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Training Log Archive: CharlWard

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Running39 26:43:07 205.4(7:48) 330.56(4:51) 5416
  Strength and Conditioning8 5:35:00
  Cross Trainer1 45:01
  Orienteering1 34:42 5.05(6:52) 8.13(4:16) 15
  Total43 33:37:50 210.46 338.7 5431
averages - sleep:8.4 rhr:33

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Tuesday Oct 31, 2017 #

Note
rhr:36 slept:8.0


5 PM

Running warm up/down 28:50 intensity: (11:58 @1) + (15:41 @2) + (1:11 @3) 5.66 km (5:06 / km) +27m 4:59 / km
ahr:121 max:149

WU with Aislinn and Mary

Running 21:53 intensity: (20 @1) + (1:17 @2) + (6:05 @3) + (14:11 @4) 6.03 km (3:38 / km) +3m 3:37 / km
ahr:158 max:166

6x1km (200 jog).

Aislinn saved my session joining in on reps 5&6 - thank you!

C • No worries mate! 1

Running 1:08 intensity: (59 @1) + (9 @2) 0.4 km (2:48 / km)
ahr:109 max:140

4x100 flow

C • You still have the fastest ... 1

Running warm up/down 17:14 intensity: (2:09 @1) + (13:43 @2) + (1:22 @3) 3.16 km (5:27 / km) +40m 5:08 / km
ahr:131 max:147

WD

Monday Oct 30, 2017 #

Note

Annoyed no time for the gym again. Forgot about a TASS sports psych thing at 6pm and had seminars 1-3pm. Also need to do lots of work before Barcelona and moving house.

4 PM

Running 36:37 intensity: (3:55 @1) + (28:51 @2) + (3:51 @3) 7.32 km (5:00 / km) +158m 4:31 / km
ahr:132 max:153

Legs not working v well.

Running 4:54 intensity: (2:31 @1) + (2:23 @2) 0.93 km (5:18 / km) +11m 5:00 / km
ahr:118 max:136

To Goodwin.

Running 5:17 intensity: (1:02 @1) + (3:39 @2) + (36 @3) 0.9 km (5:50 / km) +33m 4:56 / km
ahr:130 max:147

Back from Goodwin.

Sunday Oct 29, 2017 #

Note
rhr:32 slept:9.5


11 AM

Running warm up/down 16:07 intensity: (36 @1) + (11:27 @2) + (4:04 @3) 3.34 km (4:50 / km) +63m 4:25 / km
ahr:137 max:155

WU

Running 24:51 intensity: (8 @1) + (10 @2) + (50 @3) + (16:27 @4) + (7:16 @5) 6.36 km (3:55 / km) +126m 3:33 / km
ahr:165 max:171

SYXC - Kimberworth.

So happy to take the win, good battle with Zanthe all the way. Not feeling too bad, but a little tired from this weeks training.

C • Form is temporary 1

Running warm up/down 15:23 intensity: (2:29 @1) + (11:29 @2) + (1:25 @3) 2.91 km (5:17 / km) +54m 4:50 / km
ahr:132 max:152

WD

Saturday Oct 28, 2017 #

10 AM

Running warm up/down 10:20 intensity: (1:07 @1) + (9:13 @2) 2.19 km (4:43 / km)
ahr:125 max:136

WU

Orienteering 34:42 intensity: (41 @2) + (25:25 @3) + (8:36 @4) 8.13 km (4:16 / km) +15m 4:14 / km
ahr:156 max:164

Cruisin in Cambridge.

Running warm up/down 17:07 intensity: (3:30 @1) + (12:26 @2) + (1:11 @3) 3.24 km (5:17 / km) +12m 5:11 / km
ahr:129 max:147

WD half with dad.

Friday Oct 27, 2017 #

Note
rhr:32 slept:8.5


5 PM

Running 21:53 intensity: (3:34 @1) + (18:19 @2) 4.58 km (4:47 / km) +29m 4:38 / km
ahr:125 max:141

Pancake like.

Thursday Oct 26, 2017 #

Note
rhr:36 slept:6.0

Legs feeling fine, so far. Rest week from the gym is probably a good thing though.

5 PM

Running 39:04 intensity: (8:54 @1) + (29:16 @2) + (54 @3) 7.92 km (4:56 / km) +136m 4:33 / km
ahr:128 max:146

Jelly legs.

