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Training Log Archive: CharlWard

In the 7 days ending Jan 14, 2018:

activity

time

miles

Running

5:59:28

45.48

(7:54)

73.19

(4:55)

1236

Strength and Conditioning

2:15:00

Total

8:14:28

45.48

73.19

1236

averages - sleep:8.8 rhr:39

1:38

0:00

» now

Sunday Jan 14, 2018 #

Note
rhr:38 slept:9.5

11 AM

Running 1:15:13 13.7 km (5:29 / km) +442m 4:44 / km
ahr:141 max:161

Long run at home. Nice.

Saturday Jan 13, 2018 #

Note
rhr:37 slept:8.5

10 AM

Running 59:28 11.53 km (5:09 / km) +284m 4:36 / km
ahr:142 max:166

Standard Rivelin.

Friday Jan 12, 2018 #

Note
rhr:40 slept:9.0 (rest day)

RHR still up a bit.

1 PM

Strength and Conditioning 45:00 [1]

Hurdle Drills
1 x 12 of each exercise for each leg. Just trying to get used to the movements today.
Walking stepovers
Two forward - one back stepovers
Bent knee skip
Straight knee skip
Monster leg swings
Over-unders

Core/Mobility
3 x 10 of each exercise for each arm/leg
Band pull back
Horizontal band pull back
Internal band rotation
Lat hang and shrug
Groiners
4-point reach through
Pigeon-toe walk
High-knee walk
Overhead squats
Crab walks with band
Overhead forward lunge
Overhead backwards lunge

Thursday Jan 11, 2018 #

Note
rhr:40 slept:8.5

5 PM

Running warm up/down 17:43 3.64 km (4:52 / km) +2m 4:51 / km
ahr:125 max:139

Running 25:03 6.47 km (3:52 / km) +32m 3:47 / km
ahr:162 max:170

25 tempo
HR getting a bit high at the end for a tempo, good job tomorrow is a rest day and might re-think the Saturday session now.

Running warm up/down 13:40 2.67 km (5:07 / km) +28m 4:52 / km
ahr:143 max:155

Wednesday Jan 10, 2018 #

Note
rhr:38 slept:8.5

12 PM

Running 4:27 [2] 0.88 km (5:03 / km) +26m 4:24 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

SE Phase 1, session 2

WU (3x10)
Band pull back
Horizontal band pull back
5kg single leg plate lo-hi
single leg touchdown
Overhead squat
Bounds
Groiners
Leg swings

Main (3x8 @ 75%)
50kg squat
20kg military press
single leg dumbell step-up (2x10kg)
pull-ups
overhead lunge (weightless bar)
10kg single arm row
8kg ball-wall throw
Straight arm plank, knee to elbow

Running 3:39 [2] 0.67 km (5:25 / km) +14m 4:55 / km

Back

5 PM

Running 39:57 8.14 km (4:54 / km) +109m 4:36 / km
ahr:140 max:163

Nice and easy with Aislinn, to and from Hicks to Bingham Park.

Need to sort out this HRM.

Tuesday Jan 9, 2018 #

5 PM

Running 28:19 5.7 km (4:58 / km) +40m 4:48 / km
ahr:134 max:173

Running 17:18 4.78 km (3:37 / km) +2m 3:37 / km
ahr:150 max:169

Had planned to do 5x1300, then decided 5x1200 but mid session knew is wasn’t happening so did 4x1200.

Mustn’t be annoyed, only ever used to do 4 of these so it’s still a good session in the bag. Need to be careful this week.

Running 1:09 [1] 0.41 km (2:49 / km)
ahr:105 max:117

4x100

Running 19:34 3.91 km (5:00 / km) +26m 4:51 / km
ahr:144 max:158

Monday Jan 8, 2018 #

1 PM

Strength and Conditioning 45:00 [1]

Back at it, trying out some new things and starting on the proper plan from Si.

Strength Endurance phase, week 1.
Main: 3 x 8 @ 75%

Warm Up:
3x10 band pull back
3x10 horizontal band pull back
3x1min plank
3x30 5kg russian twists
3x10 10kg squat-curl-press
3x10 lateral hops
3x10 bear crawls
3x10 leg swings (L&R)

Main:
Overhead step-up (weightless bar)
20kg bent over row
50kg deadlift
25kg bench press
8kg ball slam
press-ups

Finished with: overhead hurdle walks (weightless bar) and hurdle side-stepovers. Might put these in WU bit next time.

Running 4:20 [1] 0.86 km (5:02 / km) +25m 4:23 / km

To Goodwin.

Running 4:28 [1] 0.89 km (4:59 / km) +13m 4:39 / km

Back

5 PM

Running 45:10 8.94 km (5:03 / km) +193m 4:34 / km
ahr:158 max:202

Black ice (aka standard) Monday.

It was pretty terrifying in places, but I'm not sure my HR went that high in reality...

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