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Training Log Archive: CharlWard

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running8 6:10:36 46.98(7:53) 75.61(4:54) 738
  Total8 6:10:36 46.98(7:53) 75.61(4:54) 738
averages - sleep:9.3 rhr:36

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MoTuWeThFrSaSu

Sunday Jan 26 #

9 AM

Running 1:30:02 intensity: (12:03 @1) + (34:26 @2) + (43:33 @3) 20.28 km (4:26 / km) +256m 4:11 / km
ahr:137 max:155 shoes: Mizuno Wave Rider 22

SLR

Saturday Jan 25 #

1 PM

Running 14:29 [2] 2.86 km (5:04 / km) +11m 4:59 / km

WU

Running 31:50 [4] 7.78 km (4:06 / km) +39m 4:00 / km

Northern XC.
Didn’t really get much out of myself. Disappointed.

Running 18:25 [2] 3.55 km (5:11 / km) +11m 5:06 / km

WD

Friday Jan 24 #

2 PM

Running 28:14 [2] 6.17 km (4:34 / km) +31m 4:28 / km
shoes: Nike Pegasus 36

Easy run + strides.

Thursday Jan 23 #

Note
rhr:36 slept:9.5 (rest day)

Wednesday Jan 22 #

Note
rhr:37 slept:8.5

2 PM

Running 11:03 [2] 2.21 km (5:00 / km) +26m 4:43 / km
shoes: Nike Pegasus 36

WU

3 PM

Running 30:00 intensity: (7:00 @1) + (10:00 @2) + (7:00 @3) + (3:00 @4) + (3:00 @5) 6.0 km (5:00 / km)
shoes: Nike Vaporfly 4%

Testing.

4 PM

Running 29:53 [2] 5.8 km (5:09 / km) +91m 4:47 / km
shoes: Nike Pegasus 36

WD

Tuesday Jan 21 #

Note
rhr:36 slept:9.5

12 PM

Running 42:09 intensity: (24:04 @1) + (18:05 @2) 8.11 km (5:12 / km) +142m 4:47 / km
ahr:120 max:144 shoes: Mizuno Wave Rider 22

Easy Agden.

Monday Jan 20 #

Note
rhr:36 slept:9.5

5 PM

Running 14:54 [2] 3.27 km (4:33 / km) +19m 4:25 / km
ahr:83 max:117 shoes: Nike Pegasus 36

WU

Running 12:01 [3] 3.19 km (3:46 / km)
ahr:100 max:104 shoes: Nike Pegasus 36

12 tempo

Running 3:27 [1] 0.67 km (5:10 / km) +24m 4:23 / km
ahr:98 max:105 shoes: Nike Pegasus 36

Jog

Running 31:15 intensity: (26:15 @1) + (5:00 @4) 2.87 km (10:54 / km) +89m 9:26 / km
ahr:63 max:91 shoes: Nike ZoomFly Flyknit

JohnWoodDP Hills.

200,250,300,250,200. (+3 strides after).
Definitely a sprinters/MD hills session. The walk back was so ridiculously slow and the reps were v fast.
Actually quite enjoyed it and pleased to be consistent. It was hard work.

Running 12:54 intensity: (8:45 @1) + (4:01 @2) + (8 @3) 2.85 km (4:32 / km)
ahr:109 max:145 shoes: Nike Pegasus 36

WD

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