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Training Log: CharlWard

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	10	4:20:14	32.38	(8:02)	52.11	(5:00)	597
	Strength and Conditioning	3	2:10:00
	Orienteering	5	1:49:56	15.91	(6:54)	25.61	(4:18)	87
	Total	12	8:20:10	48.29		77.72		684
averages - sleep:7.6 rhr:33

1:54

0:00

Tuesday Apr 24 #

Note

Felt absolutely terrible all morning so left work at lunch and had a nap from 3-4pm, then a coffee. Felt better after but still not great. Much better at the track despite the horrible rain.

5 PM

Running 18:03 3.62 km (4:59 / km) +30m 4:47 / km
ahr:127 max:144

Running 15:35 3.81 km (4:06 / km) +3m 4:05 / km
ahr:147 max:161

3x1km (400)

Joined Aislinn for her session, aiming for 3:45 so nice and comfy. I planned routes on an old Swiss test race map and let Aislinn lead the pacing. Felt really comfy and able to plan fine at the speed around the track. Was good to try it out and enjoyed the session.

Running 1:26 0.51 km (2:49 / km)
ahr:112 max:150

5x100

Running 19:00 3.92 km (4:51 / km) +5m 4:49 / km
ahr:130 max:138

Monday Apr 23 #

Note
rhr:34 slept:8.5

2 PM

Running 35:29 7.17 km (4:57 / km) +174m 4:25 / km
ahr:128 max:148

Standard Monday from Goodwin. Actually not too bad. Had an ice bath after which was beaut.

4 PM

Strength and Conditioning 40:00 [1]

3x
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 band pull back
10 horizontal band pull back
10 25kg bench
10 10kg single arm row
10 2x8kg bent over row
10 2x8kg overhead press

Sunday Apr 22 #

Note

Great weekend.
Big thanks to GG for all the planning and everyone for coming together to train. Good times.

9 AM

Running 10:37 2.14 km (4:57 / km)
ahr:120 max:136

WU already feeling tired.

Orienteering 31:15 7.58 km (4:07 / km) +2m 4:07 / km
ahr:151 max:162

Selby.

Mega tricky sprintervals with loads of barriers. Great head to head with the girls and Ian.

Running 8:48 1.74 km (5:03 / km) +5m 4:59 / km
ahr:131 max:141

12 PM

Running 5:12 0.97 km (5:21 / km) +16m 4:57 / km
ahr:117 max:131

WU... omg so tired.

Orienteering 30:38 6.65 km (4:36 / km) +44m 4:28 / km
ahr:143 max:158

Malton.

Good little courses again with lots of extra barriers. Super tired so unable to push really hard but actually was a lot more successful than the morning in picking the routes around the barriers.

Running 11:55 2.27 km (5:15 / km) +22m 5:01 / km
ahr:127 max:146

FINAL WD WOOO

Saturday Apr 21 #

Note
slept:7.0

An intense day. V tired.

9 AM

Running 13:40 2.67 km (5:08 / km) +24m 4:54 / km
ahr:125 max:150

Orienteering 14:25 3.34 km (4:19 / km) +15m 4:13 / km
ahr:162 max:168

York uni junior test race.

Not bad. Not great.

Running 10:43 1.86 km (5:45 / km) +6m 5:40 / km
ahr:123 max:132

12 PM

Running 11:11 2.08 km (5:22 / km) +21m 5:06 / km
ahr:122 max:137

Orienteering 10:52 2.62 km (4:08 / km) +4m 4:07 / km
ahr:159 max:167

Quarter final, runners choice mass start.

Running 9:07 1.73 km (5:16 / km)
ahr:130 max:138

4 PM

Running 11:36 2.41 km (4:49 / km) +6m 4:45 / km
ahr:125 max:140

WU. Feeling the tired legs.

Orienteering 11:14 2.68 km (4:11 / km) +11m 4:06 / km
ahr:155 max:165

Semi final, runners choice mass start.

Massively messed up by a unmapped gate so chasing the whole way. Annoying as it takes the fun out.

Orienteering 11:32 2.73 km (4:14 / km) +10m 4:09 / km
ahr:160 max:167

Final, no forking mass start.

Better, but no legs at the end to stay with Alice.

Running 8:21 1.56 km (5:21 / km)
ahr:132 max:140

Friday Apr 20 #

Note
rhr:32 slept:8.0

3 PM

Strength and Conditioning 45:00 [1]

3x
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 hanging knee tucks
10 8kg ball slam
27.5kg bench
25kg bent over row
30 squat
15kg military press
12.5kg single arm row
40 deadlift

Thursday Apr 19 #

Note
rhr:32 slept:7.0

Note
(rest day)

Excellent loosening of the calf from Kim. Rest day to try and keep the niggle at bay, maybe rest tomorrow as well. Want to have a solid weekend with everyone in York.

Wednesday Apr 18 #

7 AM

Running 5:15 [1] 0.96 km (5:27 / km) +15m 5:03 / km

To gym

Strength and Conditioning 45:00 [1]

3x
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
27.5kg bench
25kg bent over row
30,40,40 squat
17.5kg military press
10kg single arm row

8 AM

Running 3:52 [1] 0.72 km (5:24 / km) +24m 4:37 / km

Back

4 PM

Running 1:00:24 11.97 km (5:03 / km) +248m 4:34 / km
ahr:136 max:152

No better day for Rivelin. Shorts, vest, 20degress and a little breeeze. Stopped for 2mins to spot kingfishers, unsuccessful but saw some frogs.

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