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Training Log Archive: CharlWard

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Running30 29:37:47 234.05(7:36) 376.66(4:43) 4322
  Strength and Conditioning8 5:05:00
  Total38 34:42:47 234.05 376.66 4322
averages - sleep:8.2 rhr:36

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Sunday Mar 31, 2019 #

Note

Terrible sleep and feeling rather unwell. Maybe something I ate.

Note
(rest day)

Worst day ever.

Saturday Mar 30, 2019 #

10 AM

Running 1:10:04 intensity: (4:44 @1) + (14:58 @2) + (31:13 @3) + (19:07 @4) + (2 @5) 17.03 km (4:07 / km) +199m 3:53 / km
ahr:151 max:165 shoes: Nike ZoomFly Flyknit

5easy,20steady,20HM,20steady,5easy.

Didn’t feel so nifty today. Myers Lane was so nice I couldn’t resist turning round for the second half of the HM effort. Long lane was a tough uphill and a flying downhill.

Friday Mar 29, 2019 #

Note
rhr:35 slept:8.0

3 PM

Running 27:49 intensity: (27:00 @1) + (49 @2) 5.63 km (4:56 / km)
ahr:115 max:135

V easy Flask.

Thursday Mar 28, 2019 #

Note
rhr:36 slept:8.5

2 PM

Running 1:36:13 intensity: (16:47 @1) + (41:45 @2) + (37:41 @3) 21.08 km (4:34 / km) +369m 4:12 / km
ahr:138 max:159 shoes: Mizuno Wave Inspire 14

Comfy HM.

Annoyingly missed the turning in Dore and ended up running down a massive hill to Beauchief and consequently had to run all the way back up to Eccy road. Missed a bit of the actual half loop off because of this, so that annoyed me as well. I did get to see some very cute lambs and some insanely massive houses however.

The route is nice, and not as horrible as people think.

Wednesday Mar 27, 2019 #

Note
rhr:36 slept:7.0

3 PM

Running 39:34 intensity: (31:17 @1) + (8:17 @2) 8.07 km (4:54 / km) +94m 4:38 / km
ahr:120 max:139 shoes: Adidas Solar Glide

Easy

4 PM

Strength and Conditioning 30:00 [1]

As Monday.

Tuesday Mar 26, 2019 #

Note
rhr:37 slept:8.5

5 PM

Running 18:12 intensity: (15:28 @1) + (2:44 @2) 3.77 km (4:50 / km) +22m 4:42 / km
ahr:122 max:138 shoes: Mizuno Wave Inspire 14

WU

Running 29:11 intensity: (2:29 @1) + (2:23 @2) + (14:31 @3) + (9:48 @4) 7.93 km (3:41 / km)
ahr:151 max:164 shoes: Nike ZoomFly Flyknit

5x1400(200)

Went to the track for my session of 5x5/1, so did distance instead of time. Felt good and enjoyed it.

Running 1:08 [1] 0.4 km (2:51 / km)
ahr:95 max:117 shoes: Nike ZoomFly Flyknit

4x100. Still got some speed.

Running 19:39 intensity: (7:16 @1) + (12:05 @2) + (18 @3) 3.83 km (5:08 / km) +16m 5:01 / km
ahr:127 max:149 shoes: Mizuno Wave Inspire 14

WD

Monday Mar 25, 2019 #

Note
slept:8.5

4 PM

Running 56:36 intensity: (41:52 @1) + (14:43 @2) + (1 @3) 11.34 km (4:59 / km) +158m 4:40 / km
ahr:122 max:140 shoes: Adidas Solar Glide

V easy Porter.

5 PM

Strength and Conditioning 30:00 [1]

Various.

Sunday Mar 24, 2019 #

11 AM

Running 1:11:03 intensity: (27:52 @1) + (8:39 @2) + (33:28 @3) + (1:04 @4) 14.56 km (4:53 / km) +205m 4:34 / km
ahr:135 max:162 shoes: Mizuno Wave Inspire 11 Blue

WU/WD with Dad.
Elland Urban orienteering in the middle. Good fun and HBD Dad :)

C • Ta! :) 1

Saturday Mar 23, 2019 #

12 PM

Running 51:22 intensity: (43:35 @1) + (7:46 @2) + (1 @3) 10.94 km (4:42 / km)
ahr:122 max:133 shoes: Mizuno Wave Inspire 14

Easy along a nice canal towpath.

Friday Mar 22, 2019 #

Note
slept:9.0

11 AM

Running 2:00:04 intensity: (21:36 @1) + (41:47 @2) + (52:59 @3) + (3:42 @4) 27.34 km (4:24 / km) +397m 4:06 / km
ahr:141 max:162 shoes: Mizuno Wave Inspire 14

30 easy
30 steady (4:06m/k)
30 HM (3:52m/k)
30 easy

Really struggled to get HR any higher for the HM bit which is reflected in the pace. Happy with this though. Hard work but good session.