Wednesday Oct 25, 2017 #

Note
rhr:31 slept:9.0


11 AM

Running 2:12:01 intensity: (13:14 @1) + (1:32:33 @2) + (26:14 @3) 25.0 km (5:17 / km) +546m 4:46 / km
ahr:134 max:157

All the cake for me now.

C • :) 2

Tuesday Oct 24, 2017 #

Note
rhr:34 slept:7.5


5 PM

Running warm up/down 25:19 intensity: (10:17 @1) + (14:48 @2) + (14 @3) 5.16 km (4:54 / km) +29m 4:46 / km
ahr:118 max:146

WU

Running 27:07 intensity: (4:17 @1) + (5:15 @2) + (7:56 @3) + (9:39 @4) 5.38 km (5:02 / km) +1m 5:02 / km
ahr:146 max:166

12x400.

Great session, exceeded expectations.

Running 1:10 intensity: (53 @1) + (15 @2) + (2 @3) 0.41 km (2:53 / km)
ahr:112 max:147

4x100

Running warm up/down 13:05 intensity: (1:02 @1) + (12:03 @2) 2.52 km (5:12 / km) +7m 5:07 / km
ahr:131 max:142

WD

Monday Oct 23, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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.

Tuesday Oct 17, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running 24:55 intensity: (6:46 @1) + (17:54 @2) + (15 @3) 5.24 km (4:45 / km) +28m 4:38 / km
ahr:125 max:147

WU

Running 29:28 intensity: (2:25 @1) + (3:22 @2) + (8:02 @3) + (15:39 @4) 7.12 km (4:08 / km)
ahr:153 max:166

5x1300m.

Plan was 4x1600, but the group was going every 6:10, so 1300 seemed to fit nicely.
Ran largely by myself, everyone went off at stupid speeds so I stuck to my guns and ran very controlled reps.

Not very quick but happy with the session and met my aims.

Running 1:10 intensity: (43 @1) + (23 @2) + (4 @3) 0.43 km (2:44 / km)
ahr:118 max:152

4x100

Running 10:44 intensity: (22 @1) + (10:22 @2) 2.17 km (4:57 / km) +3m 4:55 / km
ahr:135 max:144

WD

Monday Oct 16, 2017 #

Note
rhr:30 slept:8.0


3 PM

Running 10:39 intensity: (3:32 @1) + (5:49 @2) + (1:18 @3) 2.2 km (4:51 / km) +26m 4:34 / km
ahr:126 max:150

To Kim.

Running 52:36 intensity: (2:37 @1) + (28:47 @2) + (21:12 @3) 10.97 km (4:48 / km) +213m 4:22 / km
ahr:139 max:158

Random exploration. Bit further than intended.

6 PM

Strength and Conditioning 35:00 [1]

S10 is no fun.

3x10
Band pull back
Horizontal band pull back

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

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

4x10 squats @ 20, 40, 40, 40

3x10 hanging knee tucks

3x10
15kg military press
20kg bent over row

3x15
Suspension trainer knee tucks
Leg raises

3x20 explosive wall drill

Sunday Oct 15, 2017 #

Note
rhr:34 slept:8.5


11 AM

Running warm up/down 18:54 intensity: (1:48 @1) + (13:11 @2) + (3:55 @3) 3.92 km (4:49 / km) +79m 4:23 / km
ahr:134 max:152

WU

Running 22:02 intensity: (18 @1) + (5 @2) + (4:19 @3) + (14:06 @4) + (3:14 @5) 5.57 km (3:57 / km) +119m 3:34 / km
ahr:163 max:170

SYXC Longley Park - 4th.

Weak again in the closing stages. Worked my way up to 2nd and then lost 2 places in the last 400m. Face plant in lap 1 didn't help matters. Give me mud.

Running 22:32 intensity: (3:06 @1) + (17:57 @2) + (1:29 @3) 3.91 km (5:45 / km) +63m 5:20 / km
ahr:132 max:147

V slow WD - bit too slow for my liking.

Saturday Oct 14, 2017 #

Note
rhr:35 slept:9.5


12 PM

Running 55:03 intensity: (3:53 @1) + (30:40 @2) + (20:30 @3) 10.94 km (5:02 / km) +250m 4:31 / km
ahr:139 max:155

Standard Rivelin.

