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Training Log Archive: CharlWard

In the 7 days ending Feb 26:

activity # timemileskm+m
  Running9 5:58:59 49.0(7:20) 78.86(4:33) 764
  Strength and Conditioning7 2:20:00
  Cross Trainer3 1:55:03
  Cycling2 1:45:04
  Total15 11:59:06 49.0 78.86 764

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MoTuWeThFrSaSu

Sunday Feb 26 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:08:40 intensity: (27:31 @1) + (38:24 @2) + (2:45 @3) 14.13 km (4:52 / km) +199m 4:32 / km
ahr:124 max:145 shoes: Mizuno Waver Rider Blue

Very easy. Actually didn’t feel too bad - just the quads a bit sore, though that might have been from digging up the garden.

Saturday Feb 25 #

9 AM

Running 2:07:15 intensity: (5:00 @1) + (30:39 @2) + (1:16:24 @3) + (15:12 @4) 30.1 km (4:14 / km) +54m 4:11 / km
ahr:147 shoes: Mizuno Waver Rider Blue

2km easy
6, 5, 4, 3, 2, 1km (1km float)
2km easy

On the Middlewood Way, still the best place ever for a session. Tom came with me on the bike too, so it was a lot less lonely than it could have been.
On my original plan this was supposed to be all at marathon pace, but I instead aimed for a progression from steady down to marathon pace. Happy enough, especially only 6 days after last weeks longest run.
Some very random HR data in there.

Friday Feb 24 #

Strength and Conditioning 10:00 [1]


6 PM

Cycling 45:02 [1]
ahr:111 max:118

Nice easy spin out

Thursday Feb 23 #

12 PM

Strength and Conditioning 10:00 [1]


Running 1:00:07 intensity: (12:49 @1) + (22:24 @2) + (23:19 @3) + (1:35 @4) 13.57 km (4:26 / km) +207m 4:07 / km
ahr:135 max:161 shoes: Vaporfly Black

Not quite what I wanted to do today but not 100% happy with the calf so stuck to roads close to home, building into a steady pace. Had hoped for some marathon paced efforts, but that will still have to wait.

6 PM

Running 5:02 intensity: (5:01 @1) + (1 @2) 0.97 km (5:11 / km)
ahr:113 max:125 shoes: Nike ZoomFly Black


Cross Trainer 55:01 intensity: (18:12 @1) + (11:48 @2) + (24:13 @3) + (48 @4)
ahr:134 max:157

10 x 90/30 + 5x30/30
Worked hard. Got a lot out of myself there.

Running 5:26 intensity: (3:03 @1) + (2:23 @2) 0.97 km (5:37 / km) +26m 4:58 / km
ahr:120 max:135 shoes: Nike ZoomFly Black


Wednesday Feb 22 #

6 AM

Running 4:50 [1] 0.95 km (5:06 / km) +5m 4:57 / km
ahr:112 max:124 shoes: Nike ZoomFly Black


Strength and Conditioning 50:00 [1]


7 AM

Cross Trainer 30:01 intensity: (29:58 @1) + (3 @2)
ahr:118 max:125


Running 4:53 intensity: (2:43 @1) + (2:10 @2) 0.94 km (5:12 / km) +25m 4:35 / km
ahr:122 max:136 shoes: Nike ZoomFly Black


5 PM

Note

Took the evening off as feeling fatigued.

Tuesday Feb 21 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:12:57 intensity: (26:00 @1) + (37:07 @2) + (9:50 @3) 15.15 km (4:49 / km) +217m 4:30 / km
ahr:128 max:149 shoes: Mizuno Waver Rider 25

Got a bit warm.

Monday Feb 20 #

6 AM

Running 4:53 intensity: (4:27 @1) + (26 @2) 1.03 km (4:45 / km) +6m 4:37 / km
ahr:112 max:125 shoes: Nike ZoomFly 2


Strength and Conditioning 40:00 [1]


7 AM

Cross Trainer 30:01 intensity: (19:13 @1) + (10:48 @2)
ahr:121 max:128


Running 4:56 intensity: (1:32 @1) + (3:24 @2) 1.06 km (4:39 / km) +26m 4:09 / km
ahr:123 max:138 shoes: Nike ZoomFly 2


5 PM

Strength and Conditioning 10:00 [1]


6 PM

Cycling 1:00:02 [1]
ahr:114 max:119

Easy turbo

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