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Training Log Archive: CharlWard

In the 7 days ending Jun 23, 2019:

activity # timemileskm+m
  Running8 6:40:41 49.63(8:04) 79.88(5:01) 777
  Strength and Conditioning2 1:15:00
  Orienteering2 56:16 8.6(6:33) 13.84(4:04) 22
  Total10 8:51:57 58.23 93.71 798
averages - sleep:7.6 rhr:35

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MoTuWeThFrSaSu

Sunday Jun 23, 2019 #

11 AM

Running 10:31 intensity: (9:54 @1) + (37 @2) 2.08 km (5:03 / km) +3m 5:01 / km
ahr:95 max:134 shoes: Mizuno Waveknit R1

WU

Orienteering 11:55 intensity: (1:20 @1) + (41 @2) + (3:08 @3) + (5:46 @4) + (1:00 @5) 3.08 km (3:52 / km)
ahr:153 max:166

EMOA Sprint Champs, Prologue.

Fast. Nice.

Running 9:30 intensity: (3:04 @1) + (6:26 @2) 1.82 km (5:14 / km)
ahr:129 max:136 shoes: Mizuno Waveknit R1

WD

Running 10:23 intensity: (3:09 @1) + (4:43 @2) + (1:18 @3) + (1:13 @4) 2.0 km (5:11 / km)
ahr:132 max:163 shoes: Mizuno Waveknit R1

WU

Orienteering 16:11 intensity: (1:02 @2) + (3:55 @3) + (6:22 @4) + (4:52 @5) 3.82 km (4:15 / km)
ahr:151 max:169 shoes: Mizuno Waveknit R1

EMOA Chase.

Much more technical. SI Air didn’t work, poo. Great course and good fun.
Forgot the stop watch at the end.

Running 15:16 intensity: (3:03 @1) + (12:13 @2) 2.71 km (5:38 / km) +1m 5:38 / km
ahr:132 max:140 shoes: Mizuno Waveknit R1

WD. Flagging.

Saturday Jun 22, 2019 #

1 PM

Running 14:38 intensity: (8:08 @1) + (6:30 @2) 2.94 km (4:59 / km) +36m 4:42 / km
ahr:122 max:140 shoes: Mizuno Waveknit R1

WU

Orienteering 28:10 intensity: (34 @1) + (14 @2) + (5:33 @3) + (18:07 @4) + (3:42 @5) 6.94 km (4:03 / km) +22m 4:00 / km
ahr:160 max:168 shoes: Mizuno Waveknit R1

Gainsborough Middle.

Started a bit fast and didn’t get the best routes 1-2 and 2-3. Otherwise mostly flowing well. Too slow making the decision for 14-15 and the hill killed me, and then bad route 15-16. It was great fun.

C • Route choice 3

Running 15:14 intensity: (57 @1) + (8:24 @2) + (5:53 @3) 3.15 km (4:50 / km) +2m 4:49 / km
ahr:141 max:149

WD around sprint course B

Friday Jun 21, 2019 #

Note
rhr:35 slept:7.5 (rest day)

12 PM

Strength and Conditioning 35:00 [1]

2x6 (each side)
knelt band rotation
band lo-hi
band resisted RDL
band crab walk

3x4 cleans, 25kg

Supersets: 3 x Ax6, Bx6
A: speed squat, 30kg
B: squat jump
A: hexbar deadlift, 50kg
B: triple bound
A: jammer press (L&R), 20kg
B: pullover, 10kg
A: single arm chest press, 10kg
B: T-bar row, 40kg

Thursday Jun 20, 2019 #

Note
rhr:36 slept:8.0

4 PM

Running 1:58:15 intensity: (16:31 @1) + (1:00:49 @2) + (40:55 @3) 23.52 km (5:02 / km) +394m 4:38 / km
ahr:139 max:158 shoes: Mizuno Wave Inspire 14

2hours. Travelled a bit further than I expected to in the time. Nice run.

Wednesday Jun 19, 2019 #

Note
rhr:37 slept:7.5

8 AM

Running 15:23 [2] 2.99 km (5:09 / km) +57m 4:42 / km
shoes: Mizuno Wave Inspire 14

Bus - work.

1 PM

Strength and Conditioning 40:00 [1]

New session fun.

5min jog.

2x6 (each side)
knelt band rotation
band lo-hi
band resisted RDL
band crab walk

3x4 cleans, 25kg

Supersets: 3 x Ax6, Bx6
A: speed squat, 30kg
B: squat jump
A: hexbar deadlift, 50kg
B: triple bound
A: jammer press (L&R), 20kg
B: pullover, 10kg
A: single arm chest press, 10kg
B: T-bar row, 40kg

5min jog

5 PM

Running 57:03 intensity: (20:00 @1) + (30:00 @2) + (7:03 @3) 11.48 km (4:58 / km) +112m 4:44 / km
shoes: Mizuno Wave Inspire 14

Run home. Silly HR.

Tuesday Jun 18, 2019 #

Note
rhr:34 slept:8.0

5 PM

Running 17:41 intensity: (7:03 @1) + (10:32 @2) + (6 @3) 3.75 km (4:43 / km) +22m 4:35 / km
ahr:128 max:145 shoes: Mizuno Wave Inspire 14

WU

Running 25:44 intensity: (5:06 @1) + (9:54 @2) + (9:09 @3) + (1:35 @4) 5.19 km (4:58 / km)
ahr:141 max:163 shoes: Nike ZoomFly Flyknit

Supposed to be 12x400 (1min)...

8x400
1x300
1x400
2x300

Nice group out today which made the session so much easier! Missed the group set off on rep 9 so only did 300, then the other two girls stopped and I was off the back of the boys. Finished on two 300’s as pace was dropping.

Really surprised and pleased with the paces for the first 8.

Running 1:09 [1] 0.39 km (2:57 / km)
ahr:101 max:116 shoes: Nike ZoomFly Flyknit

4x100

Running 19:58 intensity: (7:59 @1) + (11:59 @2) 3.84 km (5:12 / km) +17m 5:05 / km
ahr:129 max:140 shoes: Mizuno Wave Inspire 14

WD

Monday Jun 17, 2019 #

Note
rhr:34 slept:7.0

7 AM

Running 57:14 intensity: (40:42 @1) + (15:22 @2) + (1:10 @3) 11.61 km (4:56 / km) +68m 4:47 / km
ahr:127 max:151

To work.

4 PM

Running 12:42 [1] 2.42 km (5:14 / km) +66m 4:37 / km

Key collection.

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