Friday Oct 13, 2017 #

Note
rhr:33 slept:8.0


12 PM

Running 4:00 [2] 0.76 km (5:17 / km) +29m 4:27 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
band pull back
horizontal band pull back
5kg plate hi-lo (L&R)
single leg touch down

3x10
ankle band pull back (L&R)
ankle band internal pull (L&R)
ankle band lateral pull (L&R)

4x10 squats @ 25, 35, 45, 45

3x10
15kg military press
20kg bent over row

3x10
wall-drill (L&R)
8kg ball-wall throw

3x10
hanging knee tucks
tricep dips

3x10
leg raises
8kg overhead ball slam

5 PM

Running 53:57 intensity: (3:35 @1) + (31:50 @2) + (18:20 @3) + (12 @4) 11.28 km (4:47 / km) +224m 4:21 / km
ahr:139 max:160

Easy Crimcar loop.

Thursday Oct 12, 2017 #

Note
rhr:32 slept:8.5 (rest day)


Wednesday Oct 11, 2017 #

Note
rhr:35 slept:8.5


12 PM

Running 4:55 [2] 0.93 km (5:19 / km) +31m 4:33 / km

To Goodwin. Not v comfortable.

1 PM

Strength and Conditioning 45:00 [1]

3x8 4kg
bent over shoulder press
shoulder press
arm raise

3x10
band pull back
horizontal band pull back

10 squats @ 20, 30, 40, 40, 40

3x5 20kg military press
3x10 20kg bent over row

10 RDL @ 30, 40
3x8 RDL @ 45

3x10 10kg
chest press
overhead pull

3x10
alternating dead bugs (L&R)
10kg overhead slam

5 PM

Cross Trainer 45:01 intensity: (11:39 @1) + (33:22 @2)
ahr:122 max:138

Worked hard-ish.

Tuesday Oct 10, 2017 #

Note
rhr:32 slept:8.5


5 PM

Running warm up/down 21:25 intensity: (3:52 @1) + (17:04 @2) + (29 @3) 4.45 km (4:48 / km) +42m 4:36 / km
ahr:130 max:147

WU

Running 25:01 intensity: (1:08 @1) + (5:14 @2) + (10:05 @3) + (8:34 @4) 6.02 km (4:09 / km) +31m 4:03 / km
ahr:150 max:164

10x2mins (1min jog).

Rolled ankle on rep 7 (made it to 1:30). Stopped. Panicked. Cried. Sorted myself out. Did 3 more reps on my own.

Started too fast trying to keep with the other girls (who also started too fast and died). Better at running on my own.

Running warm up/down 14:58 intensity: (26 @1) + (8:07 @2) + (6:25 @3) 2.56 km (5:51 / km) +96m 4:55 / km
ahr:140 max:152

WD

Monday Oct 9, 2017 #

Note
rhr:35 slept:7.0


12 PM

Strength and Conditioning 45:00 [1]

3x8 4kg
bent over shoulder press
shoulder press
arm raise

3x10
horizontal band pull back
band pull back

3x10
25kg grappler rotation
hurdle hop to bound (L&R)
20kg explosive grappler single arm push up (L&R)
hurdle to box jump @ 24, 27, 30 inch

4x10 squats @ 20, 30, 40, 40

4x10 RDL @ 30, 40, 50, 50

3x10
hanging knee tucks
8kg ball-wall throw

3x10
hanging side-to-side knee tucks
10kg overhead ball slam

Running 4:39 [1] 0.91 km (5:06 / km) +32m 4:21 / km

To Goodwin.

Running 4:52 [1] 0.96 km (5:05 / km) +22m 4:33 / km

To Hicks

5 PM

Running 40:36 intensity: (5:13 @1) + (31:54 @2) + (3:29 @3) 8.4 km (4:50 / km) +164m 4:24 / km
ahr:132 max:151

Standard. Attributing my higher than normal energy levels on the consumption of a large chocolate brownie in the research group meeting.

Sunday Oct 8, 2017 #

Note
rhr:36 slept:8.0


9 AM

Running 1:21:35 intensity: (5:55 @1) + (53:53 @2) + (21:47 @3) 16.1 km (5:04 / km) +307m 4:38 / km
ahr:137 max:158

Rivelin.

