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Training Log Archive: CharlWard

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running9 6:10:38 49.38(7:30) 79.47(4:40) 790
  Strength and Conditioning2 1:30:00
  Total9 7:40:38 49.38 79.47 790
averages - sleep:8.8 rhr:38

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Sunday Nov 24 #

11 AM

Running 1:07:23 intensity: (20:10 @1) + (40:25 @2) + (6:48 @3) 13.92 km (4:51 / km) +248m 4:27 / km
ahr:131 max:150 shoes: Mizuno Wave Inspire 15

Easy Sunday.

Saturday Nov 23 #

Note
rhr:41 slept:9.0

12 PM

Running 16:40 [1] 3.51 km (4:45 / km)
ahr:83 max:125 shoes: Mizuno Waveknit R1

WU

Running 12:31 intensity: (2:19 @1) + (1:08 @2) + (2:27 @3) + (6:28 @4) + (9 @5) 3.37 km (3:43 / km)
ahr:147 max:165 shoes: Mizuno Waveknit R1

12:30 @ 10k pace. Felt ok but would have liked to get a bit further in the time.

Running 26:12 intensity: (2:43 @1) + (4:16 @2) + (6:58 @3) + (12:06 @4) + (9 @5) 5.86 km (4:28 / km) +26m 4:23 / km
ahr:152 max:165 shoes: Mizuno Waveknit R1

9x2min (1min)
Legs felt like bricks. Terrible. Supposed to be at 5k pace.

Running 12:03 intensity: (35 @1) + (8:19 @2) + (3:09 @3) 2.5 km (4:49 / km)
ahr:141 max:148 shoes: Mizuno Waveknit R1

WD

Friday Nov 22 #

Note
rhr:40 slept:8.5 (rest day)

Thursday Nov 21 #

Note
rhr:36 slept:10.0

11 AM

Running 1:06:41 intensity: (6:48 @1) + (7:36 @2) + (28:40 @3) + (23:37 @4) 15.69 km (4:15 / km) +143m 4:04 / km
ahr:147 max:163 shoes: Mizuno Waveknit R1

5,5,50,5
Easy/comfy/steady/easy.

Had planned to do a faster bit at tempo pace, but wasn’t feeling it today. Went up the hill to go along Myers Lane for a change which was nice, but tough getting up there.
Watch says 41 hours recovery. Must have worked hard.

Wednesday Nov 20 #

Note
rhr:37 slept:8.5

10 AM

Running 17:16 [2] 3.37 km (5:07 / km) +87m 4:32 / km
shoes: Mizuno Wave Inspire 15

Bus - gym.

11 AM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Single leg squat
Donkey kicks
Glute bridge

Single leg touch down
5kg plate lo-hi

3x6
50,60,60kg rack pull
50,60,60kg 1/4 pin squat
15kg military press
15kg bent over row

3x10
Alternating dead bugs
Press ups
Plank with shoulder tap
5kg Russian twist

Running 15:07 [2] 3.14 km (4:49 / km) +11m 4:44 / km
shoes: Mizuno Wave Inspire 15

Gym - bus

4 PM

Note

Wanted to go for an easy run, but don’t want to totally burn myself out already!

Tuesday Nov 19 #

Note
rhr:35 slept:9.0

2 PM

Running 15:17 intensity: (10:41 @1) + (4:36 @2) 3.22 km (4:45 / km) +17m 4:38 / km
ahr:94 max:134 shoes: Mizuno Waveknit R1

WU

Running 31:19 intensity: (3:02 @1) + (4:39 @2) + (13:55 @3) + (9:41 @4) + (2 @5) 7.32 km (4:17 / km) +52m 4:08 / km
ahr:150 max:165 shoes: Mizuno Waveknit R1

8x800 (1min)

Was aiming for 3min, which should be comfortable (HM pace), but it was not. Wildly off pace on the first two and had to work hard to be quicker.

Running 11:38 intensity: (38 @1) + (6:51 @2) + (4:09 @3) 2.42 km (4:48 / km) +3m 4:46 / km
ahr:142 max:148 shoes: Mizuno Waveknit R1

WD

Monday Nov 18 #

Note
slept:7.5

9 AM

Running 18:54 [2] 3.77 km (5:01 / km) +71m 4:35 / km
shoes: Mizuno Wave Inspire 15

Bus - gym

11 AM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Single leg squat
Donkey kicks
Single leg touch down
5kg plate lo-hi
20kg squat
20kg single leg RDL
2x10kg chest press
10kg single arm row
Alternating dead bugs
Press ups

Running 3:57 [1] 0.76 km (5:11 / km)
shoes: Mizuno Wave Inspire 15

Gym - work

3 PM

Running 55:40 intensity: (10:12 @1) + (42:15 @2) + (3:13 @3) 10.62 km (5:14 / km) +134m 4:56 / km
ahr:134 max:153 shoes: Mizuno Wave Inspire 15

Easy commute. Perhaps an ambitious first training day, but good fun.

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