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Training Log Archive: CharlWard

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running7 5:42:58 45.26(7:35) 72.84(4:43) 423
  Strength and Conditioning2 1:25:00
  Orienteering2 1:13:09 8.95(8:10) 14.41(5:05) 312
  Total10 8:21:07 54.21 87.25 735
averages - sleep:8.8 rhr:34

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MoTuWeThFrSaSu

Sunday Feb 9 #

1 PM

Running 1:05:27 intensity: (48:57 @1) + (16:17 @2) + (13 @3) 14.97 km (4:22 / km) +2m 4:22 / km
ahr:120 max:145 shoes: Mizuno Wave Rider 22

Out and back around Dam Flask 3 times. Thought it was the best place to stick to in the weather. Though it wasn’t bad and even the sun came out for a good 25mins.
Tried to keep up a good rhythm into the wind and through the puddles. Had fun.

Saturday Feb 8 #

Note
rhr:33 slept:9.0

12 PM

Running 14:29 intensity: (10:26 @1) + (4:03 @2) 2.97 km (4:52 / km) +26m 4:40 / km
ahr:106 max:138 shoes: Mizuno Wave Rider 22

WU.

Orienteering 24:23 intensity: (8:01 @1) + (7:18 @2) + (9:04 @3) 4.84 km (5:03 / km) +110m 4:32 / km
ahr:140 shoes: Mizuno Wave Rider 22

Botanical gardens and Collegiate.

Didn’t have a strategy for coping with the map being wrong. Flapped around for far too long before going a different way to the control, and even then I went a massively long way.

Running 16:43 intensity: (15:17 @1) + (1:26 @2) 3.21 km (5:12 / km) +73m 4:41 / km
ahr:97 max:142 shoes: Mizuno Wave Rider 22

WD. Yes. The map was wrong.

Friday Feb 7 #

Note
rhr:35 slept:8.0

8 AM

Running 26:58 [2] 5.44 km (4:57 / km)
shoes: Mizuno Wave Rider 22

Morning Flask.

4 PM

Running 26:13 [2] 5.47 km (4:48 / km)
shoes: Mizuno Wave Rider 22

Evening Flask.

Thursday Feb 6 #

Note
rhr:33 slept:8.0

10 AM

Orienteering 48:46 intensity: (38:35 @1) + (7:42 @2) + (2:29 @3) 9.57 km (5:06 / km) +202m 4:37 / km
ahr:109 max:153 shoes: Mizuno Wave Rider 22

Sprintervals with Nath, Cat and Mary.

Nice varied stuff in Ponderosa/Walkley, and beneficial even though it overlapped with my Saturday course. Good to run with others. Thanks to Nath for planning.

4 PM

Strength and Conditioning 40:00 [1]

3x12
Abduction circles
SL glute Bridge
30s Side plank (each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions

Supersets:
1x3 (yeah I gave up)
67.5kg deadlift
25kg split squat

3x12
Raised Press-up
17.5kg bent over row

4x8
25,30,35,35kg lat pull down
17.5kg military press

Wednesday Feb 5 #

Note
rhr:34 slept:9.0

5 PM

Running 1:10:04 intensity: (15:12 @1) + (17:06 @2) + (37:39 @3) + (7 @4) 16.75 km (4:11 / km) +98m 4:04 / km
ahr:134 max:160 shoes: Nike ZoomFly Flyknit

12.5, 15, 15, 15, 12.5
Comfy, steady, tempo, steady, comfy.

Tempo was majority uphill so can’t see much of a difference in pace, but effort level was definitely higher. Felt good on the steady parts. Fave pace to run at.

Tuesday Feb 4 #

Note
rhr:36 slept:9.0

5 PM

Running 50:40 intensity: (46:20 @1) + (4:19 @2) + (1 @3) 10.38 km (4:53 / km) +107m 4:39 / km
ahr:114 max:142 shoes: Nike Pegasus 36

To the gym (which I was supposed to do at lunch time but bailed).
Felt pretty rubbish for the first 3/4, then ok.

6 PM

Strength and Conditioning 45:00 [1]

3x12
Abduction circles
SL glute Bridge
Side plank with leg raise (12 each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions

Supersets:
4x6
40,45,50,50kg squat
50kg split RDL (6 each leg)

4x8
Press-up
20kg bent over row

4x6
14kg single arm pull down
15kg military press

Monday Feb 3 #

Note
rhr:35 slept:9.5

5 PM

Running 15:05 intensity: (10:05 @1) + (3:24 @2) + (1:36 @3) 3.38 km (4:28 / km) +21m 4:19 / km
ahr:111 max:149 shoes: Nike Pegasus 36

WU

Running 15:00 intensity: (1:12 @2) + (13:48 @3) 4.05 km (3:42 / km)
ahr:151 max:158 shoes: Nike ZoomFly Flyknit

15 tempo.

Running 3:40 intensity: (44 @1) + (2:35 @2) + (21 @3) 0.72 km (5:06 / km) +21m 4:28 / km
ahr:135 max:146 shoes: Nike ZoomFly Flyknit

Jog

Running 18:12 intensity: (15:50 @1) + (1:12 @2) + (1:10 @3) 1.88 km (9:39 / km) +75m 8:03 / km
ahr:109 max:153 shoes: Nike ZoomFly Flyknit

4x250m.
Not really feeling it today. Died some horrible deaths.

Running 7:16 intensity: (6:34 @1) + (42 @2) 0.77 km (9:23 / km) +1m 9:19 / km
ahr:107 max:139 shoes: Nike ZoomFly Flyknit

4 x strides.

Running 13:11 intensity: (2:09 @1) + (10:24 @2) + (38 @3) 2.84 km (4:39 / km)
ahr:137 max:145 shoes: Nike Pegasus 36

WD.

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