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Training Log Archive: CharlWard

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running4 3:01:46 23.32(7:48) 37.54(4:51) 260
  Walking1 50:00 3.42(14:38) 5.5(9:05)
  Strength and Conditioning1 45:00
  Total6 4:36:46 26.74 43.04 260
  [1-5]5 3:46:46

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MoTuWeThFrSaSu

Sunday Nov 17 #

5 PM

Running 56:18 intensity: (8:29 @1) + (33:34 @2) + (14:15 @3) 12.18 km (4:37 / km) +78m 4:29 / km
ahr:138 max:153 shoes: Mizuno Wave Inspire 15

Easy/comfy. Headtorch run.

Saturday Nov 16 #

Note

Thought sleep was sorted, then today I was awake from 4am.

10 AM

Running 1:01:24 intensity: (23:51 @1) + (35:21 @2) + (2:12 @3) 12.05 km (5:06 / km) +171m 4:45 / km
ahr:128 max:148 shoes: Adidas Solar Glide

Dale Dike and Agden.

Conditions worse than I expected around Dale, will avoid for the foreseeable. Think it doubled up as a core workout though, so gains. Agden was fairly nice.

Friday Nov 15 #

Note

Slept better, feeling groggier.

11 AM

Running 34:03 intensity: (13:36 @1) + (19:42 @2) + (45 @3) 7.08 km (4:49 / km) +11m 4:46 / km
ahr:128 max:149 shoes: Adidas Solar Glide

Another easy-ish run.

Thursday Nov 14 #

Note

9:15-10:45, 12-6:30
12 PM

Strength and Conditioning 45:00 [1]

Home gym. Glute burn.

3x10
Abduction circles
Single leg squat
Bosu balance
Single leg glute bridge

Band lo-hi
Donkey kicks
Single leg touch down
Banded crab walk

Banded squat
Single leg RDL

Alternating dead bugs
Press ups
Leg raises
Plant to T

1 PM

Running 30:01 [2] 6.23 km (4:49 / km)
shoes: Adidas Solar Glide

Plod around the Flask. Felt distinctly average. Got to try out my new coat, that was good.
3 people and 0 cars around. Weirdly quiet.

Wednesday Nov 13 #

Note
(sick)

5:30 wake up. Voice considerably better but not normal yet.

1 PM

Walking 50:00 [0] 5.5 km (9:05 / km)

Around the Flask. Jogged a bit when I got bored, but also stopped for around 20mins to watch birds. Had lots of energy but then got cold after stopping for a while.

Tuesday Nov 12 #

Note
(sick)

Today I woke up at 5am, which is better than yesterdays 4am. Progress woo.

Monday Nov 11 #

Note
(sick) (rest day)

Yehh I can't really talk at all.

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