Thursday Mar 21, 2019 #

Note
rhr:33 slept:8.5

12 PM

Strength and Conditioning 45:00 [1]

5min jog

2x16
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

3x6
25kg hang clean
SL box jump
75kg box pull
20kg military press
single arm band pull down
10kg ball chest press
20kg single leg RDL
box step-through

5min jog

5 PM

Running 1:02:11 intensity: (51:23 @1) + (10:48 @2) 11.19 km (5:34 / km) +231m 5:02 / km
ahr:119 max:139 shoes: Adidas Solar Glide

The easiest of Rivelins. Nice.

Wednesday Mar 20, 2019 #

Note
rhr:37 slept:8.5

7 AM

Running 53:27 intensity: (30:58 @1) + (14:22 @2) + (7:11 @3) + (56 @4) 10.86 km (4:55 / km) +220m 4:28 / km
ahr:127 max:161 shoes: Mizuno Wave Inspire 14

6x90
6x10

Had to move three toads to minimise the chance of me running over them. That was cool.

Tuesday Mar 19, 2019 #

Note
rhr:37 slept:8.5

4 PM

Running 52:38 intensity: (33:25 @1) + (18:57 @2) + (16 @3) 10.65 km (4:57 / km) +129m 4:40 / km
ahr:125 max:153 shoes: Adidas Solar Glide

Lesson: if the hill you’ve planned to do reps up has an impassable fallen tree on it, always have a back up hill to go to instead.

Easy run. Hills tomorrow.

6 PM

Strength and Conditioning 40:00 [1]

Various

Monday Mar 18, 2019 #

Note
rhr:36 slept:8.5

4 PM

Running 57:54 intensity: (12:08 @1) + (44:20 @2) + (1:26 @3) 11.46 km (5:03 / km) +115m 4:49 / km
ahr:132 max:148 shoes: Mizuno Wave Inspire 14

Nice easy run home. Grey wagtail spotted.

Sunday Mar 17, 2019 #

9 AM

Running 16:16 intensity: (2:14 @1) + (14:02 @2) 3.32 km (4:54 / km)
ahr:133 max:144 shoes: Mizuno Wave Inspire 14

WU

Running 1:00:08 intensity: (45 @1) + (31 @2) + (6:39 @3) + (39:07 @4) + (13:06 @5) 16.09 km (3:44 / km) +13m 3:43 / km
ahr:162 max:167 shoes: Adidas Boston Boost Grey

I paid a very big price for running the first 3miles in 17:36 (about 20s quicker than I anticipated). I’m therefore disappointed in myself.

The time is ok, but my performance hasn’t satisfied me.
I did run a 10k PB though (1s!).

Running 12:49 intensity: (1:47 @1) + (11:02 @2) 2.51 km (5:06 / km) +2m 5:05 / km
ahr:133 max:143 shoes: Mizuno Wave Inspire 14

WD

Saturday Mar 16, 2019 #

Note
slept:8.5

9 AM

Running 26:16 [2] 5.44 km (4:50 / km)
shoes: Mizuno Wave Inspire 11 Blue

Fit to burst Flask.

Friday Mar 15, 2019 #

Note
rhr:35 slept:8.5

3 PM

Running 40:01 intensity: (18:22 @1) + (15:00 @2) + (6:39 @3) 8.37 km (4:47 / km) +91m 4:32 / km
ahr:132 max:158 shoes: Adidas Solar Glide

Easy with 5x1/1.

6 PM

Strength and Conditioning 20:00 [1]

Some stuff I forgot to log.

Thursday Mar 14, 2019 #

Note
rhr:35 slept:8.0 (rest day)

Wednesday Mar 13, 2019 #

Note
rhr:36 slept:7.5

5 PM

Running 54:09 intensity: (30:43 @1) + (13:50 @2) + (8:31 @3) + (1:05 @4) 10.58 km (5:07 / km) +246m 4:35 / km
ahr:128 max:161 shoes: Mizuno Wave Inspire 14

6x90s (2min)
6x10s (walk)

Tuesday Mar 12, 2019 #

Note
rhr:38 slept:7.5

11 AM

Running 47:13 intensity: (26:53 @1) + (17:08 @2) + (3:12 @3) 9.35 km (5:03 / km) +190m 4:35 / km
ahr:126 max:148 shoes: Adidas Solar Glide

Great road loop from home. Nice roads and scenery.

Monday Mar 11, 2019 #

Note
rhr:37 slept:8.5

12 PM

Running 1:01:36 intensity: (45:07 @1) + (16:29 @2) 11.99 km (5:08 / km) +182m 4:47 / km
ahr:123 max:144 shoes: Mizuno Wave Inspire 14

V easy hour.

