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Training Log Archive: CharlWard

In the 7 days ending Apr 2, 2017:

activity # timemileskm+m
  Cross Trainer5 4:35:05
  Strength and Conditioning7 4:11:34
  Running3 1:14:43 9.7(7:42) 15.61(4:47) 140
  Orienteering1 17:50 2.56(6:58) 4.12(4:20) 41
  Total12 10:19:12 12.26 19.73 181
averages - sleep:8.2 rhr:32

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

Note
rhr:32 slept:8.5


12 PM

Running warm up/down 3:03 intensity: (2:06 @1) + (57 @2) 0.59 km (5:12 / km)
ahr:106 max:128

WU

Orienteering 8:36 intensity: (31 @1) + (1:10 @2) + (6:51 @3) + (4 @4) 2.04 km (4:13 / km) +11m 4:07 / km
ahr:143 max:160

Clifton campus.
https://www.youtube.com/watch?v=-hl_Qy_5RNc

A lot of map changes needed.

Running warm up/down 5:21 intensity: (2:05 @1) + (3:16 @2) 1.08 km (4:57 / km) +11m 4:43 / km
ahr:121 max:135

WD

Running warm up/down 4:41 intensity: (27 @1) + (4:14 @2) 0.96 km (4:54 / km)
ahr:129 max:138

WU

Orienteering 9:14 intensity: (18 @1) + (6 @2) + (3:33 @3) + (5:17 @4) 2.08 km (4:26 / km) +30m 4:08 / km
ahr:157 max:165

Nottingham Uni.
https://www.youtube.com/watch?v=oQZFkrIOO48&t=91s

Running warm up/down 6:49 intensity: (2:09 @1) + (4:39 @2) + (1 @3) 1.36 km (5:01 / km)
ahr:126 max:138

WD

Saturday Apr 1, 2017 #

12 PM

Strength and Conditioning 45:00 [1]

Band exercises (2 x 10 for each)
3 x 8 pull-ups
3 x 8 dips

10 x 30, 35, 40kg squats

3 x 12 25kg grappler rotations
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 20 7kg ball overhead slam
3 x 10 7kg overhead twisted ball slam (L&R)

3 x 12 12kg chest press
3 x 12 12kg single arm row (L&R)

3 x 12 12kg dumbbell pullover
3 x 10 8kg alternating shoulder press

1 PM

Cross Trainer 1:10:01 intensity: (11:39 @1) + (31:34 @2) + (26:42 @3) + (6 @4)
ahr:137 max:162

WU
BO Sprint Qual 2014
6 x 2:30 (1)
BO Sprint Final 2014
WD

Had forgotten most of the Keele courses so this was pretty good.

Friday Mar 31, 2017 #

Note
rhr:34 slept:8.5


1 PM

Running 24:45 intensity: (4:30 @1) + (19:16 @2) + (59 @3) 5.1 km (4:51 / km) +48m 4:38 / km
ahr:127 max:148

Good little test run around the parks. Didn't need to push it to 30mins as was feeling good so settled.

2 PM

Cross Trainer 25:01 intensity: (20:43 @1) + (4:18 @2)
ahr:114 max:125

Super easy with Tartu #2.

Strength and Conditioning 35:09 [1]
ahr:74 max:109

Harder core.

3 x 90s plank
3 x 50 6kg Russian twists

3 x 60s R side plank
6 x 20 leg raises
3 x 60s L side plank

3 x 12 press-ups
3 x 25 crunches

3 x 20 press-up position 8kg pull-through
3 x 25 sit-ups

Thursday Mar 30, 2017 #

Note
rhr:32 slept:8.0


1 PM

Strength and Conditioning 45:00 [1]

4 band exercises (2 x 10 for each)
3 x 8 pull-ups
3 x 8 dips

3 x 12 25kg grappler rotations
3 x 10 22.5kg single arm grappler push up (L&R)

10 squats @ 30kg, 35kg, 40kg

2 x 10 7kg ball-wall rotation throws (L&R) (got told to stop throwing the ball at the wall so didn't get a 3rd set in)
3 x 20 7kg ball overhead slam
3 x 10 7kg overhead twisted ball slam (L&R)

3 x 12 10kg alternating fitball chest press
3 x 12 20kg bent over row

3 x 12 band pull-down
3 x 12 12.5kg overhead press

5 PM

Cross Trainer 1:00:01 intensity: (12:56 @1) + (46:15 @2) + (50 @3)
ahr:131 max:149

WU
Uni of Canterbury
(2)
20@tempo
WD

Wednesday Mar 29, 2017 #

Note
slept:7.0

Didn't sleep too well but feeling good generally. Hopefully a little run after work!

A lot of positive analysis done from the Warwick race (big thanks to Will for shadowing with the head-cam).
https://www.youtube.com/watch?v=xGF5d_Z5Y64
Comedy moment included.

5 PM

Cross Trainer 45:01 intensity: (7:21 @1) + (35:41 @2) + (1:59 @3)
ahr:129 max:151

Set off running but it wasn't good so walked to the gym.

Frustration taken out.
Decent pace including 15min doing Finland WC Sprint Relay. Found this harder than the individual.

Strength and Conditioning 29:54 [1]
ahr:80 max:114

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 12 press-ups
3 x 20 crunches

3 x 25 suspension trainer knee tucks
3 x 20 (no idea what to call these but saw someone else doing it so copied them)

Tuesday Mar 28, 2017 #

Note
rhr:32 slept:8.0

Achilles feeling much better.

1 PM

Strength and Conditioning 45:00 [1]

Had to change up the slam ball exercises as was in the main gym and throwing the ball against the wall seemed to be causing some structural damage...

Band exercises (2 x 10 for each)
3 x 8 pull-ups
3 x 8 dips

3 x 10 20kg calf-raises (up on both, down on right)

3 x 12 25kg grappler rotations
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 10 7kg ball-wall rotation throws (L&R)
3 x 15 7kg ball overhead slam
3 x 10 7kg overhead twisted ball slam (L&R)

3 x 12 10kg alternating chest press
3 x 12 10kg single arm row (L&R)

3 x 12 10kg dumbbell pullover
3 x 12 16kg shoulder press

5 PM

Cross Trainer 1:15:01 intensity: (10:46 @1) + (27:29 @2) + (32:29 @3) + (4:17 @4)
ahr:140 max:161

Again working really hard and HR not going high.

WU
Imatra WC 2014 (mad fences)
10, 8, 6, 4, 2 (all off 1min)
WD

Strength and Conditioning 20:12 [1]
ahr:78 max:110

Somehow managed to get myself onto the floor for a bit of a core session.

3 x 70s plank
3 x 50 5kg Russian twists

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

Monday Mar 27, 2017 #

Note
rhr:30 slept:9.0


5 PM

Running 30:04 intensity: (3:51 @1) + (22:49 @2) + (3:24 @3) 6.52 km (4:37 / km) +82m 4:20 / km
ahr:132 max:151

Easy run. Not a very good reaction.

6 PM

Strength and Conditioning 31:19 intensity: (30:03 @1) + (1:16 @2)
ahr:77 max:128

3 x 70s plank
3 x 50 5kg russian twists

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

3 x 12 press-ups
3 x 20 crunches

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

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