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Training Log Archive: CharlWard

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  Running8 3:17:59 25.76(7:41) 41.46(4:47) 698
  Orienteering3 2:04:50 17.02(7:20) 27.38(4:34) 151
  Strength and Conditioning2 1:30:00
  Total11 6:52:49 42.78 68.85 848
averages - sleep:8.5 rhr:32

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MoTuWeThFrSaSu

Sunday Jun 18, 2017 #

Note
rhr:31 slept:8.5


11 AM

Orienteering 30:37 intensity: (16:14 @2) + (14:23 @4) 6.56 km (4:40 / km) +72m 4:26 / km

Queens Park and Bolton school.

Oh dear!

Disaster to number 13 and then lost confidence in my tree finding ability. Failed to switch skills effectively between the school grounds and Queens Park. Lesson learnt.

It seems my HR monitor failed grrrrr.

2 PM

Orienteering 28:07 intensity: (13:28 @2) + (14:39 @5) 6.47 km (4:21 / km) +32m 4:15 / km

Horwich mass start.

Awesome!! Tucked in behind for the first 2/3ish and then managed to sneak into 2nd behind Leon at #16. Almost took the course A win when he made a mistake, but I was too slow on the run in. Dead legs now! Great weekend of racing.

Saturday Jun 17, 2017 #

Note
rhr:33 slept:8.5


11 AM

Orienteering 32:51 intensity: (4:01 @1) + (11:47 @2) + (5:28 @3) + (11:31 @4) + (4 @5) 7.39 km (4:27 / km) +12m 4:25 / km
ahr:145 max:168

Skelmersdale race 1.

Smooth and in control, though the course was quite simple.

Orienteering 33:15 intensity: (1:44 @1) + (12:33 @2) + (5:18 @3) + (7:53 @4) + (5:47 @5) 6.98 km (4:46 / km) +34m 4:39 / km
ahr:148 max:171

Skelmersdale race 2.

Felt a bit more out of control. Ran down a tiny alley half filled with brambles/bushyness - got a nail all the way through my shoe and slightly into my heel, I'm lucky it wasn't anywhere else on my foot as this would have been quite bad.
#3 was in the wrong place and I ran around like a headless chicken - lost quite a bit here.

Friday Jun 16, 2017 #

Note
(rest day)


Thursday Jun 15, 2017 #

12 PM

Running 3:51 [2] 0.77 km (4:59 / km) +30m 4:11 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

2x10:
4 band exercises
4kg bent over row
4kg shoulder press
4kg arm raises

3x10:
25kg grappler rotation
single leg squat (L&R)
22.5kg single arm grappler push up (L&R)
(very small) box jumps

10 x 30kg squat
10 x 40kg squat
3x8 50kg squat

10 x 35kg deadlift
10 x 45kg deadlift
3x8 55kg deadlift

3x12 10kg chest press
3x10 10kg single arm row (L&R)

Running 3:24 [2] 0.7 km (4:50 / km) +13m 4:25 / km

To work.

6 PM

Running 38:09 intensity: (5:57 @1) + (21:54 @2) + (10:18 @3) 7.6 km (5:01 / km) +198m 4:26 / km
ahr:135 max:156

Half up Porter and back.

Wednesday Jun 14, 2017 #

6 PM

Running 42:01 intensity: (5:31 @1) + (30:18 @2) + (6:12 @3) 8.02 km (5:14 / km) +168m 4:45 / km
ahr:132 max:158

Struggle.

Tuesday Jun 13, 2017 #

5 PM

Running 1:06:21 intensity: (9:42 @1) + (25:20 @2) + (17:11 @3) + (14:00 @4) + (8 @5) 14.65 km (4:32 / km) +90m 4:24 / km
ahr:140 max:168

WU
2k road tempo (7:27 - included some car dodging and cautious junction negotiation)
Jog
1k track (3:33)
Jog 400
4 x 200 float/200 fast (should have lapped my watch to see the times more clearly)
WD

So happy.

Monday Jun 12, 2017 #

12 PM

Running 3:36 [2] 0.73 km (4:57 / km) +27m 4:11 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

2x10:
4 band exercises
4kg bent over row
4kg shoulder press
4kg arm raises

3x10:
25kg grappler rotation
single leg squat (L&R)
22.5kg single arm grappler push up (L&R)

10 x 30kg squat
10 x 35kg squat
3x8 50kg squat

10 x 35kg RDL
10 x 45kg RDL
3x8 55kg RDL

3x10 20kg military press
3x12 20kg bent over row

Running 3:32 [2] 0.7 km (5:01 / km) +13m 4:36 / km

To work.

5 PM

Running 37:05 intensity: (1:44 @1) + (21:05 @2) + (14:16 @3) 8.28 km (4:29 / km) +160m 4:05 / km
ahr:140 max:159

Running free. Feeling great and loved every second.

Might regret it tomorrow when the gym legs kick in, but I've always enjoyed running on feel rather than a prescribed plan.

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