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Training Log Archive: CharlWard

In the 7 days ending Apr 5, 2020:

activity # timemileskm+m
  Running6 5:54:58 47.46(7:29) 76.38(4:39) 810
  Yoga8 2:40:00
  Strength and Conditioning2 1:10:00
  Cross Trainer2 50:01 1.12(44:37) 1.8(27:44)
  Total16 10:34:59 48.58 78.18 810
  [1-5]9 8:14:59

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MoTuWeThFrSaSu

Sunday Apr 5, 2020 #

10 AM

Running 1:35:09 intensity: (41:22 @1) + (31:26 @2) + (22:21 @3) 18.81 km (5:04 / km) +396m 4:35 / km
ahr:129 max:155 shoes: Mizuno Wave Ultima 11

Long. Windy.

6 PM

Yoga 20:00 [0]

Day 18.

Saturday Apr 4, 2020 #

8 AM

Running 16:57 [1] 3.53 km (4:48 / km)
ahr:86 max:108 shoes: Mizuno Wave Rider 22

WU

Running 19:01 intensity: (7:19 @1) + (2:49 @2) + (1:51 @3) + (7:01 @4) + (1 @5) 5.2 km (3:39 / km) +11m 3:37 / km
ahr:136 max:165 shoes: Nike ZoomFly Flyknit

Dam Flask Time Trial.

Running 26:37 [1] 5.49 km (4:51 / km)
ahr:103 max:116 shoes: Mizuno Wave Rider 22

WD. Going a bit loopy at the end.

8 PM

Yoga 20:00 [0]

Day 17.

Friday Apr 3, 2020 #

Note
(rest day)


11 AM

Yoga 20:00 [0]

Day 15.

5 PM

Yoga 20:00 [0]

Day 16. Needed some more Adriene.

Thursday Apr 2, 2020 #

10 AM

Yoga 20:00 [1]

Day 14.

5 PM

Running 11:05 [1] 2.38 km (4:39 / km) +16m 4:31 / km
ahr:73 max:104 shoes: Nike Pegasus 36

WU

Running 40:08 intensity: (13:19 @1) + (7:37 @2) + (19:12 @3) 10.01 km (4:01 / km) +52m 3:55 / km
ahr:138 max:159 shoes: Nike Pegasus 36

10k @ M.
Just 32 more and I’ll be on for a good one...

Running 10:44 [1] 2.3 km (4:40 / km)
ahr:115 max:128 shoes: Nike Pegasus 36

WD

Wednesday Apr 1, 2020 #

11 AM

Yoga 20:00 [0]

Day 13.

5 PM

Running 45:15 intensity: (22:48 @1) + (21:27 @2) + (1:00 @3) 9.1 km (4:58 / km) +135m 4:38 / km
ahr:119 max:146 shoes: Mizuno Wave Rider 22

Dale Dike.

Cross Trainer 20:01 [1] 0.49 km (40:56 / km)
ahr:94 max:126

WU/WD

6 PM

Strength and Conditioning 35:00 [1]

As Monday.

Tuesday Mar 31, 2020 #

10 AM

Yoga 20:00 [0]

Day 12

5 PM

Running 14:24 [2] 3.02 km (4:46 / km)
ahr:71 max:87 shoes: Mizuno Wave Ultima 11

WU
Annoying HRM isn’t working.

Running 32:58 [4] 7.36 km (4:29 / km) +183m 3:59 / km
ahr:100 max:127 shoes: Nike ZoomFly Flyknit

5T, 10 x ~200m hill (jog back), 5T

Running 14:25 [2] 3.02 km (4:47 / km) +5m 4:45 / km
ahr:90 max:93 shoes: Mizuno Wave Ultima 11

WD

Monday Mar 30, 2020 #

10 AM

Yoga 20:00 [0]

Day 10 and 11.

5 PM

Running 28:15 [1] 6.15 km (4:35 / km) +13m 4:33 / km
ahr:98 max:124 shoes: Nike Pegasus 36

Felt v spritely. I’ll thank the rice cakes with lotus spread.

Cross Trainer 30:00 intensity: (27:44 @1) + (2:16 @2) 1.32 km (22:49 / km)
ahr:123 max:133

WU/WD

6 PM

Strength and Conditioning 35:00 [1]

3x10
Clams
Donkey kicks
Glute bridge
Russian twist
Backwards lunge to high knee
45s plank

3x6
Banded jump squats
Banded RDL

3x10
Press ups
Band pull apart
Band shoulder press
Band row

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