Training Log Archive: CharlWardIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
Note
An adventure back to Turku.
Saturday Jun 3, 2017 #
Note
Spent 4hours walking around Hull checking control sites.
Friday Jun 2, 2017 #
1 PM
Strength and Conditioning 45:00 [1]
3 x 10 4kg bent over shoulder press
3 x 10 4kg shoulder press
3 x 10 4kg arm raise
3 x 6 pull ups
3 x 6 dips
3 x 10 25kg grappler rotation
3 x 10 single leg squat R&L
3 x 10 22.5kg single arm grappler push up R&L
3 x 10 box step ups R&L
10 squat @ 25kg
2 x 8 squat @ 45kg
2 x 8 squat @ 50kg
10 deadlift @ 40kg
3 x 10 deadlift @ 50kg
3 x 10 20kg military press
3 x 10 20kg bent over row
3 x 10 4kg shoulder press
3 x 10 4kg arm raise
3 x 6 pull ups
3 x 6 dips
3 x 10 25kg grappler rotation
3 x 10 single leg squat R&L
3 x 10 22.5kg single arm grappler push up R&L
3 x 10 box step ups R&L
10 squat @ 25kg
2 x 8 squat @ 45kg
2 x 8 squat @ 50kg
10 deadlift @ 40kg
3 x 10 deadlift @ 50kg
3 x 10 20kg military press
3 x 10 20kg bent over row
5 PM
Running 28:47 5.2 km (5:32 / km) +106m 5:02 / km
ahr:122 max:144
Test.
Thursday Jun 1, 2017 #
Note
rhr:34 slept:7.5
12 PM
Running 4:12 [1] 0.81 km (5:12 / km) +25m 4:30 / km
To Goodwin.
Strength and Conditioning 31:45 [1]
Core.
Running 3:39 [1] 0.76 km (4:47 / km) +13m 4:24 / km
To work.
5 PM
Running 34:31 6.71 km (5:09 / km) +171m 4:34 / km
ahr:127 max:154
More than planned but leg was absolutely fine so enjoyed myself.
Wednesday May 31, 2017 #
Note
rhr:33 slept:8.5 (rest day)
1 PM
Strength and Conditioning 30:00 [1]
Not really enthused today.
4 x 10 band exercises
3 x 10 4kg bent over shoulder press
3 x 10 4kg overhead press
3 x 10 4kg arm raise
2 x 6 pull-ups
2 x 6 dips
3 x 10 22.5kg grappler rotation
3 x 10 22.5kg single arm grappler push up
10 squat @ 20kg
3 x 8 squat @ 40, 45, 45kg
3 x 8 deadlift @ 40kg
3 x 10 20kg military press
3 x 12 20kg bent over row
4 x 10 band exercises
3 x 10 4kg bent over shoulder press
3 x 10 4kg overhead press
3 x 10 4kg arm raise
2 x 6 pull-ups
2 x 6 dips
3 x 10 22.5kg grappler rotation
3 x 10 22.5kg single arm grappler push up
10 squat @ 20kg
3 x 8 squat @ 40, 45, 45kg
3 x 8 deadlift @ 40kg
3 x 10 20kg military press
3 x 12 20kg bent over row
Tuesday May 30, 2017 #
5 PM
Running 5:03 0.95 km (5:19 / km) +10m 5:03 / km
ahr:104 max:130
To Goodwin.
Cross Trainer 1:00:01
ahr:114 max:129
Once I'd reminded myself I'm here today to prevent being here more often, it wasn't so bad.
12min @ 8, 10, 12, 14, 10
12min @ 8, 10, 12, 14, 10
Strength and Conditioning 31:16 [1]
ahr:73 max:119
Core.
Running 5:32 1.03 km (5:21 / km) +43m 4:26 / km
ahr:132 max:152
Soaked.
Monday May 29, 2017 #
11 AM
Running 50:57 9.39 km (5:25 / km) +254m 4:47 / km
ahr:127 max:156
Explorations.