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Training Log Archive: CharlWard

In the 7 days ending Mar 5, 2023:

activity # timemileskm+m
  Running7 6:30:44 53.11(7:21) 85.47(4:34) 864
  Strength and Conditioning6 2:10:00
  Cycling2 2:00:06
  Cross Trainer2 1:15:03
  Total14 11:55:53 53.11 85.47 864

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MoTuWeThFrSaSu

Sunday Mar 5, 2023 #

Strength and Conditioning 10:00 [1]


10 AM

Running 53:58 intensity: (12:58 @1) + (37:50 @2) + (3:10 @3) 11.13 km (4:51 / km) +127m 4:35 / km
ahr:128 max:146 shoes: Mizuno Waver Rider Blue

Very enjoyable Rydal/Grasmere loop.

Saturday Mar 4, 2023 #

Strength and Conditioning 10:00 [1]


10 AM

Running 2:45:00 intensity: (4:05 @1) + (1:18:21 @2) + (1:22:34 @3) 36.13 km (4:34 / km) +242m 4:25 / km
ahr:139 max:157 shoes: Mizuno Waver Rider Blue

In the Lakes. Out and back from Ash Landing to Wray Castle x3. Very nice paths and not too many hills. Happy with that.

Friday Mar 3, 2023 #

6 AM

Running 9:48 intensity: (6:12 @1) + (3:36 @2) 2.06 km (4:46 / km) +29m 4:27 / km
ahr:118 max:137 shoes: Nike ZoomFly 2

Gym and back

7 AM

Strength and Conditioning 50:00 [1]


12 PM

Cycling 1:00:05 intensity: (59:22 @1) + (43 @2)
ahr:117 max:126

With LM 2017 coverage

Thursday Mar 2, 2023 #

Strength and Conditioning 10:00 [1]


5 PM

Running 54:08 intensity: (22:55 @1) + (29:57 @2) + (1:16 @3) 11.34 km (4:46 / km) +177m 4:26 / km
ahr:125 max:144 shoes: Mizuno Waver Rider Blue

Easy loop. Legs felt very tired for some reason.

Cross Trainer 40:02 intensity: (4:01 @1) + (13:40 @2) + (16:52 @3) + (5:29 @4)
ahr:141 max:158

WU
5 x 4 (1)
WD

Another solid XT session.

Running 5:33 intensity: (1:32 @1) + (3:09 @2) + (52 @3) 1.03 km (5:24 / km) +26m 4:48 / km
ahr:128 max:142 shoes: Mizuno Waver Rider Blue

Crawl home.

Wednesday Mar 1, 2023 #

6 AM

Running 4:38 intensity: (4:28 @1) + (10 @2) 0.96 km (4:49 / km) +5m 4:41 / km
ahr:112 max:125 shoes: Nike ZoomFly Black


Strength and Conditioning 40:00 [1]


7 AM

Cross Trainer 35:01 intensity: (30:51 @1) + (4:10 @2)
ahr:118 max:128


Running 4:58 intensity: (3:21 @1) + (1:37 @2) 0.98 km (5:04 / km) +25m 4:29 / km
ahr:117 max:133 shoes: Nike ZoomFly Black


6 PM

Cycling 1:00:01 [1]
ahr:110 max:117

Easy hour

Tuesday Feb 28, 2023 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:32:41 intensity: (14:34 @1) + (37:03 @2) + (41:04 @3) 21.84 km (4:15 / km) +233m 4:02 / km
ahr:136 max:155 shoes: Vaporfly Black

Steady 16 (easy first 4 mostly downhill, plus v slow uphill home).

Monday Feb 27, 2023 #

Note
(rest day)

Sports massage

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