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Training Log Archive: CharlWard

In the 7 days ending Dec 8, 2019:

activity # timemileskm+m
  Running10 6:52:02 51.11(8:04) 82.25(5:01) 915
  Strength and Conditioning2 1:30:00
  Orienteering1 16:16 2.39(6:49) 3.84(4:14)
  Total12 8:38:18 53.49 86.09 915
averages - sleep:8.5 rhr:39

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

9 AM

Running 1:30:21 intensity: (17:31 @1) + (45:49 @2) + (27:01 @3) 17.52 km (5:09 / km) +248m 4:49 / km
ahr:136 max:158 shoes: Mizuno Wave Inspire 15

Tour of Durham with Rob. Beaut :)

Saturday Dec 7, 2019 #

10 AM

Running 10:18 [2] 2.22 km (4:39 / km)
shoes: Mizuno Waveknit R1

WU

Orienteering 16:16 [4] 3.84 km (4:14 / km)
shoes: Mizuno Waveknit R1

Teeside University.

Really nice little area, some good route choice legs and a multi-level to contend with. Most importantly, I beat Rob.

11 AM

Running 5:28 [2] 1.1 km (4:59 / km)
shoes: Mizuno Waveknit R1

Jog.

Running 13:11 [4] 3.07 km (4:18 / km)
shoes: Mizuno Waveknit R1

5,2,2,1 (1min)

Extra little session after the sprint. Feeling a bit tired but enjoyed it.

Running 9:46 [2] 2.02 km (4:51 / km) +3m 4:49 / km
shoes: Mizuno Waveknit R1

WD

Friday Dec 6, 2019 #

Note
rhr:35 slept:8.0

8 AM

Running 27:02 intensity: (11:04 @1) + (15:58 @2) 5.49 km (4:55 / km)
ahr:123 max:139 shoes: Adidas Solar Glide

Morning Flask. Lots of squirrels.

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: Ax5, Bx8
A-50,50,55kg squat
B-SL squat
A-57.5,62.5,62.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x15kg chest press
B-BOSU press-ups
A-15kg seesaw rows
B-5kg alternating overhead press

5min jog

Felt much better than the other day; weights felt easier.

Thursday Dec 5, 2019 #

Note
rhr:37 slept:8.5

10 AM

Running 1:24:20 intensity: (15:31 @1) + (36:48 @2) + (32:00 @3) + (1 @4) 17.17 km (4:55 / km) +205m 4:38 / km
ahr:135 max:160 shoes: Mizuno Wave Inspire 15

Loxley and Rivelin into work.
Got into a nice rhythm down Loxley and a bit up Rivelin, but then started to get very tired from ~50mins. Took it v easy for the rest, crawling uphills.

Wednesday Dec 4, 2019 #

Note
rhr:41 slept:9.0

12 PM

Running 13:03 [2] 2.65 km (4:55 / km) +47m 4:31 / km
shoes: Mizuno Waveknit R1

WU

1 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
Straight arm plank with knee tuck

Supersets: Ax5, Bx8
A-50,50,55kg squat
B-SL squat
A-57.5,62.5,62.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x15kg chest press
B-BOSU press-ups
A-12.5kg seesaw rows
B-5kg alternating overhead press

2 PM

Running 10:01 [2] 1.99 km (5:02 / km) +32m 4:40 / km
shoes: Mizuno Waveknit R1

WD

4 PM

Running 15:43 [1] 3.12 km (5:02 / km) +12m 4:56 / km

To the bus.

Tuesday Dec 3, 2019 #

Note
rhr:41 slept:7.5

12 PM

Running 1:22:35 intensity: (47:07 @1) + (22:16 @2) + (13:12 @3) 15.98 km (5:10 / km) +291m 4:44 / km
ahr:125 max:157 shoes: Mizuno Wave Inspire 15

Struggle up Porter.

Monday Dec 2, 2019 #

Note
slept:9.5

Gym Wednesday and Friday this week.

12 PM

Running 50:14 intensity: (20:24 @1) + (29:20 @2) + (30 @3) 9.92 km (5:04 / km) +76m 4:53 / km
ahr:120 max:148 shoes: Adidas Solar Glide

Agden and Flask. Lovely.

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