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Training Log Archive: CharlWard

In the 7 days ending Dec 17, 2018:

activity # timemileskm+m
  Running6 6:32:53 50.79(7:44) 81.75(4:48) 664
  Strength and Conditioning1 45:00
  Total7 7:17:53 50.79 81.75 664
averages - sleep:7.5 rhr:37

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TuWeThFrSaSuMo

Monday Dec 17, 2018 #

Note
rhr:33 slept:8.0

Note

Baking biscuits > gym.

C • Agreed 2
8 AM

Running 1:02:07 intensity: (25:32 @1) + (35:48 @2) + (47 @3) 12.55 km (4:57 / km)
ahr:128 max:147

Damflask dosage.

Sunday Dec 16, 2018 #

Note
rhr:35 slept:8.0

9 AM

Running 1:47:05 intensity: (24:21 @1) + (42:57 @2) + (39:47 @3) 21.6 km (4:57 / km) +308m 4:38 / km
ahr:141

Looong run. Beaut day.
Faster 2nd half.

Saturday Dec 15, 2018 #

Note
rhr:36 slept:8.0

11 AM

Running 1:24:02 intensity: (12:30 @1) + (26:55 @2) + (33:21 @3) + (8:43 @4) + (2:33 @5) 17.86 km (4:42 / km) +153m 4:31 / km
ahr:144 max:179

The HR monitor is back... doesn’t seem correct for the first tempos but good for the rest of the session.

WU
5 @ 4:13m/k
10 @ 4:01m/k
(~3min)
8 x 65s hill (jog back)
(~3min)
8 x 16s hill (jog back)
(~3min)
10 @ 3:56m/k
WD

That’s a whole loada laps on the watch.

Friday Dec 14, 2018 #

Note
rhr:35 slept:4.0 (rest day)

How does anyone sleep in a hospital?

Disappointed not to be able to run or do my gym session today, but just too tired and needed to relax after NGH.

Thursday Dec 13, 2018 #

Note
rhr:36 slept:8.5

Note
(rest day)

NGH

Wednesday Dec 12, 2018 #

Note
rhr:42 slept:8.0

8 AM

Running 15:33 [2] 3.13 km (4:58 / km) +53m 4:35 / km
shoes: Mizuno Wave Inspire 11 Blue

Hillsborough - work. Running home later.

12 PM

Strength and Conditioning 45:00 [1]

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

3x5
70,75,75 rack pull
22.5,25,25 high pull

3x8
broad jumps

3x8
27.5,30,30 front squat
27.5,30,30 bench
40 RDL (better form)
12.5 single arm row

2x8
dead bugs
4kg wiper twists

2 PM

Running 46:58 [3] 9.5 km (4:57 / km) +116m 4:40 / km
shoes: Mizuno Wave Inspire 11 Blue

Back from the gym.

Tuesday Dec 11, 2018 #

Note
rhr:42 slept:8.0

5 PM

Running 19:06 [2] 3.89 km (4:55 / km) +22m 4:46 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

Running 38:18 intensity: (8:18 @3) + (30:00 @4) 9.46 km (4:03 / km)
shoes: Adidas Boston Boost Grey

5x1600 (2min/300 jog)

Aiming for 6min. Didn’t look at my watch on the last rep, maybe should have done to kick myself into gear. Good session but want more.

Running 19:44 [2] 3.76 km (5:15 / km) +13m 5:10 / km
shoes: Mizuno Wave Inspire 11 Blue

WD

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