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Training Log Archive: CharlWard

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Running9 6:30:55 50.67(7:43) 81.55(4:48) 704
  Strength and Conditioning2 1:20:00
  Orienteering1 52:49 6.36(8:18) 10.24(5:10) 210
  Total12 8:43:44 57.03 91.79 914
averages - sleep:8.7 rhr:41

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

10 AM

Running 1:20:06 intensity: (8:51 @1) + (24:15 @2) + (47:00 @3) 18.0 km (4:27 / km) +211m 4:12 / km
ahr:139 max:154 shoes: Mizuno Wave Rider 22

Ladybower.

Saturday Jan 11, 2020 #

9 AM

Orienteering 52:49 intensity: (39:10 @1) + (10:43 @2) + (2:56 @3) 10.24 km (5:10 / km) +210m 4:41 / km
ahr:102 max:153 shoes: Mizuno Wave Rider 22

Norfolk Park. Course printed from routegadget. Got to second half and it was under construction so just ran, planning routes on a map from Denmark I had in reserve.

Friday Jan 10, 2020 #

Note
rhr:37 slept:8.5

3 PM

Running 18:41 [2] 3.82 km (4:54 / km) +42m 4:38 / km
shoes: Mizuno Wave Rider 22

WU

4 PM

Strength and Conditioning 40:00 [1]

Testing out next weeks new session.

2x10
Abduction circles
SL glute Bridge
Copenhagen plank
5kg step-up (5 each side)
Hanging leg raises with twist
Back extensions with twist

Supersets:
3x6
30,37.5,37.5kg squat
30kg offset RDL

3x8
Bar press-up
Supine row

3x6
Band lat pull down, single arm
20kg military press

3x10
Alternating dead bugs
Straight arm plank with shoulder tap


5 PM

Running 13:59 [2] 2.8 km (4:59 / km) +42m 4:39 / km
shoes: Mizuno Wave Rider 22

WD

Thursday Jan 9, 2020 #

Note
rhr:41 slept:9.0

8 AM

Running 30:00 [2] 6.26 km (4:48 / km) +2m 4:47 / km
shoes: Mizuno Wave Rider 22

Snotty Flask.

5 PM

Running 51:07 intensity: (4:14 @1) + (45:54 @2) + (59 @3) 10.65 km (4:48 / km) +47m 4:42 / km
ahr:136 max:146 shoes: Nike Pegasus 36

Evening 50.

Wednesday Jan 8, 2020 #

Note
rhr:39 slept:8.0

Slept terrible.
5 PM

Running 50:15 [3] 10.74 km (4:41 / km)
ahr:89 max:107 shoes: Mizuno Wave Rider 22

Probably a bit fast for how I was feeling all through today. Music in one ear to distract from the darkness. HRM failing at the moment.

Tuesday Jan 7, 2020 #

Note
rhr:44 slept:9.0

8 AM

Running 30:59 intensity: (6:12 @1) + (24:47 @2) 6.24 km (4:58 / km)
ahr:128 max:143 shoes: Mizuno Wave Rider 22

Morning 30.

5 PM

Running 50:50 intensity: (45:05 @1) + (3:46 @2) + (1:59 @3) 10.7 km (4:45 / km) +136m 4:28 / km
ahr:102 max:156 shoes: Nike Pegasus 36

Evening 50.

Monday Jan 6, 2020 #

Note
rhr:46 slept:9.0

4 PM

Running 1:04:58 [1] 12.33 km (5:16 / km) +225m 4:50 / km
ahr:85 max:108 shoes: Mizuno Wave Rider 22

Easy road loop.

5 PM

Strength and Conditioning 40:00 [1]

Small gym session.

3x10
Abduction circles
Donkey kicks
SL glute bridge

5kg plate step up (5 each leg)
SL touch down

30kg squat
30kg RDL

20kg bent over row
20kg bench press

Alternating dead bugs
Straight arm plank with shoulder tap

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