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Training Log Archive: CharlWard

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running7 6:58:35 54.47(7:41) 87.66(4:46) 1221
  Strength and Conditioning1 50:00
  Total8 7:48:35 54.47 87.66 1221
averages - sleep:7.9 rhr:39

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MoTuWeThFrSaSu

Sunday Feb 24 #

11 AM

Running 1:50:33 intensity: (31:36 @1) + (56:48 @2) + (22:09 @3) 21.74 km (5:05 / km) +397m 4:40 / km
ahr:134 max:154 shoes: Mizuno Wave Inspire 14

Long. Felt pretty pooped tbh.

Saturday Feb 23 #

Note
rhr:35 slept:9.0


12 PM

Running 16:07 intensity: (10:12 @1) + (5:54 @2) + (1 @3) 3.31 km (4:52 / km) +39m 4:36 / km
ahr:124 max:144

WU

Running 31:20 intensity: (21 @1) + (4 @2) + (6:50 @3) + (9:45 @4) + (14:20 @5) 8.22 km (3:49 / km) +155m 3:29 / km
ahr:162 max:169

National XC - 40th.

Can’t complain. Had a pretty solid run and managed to keep working through people. Started my finish a bit early and the final few hundred metres was horrible, but still didn’t get overtaken yay.

Running 16:38 intensity: (5:34 @1) + (11:04 @2) 2.99 km (5:34 / km) +51m 5:07 / km
ahr:129 max:143

WD with Rach.

Friday Feb 22 #

Note
rhr:36 slept:8.0

7 AM

Running 30:01 intensity: (29:02 @1) + (59 @2) 6.2 km (4:51 / km)
ahr:123 max:134 shoes: Mizuno Wave Inspire 14

V easy 30.

Thursday Feb 21 #

Note
rhr:40 slept:8.5



4 PM

Running 44:18 intensity: (21:08 @1) + (23:10 @2) 8.98 km (4:56 / km) +83m 4:43 / km
ahr:130 max:141 shoes: Mizuno Wave Inspire 14

Easy peasy.

Wednesday Feb 20 #

Note
rhr:42 slept:7.0

Really hard to sleep with sore throat.

1 PM

Running 41:01 [2] 8.76 km (4:41 / km) +68m 4:30 / km
shoes: Adidas Solar Glide

An attempt to make myself feel better; easy run and lunch at Coleman’s Deli.

Tuesday Feb 19 #

Note
rhr:40 slept:8.0

4 PM

Running 1:13:35 intensity: (19:56 @1) + (9:06 @2) + (34:54 @3) + (9:39 @4) 16.54 km (4:27 / km) +281m 4:06 / km
ahr:143 max:163 shoes: Mizuno Wave Inspire 14

15 steady, 15 HM, 15 steady.

Done off HR data as it was a hilly route.
Steady in 145-155.
HM in 155-162.

Happy with this, but tired.

Monday Feb 18 #

Note
rhr:40 slept:7.0

Bailed on morning run. Felt a bit tired and groggy.

12 PM

Strength and Conditioning 50:00 [1]

Lighter weights. Better form. Hopefully.
Also changed to single leg stuff because more specific.

5min jog

1x10
5kg plate lo-hi
single leg touch down
8kg rotation slam
8kg over-shoulder throw

3x5
25kg hang clean
lateral bound L&R
single leg box jump L&R

3x8
50kg 1/4 pin squat
30kg Bulgarian split squat (4 each leg)
50kg hexbar deadlift
30kg single leg RDL (4 each leg)

2x8
2x10kg alternating press
2x10kg seesaw rows

5min jog

4 PM

Running 55:02 intensity: (14:58 @1) + (38:18 @2) + (1:46 @3) 10.93 km (5:02 / km) +147m 4:43 / km
ahr:130 max:150 shoes: Adidas Solar Glide

Reverse commute.

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