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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running9 4:26:51 33.72(7:55) 54.27(4:55) 1151
  Strength and Conditioning2 1:15:00
  Total9 5:41:51 33.72 54.27 1151
averages - sleep:8.8 rhr:33
«
1:33
0:00
WeThFrSaSuMoTu

Monday Oct 23 #

Note
rhr:36 slept:9.0


6 PM

Running 43:46 intensity: (6:41 @1) + (35:32 @2) + (1:33 @3) 8.7 km (5:02 / km) +149m 4:38 / km
ahr:130 max:147

Easy house hunting in the dark. Success level low.

Sunday Oct 22 #

Note
rhr:34 slept:10.0


9 AM

Running 57:19 intensity: (5:12 @1) + (30:22 @2) + (21:45 @3) 11.25 km (5:06 / km) +257m 4:34 / km
ahr:138 max:155

Rivelin.

No longer run as 25-25-25 on Wednesday.

Saturday Oct 21 #

Note
rhr:30 slept:9.5


12 PM

Running 17:14 intensity: (2:43 @1) + (11:40 @2) + (2:51 @3) 3.44 km (5:00 / km) +76m 4:31 / km
ahr:132 max:151

WU

Running 13:03 intensity: (3 @1) + (9 @2) + (3:17 @3) + (9:34 @4) 3.25 km (4:01 / km) +67m 3:38 / km
ahr:161 max:167

Fed up of running crap in races.

4th team, sent out in 2nd.

Running 12:01 intensity: (8 @1) + (23 @2) + (4:18 @3) + (7:12 @4) 2.83 km (4:15 / km) +66m 3:48 / km
ahr:157 max:165

12 tempo.

Running 23:05 intensity: (2:40 @1) + (18:36 @2) + (1:49 @3) 4.2 km (5:30 / km) +76m 5:03 / km
ahr:131 max:151

Nice WD with Alice

Friday Oct 20 #

Note
rhr:32 slept:8.0 (rest day)


12 PM

Running 3:51 [1] 0.76 km (5:05 / km) +28m 4:18 / km

To Goodwin.

1 PM

Strength and Conditioning 30:00 [1]

Short session.

3x10
Band pull back
Horizontal band pull back

5kg plate hi-lo (L&R)
Single leg touch down

15kg military press
20kg bent over row

hanging knee tucks
8kg ball-wall throw

hanging side-to-side knee tucks
8kg overhead slam

25kg bench press
10kg single arm row (L&R)

Running 4:56 [1] 0.97 km (5:05 / km) +12m 4:47 / km

WD

Thursday Oct 19 #

Note
rhr:32 slept:8.0


5 PM

Running 43:23 intensity: (2:33 @1) + (24:01 @2) + (12:39 @3) + (4:10 @4) 9.71 km (4:28 / km) +184m 4:05 / km
ahr:141 max:164

15 tempo + 8 x uphill/round corner

Soaked to the core. Brill.

Wednesday Oct 18 #

Note
rhr:32 slept:8.5


12 PM

Running 3:59 [2] 0.78 km (5:05 / km) +27m 4:21 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
Band pull back
Horizontal band pull back

3x10
5kg plate hi-lo (L&R)
Single leg touch down

3x10
15kg military press
24in box jumps
20kg bent over row
12in single leg box jumps (L&R)

4x10 squats @ 30, 40, 45, 50

4x10 RDL @ 30, 40, 50, 50

3x10
hanging knee tucks
8kg ball-wall throw


Running 4:01 [2] 0.78 km (5:08 / km) +16m 4:39 / km

To Hicks

5 PM

Running 40:13 intensity: (6:14 @1) + (30:06 @2) + (3:53 @3) 7.59 km (5:18 / km) +193m 4:42 / km
ahr:130 max:150

Super duper easy. Much needed.
Cold and dark by the end.

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


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