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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running8 4:16:12 32.47(7:53) 52.26(4:54) 289
  Strength and Conditioning3 2:15:00
  Orienteering2 47:13 7.17(6:35) 11.55(4:05) 31
  Total11 7:18:25 39.65 63.81 320
averages - sleep:7.6 rhr:33
«
1:39
0:00
MoTuWeThFrSaSu

Saturday Jun 23 #

Note
rhr:34 slept:7.5


11 AM

Running 10:42 intensity: (4:41 @1) + (6:01 @2) 2.25 km (4:45 / km) +3m 4:43 / km
ahr:125 max:143 shoes: Adidas Boston Boost Grey

WU

Orienteering 14:12 intensity: (9:24 @4) + (4:48 @5) 3.55 km (4:00 / km) +1m 4:00 / km
ahr:166 max:169 shoes: Adidas Boston Boost Grey

Watch cut out so only half recorded.
Mass start sprint. Great fun.

Running 8:56 intensity: (59 @1) + (7:57 @2) 1.67 km (5:22 / km) +2m 5:20 / km
ahr:133 max:140 shoes: Adidas Boston Boost Grey

WD

5 PM

Running 5:52 intensity: (5:18 @1) + (34 @2) 1.13 km (5:12 / km)
ahr:108 max:134 shoes: Adidas Boston Boost Grey

WU

Orienteering 33:01 [5] 8.0 km (4:08 / km) +30m 4:03 / km
shoes: Adidas Boston Boost Grey

Louth Middle Urban.

Good except my 180 out the start resulting in losing roughly 70s. Oh dear. Moving well for the remainder of the course.

Watch conked out again. Time for an upgrade.

6 PM

Running 9:06 intensity: (3:58 @1) + (5:01 @2) + (7 @3) 1.85 km (4:56 / km) +5m 4:52 / km
ahr:129 max:146 shoes: Adidas Boston Boost Grey

WD

Friday Jun 22 #

Note
rhr:34 slept:7.0 (rest day)

Late back from Wicked in Leeds. Needed to get up for work.

4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 20kg bent over row
10 35kg RDL

Thursday Jun 21 #

Note
rhr:32 slept:8.0


12 PM

Running 15:35 intensity: (2:36 @1) + (2:44 @2) + (10:15 @3) 3.21 km (4:51 / km) +16m 4:44 / km

WU

Running 8:11 intensity: (22 @1) + (41 @2) + (7:08 @3) 2.01 km (4:04 / km) +3m 4:03 / km
ahr:147 max:156

2k tempo. Bit slow. No wonder it felt so easy.

Running 24:02 intensity: (10:18 @1) + (5:23 @2) + (8:21 @3) 4.4 km (5:28 / km) +4m 5:26 / km
ahr:131 max:158 shoes: Adidas Adios White

3 x 400, 300, 200 (100,500)

77, 58, 36
78, 56, 36
77, 56, 35

Running 14:13 intensity: (6:02 @1) + (6:58 @2) + (1:13 @3) 2.94 km (4:50 / km) +12m 4:44 / km
ahr:126 max:150

WD

Wednesday Jun 20 #

Note
rhr:33 slept:7.5


4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 25kg bent over row
10 35kg deadlift

5 PM

Running 54:51 intensity: (18:08 @1) + (33:40 @2) + (3:03 @3) 11.27 km (4:52 / km) +114m 4:38 / km
ahr:132 max:149 shoes: Mizuno Wave Inspire 11 Blue

Easy with Tom

Tuesday Jun 19 #

Note
rhr:34 slept:8.0


6 PM

Running 16:35 [3] 3.45 km (4:48 / km) +30m 4:36 / km

WU

Running 30:45 intensity: (10:34 @1) + (4:06 @2) + (5:49 @3) + (8:33 @4) + (1:43 @5) 6.31 km (4:52 / km) +2m 4:52 / km
ahr:142 max:165 shoes: Adidas Adios White

Solo.

3 x 1km, 200, 200, 100 (100/400)

Happy with the short reps. Lacking on the k’s.

7 PM

Running 17:24 [2] 3.38 km (5:09 / km)
ahr:134 max:153

WD
Watch not uploading.

Monday Jun 18 #

5 PM

Running 40:00 intensity: (5:08 @1) + (32:16 @2) + (2:36 @3) 8.4 km (4:46 / km) +97m 4:30 / km
ahr:135 max:151

Some alternative paths with Tom.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 30kg bench press
10 10kg single arm row
10 30kg squat
10 2x8kg seated shoulder press
10 20, 25, 25kg bent over row

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Instagram: charlotteward92
Twitter: @charlward92
Blog: findingflags.wordpress.com


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