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Training Log Archive: CharlWard

In the 7 days ending Aug 11:

activity # timemileskm+m
  Cross Trainer5 5:50:47
  Strength and Conditioning2 1:25:00
  Running1 46:54 4.98(9:25) 8.02(5:51) 240
  Total6 8:02:41 4.98 8.02 240
averages - sleep:8.4 rhr:36

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MoTuWeThFrSaSu

Sunday Aug 11 #

Note
rhr:36 slept:8.5 (rest day)

Saturday Aug 10 #

Note
rhr:37 slept:8.0

9 AM

Cross Trainer 1:20:00 intensity: (40:00 @2) + (15:00 @3) + (25:00 @4)

20.3km

15 WU
15 tempo
5 easy
5 x 3/1
5 x 90/30
5 x 30/30
10 WD

Friday Aug 9 #

Note
rhr:35 slept:8.5

1 PM

Strength and Conditioning 40:00 [1]

Moved on to new session. Staying off the legs.

2x10
Glute bridge
Hanging leg raises
Superman’s

3x5
30kg mid-thigh pull

3x6
30kg RDL
60kg block deadlift

3x8
2x10kg fitball alternating press
2x10kg alternating row
2x7.5kg fitball alternating overhead press
10kg fitball dumbbell pullover

Cross Trainer 1:00:00 intensity: (36:00 @2) + (24:00 @3)

14.3km

18 easy
12 tempo
6 easy
12 tempo
12 easy

Thursday Aug 8 #

Note
rhr:37 slept:8.5

4 PM

Cross Trainer 1:10:00 intensity: (30:00 @2) + (14:00 @3) + (26:00 @4)

17.6km

15 WU
14 tempo
5 easy
26 Mona (4 x 90/90, 60/60, 30/30, 15/15. Hard/Tempo)
10 WD

Legs pretty tired!

Wednesday Aug 7 #

Note
rhr:35 slept:8.5

Just need to look after myself better. Actually do some stretching/rolling and get back to regular massages. Feel so stupid.

2 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

3x5
25kg high pull
70kg 1/4 pin squat
65kg block deadlift
20kg Bulgarian split squat
2x10kg Lunge
8kg single leg ball slam

3x10
6kg ball-wall throws
Alternating dead bug

Cross Trainer 1:10:00 intensity: (34:00 @2) + (36:00 @3)

16.8km

18 WU
18 tempo
4 easy
18 tempo
12 WD

Tuesday Aug 6 #

5 PM

Cross Trainer 1:10:47 intensity: (33:47 @2) + (12:00 @3) + (25:00 @4)

17.8km.

Decided I had two options:
1) keep running in pain, as I have been doing the last two weeks, and ignore it, making me even more unhappy and not wanting to get out the door, OR
2) keep training, but in a different way that doesn’t hurt, so that I can complete the season without serious injury?

Did the track session (+extra tempo) but on the cross traininer.
10 WU
12 tempo
3 easy
4 x 3min/1min
6 x 90/30
8 x 30/30
10 WD

Monday Aug 5 #

1 PM

Running 46:54 [2] 8.02 km (5:51 / km) +240m 5:05 / km

With Tom and Nathanael :)

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