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Training Log Archive: CharlWard

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running8 6:20:39 51.06(7:27) 82.18(4:38) 668
  Strength and Conditioning2 1:30:00
  Total10 7:50:39 51.06 82.18 668
averages - sleep:8.7 rhr:38

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MoTuWeThFrSaSu

Sunday Dec 1 #

8 AM

Running 16:09 intensity: (3:31 @1) + (12:24 @2) + (14 @3) 3.39 km (4:46 / km) +1m 4:45 / km
ahr:134 max:145 shoes: Mizuno Wave Inspire 15

WU

Running 36:30 intensity: (1:47 @1) + (2:40 @2) + (6:41 @3) + (22:10 @4) + (3:12 @5) 9.98 km (3:39 / km) +50m 3:34 / km
ahr:157 max:167 shoes: Nike ZoomFly Flyknit

Percy Pud 10k.

Wasn’t sure what to expect, so surprised myself. Sill not reached my 10k potential. I feel like I still have energy at the end, so need to get a wiggle on sooner in the race.

Running 12:29 intensity: (9:25 @1) + (2:55 @2) + (9 @3) 2.43 km (5:08 / km) +31m 4:49 / km
ahr:111 max:145 shoes: Mizuno Wave Inspire 15

WD

1 PM

Running 29:19 intensity: (21:57 @1) + (7:22 @2) 5.44 km (5:24 / km) +11m 5:20 / km
ahr:113 max:137 shoes: Mizuno Wave Inspire 15

Flask with Dad :)

Saturday Nov 30 #

Note
rhr:36 slept:9.0

11 AM

Running 28:45 intensity: (11:19 @1) + (14:16 @2) + (1:07 @3) + (1:49 @4) + (14 @5) 6.07 km (4:44 / km) +2m 4:44 / km
ahr:127 shoes: Mizuno Wave Inspire 15

Easy flask. Dodge HR and 3 strides.

Friday Nov 29 #

Note
rhr:41 slept:9.0

11 AM

Running 12:23 intensity: (11:56 @1) + (9 @2) + (18 @3) 2.66 km (4:39 / km) +38m 4:21 / km
ahr:96 max:154 shoes: Mizuno Waveknit R1

WU

Running 29:10 intensity: (1:17 @1) + (10:00 @2) + (16:24 @3) + (1:16 @4) + (13 @5) 7.0 km (4:10 / km) +53m 4:01 / km
ahr:156 shoes: Mizuno Waveknit R1

3x5(2)
3x2(1)

Not my finest. HR wrong. Should have done the 2’s on a straight path rather than round the loop which was slow and slippery corners.

Running 11:15 intensity: (36 @1) + (5:43 @2) + (4:56 @3) 2.21 km (5:06 / km) +28m 4:48 / km
ahr:142 max:152 shoes: Mizuno Waveknit R1

WD

Thursday Nov 28 #

Note
rhr:36 slept:9.0

3 PM

Running 41:11 intensity: (24:22 @1) + (16:40 @2) + (9 @3) 7.94 km (5:11 / km) +144m 4:45 / km
ahr:125 max:145 shoes: Mizuno Wave Inspire 15

Easy Den Bank. Legs felt like lead weight. Hopefully feel better tomorrow.

Wednesday Nov 27 #

Note
rhr:39 slept:7.0

12 PM

Strength and Conditioning 45:00 [1]

5min jog

3x10
Abduction circles
Donkey kicks
Single leg glute bridge
5kg plate step-up (5 each leg)
Hamstring curls
Straight arm plank with knee tuck

Supersets: Ax6,Bx8
A-40,50,50kg squat
B-SL squat
A-47.5,57.5,57.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x12.5kg chest press
B-BOSU press-ups
A-10kg seesaw rows
B-5kg alternating overhead press

1 PM

Running 30:59 [2] 6.49 km (4:46 / km) +59m 4:34 / km
shoes: Mizuno Wave Inspire 15

Easy 30.

Tuesday Nov 26 #

Note
rhr:35 slept:9.5

2 PM

Running 15:35 intensity: (10:59 @1) + (4:36 @2) 3.29 km (4:44 / km) +44m 4:26 / km
ahr:98 max:143 shoes: Mizuno Waveknit R1

WU

Running 39:45 intensity: (36 @1) + (36 @2) + (16:02 @3) + (22:27 @4) + (4 @5) 9.78 km (4:04 / km) +24m 4:01 / km
ahr:158 max:165

40 of 90/30.

All on trail to save my legs from tarmac. Happy with that given the terrain.

Running 16:07 intensity: (1:50 @1) + (7:13 @2) + (7:04 @3) 3.14 km (5:08 / km) +48m 4:46 / km
ahr:142 max:155 shoes: Mizuno Waveknit R1

WD

Monday Nov 25 #

Note
rhr:38 slept:8.5

12 PM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Donkey kicks
Single leg glute bridge
5kg plate step-up (5 each leg)
Hamstring curls
Fitball knee tucks

Supersets: Ax6,Bx8
A-40,50,50kg squat
B-SL squat
A-47.5,57.5,57.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x12.5kg chest press
B-BOSU press-ups
A-10kg seesaw rows
B-5kg alternating overhead press


3 PM

Running 1:01:02 intensity: (12:07 @1) + (42:38 @2) + (6:17 @3) 12.36 km (4:56 / km) +135m 4:41 / km
ahr:128 max:152 shoes: Mizuno Wave Inspire 15

Surprisingly fun in the dark/drizzle.

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