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Training Log Archive: CharlWard

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running7 6:53:31 54.6(7:34) 87.87(4:42) 850
  Strength and Conditioning2 1:35:00
  Total9 8:28:31 54.6 87.87 850
averages - sleep:8.2 rhr:35

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Sunday Mar 3 #

8 AM

Running 1:22:42 intensity: (35:32 @1) + (36:20 @2) + (10:50 @3) 16.42 km (5:02 / km) +305m 4:37 / km
ahr:128 max:150

Easy 80

Saturday Mar 2 #

10 AM

Running 1:22:49 intensity: (5:19 @1) + (20:37 @2) + (25:06 @3) + (30:51 @4) + (56 @5) 19.94 km (4:09 / km) +71m 4:05 / km
ahr:151 max:165 shoes: Mizuno Wave Inspire 14

10 easy
15 steady
15 HM
5 easy
15 HM
10 steady
10 easy

Probably working too hard as hr fairly high but paces were what I wanted/expected so quite happy.

Friday Mar 1 #

Note
rhr:35 slept:7.0 (rest day)

Rubbish sleep.

Thursday Feb 28 #

Note
rhr:35 slept:8.5

4 PM

Running 42:18 intensity: (26:48 @1) + (15:30 @2) 8.03 km (5:16 / km) +188m 4:43 / km
ahr:123 max:144 shoes: Adidas Solar Glide

Crawl.

5 PM

Strength and Conditioning 45:00 [1]

1x10
5kg lo-hi
Single leg touch down
10kg single leg RDL

3x8
60kg rack pull
20kg high pull
Single leg calf raise
60kg 1/4 pin squat
Single leg squat
25kg bench
10kg single arm row
Alternating dead bugs
Double 5kg Russian twists

Wednesday Feb 27 #

Note
rhr:35 slept:8.5

10 AM

Running 1:10:57 intensity: (11:47 @1) + (20:44 @2) + (27:24 @3) + (11:02 @4) 16.6 km (4:16 / km) +67m 4:11 / km
ahr:145 max:162 shoes: Mizuno Wave Inspire 14

WU
40mins of 90/30
WD

Felt spectacularly poo on the last few. Good session though. Amazing weather.

Tuesday Feb 26 #

Note
rhr:35 slept:8.5

4 PM

Running 59:09 intensity: (38:00 @1) + (21:09 @2) 12.12 km (4:53 / km) +142m 4:37 / km
ahr:125 max:139 shoes: Adidas Solar Glide

Easy Forge Dam.

Monday Feb 25 #

Note
rhr:37 slept:8.5

8 AM

Running 59:13 intensity: (52:27 @1) + (6:46 @2) 11.53 km (5:08 / km) +67m 5:00 / km
ahr:121 max:139 shoes: Adidas Solar Glide

V easy commute.

12 PM

Strength and Conditioning 50:00 [1]

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

5 PM

Running 16:23 [2] 3.23 km (5:05 / km) +10m 5:00 / km
shoes: Adidas Solar Glide

To the bus.

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