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Training Log Archive: CharlWard

In the 7 days ending Mar 15, 2020:

activity # timemileskm+m
  Running6 4:45:38 36.95(7:44) 59.47(4:48) 1028
  Strength and Conditioning2 1:20:00
  Cross Trainer1 1:16:01 3.83(19:50) 6.17(12:19)
  Orienteering3 1:15:54 8.28 13.32 213
  Total11 8:37:33 49.07 78.96 1241
averages - sleep:9 rhr:35

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MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

10 AM

Running 1:20:02 intensity: (56:58 @1) + (20:41 @2) + (2:23 @3) 17.58 km (4:33 / km) +234m 4:16 / km
ahr:103 max:150 shoes: Mizuno Wave Ultima 11

Ladybower. V fun.

Saturday Mar 14, 2020 #

12 PM

Running 14:55 intensity: (10:10 @1) + (4:23 @2) + (22 @3) 3.02 km (4:56 / km) +76m 4:23 / km
ahr:100 max:146 shoes: Mizuno Wave Rider 22

WU

Orienteering 21:00 intensity: (3:56 @1) + (25 @2) + (9:39 @3) + (7:00 @4) 4.18 km (5:02 / km) +106m 4:28 / km
ahr:146 max:164 shoes: X-Talon212

Norfolk Park.
Really enjoyed this, even with my fight with the brambles (I think they won).

Running 12:31 intensity: (1:17 @1) + (1:51 @2) + (6:29 @3) + (2:54 @4) 3.0 km (4:10 / km) +53m 3:50 / km
ahr:149 max:162 shoes: Mizuno Wave Rider 22

1 mile
2min
2min

Running 12:02 intensity: (8:44 @1) + (1:24 @2) + (1:54 @3) 2.25 km (5:21 / km) +72m 4:37 / km
ahr:111 max:149 shoes: Mizuno Wave Rider 22

WD

Friday Mar 13, 2020 #

1 PM

Strength and Conditioning 30:00 [1]

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Band squats
Donkey kicks

5x4
1/4 pin squat - 90,90,90,100,100kg

2x12
Press ups
2x5kg reverse fly

Too competitive with myself on the pin squats. Legs could handle the weight but shoulders clearly couldn’t and now have v uncomfortable right shoulder. Had to abandon the remainder of the session. Idiot.

Thursday Mar 12, 2020 #

8 AM

Running 26:11 [2] 5.44 km (4:49 / km) +11m 4:46 / km
shoes: Mizuno Wave Ultima 11

Easy.

6 PM

Orienteering 44:54 intensity: (10:31 @1) + (3:33 @2) + (30:10 @3) + (40 @4) 9.15 km (4:55 / km) +107m 4:38 / km
ahr:136 max:161 shoes: Mizuno Wave Rider 22

Fat Cat Urban.
Head not really in it to be honest.

Wednesday Mar 11, 2020 #

Note
rhr:35 slept:9.0

1 PM

Strength and Conditioning 50:00 [1]

5min jog

3x12
Clams
5kg BOSU step up with front raise
Standing clams
Leg raise (dip station)
Donkey kicks

4x5
1/4 pin squat - 80,85,90,90kg

4x10
2x10kg lateral BOSU step-up (5 each leg)

4x12
Press ups
2x5kg reverse fly

3x12
5kg half knelt SA press
2x5kg alternating SA pullover

5min jog

5 PM

Running 48:34 intensity: (23:09 @1) + (15:29 @2) + (9:56 @3) 9.82 km (4:57 / km) +238m 4:25 / km
ahr:118 max:152 shoes: Mizuno Wave Rider 22

Got caught in the torrential downpour and gusty winds of the day. Lucky me.
Did see the barn owl though so winning really.

Tuesday Mar 10, 2020 #

7 AM

Running 27:35 [2] 5.68 km (4:52 / km) +79m 4:33 / km
shoes: Mizuno Wave Rider 22

Road Flask.

4 PM

Cross Trainer 1:16:01 intensity: (33:28 @1) + (6:32 @2) + (33:20 @3) + (2:41 @4) 6.17 km (12:19 / km)
ahr:132 max:164

WU
10 tempo
6x2(40)
6x90(30)
6x1(20)
6x30(10)
(All at level 14)
WD

Possibly the hardest xt session I’ve ever completed. Happy with that effort.

6 PM

Orienteering 10:00 [1]

Part of xt session.

Monday Mar 9, 2020 #

12 PM

Running 1:03:48 intensity: (51:34 @1) + (10:07 @2) + (2:07 @3) 12.68 km (5:02 / km) +264m 4:34 / km
ahr:114 max:152 shoes: Mizuno Wave Ultima 11

Coomber Dale, ORE, Drewton, Little Wold.

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