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Training Log Archive: CharlWard

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running8 7:06:52 55.47(7:42) 89.27(4:47) 780
  Strength and Conditioning1 50:00
  Total9 7:56:52 55.47 89.27 780
averages - sleep:8.8 rhr:38

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MoTuWeThFrSaSu

Sunday Feb 17 #

8 AM

Running 1:41:37 intensity: (33:39 @1) + (51:56 @2) + (16:02 @3) 20.17 km (5:02 / km) +305m 4:41 / km
ahr:133 max:153

SLR

Saturday Feb 16 #

7 AM

Running 52:06 intensity: (10:22 @1) + (13:41 @2) + (28:03 @3) 12.36 km (4:13 / km) +63m 4:07 / km
ahr:144 max:159 shoes: Adidas Solar Glide

WU
10 steady
10 HM
10 steady
WD

HR didn’t really come down on the last 10 but it was definitely easier than the middle 10. It was uphill though.

Friday Feb 15 #

7 AM

Running 1:03:06 intensity: (42:36 @1) + (19:40 @2) + (50 @3) 12.37 km (5:06 / km) +187m 4:45 / km
ahr:124 max:146 shoes: Mizuno Wave Inspire 14

Armagh explorations.

Thursday Feb 14 #

8 AM

Running 13:49 intensity: (10:06 @1) + (3:43 @2) 2.68 km (5:10 / km)
ahr:121

Morning jog.

7 PM

Running 15:02 intensity: (9:54 @1) + (5:08 @2) 2.95 km (5:05 / km)
ahr:124 max:138 shoes: Mizuno Wave Inspire 14

WU

Running 9:59 intensity: (16 @1) + (5 @2) + (2:17 @3) + (4:18 @4) + (3:03 @5) 3.0 km (3:19 / km) +2m 3:19 / km
ahr:160 max:168 shoes: Adidas Adios White

What. Just. Happened?

Armagh. City of PB dreams.

Running 14:55 [1] 2.59 km (5:46 / km)
shoes: Mizuno Wave Inspire 14

I did not feel well. At all.

Wednesday Feb 13 #

Note
rhr:37 slept:9.0

8 AM

Running 27:38 intensity: (27:21 @1) + (17 @2) 5.43 km (5:05 / km)
ahr:119 max:131 shoes: Mizuno Wave Inspire 11 Blue

V easy flask.

Tuesday Feb 12 #

Note
rhr:36 slept:8.5

4 PM

Running 1:11:29 intensity: (10:24 @1) + (20:43 @2) + (38:55 @3) + (1:27 @4) 16.18 km (4:25 / km) +155m 4:13 / km
ahr:141 max:161 shoes: Adidas Solar Glide

WU
20 x 90/30
WD

Bit dark at the end...

Monday Feb 11 #

Note
rhr:41 slept:9.0

7 AM

Running 57:11 intensity: (42:17 @1) + (14:51 @2) + (3 @3) 11.53 km (4:58 / km) +69m 4:49 / km
ahr:125 max:145 shoes: Mizuno Wave Inspire 14

Commute

12 PM

Strength and Conditioning 50:00 [1]

5min jog

2x10
8kg single leg rotation slams
8kg over shoulder throws
box drops
box drop to bound

3x4
25,27.5,27.5kg hang clean

2x6
triple bound
lateral bound

3x8
50,60,60kg 1/4 pin squat
50kg speed squat
40kg RDL
47.5kg hexbar speed deadlift

2x8
10kgx2 inclined alternating press
10kgx2 seesaw rows

5min jog

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