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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running8 5:08:55 40.31(7:40) 64.87(4:46) 565
  Strength and Conditioning3 2:25:00
  Total10 7:33:55 40.31 64.87 565
averages - sleep:8 rhr:42
«
2:03
0:00
WeThFrSaSuMoTu

Tuesday Dec 11 #

Note
rhr:42 slept:8.0

Monday Dec 10 #

Note
rhr:39 slept:8.5

7 AM

Running 58:08 [2] 11.44 km (5:05 / km) +68m 4:56 / km

Commute

12 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

3x6
70 rack pull
20,22.5,22.5 high pull

3x8
broad jumps

3x10
25,27.5,27.5 front squat
25,27.5,27.5 bench
50,55,55 RDL
8 seated shoulder press

2x8
dead bugs
4kg wiper twists

5min jog

5 PM

Running 15:26 [2] 3.1 km (4:58 / km) +11m 4:53 / km

To the bus.

Sunday Dec 9 #

11 AM

Running 22:12 [2] 4.41 km (5:02 / km) +82m 4:36 / km

WU

Running 26:25 [4] 6.5 km (4:04 / km) +126m 3:43 / km

SY Champs XC - 6th.

Patience.

12 PM

Running 16:11 [2] 3.38 km (4:48 / km) +19m 4:40 / km

WD

Saturday Dec 8 #

Note
rhr:41 slept:8.0

8 AM

Running 26:11 [2] 5.48 km (4:47 / km)

1 lap

Friday Dec 7 #

Note
rhr:46 slept:8.0

12 PM

Strength and Conditioning 50:00 [1]

**New Phase**

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

3x6
65,70,70 rack pull
20 high pull

3x8
broad jumps

3x10
20,25,25 front squat
25,27.5,27.5 bench
40,50,50 RDL
7.5,8,8 seated shoulder press

2x8
dead bugs
4kg wiper twists

5min jog


5 PM

Running 31:00 [2] 6.09 km (5:05 / km) +51m 4:53 / km

V easy.

Thursday Dec 6 #

Note
rhr:44 slept:7.5

11 AM

Running 1:03:45 intensity: (38:45 @2) + (10:00 @3) + (15:00 @4) 14.33 km (4:27 / km) +36m 4:24 / km

WU
5,5,15
5xhill
WD

Wednesday Dec 5 #

Note
rhr:42 slept:8.0

2 PM

Strength and Conditioning 45:00 [1]

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
65,70,70 rack pull (mixed grip for 70’s)

3x8
box jumps
box drop, jump & squat

4x4
60 squat
25 military press
30 bent over row
62.5 hexbar deadlift

2x10
dead bugs
Crunches

Running 49:37 [3] 10.13 km (4:54 / km) +174m 4:31 / km
shoes: Mizuno Wave Inspire 11 Blue

Trotting along nicely.

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Instagram: charlotteward92
Twitter: @charlward92


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