

3x8
box jumps
25kg bench
40kg squat

15kg curl
15kg military press
10kg single arm row
7.5kg single arm overhead press

walking lunge

2x
45s plank
20 dead bugs
30s side plank
8 leg raises

New type of session inspired by Athletics Weekly. Needs some tweaking. It was fairly hard actually.

5 PM

Running 48:42 [2] 9.16 km (5:19 / km) +115m 5:00 / km
shoes: Nike Zoom Elite

Shuffle.

Thursday Nov 8, 2018 #

Note
rhr:40 slept:9.5

12 PM

Running 16:16 [2] 3.3 km (4:56 / km)

WU

Running 30:11 intensity: (9 @1) + (19 @2) + (11:06 @3) + (18:37 @4) 7.32 km (4:07 / km) +15m 4:05 / km
ahr:160 max:165

10,10,10 tempo.

Was going to run off HR, but clearly my monitor is not playing ball, so went off feel.
First 10 maybe too quick but was v comfy. Second 10 harder but still comfy. Last 10 basically same pace as 2nd but I felt like death. Urgh.

Running 7:16 intensity: (39 @1) + (5:07 @2) + (1:30 @3) 1.48 km (4:55 / km) +1m 4:54 / km
ahr:139 max:148

WD pt. 1

Running 1:08 intensity: (1:06 @1) + (2 @2) 0.27 km (4:10 / km) +3m 3:58 / km
ahr:108 max:133

5 x hill sprint.

Running 10:16 intensity: (55 @1) + (7:00 @2) + (2:21 @3) 1.97 km (5:13 / km)
ahr:139 max:142

WD pt. 2

Wednesday Nov 7, 2018 #

Note
rhr:43 slept:7.5 (rest day)

Toms birthday.

Tuesday Nov 6, 2018 #

Note
rhr:40 slept:8.0

5 PM

Running 18:58 intensity: (2:54 @1) + (14:05 @2) + (1:59 @3) 3.83 km (4:57 / km) +22m 4:49 / km
ahr:135 max:145 shoes: Nike Zoom Elite

WU

Running 35:39 intensity: (7:01 @1) + (3:57 @2) + (6:03 @3) + (11:08 @4) + (7:30 @5) 7.37 km (4:50 / km)
ahr:149 max:168 shoes: Adidas Boston Boost Grey

10min aiming for 3:45’s.
10x400 aiming for 80’s.

400’s a lot harder today as was leading the girls behind with Ellen 3-5 seconds ahead. Also last two solo.

C • Lonely 4

Running 1:15 intensity: (1:03 @1) + (8 @2) + (4 @3) 0.42 km (3:00 / km)
ahr:115 max:151 shoes: Adidas Boston Boost Grey

4x100. Gotta start from somewhere...

Running 21:10 intensity: (2:05 @1) + (8:14 @2) + (10:51 @3) 3.92 km (5:24 / km) +15m 5:17 / km
shoes: Nike Zoom Elite

WD

Monday Nov 5, 2018 #

Note
rhr:42 slept:8.0

Bonfire&fireworks > gym.

4 PM

Running 51:48 [2] 9.73 km (5:19 / km) +291m 4:38 / km

“I’ll try a new off-road run in the dark”. Bailed after a few km of slippery and narrow trails and stayed on the roads.

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