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Training Log Archive: CharlWard

In the 7 days ending Aug 18:

activity # timemileskm+m
  Cross Trainer4 4:35:03
  Strength and Conditioning2 1:30:00
  Running2 25:01 3.42(7:19) 5.5(4:33) 2
  Total7 6:30:04 3.42 5.5 2
averages - sleep:8 rhr:37

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Sunday Aug 18 #

7 PM

Running 20:00 [1] 4.49 km (4:27 / km)
shoes: Mizuno Wave Inspire 15

8x2.5min around the cricket pitch. Leg felt ok, expecting aches tomorrow though.

Had a long weekend away which was quite tiring, so didn’t feel v spritely but glad to get out.

Friday Aug 16 #

7 AM

Running 5:01 [1] 1.01 km (4:57 / km) +2m 4:55 / km
shoes: Adidas Solar Glide

Failed attempt. A bit sore, maybe from the treadmill test run yesterday.

Thursday Aug 15 #

Note
rhr:36 slept:8.0

11 AM

Cross Trainer 1:00:03 intensity: (23:49 @1) + (20:53 @2) + (15:21 @3)
ahr:133 max:156

Heart wasn’t quite in it today, but had a positive physio session including 5mins on treadmill. Legs were a bit tired on the xt so didn’t do a very big session.

16.4km

10 WU
10 tempo
5 easy
10 x 90/30
5 x 30/30
10 WD

Wednesday Aug 14 #

Note
rhr:39 slept:7.0

9 AM

Strength and Conditioning 45:00 [1]

3x10
Glute bridge
Hanging leg raises
Superman’s

3x5
40kg mid-thigh pull

3x6
40kg RDL
60,65,65kg block deadlift

3x8
2x10kg fitball alternating press
2x10kg alternating row
2x6kg fitball alternating overhead press
10kg fitball dumbbell pullover

Cross Trainer 1:00:00 intensity: (29:13 @1) + (30:39 @2) + (8 @3)
ahr:129 max:145

Inc. 20 tempo.

Tuesday Aug 13 #

Note
rhr:36 slept:8.5

5 PM

Cross Trainer 1:15:00 intensity: (15:00 @1) + (19:00 @2) + (28:00 @3) + (13:00 @4)

Tried HRM. Failed to work properly still. Will try again tomorrow.

20km

15 WU
15 tempo
4 easy
26 Mona
15 WD

Monday Aug 12 #

Note
rhr:35 slept:8.5

4 PM

Strength and Conditioning 45:00 [1]

3x10
Glute bridge
Hanging leg raises
Superman’s

3x5
40kg mid-thigh pull

3x6
40kg RDL
60,65,65kg block deadlift

3x8
2x10kg fitball alternating press
2x10kg alternating row
2x6kg fitball alternating overhead press
10kg fitball dumbbell pullover

5 PM

Cross Trainer 1:20:00 intensity: (50:00 @2) + (30:00 @3)

19.8km

30 easy
15 tempo
10 easy
15 tempo
10 easy

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