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Training Log Archive: CharlWard

In the 7 days ending Mar 26, 2017:

	activity	#	time	miles		km		+m
	Cross Trainer	5	4:16:07
	Strength and Conditioning	4	2:28:51
	Running	6	58:29	7.32	(8:00)	11.77	(4:58)	158
	Orienteering	1	15:26	2.11	(7:20)	3.39	(4:33)	13
	Total	10	7:58:53	9.42		15.16		172
averages - sleep:8.1 rhr:33

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Sunday Mar 26, 2017 #

Note
rhr:34 slept:9.5 (rest day)

Saturday Mar 25, 2017 #

Note
rhr:30 slept:7.5

9 AM

Running 5:44 1.19 km (4:48 / km) +8m 4:39 / km
ahr:119 max:145

Orienteering 15:26 3.39 km (4:33 / km) +13m 4:28 / km
ahr:159 max:168

Feeling good enough for more than jogging so went for decent but not race pace.

40s binned on the last control. Not acceptable.
Comedy footage to follow.

Running 14 [1] 0.05 km (4:52 / km)
ahr:93 max:104

Running 4:31 0.92 km (4:54 / km) +11m 4:38 / km
ahr:131 max:145

Friday Mar 24, 2017 #

Note
rhr:30 slept:8.0

7 AM

Running 4:52 1.02 km (4:45 / km) +11m 4:31 / km
ahr:122 max:137

To Goodwin

Strength and Conditioning 32:18
ahr:74 max:122

3 x 70s plank
3 x 50 6kg russian twists

3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises

3 x 10 press-ups
3 x 20 crunches

3 x 20 plank to press-up
3 x 20 sit-ups

Cross Trainer 45:01
ahr:125 max:130

Easy; though feeling tired.

Running 5:11 0.9 km (5:46 / km) +35m 4:50 / km
ahr:138 max:154

Home

Thursday Mar 23, 2017 #

Note
rhr:32 slept:8.5

12 PM

Running 14:46 3.21 km (4:36 / km) +9m 4:32 / km
ahr:131 max:147

Test jog. Good :)

Strength and Conditioning 40:54
ahr:88 max:155

Interested to see what HR did, particularly during ball slams.

band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips

3 x 10 25kg grappler rotations
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 10 30kg squat

3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)

3 x 10 10kg alternating fitball chest press
3 x 10 10kg single arm row (L&R)

6 PM

Cross Trainer 1:00:01
ahr:139 max:160

WU
5 x 4/1
WOC sprint 1
WD

Wednesday Mar 22, 2017 #

Note
rhr:34 slept:7.5

Could do with a tad more sleep.

7 AM

Running 5:01 0.98 km (5:08 / km) +11m 4:53 / km
ahr:117 max:136

To Goodwin.

Cross Trainer 30:01
ahr:126 max:140

Easy pre breakfast 30.

8 AM

Running 5:09 0.92 km (5:37 / km) +35m 4:44 / km
ahr:139 max:157

Back.

5 PM

Running 13:01 2.59 km (5:02 / km) +41m 4:40 / km
ahr:125 max:144

Set out for a little 3k test after feeling no ill effects of running to the gym and back this morning. All fine till 11mins, then felt a little niggle so walked a bit, jogged a bit more but niggle built so walked the rest of the way back.

Feeling ok now but glad I stopped.

Tuesday Mar 21, 2017 #

Note
rhr:34 slept:7.5

1 PM

Strength and Conditioning 45:00 [1]

4 band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips

3 x 10 22.5kg grappler rotations
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 10 30kg squat

3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)

3 x 10 10kg alternating fitball chest press
3 x 10 15kg bent over row

5 PM

Cross Trainer 1:15:02
ahr:137 max:161

Working hard but HR not getting high, hmm.

WU
5,4,3,2,1,1,2,3,4,5 (1)
Leeds Uni
WD

Really hard going straight from the efforts to the tempo with a map. Needed some serious discipline for this.

Monday Mar 20, 2017 #

Note
rhr:34 slept:8.5

5 PM

Cross Trainer 46:02
ahr:116 max:141

HR very low today. Must be refreshed after the rest day!

WU
University of Sydney (17min)
WD

Strength and Conditioning 30:39
ahr:75 max:128

Core.

3 x 70s plank
3 x 50 6kg russian twists

3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises

3 x 10 press-ups
3 x 20 crunches

3 x 20 plank to press-up
3 x 20 sit-ups

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