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Training Log Archive: CharlWard

In the 7 days ending Apr 12, 2020:

activity # timemileskm+m
  Running6 5:38:46 46.3(7:19) 74.52(4:33) 648
  Yoga5 1:40:00
  Strength and Conditioning2 1:10:00
  Cross Trainer2 40:01 1.27(31:35) 2.04(19:38)
  Total15 9:08:47 47.57 76.56 648
  [1-5]10 7:28:47

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MoTuWeThFrSaSu

Sunday Apr 12, 2020 #

11 AM

Running 1:01:34 intensity: (26:35 @1) + (28:49 @2) + (6:10 @3) 11.64 km (5:17 / km) +331m 4:38 / km
ahr:122 max:152 shoes: Mizuno Wave Ultima 11

Fail.
Had to abandon. Running became gradually more and more uncomfortable with something gone in my lower back/glute. Was pretty far from home and walking back was v slow. Thankfully about 1mile from home Tom came by, went to get the car and picked me up. Tragic. Walking is now quite hard too.
C • :( 5

Saturday Apr 11, 2020 #

9 AM

Yoga 20:00 [0]

Day 23

12 PM

Running 1:07:39 intensity: (10:32 @1) + (7:07 @2) + (28:10 @3) + (21:48 @4) + (2 @5) 15.96 km (4:14 / km)
ahr:142 max:165 shoes: Mizuno Wave Rider 22

Foxdahl 40 of 90/30.
Felt like an absolute sack of potatoes. Paces are surprisingly ok though, but HR quite high. A bit hot and dehydrated probably.

Friday Apr 10, 2020 #

Note
(rest day)

Sun, bbq. Good Friday.

Thursday Apr 9, 2020 #

12 PM

Yoga 20:00 [0]

Day 22.

4 PM

Running 1:04:11 intensity: (13:33 @1) + (19:40 @2) + (25:32 @3) + (5:26 @4) 15.51 km (4:08 / km) +63m 4:03 / km
ahr:134 max:163 shoes: Nike Pegasus 36

5 WU
12km @ M (47:24, 3:57m/k)
WD

Wednesday Apr 8, 2020 #

7 AM

Running 42:03 [2] 8.33 km (5:03 / km) +112m 4:44 / km
shoes: Mizuno Wave Ultima 11

Dale Dike.
Aiming for 1 pre-breakfast run per week.

1 PM

Yoga 20:00 [0]

Day 21.

5 PM

Cross Trainer 30:01 [2] 1.39 km (21:37 / km)

XT. Would rather run around Dam Flask but grateful to have this option too.

6 PM

Strength and Conditioning 35:00 [1]

Garden gym woo.

2x12
Clams
Donkey kicks
Glute bridge
Russian twist
Backwards lunge to high knee
1min plank

4x10
Compost bag squats
Treetrunk RDL

4x10
Press ups
Band pull apart
Band shoulder press
Band row

Tuesday Apr 7, 2020 #

12 PM

Yoga 20:00 [0]

Day 20. Anddd breathe.

5 PM

Running 19:09 [1] 4.09 km (4:41 / km)
ahr:104 max:119 shoes: Mizuno Wave Rider 22

WU

Running 20:24 intensity: (5:32 @1) + (3:16 @2) + (11:36 @3) 5.7 km (3:35 / km) +32m 3:29 / km
ahr:141 max:159 shoes: Nike Vaporfly 4%

Mona Fartlek.
2x90/90, 4x60/60, 4x30/30, 4x15/15.

Really good session. Through 5k in 17:49.

Running 16:51 intensity: (16:18 @1) + (33 @2) 3.51 km (4:48 / km)
ahr:104 max:136 shoes: Mizuno Wave Rider 22

WD. So. Tired.

Monday Apr 6, 2020 #

4 PM

Yoga 20:00 [0]

Day 19.

5 PM

Running 46:55 [1] 9.78 km (4:48 / km) +109m 4:33 / km
ahr:97 max:120 shoes: Nike Pegasus 36

Agden and Flask.

6 PM

Strength and Conditioning 35:00 [1]

2x12
Clams
Donkey kicks
Glute bridge
Russian twist
Backwards lunge to high knee
1min plank

4x6
Banded jump squats
Banded RDL

4x10
Press ups
Band pull apart
Band shoulder press
Band row

7 PM

Cross Trainer 10:00 [1] 0.65 km (15:23 / km)
ahr:84 max:103

WD

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