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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running5 4:43:57 36.74(7:44) 59.13(4:48) 646
  Strength and Conditioning1 45:00
  Total6 5:28:57 36.74 59.13 646
averages - sleep:8.3 rhr:33
«
1:43
0:00
FrSaSuMoTuWeTh

Thursday Aug 16 #

Note
rhr:34 slept:9.0


Wednesday Aug 15 #

Note
rhr:34 slept:8.5


5 PM

Running 15:40 intensity: (1:57 @1) + (11:10 @2) + (2:33 @3) 3.33 km (4:42 / km) +28m 4:31 / km
ahr:139

WU

Running 7:32 intensity: (48 @1) + (27 @2) + (5:05 @3) + (1:12 @4) 2.05 km (3:40 / km) +2m 3:39 / km
ahr:151 max:161 shoes: Adidas Boston Boost Grey

2k temps.

Running 19:32 intensity: (10:43 @1) + (3:00 @2) + (2:42 @3) + (3:07 @4) 3.53 km (5:32 / km)
ahr:128 max:164 shoes: Adidas Boston Boost Grey

5x400 (60s)
(3mins)
4x100 ft. headwind (90s)

Running 22:30 intensity: (3:17 @1) + (18:39 @2) + (34 @3) 4.4 km (5:07 / km) +51m 4:50 / km
ahr:135 max:146

WD struggles.

Tuesday Aug 14 #

Note
rhr:32 slept:7.5


4 PM

Running 58:48 intensity: (22:53 @1) + (29:56 @2) + (5:59 @3) 11.92 km (4:56 / km) +134m 4:40 / km
ahr:136 max:144 shoes: Mizuno Wave Inspire 11 Blue

Legs not with the programme.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s side plank R
45s side plank L
12 leg raises
10 plank with shoulder tap
15 6kg Russian twist
10 2x6kg bicep curl
10 2x10kg overhead press
10 10kg single leg RDL R
10 10kg single leg RDL L
10 8kg tricep curl
10 2x10kg bent over row

Monday Aug 13 #

4 PM

Running 1:00:14 intensity: (6:05 @1) + (48:45 @2) + (5:24 @3) 11.99 km (5:02 / km) +265m 4:32 / km
ahr:140 max:158

Easy Rivelin. HR monitor still crazy.

Sunday Aug 12 #

Note
(rest day)

Travel/sleep day.

Saturday Aug 11 #

8 AM

Running 58:00 intensity: (46 @1) + (14:52 @2) + (42:22 @3) 12.81 km (4:32 / km) +107m 4:21 / km

With KJ and Peter. Lovely.

Friday Aug 10 #

4 PM

Running 41:41 intensity: (8:59 @1) + (13:08 @2) + (19:34 @3) 9.1 km (4:35 / km) +60m 4:26 / km

Wasn’t even going to go out today, but had a good afternoon out and then fancied it.

Ran with music, maybe the first time I’ve ever done this. It was quite weird to start with, but then I enjoyed it.
Running with more and more purpose as the run progressed.

Great loop, fun fun.

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


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