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Training Log Archive: CharlWard

In the 7 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m
	Running	9	2:42:31	20.73	(7:50)	33.36	(4:52)	550
	Strength and Conditioning	2	1:30:00
	Orienteering	1	17:12	2.05	(8:23)	3.3	(5:13)	115
	Total	11	4:29:43	22.78		36.66		665
	[1-5]	10	2:59:43
averages - sleep:7.8 rhr:33

1:24

0:00

» now

Sunday Jul 31, 2016 #

Note

WUOC Sprint.

Pretty happy, but so much to improve on.
Speed and pushing myself to the max lacking - hoping to get this back from the sprint relay.

Achieved my aim of top 10 and the team done good.
Kris is my hero.

9 AM

Running 10:07 [3] 1.98 km (5:07 / km)

10 AM

Orienteering 17:12 [5] 3.3 km (5:13 / km) +115m 4:26 / km

WUOC Sprint.

11 AM

Running warm up/down 13:44 [3] 2.63 km (5:14 / km) +95m 4:26 / km

Saturday Jul 30, 2016 #

Note
rhr:34 slept:8.0

Note

Uni campus, drills and strides.

10 AM

Running 21:06 3.98 km (5:18 / km) +26m 5:08 / km
ahr:132 max:151

Uni campus training.

Friday Jul 29, 2016 #

Note
rhr:33 slept:7.5

Note
(rest day)

Travel, stretch, chill.

Thursday Jul 28, 2016 #

Note
rhr:34 slept:9.0

10 AM

Running 4:46 0.98 km (4:52 / km)
ahr:112 max:130

To Goodwin.

Strength and Conditioning 45:00 [0]

11 AM

Running 35:04 7.16 km (4:54 / km) +190m 4:19 / km
ahr:128 max:147

Standard Monday.

Wednesday Jul 27, 2016 #

Note
rhr:33 slept:7.5

5 PM

Running 15:30 3.4 km (4:33 / km) +38m 4:19 / km
ahr:128 max:149

Running 6:48 2.21 km (3:04 / km)
ahr:148 max:166

2 x 3 x 300 (100, 500)
4 x 100

Speedy.

6 PM

Running warm up/down 15:58 3.3 km (4:51 / km) +37m 4:35 / km
ahr:130 max:146

Tuesday Jul 26, 2016 #

Note
rhr:33 slept:7.0

6 AM

Running 34:48 6.72 km (5:10 / km) +164m 4:37 / km
ahr:131 max:152

Pre-breakfast on the old standard 6.

Monday Jul 25, 2016 #

5 PM

Running 4:40 [3] 1.0 km (4:39 / km)

To Goodwin.

6 PM

Strength and Conditioning 45:00 [0]

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