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Training Log Archive: CharlWard

In the 7 days ending Jun 2, 2019:

activity # timemileskm+m
  Running9 5:31:49 43.98(7:33) 70.78(4:41) 339
  Strength and Conditioning2 1:30:00
  Total11 7:01:49 43.98 70.78 339
averages - sleep:8.1 rhr:37

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

12 PM

Running 14:20 [2] 2.87 km (5:00 / km)
shoes: Mizuno Wave Inspire 14

WU

1 PM

Running 17:33 [5] 5.0 km (3:31 / km)
shoes: Nike ZoomFly Flyknit

Northern Track 5000m - 6th.

Wasted opportunity to push my limits. Just ran very much within myself tucked into a nice little group and started racing them rather than testing myself. Wasn’t very confident before the race and it showed in this performance. Only highlight was winning a sprint finish. Got some wheels from somewhere.

2 PM

Running 20:01 [2] 4.01 km (5:00 / km)

WD

Saturday Jun 1, 2019 #

Note
rhr:41 slept:9.0

6 PM

Running 26:54 intensity: (11:03 @1) + (15:51 @2) 5.33 km (5:03 / km)
ahr:129 max:143 shoes: Mizuno Wave Inspire 14

Flask.

Friday May 31, 2019 #

Note
rhr:38 slept:8.0

6 PM

Running 11:32 intensity: (2:49 @1) + (8:43 @2) 2.45 km (4:43 / km)
ahr:131 max:140 shoes: Mizuno Waveknit R1

WU

Running 25:33 intensity: (5:23 @1) + (4:04 @2) + (7:18 @3) + (5:55 @4) + (2:53 @5) 5.56 km (4:36 / km) +26m 4:29 / km
ahr:147 max:167 shoes: Mizuno Waveknit R1

4x~800 (2) @ 5k
4x45s (1) @ quicker

Running 13:48 intensity: (1:17 @1) + (12:29 @2) + (2 @3) 2.8 km (4:55 / km) +4m 4:53 / km
ahr:139 max:145

WD

Thursday May 30, 2019 #

Note
rhr:36 slept:7.0

1 PM

Strength and Conditioning 45:00 [1]

5min jog

2x10
5kg single leg plate lo-hi
5kg lunge with rotation
fitball back extensions with rotation
fitball knee tucks

3x8
box jump
box drop

4 x Supersets: Ax4, Bx8
A 60kg squat
B 30kg split squat
A 62.5kg hexbar deadlift
B 20kg reverse lunge
A 2x15kg dumbbell chest press
B BOSU ball press-ups
A 2x15kg bent over row
B 2x5kg single leg shoulder press

5min jog

6 PM

Running 41:43 intensity: (10:18 @1) + (30:02 @2) + (1:23 @3) 8.41 km (4:58 / km) +108m 4:40 / km
ahr:133 max:146 shoes: Mizuno Wave Inspire 14

Easy Dale Dike.

Wednesday May 29, 2019 #

Note
rhr:37 slept:8.0

6 PM

Running 16:05 intensity: (5:41 @1) + (10:24 @2) 3.49 km (4:36 / km)
ahr:119 max:139 shoes: Mizuno Waveknit R1

WU

Running 26:13 intensity: (5:08 @1) + (5:30 @2) + (7:36 @3) + (5:09 @4) + (2:50 @5) 5.75 km (4:34 / km) +23m 4:28 / km
ahr:147 max:167 shoes: Mizuno Waveknit R1

3(1), 2(1), 1(2), 3(1), 2(1), 1(2), 6x~100(1).

Working hard and feeling good. V much enjoyed.

Running 14:32 intensity: (2:05 @1) + (12:27 @2) 2.91 km (4:59 / km) +5m 4:57 / km
ahr:135 max:143 shoes: Mizuno Waveknit R1

WD

Tuesday May 28, 2019 #

Note
rhr:35 slept:8.5

1 PM

Strength and Conditioning 45:00 [1]

5min jog

2x10
5kg single leg plate lo-hi
5kg lunge with rotation
fitball back extensions with rotation
fitball knee tucks

3x8
box jump
box drop

4 x Supersets: Ax4, Bx8
A 60kg squat
B 30kg split squat
A 62.5kg hexbar deadlift
B 20kg reverse lunge
A 2x15kg dumbbell chest press
B BOSU ball press-ups
A 2x15kg bent over row
B 2x5kg single leg shoulder press

5min jog

5 PM

Running 45:19 intensity: (20:53 @1) + (23:37 @2) + (49 @3) 9.42 km (4:49 / km) +127m 4:31 / km
ahr:128 max:146 shoes: Adidas Solar Glide

Felt quite spritely.

Monday May 27, 2019 #

10 AM

Running 58:16 intensity: (14:09 @1) + (10:18 @2) + (17:16 @3) + (16:33 @4) 12.79 km (4:33 / km) +47m 4:28 / km
ahr:144 max:164 shoes: Mizuno Waveknit R1

York City Race +WU/WD

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