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Training Log Archive: CharlWard

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running9 6:18:03 50.44(7:30) 81.18(4:39) 909
  Strength and Conditioning2 1:20:00
  Orienteering1 50:15 6.13(8:12) 9.86(5:06) 138
  Total11 8:28:18 56.57 91.04 1047
averages - sleep:8.3 rhr:36

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Running 1:21:55 [3] 18.54 km (4:25 / km) +216m 4:11 / km
ahr:76 max:101 shoes: Mizuno Wave Rider 22

Long run. HRM didn’t work.
Nice on the Middlewood Way. Struggled on the 4K back uphill.

Saturday Jan 18 #

Note
rhr:34 slept:7.5

9 AM

Orienteering 50:15 [2] 9.86 km (5:06 / km) +138m 4:46 / km
ahr:90 max:123 shoes: Mizuno Wave Rider 22

Botanical Gardens and Weston Park.
Dug out a couple of old maps and did two courses. On the journey between areas I planned routes on another different Sheffield map. Fun.

Friday Jan 17 #

Note
rhr:37 slept:8.5

4 PM

Running 15:51 [2] 3.27 km (4:51 / km) +55m 4:28 / km
shoes: Nike Pegasus 36

WU

5 PM

Strength and Conditioning 40:00 [1]

3x10
Abduction circles
SL glute Bridge
Side plank with leg raise
5kg step-up (5 each side)
Hanging leg raises with twist
Back extensions with twist

Supersets:
3x6
40kg squat
30kg offset RDL (6 each leg)

3x8
press-up
20kg bent over row

3x6
Tricep pull down
20kg military press

Running 16:28 [2] 3.23 km (5:06 / km) +74m 4:35 / km
shoes: Nike Pegasus 36

WD

Thursday Jan 16 #

Note
rhr:35 slept:7.0

Didn’t sleep so well.

5 PM

Running 14:45 intensity: (7:37 @1) + (7:08 @2) 3.16 km (4:40 / km) +18m 4:32 / km
ahr:104 max:138 shoes: Nike ZoomFly Flyknit

WU

Running 40:19 intensity: (16 @1) + (2:16 @2) + (23:12 @3) + (14:35 @4) 9.7 km (4:09 / km) +131m 3:54 / km
ahr:156 max:164 shoes: Nike ZoomFly Flyknit

20 x 90s (30s).

Really tough session. No street lights so running with headtorch. Couldn’t see so much when the rain was coming down in front of the light, but quite enjoyed not being able to see too far ahead.
Thought I’d set off a bit quick but managed to maintain and go faster.

Running 15:08 intensity: (50 @1) + (9:25 @2) + (4:53 @3) 3.06 km (4:57 / km) +24m 4:45 / km
ahr:141 max:148 shoes: Nike ZoomFly Flyknit

WD

Wednesday Jan 15 #

Note
rhr:37 slept:9.0

4 PM

Running 51:38 intensity: (34:47 @1) + (12:04 @2) + (4:47 @3) 10.21 km (5:03 / km) +183m 4:39 / km
ahr:119 max:152 shoes: Nike Pegasus 36

Easy Crimcar.

5 PM

Strength and Conditioning 40:00 [1]

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

Supersets:
3x6
40kg squat
30kg offset RDL (6 each leg)

3x8
press-up
20kg bent over row

3x6
Tricep pull down
20kg military press

Tuesday Jan 14 #

Note
rhr:37 slept:8.5

8 AM

Running 26:29 [2] 5.46 km (4:51 / km)
shoes: Mizuno Wave Rider 22

Morning Flask.

5 PM

Running 52:28 intensity: (1:29 @1) + (50:36 @2) + (23 @3) 10.73 km (4:53 / km) +19m 4:51 / km
ahr:137 max:146 shoes: Mizuno Wave Rider 22

Double Flask. Significantly wetter and muddier than this morning.

Monday Jan 13 #

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.

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

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