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Training Log Archive: CharlWard

In the 7 days ending Aug 25:

activity # timemileskm+m
  Cross Trainer5 4:45:45
  Running4 1:50:53 14.63(7:35) 23.54(4:43) 147
  Strength and Conditioning2 1:30:00
  Total8 8:06:38 14.63 23.54 147
averages - sleep:7.8 rhr:37

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MoTuWeThFrSaSu

Sunday Aug 25 #

8 AM

Running 30:27 intensity: (15:46 @1) + (6:57 @2) + (4:29 @3) + (1:05 @4) + (2:10 @5) 6.19 km (4:55 / km) +51m 4:43 / km
ahr:113 shoes: Mizuno Wave Inspire 15

Crazy HR. 2x15min. Really nice park. Grass is definitely better than tarmac but nothing too bad really.

Saturday Aug 24 #

Note
slept:6.0

Early bird hopefully catches some birds (BTO training).

1 PM

Running 25:18 intensity: (4:47 @1) + (17:32 @2) + (2:59 @3) 5.59 km (4:32 / km)
ahr:131 max:148 shoes: Mizuno Wave Inspire 15

2x10, 1x5.

Feeling good. Nice to get out

Friday Aug 23 #

Note
rhr:38 slept:8.0

4 PM

Cross Trainer 1:03:03 intensity: (29:40 @1) + (5:45 @2) + (22:17 @3) + (1:53 @4) + (3:28 @5)
ahr:130

Spin class. HRM went on a bit of a mad one. Some extra before the instructor arrived.

Cross Trainer 7:00 intensity: (6:40 @1) + (20 @2)
ahr:106 max:132

Accidentally saved watch. Make time up to 70.

Thursday Aug 22 #

Note
rhr:41 slept:8.0

4 PM

Strength and Conditioning 45:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 3kg single leg RDL with twist

3x3
50kg mid-thigh pull

4x4
40kg RDL
70kg block deadlift

3x10
2x10kg fitball alternating press
2x10kg alternating row
2x5kg fitball alternating overhead press
10kg fitball dumbbell pullover

Running 30:01 intensity: (8:02 @1) + (14:07 @2) + (7:52 @3) 6.34 km (4:44 / km) +49m 4:34 / km
ahr:132 max:155 shoes: Mizuno Wave Inspire 15

6x5min. Felt like a right effort. Feel like a whale.
Leg fine.

Cross Trainer 30:35 [1]
ahr:119 max:127

7km extra.

Wednesday Aug 21 #

Note
rhr:34 slept:8.0

4 PM

Cross Trainer 1:10:06 intensity: (41:31 @1) + (11:24 @2) + (17:09 @3) + (2 @4)
ahr:126 max:160

18.2km

15 WU
15 tempo
4 easy
26 Mona
10 WD

Tuesday Aug 20 #

Note
rhr:37 slept:8.5

9 AM

Strength and Conditioning 45:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 3kg single leg RDL with twist

3x3
40,50,50 mid-thigh pull

4x4
40kg RDL
70kg block deadlift

3x10
2x10kg fitball alternating press
2x10kg alternating row
2x5kg fitball alternating overhead press
10kg fitball dumbbell pullover

5 PM

Running 25:07 intensity: (11:27 @1) + (12:52 @2) + (48 @3) 5.43 km (4:38 / km) +47m 4:26 / km
ahr:124 max:148 shoes: Mizuno Wave Inspire 15

4x2.5, 1x5, 4x2.5. Baby steps.

Cross Trainer 35:01 [1]
ahr:116 max:123

8km supplement.

Monday Aug 19 #

Note
rhr:36 slept:8.5

4 PM

Cross Trainer 1:20:00 intensity: (31:43 @1) + (29:34 @2) + (18:43 @3)
ahr:132 max:158

21.1km

15 WU
15 tempo
5 easy
5 x 90/30
5 x 60/30
5 x 30/30
2.5 easy
10 tempo
10 WD

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