Training Log Archive: CharlWardIn the 7 days ending Aug 11, 2019:
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Sunday Aug 11, 2019 #
Note
rhr:36 slept:8.5 (rest day)
Saturday Aug 10, 2019 #
Note
rhr:37 slept:8.0
9 AM
Cross Trainer 1:20:00
20.3km
15 WU
15 tempo
5 easy
5 x 3/1
5 x 90/30
5 x 30/30
10 WD
15 WU
15 tempo
5 easy
5 x 3/1
5 x 90/30
5 x 30/30
10 WD
Friday Aug 9, 2019 #
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
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
14.3km
18 easy
12 tempo
6 easy
12 tempo
12 easy
18 easy
12 tempo
6 easy
12 tempo
12 easy
Thursday Aug 8, 2019 #
Note
rhr:37 slept:8.5
4 PM
Cross Trainer 1:10:00
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!
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, 2019 #
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
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
16.8km
18 WU
18 tempo
4 easy
18 tempo
12 WD
18 WU
18 tempo
4 easy
18 tempo
12 WD
Tuesday Aug 6, 2019 #
5 PM
Cross Trainer 1:10:47
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
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, 2019 #
1 PM
Running 46:54 [2] 8.02 km (5:51 / km) +240m 5:05 / km
With Tom and Nathanael :)