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Training Log Archive: CharlWard

In the 7 days ending May 28, 2023:

activity # timemileskm+m
  Running10 4:34:13 38.01(7:13) 61.18(4:29) 900
  Strength and Conditioning6 2:25:00
  Cycling1 1:27:42 20.37(4:18) 32.78(2:41) 569
  Cross Trainer2 1:12:01
  Total14 9:38:56 58.38 93.96 1469

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MoTuWeThFrSaSu

Sunday May 28, 2023 #

12 PM

Running 21:10 intensity: (3:39 @1) + (10:10 @2) + (7:21 @3) 4.53 km (4:40 / km) +90m 4:15 / km
ahr:133 max:152 shoes: Mizuno Waver Rider 25

WU

Running 50:58 intensity: (39 @1) + (10 @2) + (7:17 @3) + (35:03 @4) + (7:49 @5) 13.16 km (3:52 / km) +209m 3:35 / km
ahr:159 max:167 shoes: Mizuno Waver Rider 25

Leg 8 of the Wolds Way Relay with City of Hull.
Really fun. Hard work!

Running 10:07 intensity: (2:11 @1) + (7:56 @2) 2.16 km (4:41 / km)
ahr:127 max:137 shoes: Mizuno Waver Rider 25

Crawl. V tired.

Saturday May 27, 2023 #

Note
(rest day)

Much gardening. No running.

Friday May 26, 2023 #

6 AM

Running 4:54 intensity: (3:48 @1) + (1:06 @2) 0.96 km (5:07 / km)
ahr:114 max:130 shoes: Nike ZoomFly Black


7 AM

Strength and Conditioning 20:00 [1]


Cross Trainer 40:00 intensity: (15:56 @1) + (23:41 @2) + (13 @3) + (10 @4)
ahr:124 max:158

10 with map

Running 5:01 intensity: (1:50 @1) + (2:38 @2) + (33 @3) 0.99 km (5:03 / km) +21m 4:34 / km
ahr:126 max:140 shoes: Nike ZoomFly Black


Thursday May 25, 2023 #

Strength and Conditioning 15:00 [1]


6 PM

Running 59:23 intensity: (11:07 @1) + (20:28 @2) + (13:00 @3) + (12:47 @4) + (2:01 @5) 13.67 km (4:21 / km) +107m 4:11 / km
ahr:139 max:165 shoes: Nike Tempo Next% 2

5 (90), 4 (90), 3 (60), 2 (60), 1 (60)
6 x 30 (30)

Wednesday May 24, 2023 #

6 AM

Running 4:41 intensity: (3:47 @1) + (54 @2) 0.9 km (5:11 / km) +7m 5:00 / km
ahr:111 max:128 shoes: Nike ZoomFly Black


Strength and Conditioning 50:00 [1]


7 AM

Cross Trainer 32:01 intensity: (4:37 @1) + (27:24 @2)
ahr:129 max:139


8 AM

Running 4:55 intensity: (1:13 @1) + (3:06 @2) + (36 @3) 0.96 km (5:06 / km) +19m 4:38 / km
ahr:121 max:143 shoes: Nike ZoomFly Black


5 PM

Cycling 1:27:42 intensity: (38:30 @1) + (25:41 @2) + (23:26 @3) + (5 @4) 32.78 km (2:41 / km) +569m 2:28 / km
ahr:124 max:156

Lovely to be out on the bike.

Tuesday May 23, 2023 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:11:03 intensity: (10:14 @1) + (24:01 @2) + (36:31 @3) + (17 @4) 15.45 km (4:36 / km) +304m 4:11 / km
ahr:137 max:157 shoes: Mizuno Waver Rider Blue

Steady hilly run + 5x90m.

Monday May 22, 2023 #

7 AM

Running 4:51 intensity: (4:06 @1) + (45 @2) 0.98 km (4:56 / km) +5m 4:48 / km
ahr:111 max:127 shoes: Nike ZoomFly Black


Strength and Conditioning 40:00 [1]


8 AM

Running 5:03 intensity: (3:12 @1) + (1:51 @2) 1.03 km (4:53 / km) +25m 4:22 / km
ahr:118 max:134 shoes: Nike ZoomFly Black


5 PM

Strength and Conditioning 10:00 [1]


Running 32:07 intensity: (21:09 @1) + (10:48 @2) + (10 @3) 6.37 km (5:03 / km) +113m 4:38 / km
ahr:120 max:140 shoes: Mizuno Waver Rider 25

V easy riverside

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