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Training Log Archive: CharlWard

In the 7 days ending Feb 9, 2020:

	activity	#	time	miles		km		+m
	Running	7	5:42:58	45.26	(7:35)	72.84	(4:43)	423
	Strength and Conditioning	2	1:25:00
	Orienteering	2	1:13:09	8.95	(8:10)	14.41	(5:05)	312
	Total	10	8:21:07	54.21		87.25		735
averages - sleep:8.8 rhr:34

1:35

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Sunday Feb 9, 2020 #

1 PM

Running 1:05:27 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, 2020 #

Note
rhr:33 slept:9.0

12 PM

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

WU.

Orienteering 24:23 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 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, 2020 #

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, 2020 #

Note
rhr:33 slept:8.0

10 AM

Orienteering 48:46 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, 2020 #

Note
rhr:34 slept:9.0

5 PM

Running 1:10:04 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, 2020 #

Note
rhr:36 slept:9.0

5 PM

Running 50:40 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, 2020 #

Note
rhr:35 slept:9.5

5 PM

Running 15:05 3.38 km (4:28 / km) +21m 4:19 / km
ahr:111 max:149 shoes: Nike Pegasus 36

Running 15:00 4.05 km (3:42 / km)
ahr:151 max:158 shoes: Nike ZoomFly Flyknit

15 tempo.

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

Jog

Running 18:12 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 0.77 km (9:23 / km) +1m 9:19 / km
ahr:107 max:139 shoes: Nike ZoomFly Flyknit

4 x strides.

Running 13:11 2.84 km (4:39 / km)
ahr:137 max:145 shoes: Nike Pegasus 36

WD.

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