Saturday Oct 7, 2017 #

Note
rhr:32 slept:8.0


1 PM

Running warm up/down 21:13 intensity: (1:29 @1) + (19:44 @2) 4.41 km (4:49 / km) +54m 4:32 / km
ahr:130 max:144

WU

Running 15:59 intensity: (11 @1) + (7 @2) + (1:21 @3) + (14:15 @4) + (5 @5) 4.33 km (3:42 / km) +70m 3:25 / km
ahr:162 max:168

Pain. Slower than last year.

Running 22:57 intensity: (27 @1) + (17:38 @2) + (4:52 @3) 4.63 km (4:57 / km) +75m 4:35 / km
ahr:137 max:152

WD

Friday Oct 6, 2017 #

Note
rhr:32 slept:8.5 (rest day)


12 PM

Running 4:24 [2] 0.9 km (4:53 / km) +20m 4:24 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
band pull back
horizontal band pull back

3x10
25kg grappler rotation
single leg box jump (L&R)
22.5kg single arm grappler push up (L&R)
forward-left-right-forward hurdle jumps

3x10 deadlift @ 30,40,45

3x10
hanging knee tucks
8kg ball-wall throw

3x10
leg raises
10kg overhead ball slam

3x10
alternating dead bugs (L&R)
15kg military press

Running 4:23 [2] 0.84 km (5:15 / km) +11m 4:55 / km

To Hicks

6 PM

Running 20:34 intensity: (2:12 @1) + (18:20 @2) + (2 @3) 4.04 km (5:05 / km) +46m 4:49 / km
ahr:128 max:145

Little shake out.

Thursday Oct 5, 2017 #

Note
rhr:33 slept:8.5


5 PM

Running 48:07 intensity: (1:04 @1) + (21:20 @2) + (25:16 @3) + (27 @4) 10.66 km (4:31 / km) +166m 4:11 / km
ahr:144 max:160

20' tempo

Didn't realise how downhill it was. Made for a quick run but don't know how much benefit it gives. Unsurprisingly legs were a bit sore from the gym.

Wednesday Oct 4, 2017 #

Note
rhr:36 slept:8.5


11 AM

Running 4:41 [2] 0.91 km (5:09 / km) +29m 4:27 / km

To Goodwin.

12 PM

Strength and Conditioning 45:00 [1]

3x8 4kg
bent over shoulder press
shoulder press
arm raise

3x10
band row
horizontal band row

3x10
25kg grappler rotations
single leg squats (L&R)
22.5kg single arm grappler push up (L&R)
24in box jumps

10 squats @ 20, 30, 40, 40

10 RDL @ 30, 40, 45, 45

3x10
hanging knee tucks
8kg ball-wall throw

3x10
leg raises
8kg overhead slam

Running 4:30 [2] 0.9 km (5:00 / km) +21m 4:29 / km

To Hicks

6 PM

Running 41:28 intensity: (4:52 @1) + (33:35 @2) + (3:01 @3) 8.54 km (4:51 / km) +143m 4:29 / km
ahr:133 max:152

Million pound house hunt.

Tuesday Oct 3, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running warm up/down 21:21 intensity: (6:08 @1) + (15:13 @2) 4.42 km (4:50 / km) +30m 4:41 / km
ahr:124 max:141

WU

Running 25:00 intensity: (38 @1) + (1:52 @2) + (13:43 @3) + (8:47 @4) 6.28 km (3:59 / km) +5m 3:58 / km
ahr:154 max:162

5x5 (75s). Running solo again.

C • Solo 2

Running 1:24 intensity: (17 @1) + (48 @2) + (19 @3) 0.45 km (3:05 / km)
ahr:129 max:151

4x20s strides

Running warm up/down 13:52 intensity: (45 @1) + (11:01 @2) + (2:06 @3) 2.39 km (5:48 / km) +98m 4:49 / km
ahr:136 max:149

WD

Monday Oct 2, 2017 #

Note
rhr:34 slept:8.5


Note

No time for the performance gym again, full day of lectures/inductions. Too tired to fight the crowds in S10! Annoying but routine will come soon.

5 PM

Running 45:48 intensity: (5:28 @1) + (34:54 @2) + (5:26 @3) 9.71 km (4:43 / km) +170m 4:20 / km
ahr:133 max:153

Standard. Bit cold.

Sunday Oct 1, 2017 #

Note
rhr:34 slept:10.0


12 PM

Running 1:17:14 intensity: (7:22 @1) + (56:35 @2) + (13:17 @3) 14.64 km (5:17 / km) +295m 4:48 / km
ahr:134 max:158

Easy long.

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