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Training Log Archive: CharlWard

In the 7 days ending Jul 28, 2019:

	activity	#	time	miles		km		+m
	Running	10	6:54:15	51.64	(8:01)	83.11	(4:59)	676
	Strength and Conditioning	2	1:25:00
	Orienteering	1	25:52	3.71	(6:59)	5.96	(4:20)	9
	Total	12	8:45:07	55.35		89.07		685
averages - sleep:8 rhr:38

1:40

0:00

» now

Sunday Jul 28, 2019 #

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, 2019 #

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

Friday Jul 26, 2019 #

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, 2019 #

Note
rhr:39 slept:7.5

6 PM

Running 1:00:00 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, 2019 #

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, 2019 #

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

Monday Jul 22, 2019 #

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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