Training Log Archive: CharlWardIn the 7 days ending Dec 31, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Dec 31, 2017 #
9 AM
Orienteering 39:06 8.39 km (4:40 / km) +54m 4:31 / km
ahr:144 max:161
Testing score.
Saturday Dec 30, 2017 #
12 PM
Running 59:05 13.56 km (4:21 / km) +57m 4:16 / km
ahr:144 max:168
25 tempo
Friday Dec 29, 2017 #
Note
(rest day)
8 AM
Strength and Conditioning 30:00 [1]
Set 1
10 10kg squat and press
10 10kg chest press
10 V sits
10 5kg pullover
Set 2
10 burpees
10 180 jumps
10 high knees
10 10kg squat and press
10 10kg chest press
10 V sits
10 5kg pullover
Set 2
10 burpees
10 180 jumps
10 high knees
Thursday Dec 28, 2017 #
Note
rhr:35 slept:9.5
1 PM
Running 54:23 11.23 km (4:51 / km) +136m 4:34 / km
ahr:137 max:152
Little wold with dad then out to check control sites around South Cave.
Wednesday Dec 27, 2017 #
11 AM
Running 49:42 10.05 km (4:57 / km) +196m 4:30 / km
ahr:135 max:152
Felt really good. I’ll therefore probably feel awful tomorrow!
12 PM
Strength and Conditioning 30:00 [1]
Swapped burpees/jumps/high knees for another core/strength set to save my legs a little.
Set 1
10 squats
10 10kg push press
10 10kg bent over row
10 10kg chest press
Set 2
10 10kg deadlift
45s plank
10 5kg plank-row
10 leg raises
Set 1
10 squats
10 10kg push press
10 10kg bent over row
10 10kg chest press
Set 2
10 10kg deadlift
45s plank
10 5kg plank-row
10 leg raises
Tuesday Dec 26, 2017 #
9 AM
Running warm up/down 16:44 3.49 km (4:48 / km) +12m 4:43 / km
ahr:129 max:143
WU
Running 37:05 10.0 km (3:43 / km) +13m 3:41 / km
ahr:163 max:167
PB
Not bad for a windy Boxing Day.
Not bad for a windy Boxing Day.
Running warm up/down 13:47 2.59 km (5:19 / km) +10m 5:13 / km
ahr:130 max:144
WD
Monday Dec 25, 2017 #
10 AM
Running 32:28 6.12 km (5:18 / km) +116m 4:51 / km
ahr:130 max:151
Easy trot with dad.