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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running6 6:26:27 50.41(7:40) 81.12(4:46) 1051
  Strength and Conditioning1 50:00
  Total7 7:16:27 50.41 81.12 1051
averages - sleep:7.6 rhr:41
«
1:45
0:00
FrSaSuMoTuWeTh

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 intensity: (19:56 @1) + (9:06 @2) + (34:54 @3) + (9:39 @4) 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.

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

4 PM

Running 55:02 intensity: (14:58 @1) + (38:18 @2) + (1:46 @3) 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 intensity: (33:39 @1) + (51:56 @2) + (16:02 @3) 20.17 km (5:02 / km) +305m 4:41 / km
ahr:133 max:153

SLR

Saturday Feb 16 #

7 AM

Running 52:06 intensity: (10:22 @1) + (13:41 @2) + (28:03 @3) 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.

Friday Feb 15 #

7 AM

Running 1:03:06 intensity: (42:36 @1) + (19:40 @2) + (50 @3) 12.37 km (5:06 / km) +187m 4:45 / km
ahr:124 max:146 shoes: Mizuno Wave Inspire 14

Armagh explorations.

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3+ days ago
Great run! 12  
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Twitter: @charlward92


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