Training Log Archive: CharlWardIn the 7 days ending Feb 10, 2019:
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Sunday Feb 10, 2019 #
7 AM
Running 51:20 11.01 km (4:40 / km) +94m 4:28 / km
ahr:136 max:150 shoes: Adidas Solar Glide
Industrial estates of West Bromwich.
Saturday Feb 9, 2019 #
Note
rhr:42 slept:7.0 (rest day)
V windy. Hard to sleep.
Friday Feb 8, 2019 #
Note
rhr:40 slept:8.5
4 PM
Running 46:56 11.13 km (4:13 / km) +78m 4:05 / km
ahr:145 max:158 shoes: Mizuno Wave Inspire 14
Sub-tempo.
1xDamflask relays loop (to get a hill in)
1xDamflask loop
HR maybe a bit high but felt comfy.
1xDamflask relays loop (to get a hill in)
1xDamflask loop
HR maybe a bit high but felt comfy.
Thursday Feb 7, 2019 #
Note
rhr:36 slept:8.0
4 PM
Running 34:47 6.94 km (5:01 / km) +69m 4:46 / km
ahr:120 max:136
Super duper recovery. Keeping the HR as low as possible.
5 PM
Strength and Conditioning 45:00 [1]
1x10
5kg plate lo hi
Single leg touch down
5kg single leg RDL
Hop and hold
2x5
25kg hang clean
2x6
triple bound
lateral bound
3x10
50kg 1/4 pin squat
40kg speed squat
40kg RDL
47.5kg hexbar speed deadlift
2x8
2x10kg dumbbell press
2x10kg seesaw rows
5kg plate lo hi
Single leg touch down
5kg single leg RDL
Hop and hold
2x5
25kg hang clean
2x6
triple bound
lateral bound
3x10
50kg 1/4 pin squat
40kg speed squat
40kg RDL
47.5kg hexbar speed deadlift
2x8
2x10kg dumbbell press
2x10kg seesaw rows
Wednesday Feb 6, 2019 #
Note
rhr:36 slept:8.0
12 PM
Running 1:21:04 19.64 km (4:08 / km) +44m 4:05 / km
ahr:145 max:161 shoes: Mizuno Wave Inspire 14
10 easy
50 @ HM
20 easy
The last 10 of the 50 was tough. V happy with this session.
50 @ HM
20 easy
The last 10 of the 50 was tough. V happy with this session.
Tuesday Feb 5, 2019 #
Note
rhr:33 slept:8.5
12 PM
Strength and Conditioning 45:00 [1]
New set. I think I might hurt tomorrow.
2x10
8kg single leg rotation slams
8kg over shoulder throws
box drops
box drop to bound
2x5
25kg hang clean (lol I am so rubbish at this)
2x6
triple bound
lateral bound
3x10
50,55,55kg 1/4 pin squat
40kg speed squat
40kg RDL
47.5kg hexbar speed deadlift
2x8
7.5kgx2 inclined alternating press
7.5kgx2 seesaw rows
2x10
8kg single leg rotation slams
8kg over shoulder throws
box drops
box drop to bound
2x5
25kg hang clean (lol I am so rubbish at this)
2x6
triple bound
lateral bound
3x10
50,55,55kg 1/4 pin squat
40kg speed squat
40kg RDL
47.5kg hexbar speed deadlift
2x8
7.5kgx2 inclined alternating press
7.5kgx2 seesaw rows
5 PM
Running 46:51 10.32 km (4:32 / km)
ahr:133 max:147 shoes: Mizuno Wave Inspire 14
Fear of Attercliffe and the dark keeping me moving. Felt springy. Nice.
Monday Feb 4, 2019 #
Note
rhr:35 slept:8.5 (rest day)
REST DAY YAY + recovery week