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Training Log Archive: CharlWard

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running10 6:54:15 51.64(8:01) 83.11(4:59) 676
  Strength and Conditioning2 1:25:00
  Orienteering1 25:52 3.71(6:59) 5.96(4:20) 9
  Total12 8:45:07 55.35 89.07 685
averages - sleep:8 rhr:38

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MoTuWeThFrSaSu

Sunday Jul 28 #

Note
rhr:36 slept:9.5

9 AM

Running 1:11:52 [2] 14.32 km (5:01 / km) +242m 4:38 / km
shoes: Adidas Solar Glide

Nice pre-breakfast run.

Saturday Jul 27 #

Note
rhr:38 slept:8.5

9 AM

Running 15:04 [2] 3.04 km (4:57 / km)
shoes: Mizuno Wave Inspire 15

Watch is working again! (Apart from this warm up which it won’t upload)

10 AM

Orienteering 13:29 [4] 3.15 km (4:17 / km) +9m 4:13 / km
shoes: Mizuno Wave Inspire 15

Platt Fields.

Rushing a bit and going off line in some places. Nice to do a park sprint.

Running 13:28 [2] 2.67 km (5:02 / km) +4m 5:00 / km
shoes: Mizuno Wave Inspire 15

Jog

Orienteering 12:23 [4] 2.81 km (4:24 / km)
shoes: Mizuno Wave Inspire 15

Fallowfield Campus.

Some construction but overall good training and planning ahead well.

GPS is a bit off; ran further.


Running 17:10 [2] 3.5 km (4:54 / km)
shoes: Mizuno Wave Inspire 15

WD

Friday Jul 26 #

Note
rhr:39 slept:8.0

1 PM

Strength and Conditioning 45:00 [1]

5min jog

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

3x5
25kg clean
50,60,60kg 1/4 pin squat
50,60,60kg block deadlift

3x6
2x10kg 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

5min jog

6 PM

Running 43:00 [3] 8.2 km (5:15 / km) +100m 4:57 / km
shoes: Mizuno Wave Inspire 15

Easy Dale Dike. No watch. Felt better today.

Thursday Jul 25 #

Note
rhr:39 slept:7.5

6 PM

Running 1:00:00 intensity: (30:00 @2) + (30:00 @4) 13.5 km (4:27 / km) +50m 4:22 / km
shoes: Mizuno Waveknit R1

Watch won’t even start now. Took Toms.

15 easy
30 steady (~4:10)
15 easy

Felt like a sack of potatoes.

Wednesday Jul 24 #

Note
rhr:39 slept:7.0

1 PM

Strength and Conditioning 40:00 [1]

5min jog

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

3x5
25kg clean
50,60,60kg 1/4 pin squat
50,60,60kg block deadlift

3x6
20kg Bulgarian split squat
Lunge to step-up with knee drive
5kg single leg slam
5kg ball-wall throws

5min jog

6 PM

Running 1:00:00 [2] 12.0 km (5:00 / km) +100m 4:48 / km
shoes: Mizuno Wave Inspire 15

Watch still not responding.

Tuesday Jul 23 #

Note
rhr:39 slept:7.5

5 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno Waveknit R1

WU
(Watch had a meltdown so no data)

6 PM

Running 22:00 [4] 4.0 km (5:30 / km)
shoes: Nike ZoomFly Flyknit

3 x 3 x 400 (1min,3min).

Rest slightly less than advertised as going off the group who were running 5-10s quicker than me.
Wheels well and truly fell off half way through.

1) 75,75,75
2) 74,76,78
3) 76,77,79

Watch refusing to upload again.

7 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Mizuno Waveknit R1

WD

Monday Jul 22 #

Note
rhr:38 slept:8.0

6 PM

Running 1:01:41 [2] 11.88 km (5:12 / km) +180m 4:50 / km
shoes: Mizuno Wave Inspire 15

Watch won’t upload for some reason.
Nice run. Legs were glad of the rest day on Sunday.

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