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Training Log Archive: CharlWard

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  Running8 4:42:51 36.22(7:49) 58.29(4:51) 283
  Cross Trainer3 2:51:31 8.33 13.41
  Strength and Conditioning2 1:30:00
  Orienteering4 1:22:28 5.86 9.43
  Total15 10:26:50 50.41 81.14 283
averages - sleep:8.5 rhr:38

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

10 AM

Running 1:00:01 intensity: (16:52 @1) + (42:28 @2) + (41 @3) 12.69 km (4:44 / km) +164m 4:27 / km
ahr:127 max:147 shoes: Mizuno Wave Rider 22

Easy Bower hour.

5 PM

Running 28:19 [3] 6.21 km (4:33 / km) +11m 4:31 / km
ahr:85 max:104 shoes: Mizuno Wave Rider 22

Steady Flask. Variety is the spice of life.

Saturday Mar 7, 2020 #

10 AM

Cross Trainer 1:10:30 intensity: (32:08 @1) + (10:21 @2) + (27:59 @3) + (2 @4) 6.32 km (11:09 / km)
ahr:132 max:160

Can’t say I was super keen today. 19km.

WU
10 tempo
4 x 3/1 @ 12
4 x 2/45 @ 13
4 x 1/30 @ 14
5 x 30/30 @ 12
WD

Shorter reps, higher resistance got HR up more.

12 PM

Orienteering 10:00 [1]

Part of XT session.

Friday Mar 6, 2020 #

Note
rhr:37 slept:8.5

8 AM

Running 25:22 [1] 5.42 km (4:41 / km)
ahr:82 max:111 shoes: Mizuno Wave Rider 22

Flask. Beaut morning. Tired glutes.

5 PM

Running 29:47 [1] 6.16 km (4:50 / km) +1m 4:50 / km
ahr:76 max:99 shoes: Mizuno Wave Rider 22

Another good one around Dam Flask.

Thursday Mar 5, 2020 #

Note
rhr:37 slept:8.5

1 PM

Strength and Conditioning 45:00 [1]

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Band rotation

4x4
1/4 pin squat - 80,80,85,85kg

4x10
2x5kg lateral BOSU step-up (5 each leg)
2x5kg reverse fly

4x10
5kg half knelt SA press
2x5kg alternating SA pullover

5 PM

Running 44:16 intensity: (33:58 @1) + (10:10 @2) + (8 @3) 8.96 km (4:56 / km) +106m 4:40 / km
ahr:121 max:145 shoes: Nike Pegasus 36

Easy. A bit more springy today.

Orienteering 15:00 [1] 1.23 km (12:13 / km)
ahr:121 max:127

Virtual on XT

Cross Trainer 10:00 intensity: (12 @1) + (6:45 @2) + (3:03 @3)
ahr:141 max:148

Tried the escalator machine. It got my HR up higher but was v sweaty and made me a bit dizzy after 10mins staring at the steps turning over.

Cross Trainer 15:01 [1] 1.09 km (13:47 / km)
ahr:122 max:128

XT

Wednesday Mar 4, 2020 #

Note
rhr:40 slept:8.5

8 AM

Running 26:46 [1] 5.47 km (4:54 / km)
shoes: Mizuno Wave Rider 22

Morning Flask. Getting a bit repetitive now...

5 PM

Cross Trainer 1:16:00 intensity: (27:09 @1) + (14:41 @2) + (33:56 @3) + (14 @4) 6.0 km (12:40 / km)
ahr:135 max:160

XT Session - 19.5km
12 WU
15 tempo
3 easy
30 of 90/30 @ level 14
5 x 30/30
10 WD

Tuesday Mar 3, 2020 #

Note
rhr:36 slept:8.5

11 AM

Orienteering 30:00 [1] 2.73 km (10:58 / km)

On the XT, av 4m/k.

12 PM

Strength and Conditioning 45:00 [1]

3x12
45s plank
5kg BOSU step up with front raise
Hanging leg raise (dip station)
Band rotation

4x4
1/4 pin squat - 80,80,85,85kg

3x5
2x5kg lateral BOSU step-up

4x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover

5 PM

Running 41:02 intensity: (35:00 @1) + (6:02 @2) 7.94 km (5:10 / km)
ahr:121 max:135 shoes: Mizuno Wave Rider 22

V easy Flask. Ok, probably on par with Sunday.

Monday Mar 2, 2020 #

8 AM

Running 27:18 [1] 5.44 km (5:01 / km)
shoes: Mizuno Wave Ultima 11

V easy Flask. Ok at slow pace.

4 PM

Orienteering 27:28 intensity: (23:48 @1) + (3:40 @2) 5.47 km (5:01 / km)
ahr:117 max:134 shoes: Mizuno Wave Ultima 11

Virtual. Actually felt a great deal better.

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