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Training Log Archive: CharlWard

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running5 3:23:16 27.94(7:17) 44.96(4:31) 387
  Cross Trainer3 2:00:00
  Strength and Conditioning2 1:15:00
  Orienteering1 15:44 2.15(7:20) 3.45(4:33) 54
  Total9 6:54:00 30.08 48.42 441
averages - sleep:8.2 rhr:35

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

3 PM

Running 17:41 [2] 3.88 km (4:33 / km) +26m 4:25 / km
shoes: Mizuno Wave Inspire 15

WU

Running 19:43 [4] 5.1 km (3:52 / km)
shoes: Mizuno Wave Inspire 15

10x90/30

Running 13:19 [2] 2.8 km (4:45 / km) +38m 4:27 / km
shoes: Mizuno Wave Inspire 15

WD

Saturday Sep 7, 2019 #

4 PM

Running 30:41 [3] 6.8 km (4:31 / km) +74m 4:17 / km
shoes: Mizuno Wave Inspire 15

Bonus run. Didn’t think I’d have time to get out today but had a small window before dinner. Decent pace which I didn’t really realise but nice to feel good.
Amazing views, such a lovely place.

Friday Sep 6, 2019 #

Note
rhr:36 slept:8.0

7 AM

Running 1:01:47 intensity: (41:47 @2) + (5:00 @3) + (15:00 @4) 13.94 km (4:26 / km) +66m 4:20 / km
shoes: Mizuno Waveknit R1

WU
10 tempo
5x1min hills
6min tempo
WD

Thursday Sep 5, 2019 #

Note
rhr:35 slept:8.5

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

3x5
50kg mid-thigh pull
40kg RDL
40kg squat

3x10
2x10kg fitball alternating press
2x10kg alternating row
2x5kg fitball alternating overhead press
10kg fitball dumbbell pullover
Fitball knee tucks
30s fitball plank

5 PM

Cross Trainer 1:00:00 intensity: (15:00 @1) + (30:00 @2) + (15:00 @3)

Decent shift on the xt. 15km so av. 4m/k.

Wednesday Sep 4, 2019 #

Note
rhr:34 slept:8.0

12 PM

Running 17:14 intensity: (5:23 @1) + (2:55 @2) + (5:30 @3) + (5 @4) + (3:21 @5) 3.54 km (4:52 / km) +74m 4:25 / km
ahr:145 max:187 shoes: Mizuno Waveknit R1

Not buying any HR data.

Orienteering 15:44 intensity: (26 @2) + (11:29 @3) + (1 @4) + (3:48 @5) 3.45 km (4:33 / km) +54m 4:13 / km
ahr:175 max:185 shoes: X-Talon212

Excellent course in Endcliffe from Dad. Planning ahead well and pushing.

Tried X-talon's to see if they made me feel more confident on grassy slopes. Definitely worked and would wear if ever running a wet sprint with lots of grass. Would have been fine in flats today though.

C • Sprint! 2

Running 13:56 intensity: (2:25 @1) + (49 @2) + (3:11 @3) + (3:39 @4) + (3:52 @5) 2.85 km (4:54 / km) +43m 4:33 / km
ahr:155 max:177 shoes: Mizuno Waveknit R1

WD

Tuesday Sep 3, 2019 #

4 PM

Running 28:55 intensity: (3:00 @1) + (15:49 @2) + (10:06 @3) 6.05 km (4:47 / km) +65m 4:32 / km
ahr:140 max:152 shoes: Mizuno Wave Inspire 15

Had no headphones, and an hour on the xt with no headphones was not happening.

Cross Trainer 30:00 [1]
ahr:109 max:121

Xt

6 PM

Strength and Conditioning 30:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 2kg single leg RDL with twist

3x10
2x10kg fitball alternating press
10kg fitball dumbbell pullover
Fitball knee tucks
BOSU ball press ups

Monday Sep 2, 2019 #

10 AM

Cross Trainer 30:00 [1]

Actually put in an amount of effort on the city bike today, mainly because it was chucking it down. Got abso soaked. Probably did at least 12km, not sure how long I was out.

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