2 PM

Strength and Conditioning 40:00 [1]

2x12
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

3x5
25kg hang clean

3x6
hop and hold
triple hop

3x5
75kg box pull

3x6
25kg military press
single arm band pull down
10kg ball chest press

2x8
20kg single leg RDL
box step-through

Sunday Mar 10, 2019 #

11 AM

Running 2:08:29 intensity: (37:34 @1) + (1:08:31 @2) + (22:21 @3) + (3 @4) 24.3 km (5:17 / km) +458m 4:50 / km
ahr:134 max:160

Missing some bits as
A) accidentally stopped my watch for about 6mins/1.3km
B) watch died
Have added in 1.8km and 9mins.

Good exploration run. Got mostly good weather too. Win.

Saturday Mar 9, 2019 #

11 AM

Running 15:48 intensity: (6:05 @1) + (9:38 @2) + (5 @3) 3.16 km (5:00 / km) +15m 4:53 / km
ahr:124 max:146

WU

Running 41:29 intensity: (36 @1) + (26 @2) + (7:03 @3) + (27:58 @4) + (5:26 @5) 10.65 km (3:54 / km) +62m 3:47 / km
ahr:161 max:168

Inter-county XC - 45th

Savage. Had nothing to give. Yorkshire won gold, but I was 7th so no medal for me. Poo balls. Pretty disappointed.

Running 5:28 intensity: (4:40 @1) + (48 @2) 1.02 km (5:22 / km)
ahr:120 max:135

Err no.

Friday Mar 8, 2019 #

Note
rhr:40 slept:9.0

8 AM

Running 26:19 intensity: (24:50 @1) + (1:29 @2) 5.43 km (4:51 / km)
ahr:124 max:132 shoes: Adidas Solar Glide

1xflask

Thursday Mar 7, 2019 #

Note
rhr:36 slept:8.5

4 PM

Running 40:41 intensity: (21:49 @1) + (13:10 @2) + (5:42 @3) 8.55 km (4:45 / km) +151m 4:22 / km
ahr:129 max:158 shoes: Mizuno Wave Inspire 14

Nice and easy with 3x90s on a shallow uphill. Nice gradient for feeling like uphill but keeping a good pace.

Wednesday Mar 6, 2019 #

Note
rhr:36 slept:7.5

7 AM

Running 49:44 intensity: (33:50 @1) + (12:17 @2) + (3:37 @3) 9.88 km (5:02 / km) +88m 4:49 / km
ahr:127 max:148 shoes: Adidas Solar Glide

Shuffle to work.

12 PM

Strength and Conditioning 50:00 [1]

5min jog

2x10
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

2x5
25kg hang clean

2x6
hop and hold
triple hop

3x6
75kg box pull

3x8
20kg military press
single arm band pull down
8kg ball chest press

2x8
20kg single leg RDL
box step-through

5min jog

5 PM

Running 15:41 [2] 3.05 km (5:09 / km) +11m 5:03 / km
shoes: Adidas Solar Glide

To the bus.

Tuesday Mar 5, 2019 #

Note
rhr:34 slept:8.5

5 PM

Running 1:08:51 intensity: (19:19 @1) + (9:27 @2) + (39:09 @3) + (56 @4) 15.89 km (4:20 / km) +204m 4:04 / km
ahr:142 max:160 shoes: Mizuno Wave Inspire 14

4x10min (2min) @ HM

Chose more rolling loops around Endcliffe/Bingham Parks rather than the straight up/straight down of the half route.

Monday Mar 4, 2019 #

Note
rhr:40 slept:8.5

8 AM

Running 58:51 intensity: (53:08 @1) + (5:43 @2) 11.53 km (5:06 / km) +69m 4:57 / km
ahr:121 max:141 shoes: Mizuno Wave Inspire 11 Blue

Easy into work.

12 PM

Strength and Conditioning 50:00 [1]

Zzz tired.

5min jog

2x10
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

2x5
25kg hang clean

2x6
hop and hold
triple hop

3x6
70kg box pull

3x8
20kg military press
single arm band pull down
8kg ball chest press

2x8
20kg single leg RDL
box step-through

5min jog

5 PM

Running 15:22 [2] 3.12 km (4:56 / km) +11m 4:51 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus.

Sunday Mar 3, 2019 #

8 AM

Running 1:22:42 intensity: (35:32 @1) + (36:20 @2) + (10:50 @3) 16.42 km (5:02 / km) +305m 4:37 / km
ahr:128 max:150

Easy 80

Saturday Mar 2, 2019 #

10 AM

Running 1:22:49 intensity: (5:19 @1) + (20:37 @2) + (25:06 @3) + (30:51 @4) + (56 @5) 19.94 km (4:09 / km) +71m 4:05 / km
ahr:151 max:165 shoes: Mizuno Wave Inspire 14

10 easy
15 steady
15 HM
5 easy
15 HM
10 steady
10 easy

Probably working too hard as hr fairly high but paces were what I wanted/expected so quite happy.

Friday Mar 1, 2019 #

Note
rhr:35 slept:7.0 (rest day)

Rubbish sleep.

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