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Training Log Archive: CharlWard

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running8 7:00:00 56.39(7:27) 90.74(4:38) 352
  Strength and Conditioning2 1:15:00
  Total10 8:15:00 56.39 90.74 352
averages - sleep:7.8 rhr:36

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MoTuWeThFrSaSu

Sunday Jun 30 #

11 AM

Running 1:01:28 intensity: (41:28 @2) + (20:00 @3) 14.01 km (4:23 / km) +2m 4:23 / km
shoes: Mizuno Waveknit R1

La Rochelle.

2x10mins. Also planned to do 5x1/1 but suffered on the 10’s so gave it a miss. Legs felt heavy and it was super hot/humid.

Nice coastline.

Saturday Jun 29 #

11 AM

Running 1:00:00 intensity: (23:50 @1) + (29:00 @2) + (7:10 @3) 12.0 km (5:00 / km)
ahr:135 shoes: Mizuno Wave Inspire 15

Treadmill

Friday Jun 28 #

8 AM

Running 47:25 intensity: (30:19 @1) + (17:06 @2) 9.99 km (4:45 / km) +11m 4:43 / km
ahr:126 max:138 shoes: Mizuno Wave Inspire 15

Pre holiday. New shoes. Yesssss.

Thursday Jun 27 #

11 AM

Running 14:31 intensity: (1:53 @1) + (10:19 @2) + (2:19 @3) 3.13 km (4:38 / km)
ahr:138 max:151 shoes: Mizuno Wave Inspire 14

WU

Running 44:22 intensity: (1:25 @1) + (29 @2) + (28:23 @3) + (14:05 @4) 11.32 km (3:55 / km) +77m 3:47 / km
ahr:155 max:163 shoes: Mizuno Wave Inspire 14

22 x 90/30

Found this quite hard today but kept focusing on keeping a nice rhythm all the way through, and it was fairly consistent so that’s nice.

Running 12:49 intensity: (33 @1) + (12:16 @2) 2.6 km (4:56 / km) +6m 4:53 / km
ahr:138 max:144 shoes: Mizuno Wave Inspire 14

WD struggle

Wednesday Jun 26 #

Note
rhr:35 slept:7.5

7 AM

Running 57:53 intensity: (16:52 @1) + (27:08 @2) + (13:53 @3) 11.54 km (5:01 / km) +69m 4:52 / km
ahr:139 shoes: Mizuno Wave Inspire 14

To work.

1 PM

Strength and Conditioning 35:00 [1]

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

3x5 cleans, 25kg

Supersets: 3 x Ax5, Bx5
A: speed squat, 40kg
B: squat jump
A: hexbar deadlift, 57.5kg
B: triple bound
A: jammer press (L&R), 22.5kg
B: pullover, 10kg
A: single arm chest press, 10kg
B: T-bar row, 45kg

Tuesday Jun 25 #

Note
rhr:35 slept:8.0

6 PM

Running 15:04 intensity: (4:11 @1) + (10:53 @2) 3.14 km (4:48 / km) +21m 4:39 / km
ahr:131 max:140 shoes: Mizuno Wave Inspire 14

WU

Running 20:18 intensity: (32 @1) + (1:07 @2) + (4:59 @3) + (3:58 @4) + (9:42 @5) 5.63 km (3:36 / km) +84m 3:22 / km
ahr:160 max:172 shoes: Nike ZoomFly Flyknit

Dam Flask Road Relays.

Leg one. 2nd behind the Sheffield half winner who was still flying! Pipped Rotherham about 80m from the finish after a very hard chase down the hill! Super happy.

1:17 quicker than last year. Awesome.

Running 15:22 intensity: (3:26 @1) + (10:29 @2) + (1:27 @3) 2.91 km (5:17 / km) +3m 5:15 / km
ahr:134 max:150 shoes: Mizuno Wave Inspire 14

WD

Monday Jun 24 #

Note
rhr:37 slept:8.0

9 AM

Running 56:06 intensity: (5:08 @1) + (35:15 @2) + (15:43 @3) 11.49 km (4:53 / km) +70m 4:44 / km
ahr:138 max:151 shoes: Adidas Solar Glide

To work.

1 PM

Strength and Conditioning 40:00 [1]

5min jog.

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

3x5 cleans, 25kg

Supersets: 3 x Ax5, Bx5
A: speed squat, 40kg
B: squat jump
A: hexbar deadlift, 57.5kg
B: triple bound
A: jammer press (L&R), 22.5kg
B: pullover, 10kg
A: single arm chest press, 10kg
B: T-bar row, 45kg

5min jog

5 PM

Running 14:42 [2] 2.99 km (4:55 / km) +10m 4:50 / km
shoes: Adidas Solar Glide

To bus.

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