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Training Log Archive: CharlWard

In the 7 days ending Jan 13, 2020:

activity # timemileskm+m
  Running10 6:28:59 51.59(7:32) 83.03(4:41) 668
  Orienteering1 52:49 6.36(8:18) 10.24(5:10) 210
  Strength and Conditioning1 40:00
  Total12 8:01:48 57.95 93.26 878
averages - sleep:8.8 rhr:39

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TuWeThFrSaSuMo

Monday Jan 13, 2020 #

Note
rhr:34 slept:9.5

5 PM

Running 14:52 intensity: (11:43 @1) + (2:54 @2) + (15 @3) 3.15 km (4:43 / km) +19m 4:35 / km
ahr:108 max:147 shoes: Nike Pegasus 36

WU

Running 10:01 intensity: (1:50 @1) + (52 @2) + (7:19 @3) 2.62 km (3:50 / km)
ahr:145 max:159 shoes: Nike Pegasus 36

10 tempo. Worlds worst weather.

6 PM

Running 5:13 intensity: (56 @1) + (2:41 @2) + (1:36 @3) 1.02 km (5:08 / km) +16m 4:45 / km
ahr:138 max:153 shoes: Nike Pegasus 36

Jog

Running 18:44 intensity: (3:20 @1) + (2:36 @2) + (8:11 @3) + (4:37 @4) 3.81 km (4:55 / km) +144m 4:08 / km
ahr:147 max:163 shoes: Nike Pegasus 36

Joined in Toms group hill session.
10x~200m (jog back). Good to be running around other people, especially in this weather. Made gills quite fun for a change.

C • Gills 2

Running 53 [1] 0.26 km (3:20 / km)
ahr:114 max:125 shoes: Nike Pegasus 36

3 strides

Running 13:19 intensity: (5:08 @1) + (55 @2) + (7:16 @3) 2.95 km (4:30 / km) +10m 4:26 / km
ahr:135 max:154 shoes: Nike Pegasus 36

WD

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.

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