Training Log Archive: CharlWardIn the 7 days ending Nov 18, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Nov 18, 2018 #
Running 16:57 [2] 3.53 km (4:48 / km) +68m 4:23 / km
Running 25:33 [4] 6.5 km (3:56 / km) +149m 3:32 / km
Went out at a comfortable pace with the aim of it feeling pretty easy for a lap. It worked well and I was always passing people. Maybe I could have dug deeper on the last lap to catch a couple of girls, instead of thinking ‘oh they’ll come back to me’; they didn’t.
Nice place and course. Much happier about this one and things to build on.
Running 27:52 [2] 5.49 km (5:05 / km) +90m 4:42 / km
Saturday Nov 17, 2018 #
Note
rhr:48 slept:8.0
Running 38:59 [2] 7.98 km (4:53 / km) +17m 4:50 / km
shoes: Mizuno Wave Inspire 11 Blue
Friday Nov 16, 2018 #
Note
rhr:43 slept:8.0
Strength and Conditioning 45:00 [1]
1x10
5kg plate lo-hi
Single leg touch down
3x10
box jump
35kg deadlift
3x15
2x10kg dumbbell chest press
10kg single arm row
2x5kg shoulder press
2x5kg curl
3x10
15kg Bulgarian split squat
3x10
Yoga ball sit ups
Yoga ball twisted sit ups
30s Yoga ball plank
Thursday Nov 15, 2018 #
Note
rhr:41 slept:9.0
Running 15:27 [2] 3.25 km (4:45 / km) +17m 4:38 / km
Running 21:29 4.58 km (4:42 / km) +122m 4:08 / km
(4mins)
4x15s hill (jog back)
Legs stiffened up from rep 2 and felt like I was grinding to a halt on rep 7 and 8. Still, got it done.
Running 15:25 [2] 3.15 km (4:54 / km)
Wednesday Nov 14, 2018 #
Note
rhr:42 slept:8.0
Running 58:35 [2] 11.68 km (5:01 / km) +69m 4:52 / km
shoes: Mizuno Wave Inspire 11 Blue
Strength and Conditioning 50:00 [1]
1x10
5kg plate lo-hi
forward bounds
3x10
single leg box jump
25,27.5,27.5kg bench
30,35,35kg squat
3x12
2x10kg alternating dumbbell chest press
10kg single arm row
2x6kg seated shoulder press
2x6kg curl
3x10
20kg single leg RDL
3x20
6kg Russian twist
Straight arm plank with shoulder tap
5min jog
Running 14:54 [2] 3.02 km (4:56 / km) +14m 4:50 / km
shoes: Mizuno Wave Inspire 11 Blue
Tuesday Nov 13, 2018 #
Note
rhr:42 slept:8.0
Running 15:41 [2] 3.35 km (4:41 / km)
Running 30:00 7.4 km (4:03 / km) +33m 3:58 / km
Aiming for: just above tempo pace/jog.
Good session.
Running 2:04 [2] 0.68 km (3:03 / km)
Running 12:01 [2] 2.49 km (4:49 / km) +6m 4:46 / km
Monday Nov 12, 2018 #
Note
rhr:40 slept:8.0
Running 39:42 7.8 km (5:05 / km) +88m 4:49 / km
Strength and Conditioning 45:00 [1]
3x8
box jumps
25,30,30kg bench
10kg split squat L&R
3x12
2x8kg bent over row
15kg military press
2x6kg bicep curl
6kg single arm overhead press L&R
3x8
35,45,45kg RDL
3x10
8kg oblique curl L&R
Yoga ball sit ups
Yoga ball twisted sit ups L&R
Running 47:09 [2] 8.9 km (5:18 / km) +112m 4:59 / km