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Training Log Archive: CharlWard

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running6 5:01:44 39.04(7:44) 62.83(4:48) 622
  Strength and Conditioning2 1:30:00
  Orienteering1 36:36 5.09(7:12) 8.19(4:28) 92
  Total7 7:08:20 44.13 71.03 714
averages - sleep:8.4 rhr:37

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MoTuWeThFrSaSu

Sunday Jul 21 #

Note
rhr:37 slept:9.0 (rest day)

Twinged calf on Fridays run early on but needed to run home so carried on. Getting better with icing and compression but rather take a day off now than a week off down the line.

Saturday Jul 20 #

Note
rhr:37 slept:8.5

10 AM

Running 16:05 intensity: (8:39 @1) + (6:31 @2) + (55 @3) 3.2 km (5:02 / km) +44m 4:42 / km
ahr:126 max:148 shoes: Mizuno Wave Inspire 15

WU

Orienteering 18:32 intensity: (1:02 @1) + (46 @2) + (6:29 @3) + (9:21 @4) + (54 @5) 4.08 km (4:33 / km) +55m 4:15 / km
ahr:155 max:166 shoes: Adidas Boston Boost Grey

Mytholmroyd Sprint 1.

Pretty tough with the climbing and super cautious because of the rain. Mostly ok but feeling very rusty with sprint.

Running 10:51 intensity: (1:30 @1) + (6:18 @2) + (3:03 @3) 2.23 km (4:52 / km) +28m 4:35 / km
ahr:140 max:159 shoes: Adidas Boston Boost Grey

WD

Running 4:43 intensity: (2:57 @1) + (1:33 @2) + (13 @3) 0.92 km (5:09 / km)
ahr:127 max:149 shoes: Mizuno Wave Inspire 15

WU

Orienteering 18:04 intensity: (30 @1) + (33 @2) + (10:21 @3) + (6:31 @4) + (9 @5) 4.11 km (4:24 / km) +37m 4:12 / km
ahr:156 max:165 shoes: Mizuno Wave Inspire 15

Mytholmroyd Sprint 2.

Found it hard to push and get up to speed. Some non-optimal routes but really fun sprint course.

Running 14:00 intensity: (2:56 @1) + (8:21 @2) + (2:43 @3) 2.62 km (5:21 / km) +35m 5:01 / km
ahr:135 max:156 shoes: Mizuno Wave Inspire 15

WD

Friday Jul 19 #

Note
rhr:38 slept:8.0

1 PM

Strength and Conditioning 45:00 [1]

2x6(each leg)
Knelt lo-hi band rotation
Hanging leg raises
Band resisted single leg RDL
10kg single leg hip thrust

3x6
50kg 1/4 pin squat
50kg block deadlift
Ballistic Bulgarian split squat
Lunge to step-up with knee drive
6kg lateral explosive lunge with chest pass
6kg explosive lunge with chest pass
6kg ball-wall throws

Running 52:27 intensity: (11:18 @1) + (38:36 @2) + (2:33 @3) 10.52 km (4:59 / km) +111m 4:44 / km
ahr:133 max:156 shoes: Mizuno Wave Inspire 14

Snail dodging.

Thursday Jul 18 #

Note
rhr:33 slept:8.0

3 PM

Running 54:25 [2] 10.85 km (5:01 / km) +131m 4:44 / km
shoes: Mizuno Wave Inspire 15

Home. V tired. Need new battery in HRM.

Wednesday Jul 17 #

Note
rhr:37 slept:8.5

6 PM

Running 18:52 [2] 4.03 km (4:41 / km) +21m 4:34 / km
shoes: Mizuno Wave Inspire 15

WU

Running 37:12 [5] 10.0 km (3:43 / km) +55m 3:37 / km
shoes: Nike ZoomFly Flyknit

Scunthorpe 10km.

I didn’t feel so great today and I’m a bit disappointed with the time. Glad to get out and do it, and it’s nice I can feel rubbish and still run this time. Still need a 10k PB.

Running 15:56 [2] 3.13 km (5:06 / km) +7m 5:02 / km
shoes: Mizuno Wave Inspire 15

WD

Tuesday Jul 16 #

Note
rhr:37 slept:8.5

6 PM

Running 26:22 [2] 5.46 km (4:50 / km)
shoes: Mizuno Wave Inspire 14

Easy Flask.

Monday Jul 15 #

Note
rhr:39 slept:8.0

1 PM

Strength and Conditioning 45:00 [1]

New session.

2x6(each leg)
Knelt lo-hi band rotation
Hanging leg raises
Band resisted single leg RDL
10kg single leg hip thrust

3x4
25kg clean

3x6
50kg 1/4 pin squat
50kg block deadlift
Ballistic Bulgarian split squat
Lunge to step-up with knee drive
6kg lateral explosive lunge with chest pass
6kg explosive lunge with chest pass
6kg ball-wall throws

5 PM

Running 50:51 [3] 9.88 km (5:09 / km) +189m 4:42 / km
shoes: Mizuno Wave Inspire 15

Easy road loop. Beaut of an evening.
HR didn’t connect for some reason.

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