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Training Log Archive: CharlWard

In the 7 days ending Aug 4, 2019:

activity # timemileskm+m
  Running6 5:13:23 42.08(7:27) 67.72(4:38) 317
  Strength and Conditioning2 1:30:00
  Total8 6:43:23 42.08 67.72 317
averages - sleep:7.6 rhr:36

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MoTuWeThFrSaSu

Sunday Aug 4, 2019 #

Note
(rest day)

Sacked run in after 10mins. Leg hurt too much.

Saturday Aug 3, 2019 #

1 PM

Running 14:32 [2] 3.11 km (4:41 / km) +12m 4:35 / km
shoes: Nike ZoomFly Flyknit

WU

Running 10:08 [5] 3.0 km (3:23 / km)
shoes: Adidas DistanceStar

UKWAL 3000. Winner.
400: 79
1k: 3:20
2k: 6:46

C • Wow 5

Running 11:02 [2] 2.15 km (5:08 / km)
shoes: Nike ZoomFly Flyknit

WD

Running 4:59 [2] 0.96 km (5:11 / km)
shoes: Nike ZoomFly Flyknit

WU

Running 4:57 [5] 1.5 km (3:18 / km)
shoes: Adidas DistanceStar

UKWAL 1500. Roped in at the last minute. Felt atrocious after the 3000! Jelly legs not going any where fast.

Running 18:28 [2] 3.53 km (5:14 / km)

Found a nice park for WD.

Friday Aug 2, 2019 #

Note
rhr:38 slept:8.0

8 AM

Running 30:11 [2] 6.19 km (4:53 / km) +21m 4:48 / km
shoes: Adidas Solar Glide

Easy pre-breakfast.

Thursday Aug 1, 2019 #

Note
rhr:33 slept:6.5

5 PM

Running 17:05 intensity: (2:07 @1) + (5:14 @2) + (9:44 @3) 3.59 km (4:46 / km) +18m 4:39 / km
shoes: Mizuno Waveknit R1

WU

Running 30:00 intensity: (10:00 @2) + (20:00 @4) 7.61 km (3:56 / km) +16m 3:54 / km
shoes: Mizuno Waveknit R1

30 of 90/30

Running 18:15 [2] 3.65 km (5:00 / km) +15m 4:54 / km
shoes: Mizuno Waveknit R1

WD

Wednesday Jul 31, 2019 #

Note
rhr:34 slept:7.0

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

3x3
25kg clean

4x4
60,65,70,70kg 1/4 pin squat
55,65,65,65kg block deadlift

3x5
2x10kg Bulgarian split squat
2x2.5kg 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

7 PM

Running 26:14 [3] 5.56 km (4:43 / km)
shoes: Mizuno Wave Inspire 14

Didn’t really fancy running after a last minute 4hour round-trip to Manchester Airport, but glad I got out and did something.

Tuesday Jul 30, 2019 #

Note
rhr:36 slept:8.0

5 PM

Running 21:15 intensity: (7:07 @1) + (9:43 @2) + (4:16 @3) + (9 @4) 4.33 km (4:55 / km) +22m 4:47 / km
ahr:133 max:163 shoes: Mizuno Waveknit R1

WU

Running 25:58 intensity: (1:27 @1) + (4:21 @2) + (8:51 @3) + (10:18 @4) + (1:01 @5) 6.47 km (4:01 / km)
ahr:153 max:165 shoes: Mizuno Waveknit R1

8x600(200).
Running on your own is poo.

Running 7:44 intensity: (13 @1) + (2:25 @2) + (5:06 @3) 1.62 km (4:47 / km) +3m 4:45 / km
ahr:146 max:157 shoes: Mizuno Waveknit R1

8x100(100)

Running 22:55 intensity: (10:45 @2) + (12:10 @3) 4.66 km (4:55 / km) +26m 4:47 / km
shoes: Mizuno Waveknit R1

WD

Monday Jul 29, 2019 #

Note
rhr:37 slept:8.5

12 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

3x3
25kg clean

4x4
60,65,70,70kg 1/4 pin squat
50,60,65,65kg block deadlift

3x5
Ballistic Bulgarian split squat
2x2.5kg 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

7 PM

Running 30:42 intensity: (3:36 @1) + (13:10 @2) + (13:56 @3) 5.88 km (5:13 / km) +184m 4:31 / km
shoes: Mizuno Wave Inspire 15

First part of run.

Running 18:58 [2] 3.91 km (4:51 / km)
shoes: Mizuno Wave Inspire 15

Second part. HRM not working properly.

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