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Training Log Archive: CharlWard

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running5 4:09:48 35.05(7:08) 56.42(4:26) 498
  Strength and Conditioning2 1:30:00
  Cross Trainer2 1:25:01
  Total8 7:04:49 35.05 56.42 498
averages - sleep:8.1 rhr:36

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MoTuWeThFrSaSu

Sunday Sep 22 #

8 AM

Running 10:42 intensity: (6:31 @1) + (4:11 @2) 2.26 km (4:45 / km) +19m 4:33 / km
ahr:96 max:142 shoes: Mizuno Wave Inspire 15

WU

Running 37:16 intensity: (8:56 @1) + (7:24 @2) + (15:45 @3) + (5:11 @4) 9.91 km (3:46 / km) +95m 3:35 / km
ahr:143 max:163 shoes: Nike ZoomFly Flyknit

Madrid Global Energy Race 10km.

Course was 50/50 tarmac/compact gravel-sand with lots of twists and turns and v undulating. Don’t think it reflects how fast I can run at all but I’m happy with it given the nature of the course.

Running 15:46 intensity: (12:39 @1) + (3:07 @2) 3.08 km (5:07 / km) +34m 4:51 / km
ahr:115 max:136 shoes: Mizuno Wave Inspire 15

WD

Saturday Sep 21 #

7 AM

Running 30:05 intensity: (25:08 @1) + (4:57 @2) 5.8 km (5:11 / km) +98m 4:47 / km
ahr:112 max:142 shoes: Mizuno Wave Inspire 15

Morning easy.

Friday Sep 20 #

Note
(rest day)

Was going to run but travel complications meant no time.

Thursday Sep 19 #

Note
rhr:35 slept:8.5

6 PM

Running 14:28 [1] 3.05 km (4:44 / km)
ahr:99 max:118 shoes: Mizuno Waveknit R1

WU

Running 21:27 intensity: (1:18 @1) + (21 @2) + (16:44 @3) + (2:01 @4) + (1:03 @5) 5.71 km (3:46 / km) +36m 3:39 / km
ahr:155 max:190 shoes: Mizuno Waveknit R1

Mona Fartlek.

2x90/90
4x60/60
4x30/30 (except I apparently did 5...)
4x15/15

Hard/tempo. Tempo bits got increasingly more difficult.

Annoying wrong HR data when it has been working so well.

Running 14:23 intensity: (36 @1) + (13:47 @2) 2.96 km (4:52 / km)
ahr:136 max:143 shoes: Mizuno Waveknit R1

WD

Wednesday Sep 18 #

Note
rhr:36 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

3x5
20,25,25kg high pull
40,50,50kg squat

3x10
Fitball knee tucks
30s fitball plank
2x10kg fitball alternating chest press
10kg single arm row
Bosu press ups
Alternating dead bug

5 PM

Cross Trainer 1:00:00 [1]
ahr:119 max:129

By some miracle I managed the whole hour. 15.3km.

Tuesday Sep 17 #

Note
rhr:37 slept:8.0

5 PM

Running 15:01 intensity: (7:54 @1) + (7:07 @2) 3.26 km (4:37 / km)
ahr:105 max:139 shoes: Mizuno Waveknit R1

WU

Running 40:04 intensity: (8 @1) + (28 @2) + (21:51 @3) + (17:28 @4) + (9 @5) 10.07 km (3:59 / km) +57m 3:52 / km
ahr:158 max:165 shoes: Mizuno Waveknit R1

10x3/1 @ HM/easy

Running 15:16 intensity: (23 @1) + (10:22 @2) + (4:31 @3) 3.18 km (4:48 / km) +14m 4:42 / km
ahr:143 max:148 shoes: Mizuno Waveknit R1

WD

Monday Sep 16 #

Note
rhr:34 slept:8.0

7 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 2.5kg single leg RDL with twist

3x5
20kg high pull
70,80,80kg rack pull

3x10
Fitball knee tucks
30s fitball plank
2x10kg fitball alternating chest press
10kg single arm row
Bosu press ups
Alternating dead bug


4 PM

Running 35:20 intensity: (17:50 @1) + (15:52 @2) + (1:38 @3) 7.15 km (4:57 / km) +145m 4:29 / km
ahr:127 max:149 shoes: Mizuno Wave Inspire 15

Ye Olde Standard Monday.

Cross Trainer 25:01 intensity: (24:27 @1) + (34 @2)
ahr:121 max:131

6.25km.

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