Training Log: CharlWard
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 6 | 6:26:27 | 50.41 | (7:40) | 81.12 | (4:46) | 1051 | |||||
| Strength and Conditioning | 1 | 50:00 | ||||||||||
| Total | 7 | 7:16:27 | 50.41 | 81.12 | 1051 | |||||||
| averages - sleep:7.6 rhr:41 | ||||||||||||
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| Fr | Sa | Su | Mo | Tu | We | Th | |||||||
Thursday Feb 21 #
Note
rhr:40 slept:8.5
Wednesday Feb 20 #
Note
rhr:42 slept:7.0
Really hard to sleep with sore throat.
1 PM
Running 41:01 [2] 8.76 km (4:41 / km) +68m 4:30 / km
shoes: Adidas Solar Glide
An attempt to make myself feel better; easy run and lunch at Coleman’s Deli.
Tuesday Feb 19 #
Note
rhr:40 slept:8.0
4 PM
Running 1:13:35 16.54 km (4:27 / km) +281m 4:06 / km
ahr:143 max:163 shoes: Mizuno Wave Inspire 14
15 steady, 15 HM, 15 steady.
Done off HR data as it was a hilly route.
Steady in 145-155.
HM in 155-162.
Happy with this, but tired.
Done off HR data as it was a hilly route.
Steady in 145-155.
HM in 155-162.
Happy with this, but tired.
Monday Feb 18 #
Note
rhr:40 slept:7.0
Bailed on morning run. Felt a bit tired and groggy.
12 PM
Strength and Conditioning 50:00 [1]
Lighter weights. Better form. Hopefully.
Also changed to single leg stuff because more specific.
5min jog
1x10
5kg plate lo-hi
single leg touch down
8kg rotation slam
8kg over-shoulder throw
3x5
25kg hang clean
lateral bound L&R
single leg box jump L&R
3x8
50kg 1/4 pin squat
30kg Bulgarian split squat (4 each leg)
50kg hexbar deadlift
30kg single leg RDL (4 each leg)
2x8
2x10kg alternating press
2x10kg seesaw rows
5min jog
Also changed to single leg stuff because more specific.
5min jog
1x10
5kg plate lo-hi
single leg touch down
8kg rotation slam
8kg over-shoulder throw
3x5
25kg hang clean
lateral bound L&R
single leg box jump L&R
3x8
50kg 1/4 pin squat
30kg Bulgarian split squat (4 each leg)
50kg hexbar deadlift
30kg single leg RDL (4 each leg)
2x8
2x10kg alternating press
2x10kg seesaw rows
5min jog
4 PM
Running 55:02 10.93 km (5:02 / km) +147m 4:43 / km
ahr:130 max:150 shoes: Adidas Solar Glide
Reverse commute.
Sunday Feb 17 #
8 AM
Running 1:41:37 20.17 km (5:02 / km) +305m 4:41 / km
ahr:133 max:153
SLR
Saturday Feb 16 #
7 AM
Running 52:06 12.36 km (4:13 / km) +63m 4:07 / km
ahr:144 max:159 shoes: Adidas Solar Glide
WU
10 steady
10 HM
10 steady
WD
HR didn’t really come down on the last 10 but it was definitely easier than the middle 10. It was uphill though.
10 steady
10 HM
10 steady
WD
HR didn’t really come down on the last 10 but it was definitely easier than the middle 10. It was uphill though.
Friday Feb 15 #
7 AM
Running 1:03:06 12.37 km (5:06 / km) +187m 4:45 / km
ahr:124 max:146 shoes: Mizuno Wave Inspire 14
Armagh explorations.
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Feb 24 | | ||||||||||
| Feb 17 | | ||||||||||
| Feb 10 | | ||||||||||
| Feb 3 | | ||||||||||
| Jan 27 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Feb 24 | | ||||||||||
| Feb 17 | | ||||||||||
| Feb 10 | | ||||||||||
| Feb 3 | | ||||||||||
| Jan 27 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Feb 24 | | ||||||||||
| Feb 17 | | ||||||||||
| Feb 10 | | ||||||||||
| Feb 3 | | ||||||||||
| Jan 27 | |
all weeks | months | years | as calendar