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Training Log Archive: CharlWard

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Running5 4:18:05 35.31(7:19) 56.83(4:32) 304
  Orienteering2 1:44:05 14.05(7:24) 22.62(4:36) 110
  Strength and Conditioning2 1:00:00
  Spinning1 35:00
  Total9 7:37:10 49.36 79.44 414
  [1-5]6 6:02:10
averages - sleep:9 rhr:37

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

11 AM

Running warm up/down 10:24 intensity: (1:19 @1) + (9:05 @2) 2.12 km (4:55 / km) +2m 4:54 / km
ahr:129 max:140

WU

Orienteering 45:10 intensity: (45 @1) + (1:11 @2) + (30:20 @3) + (12:54 @4) 10.63 km (4:15 / km) +25m 4:12 / km
ahr:156 max:163

HALO nyd score.

Poor planning by me meant I only got 25/30 controls in the time. Could have got more by missing out two far out ones and concentrating on the others.

Running 7:57 intensity: (23 @1) + (7:34 @2) 1.63 km (4:53 / km)
ahr:135 max:142

WD

Saturday Dec 31, 2016 #

8 AM

Running warm up/down 19:17 intensity: (52 @1) + (17:57 @2) + (28 @3) 4.07 km (4:44 / km) +5m 4:42 / km
ahr:136 max:146

WU

Running 18:14 intensity: (14 @1) + (6 @2) + (1:36 @3) + (6:59 @4) + (9:19 @5) 4.99 km (3:39 / km) +2m 3:39 / km
ahr:165 max:172

East Hull Park Run.

Pretty happy, but so close to my 18:11 PB. Probably didn't hurt myself enough to get the PB, but still went for it.
Much better pacing than last time; felt great up to about 3.5k then it was more hard work.

Need to work on the middle km, always slower here.


C • :-) 2

Running warm up/down 18:32 intensity: (43 @1) + (11:16 @2) + (6:33 @3) 3.72 km (4:59 / km) +5m 4:57 / km
ahr:140 max:150

WD

Friday Dec 30, 2016 #

Note
rhr:38 slept:10.0 (rest day)


1 PM

Spinning 35:00 [0]


2 PM

Strength and Conditioning 30:00 [0]


Thursday Dec 29, 2016 #

2 PM

Running 58:54 intensity: (1:00 @1) + (19:36 @2) + (16:54 @3) + (21:24 @4) 13.47 km (4:22 / km) +55m 4:17 / km
ahr:150 max:165

10,12,12 tempo, except I didn't pick up any speed on the last 12 so it was more like 10,24 tempo :/

Felt great on the first 12 and thought I had picked the pace up, but then struggled and ended up the same pace.

Wednesday Dec 28, 2016 #

Note
rhr:34 slept:9.5


2 PM

Running 50:57 intensity: (2:31 @1) + (33:02 @2) + (15:24 @3) 9.88 km (5:09 / km) +197m 4:41 / km
ahr:138 max:159

Little Wold loop with Dad, then out to Railway End and back for a Little Wold loop solo.

3 PM

Strength and Conditioning 30:00 [0]


Tuesday Dec 27, 2016 #

Note
rhr:38 slept:8.5


11 AM

Orienteering 58:55 intensity: (3:05 @1) + (21:00 @2) + (18:07 @3) + (16:43 @4) 11.99 km (4:55 / km) +85m 4:45 / km
ahr:145 max:167

York Uni, course B (inc. WU and WD).

Was a bit lazy and only did the B, and couldn't be bothered to push hard, but had a nice time.

Monday Dec 26, 2016 #

Note
rhr:36 slept:8.0


9 AM

Running warm up/down 16:39 intensity: (56 @1) + (15:21 @2) + (22 @3) 3.3 km (5:02 / km) +12m 4:57 / km
ahr:131 max:149

WU

Running 38:07 intensity: (7 @1) + (9 @2) + (1:36 @3) + (17:38 @4) + (18:37 @5) 10.02 km (3:48 / km) +14m 3:47 / km
ahr:166 max:172

EHH 10km - PB.

Woo. Happy with this time in pretty tough conditions (head wind from 5-8km), running solo as well.

C • :) 4

Running 19:04 intensity: (15 @1) + (17:10 @2) + (1:39 @3) 3.63 km (5:15 / km) +13m 5:10 / km
ahr:138 max:153

WD

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