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Training Log Archive: CharlWard

In the 7 days ending May 24, 2020:

activity # timemileskm+m
  Strength and Conditioning17 6:30:00
  Cycling4 3:52:43 54.89(4:14) 88.34(2:38) 1358
  Running6 1:28:43 11.44(7:45) 18.4(4:49) 16
  Yoga1 20:00
  Total23 12:11:26 66.33 106.74 1374
  [1-5]20 11:01:26

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MoTuWeThFrSaSu

Sunday May 24, 2020 #

Note

Really low on energy today. Had wanted to do a longer cycle but just didn’t feel like it.

10 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, back, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretching, glutes and core.

6 PM

Note

Played some football with Tom.

Saturday May 23, 2020 #

10 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage.

1 PM

Note

Went on a walk for ~75mins.

5 PM

Strength and Conditioning 30:00 [1]

Stretching and glutes.

Running 20:13 intensity: (2:52 @1) + (4:19 @2) + (13:02 @3) 4.4 km (4:35 / km) +2m 4:35 / km
ahr:139 max:158 shoes: Mizuno Wave Rider 22

4x5min (~30s slow jog).
Feeling more like a runner. Back still stiff. Need some spine mobility in my warm up.

6 PM

Yoga 20:00 [0]

Yoga for low back.

Friday May 22, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, massage - 70min.

4 PM

Strength and Conditioning 15:00 [1]

Stretching and glutes.

5 PM

Running 18:24 intensity: (7:37 @1) + (2:25 @2) + (8:22 @3) 3.97 km (4:38 / km)
ahr:133 max:155 shoes: Nike ZoomFly Flyknit

6x3min.
Feeling same as yesterday. Back is really stiff running, not sure why. Maybe just getting used to running again.

Cycling 1:00:13 intensity: (30:29 @1) + (15:27 @2) + (13:52 @3) + (25 @4) 20.95 km (2:52 / km) +384m 2:38 / km
ahr:128 max:161

With Tom. Brutal wind and legs felt pretty tired after yesterday. Really nice back roads and great view of Broomhead Reservoir.
Had a bit of a meltdown when I went the wrong way and ended up all the way at the bottom of a hill just to have to go back up. Had to get off the bike for a bit. To make matters worse, some horrible boys started shouting at me to try harder. DO NOT TELL ME TO TRY HARDER. Absolutely raging.

C • X'D 2

Thursday May 21, 2020 #

Note

Haven’t put on any weight (remarkably!) but have been eating A LOT of chocolate and cake. Losing a few lbs would probably help me feel less like an elephant running. Also eating better in general...

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

4 PM

Strength and Conditioning 15:00 [1]

Stretching and glutes.

5 PM

Running 15:33 intensity: (3:55 @1) + (5:42 @2) + (5:56 @3) 3.1 km (5:01 / km) +12m 4:55 / km
ahr:136 max:150 shoes: Nike ZoomFly Flyknit

5x3min.
Better again.

Cycling 1:10:05 intensity: (13:09 @1) + (17:03 @2) + (36:08 @3) + (3:37 @4) + (8 @5) 27.35 km (2:34 / km) +417m 2:23 / km
ahr:144 max:165

With Tom. Some hard work up the hills! Was still massively slowing him down though.

9 PM

Strength and Conditioning 15:00 [0]

30min stretching.

Wednesday May 20, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, massage. 1h.

5 PM

Strength and Conditioning 15:00 [1]

Stretch, glutes, core.

6 PM

Running 12:31 intensity: (5:07 @1) + (5:37 @2) + (1:47 @3) 2.69 km (4:39 / km)
ahr:131 max:149 shoes: Nike ZoomFly Flyknit

5x2min, 1x2:30.

Got fed up of the field so went along Dam Flask trail for the last two. This is not fun. I’m exhausted running easy pace.

Tuesday May 19, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core - 40min.

Running 12:00 intensity: (6:23 @1) + (4:21 @2) + (1:16 @3) 2.48 km (4:51 / km) +2m 4:50 / km
ahr:124 max:152

6x2min (walk)
Better today. Unsure on the HR data. Depressingly high if correct.

6 PM

Cycling 1:01:25 intensity: (41:25 @1) + (13:04 @2) + (6:56 @3) 23.24 km (2:39 / km) +317m 2:28 / km
ahr:121 max:157

Good fun.

10 PM

Strength and Conditioning 20:00 [0]

40min stretching.

Monday May 18, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretching, glutes and core. 1h.

4 PM

Strength and Conditioning 15:00 [1]

Glutes and core.

5 PM

Running 10:02 [1] 1.76 km (5:42 / km)
shoes: Nike ZoomFly Flyknit

5x2min (some walking).

Less successful than I had hoped, but probably always going to be. Not too bad at first, then a bit uncomfy, then sort of stayed the same. Maybe should have packed it in after 3.

6 PM

Cycling 41:00 [2] 16.8 km (2:26 / km) +240m 2:17 / km

Still not sure why gps not working in cycle mode.
Intended to just do 1 lap of Dam Flask (Road) to spin out the legs, but was a bit raging from not being able to run so ended up doing 3 laps. Bum a bit sore as didn’t bother to put bib shorts on because I thought I was only doing ~15min.

Strength and Conditioning 15:00 [0]

Stretching and massage.

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