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Training Log Archive: CharlWard

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running6 3:38:05 27.82(7:50) 44.78(4:52) 438
  Cross Trainer2 1:22:00
  Strength and Conditioning1 30:00
  Orienteering2 27:30 3.91(7:01) 6.3(4:22) 62
  Total7 5:57:35 31.74 51.08 500
averages - sleep:8.4 rhr:34

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MoTuWeThFrSaSu

Sunday Sep 15 #

1 PM

Running 1:06:17 intensity: (22:57 @1) + (37:29 @2) + (5:51 @3) 13.18 km (5:02 / km) +264m 4:34 / km
ahr:129 max:152 shoes: Mizuno Wave Inspire 15

Most enjoyable.

Saturday Sep 14 #

Note

Vienna - didn’t commit enough.
British Sprints - over committed and lost my head.

Middle ground required.

10 AM

Running 13:06 [2] 2.79 km (4:42 / km) +16m 4:34 / km
shoes: Mizuno Wave Inspire 15

WU

Orienteering 13:30 [4] 3.1 km (4:21 / km) +22m 4:12 / km
shoes: Adidas Boston Boost Grey

British Sprint Qual.

V relaxed and in control. A couple of wobbles but nothing big.

Running 11:36 [2] 2.24 km (5:10 / km) +19m 4:58 / km
shoes: Mizuno Wave Inspire 15

WD

2 PM

Running 11:49 [2] 2.43 km (4:51 / km) +16m 4:42 / km
shoes: Mizuno Wave Inspire 15

WU

Orienteering 14:00 [5] 3.2 km (4:22 / km) +40m 4:07 / km
shoes: Adidas Boston Boost Grey

Turns out you have to visit all the correct controls and not get lost?

Running 11:19 [2] 2.12 km (5:20 / km)
shoes: Mizuno Wave Inspire 15

Reluctant WD

Friday Sep 13 #

Note
rhr:36 slept:9.0

4 PM

Running 13:15 [2] 2.7 km (4:55 / km) +8m 4:50 / km
shoes: Mizuno Wave Inspire 15

Nice little jog around the parks.

Cross Trainer 22:00 [1]

XT

Thursday Sep 12 #

Note
rhr:34 slept:8.0

5 PM

Running 39:20 [3] 8.76 km (4:29 / km) +1m 4:29 / km
shoes: Mizuno Waveknit R1

Standard taper session.
5min T, 5x1/1.

Wednesday Sep 11 #

Note
rhr:34 slept:8.0 (rest day)


Tuesday Sep 10 #

Note
rhr:33 slept:8.5

4 PM

Running 14:04 [2] 3.02 km (4:40 / km) +33m 4:25 / km
shoes: Mizuno Wave Inspire 15

WU

Running 20:35 [4] 4.0 km (5:09 / km) +59m 4:48 / km
shoes: Mizuno Wave Inspire 15

5 x Bingham Park (3 up, 2 down).
Nice and controlled.

Running 16:44 [2] 3.54 km (4:44 / km) +20m 4:36 / km
shoes: Mizuno Wave Inspire 15

WD

Monday Sep 9 #

Note
rhr:34 slept:8.5

4 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 3kg single leg RDL with twist

3x10
Fitball knee tucks
30s fitball plank
Bosu press ups
Alternating dead bug
Tricep dips
Leg raises

Cross Trainer 1:00:00 [2]

14.5km

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