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Training Log Archive: CharlWard

In the 7 days ending May 26:

activity # timemileskm+m
  Running8 3:11:28 23.94(8:00) 38.53(4:58) 331
  Orienteering3 55:17 8.03(6:53) 12.93(4:17) 66
  Cycling1 44:33
  Cross Trainer1 32:00
  Strength and Conditioning3 30:00
  Total13 5:53:18 31.97 51.45 397
  [1-5]11 5:33:18

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MoTuWeThFrSaSu

Sunday May 26 #

Strength and Conditioning 10:00 [1]


8 AM

Running 15:01 intensity: (9:20 @1) + (5:41 @2) 3.05 km (4:55 / km) +27m 4:43 / km
ahr:119 max:135 shoes: Mizuno Wave Rider 25 Blue

Jog

11 AM

Running 20:52 intensity: (6:37 @1) + (9:18 @2) + (4:57 @3) 4.41 km (4:44 / km) +28m 4:35 / km
ahr:129 max:152 shoes: Mizuno Wave Rider 25 Blue

WU

12 PM

Orienteering 15:50 intensity: (10 @1) + (22 @2) + (57 @3) + (3:50 @4) + (10:31 @5) 3.9 km (4:04 / km) +24m 3:56 / km
ahr:162 max:171 shoes: Adidas Adios White

WC Sprint

Probably 15-20s of execution time-loss, but pleased with the route choices mostly. Didn’t feel 100%, legs were very heavy and felt lethargic, which didn’t help when the course was so fast and would have suited me very well on a good day. Hopefully feel better next week.

Running 12:32 intensity: (23 @1) + (11:25 @2) + (44 @3) 2.5 km (5:01 / km) +9m 4:56 / km
ahr:134 max:143 shoes: Mizuno Wave Rider 25 Blue

WD

Saturday May 25 #

11 AM

Orienteering 27:09 intensity: (7:48 @1) + (10:58 @2) + (7:11 @3) + (1:12 @4) 5.91 km (4:36 / km) +24m 4:30 / km
ahr:128 max:160 shoes: Mizuno Wave Rider 25 Blue

Public race, first 5/6mins at race pace

Friday May 24 #

Strength and Conditioning 10:00 [0]


8 AM

Running 11:52 intensity: (7:37 @1) + (4:15 @2) 2.44 km (4:51 / km) +30m 4:34 / km
ahr:117 max:133 shoes: Mizuno Wave Rider 25 Blue

Jog

2 PM

Running 20:49 intensity: (2:57 @1) + (14:22 @2) + (3:30 @3) 4.32 km (4:49 / km) +8m 4:46 / km
ahr:129 max:153 shoes: Mizuno Wave Rider 25 Blue

WU 1

Running 6:05 intensity: (2:30 @1) + (2:33 @2) + (1:02 @3) 1.27 km (4:48 / km)
ahr:124 max:142 shoes: Terrex Speed Ultra

WU after delay

Orienteering 12:18 intensity: (48 @2) + (28 @3) + (2:51 @4) + (8:11 @5) 3.12 km (3:57 / km) +18m 3:50 / km
ahr:158 max:170 shoes: Terrex Speed Ultra

KO Qual

Thought I’d run fairly well but turns out I picked longer routes (avoiding the maze) and took a while to choose them so lost double time.

Running 15:34 intensity: (8:12 @1) + (7:22 @2) 3.09 km (5:02 / km) +2m 5:01 / km
ahr:121 max:138 shoes: Terrex Speed Ultra

WD

Thursday May 23 #

10 AM

Running 30:43 intensity: (19:13 @1) + (11:07 @2) + (23 @3) 5.83 km (5:16 / km) +95m 4:52 / km
ahr:120 max:142 shoes: Mizuno Wave Rider 25 Blue

Jog around training area

Tuesday May 21 #

Strength and Conditioning 10:00 [0]


3 PM

Running 48:24 intensity: (30:38 @1) + (16:33 @2) + (1:13 @3) 9.65 km (5:01 / km) +106m 4:45 / km
ahr:122 max:149 shoes: Mizuno Wave Neo Wind

Easy with 4 x strides

Monday May 20 #

7 AM

Running 4:38 [1] 0.94 km (4:54 / km) +6m 4:45 / km
ahr:106 max:121 shoes: Nike ZoomFly Black


Cross Trainer 32:00 [1]
ahr:116 max:124


Running 4:58 intensity: (3:51 @1) + (1:07 @2) 1.02 km (4:53 / km) +20m 4:27 / km
ahr:115 max:136 shoes: Nike ZoomFly Black


5 PM

Cycling 44:33 intensity: (39:42 @1) + (3:53 @2) + (58 @3)
ahr:117 max:145

Zwift

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