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Training Log Archive: CharlWard

In the 7 days ending Mar 4, 2018:

activity # timemileskm+m
  Running7 6:34:46 49.73(7:56) 80.03(4:56) 1074
  Strength and Conditioning4 2:00:00
  Total11 8:34:46 49.73 80.03 1074
averages - sleep:7.9 rhr:32

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

Note
rhr:34 slept:9.0


11 AM

Running 1:25:23 intensity: (50:39 @1) + (22:32 @2) + (12:12 @3) 16.33 km (5:14 / km) +326m 4:45 / km
ahr:120 max:156

Predominantly unenjoyable.

Saturday Mar 3, 2018 #

11 AM

Running 14:33 intensity: (15 @1) + (1:14 @2) + (9:18 @3) + (2:16 @4) + (1:30 @5) 2.99 km (4:52 / km) +79m 4:18 / km

WU outside

Running 5:00 intensity: (1:49 @1) + (3:11 @2) 1.0 km (5:00 / km)
ahr:132 max:144

Treadmill WU

Running 16:00 intensity: (1:13 @1) + (38 @2) + (14:09 @3) 4.0 km (4:00 / km)
ahr:146 max:153

4km tempo

Running 2:30 intensity: (53 @1) + (1:37 @2) 0.5 km (5:00 / km)
ahr:129 max:136

Jog

Running 10:33 intensity: (1:47 @1) + (3:09 @2) + (4:51 @3) + (46 @4) 3.0 km (3:31 / km)
ahr:143 max:163

3 x 1km (60s static rest)

Running 3:00 intensity: (1:41 @1) + (1:19 @2) 0.9 km (3:20 / km)
ahr:127 max:136

3 x 300m (60s static rest)

Running 5:00 intensity: (53 @1) + (4:07 @2) 1.0 km (5:00 / km)
ahr:133 max:139

Jog

Running 12:43 intensity: (20 @2) + (9:59 @3) + (1:06 @4) + (1:18 @5) 2.47 km (5:08 / km) +20m 4:57 / km

Outside WD

Friday Mar 2, 2018 #

Note
rhr:32 slept:7.0 (rest day)

Note

BUCS CANCELLED, WOOOOOOO

1 PM

Strength and Conditioning 45:00 [1]

3x10

5kg plate lo-hi
Single leg touch down
Band pull back
Horizontal band pull back
25kg bench press
10kg single arm row
25kg bent over row
15kg military press
8kg ball slam
Alternating dead bugs
8kg ball-wall throw
Hanging knee tucks

Thursday Mar 1, 2018 #

Note
rhr:32 slept:8.0

One day per week I'm going to aim to do two sessions to simulate a sprint qual/final day.

The sessions will be one of the following:
- 10-20min tempo
- Hills
- Short intervals (30s-1min)
- Sprint course
- Sprintervals

Hopefully two sessions in the same day will be different. First will probably be pre-breakfast (unlike a sprint day when I would definitely eat), and the other post work at 5/6pm (more like final time).
Will see how this goes for the next few weeks.

C • Thoughts 2
7 AM

Running 15:00 intensity: (2:56 @1) + (12:04 @2) 3.0 km (5:00 / km) +19m 4:51 / km
ahr:123 max:136

WU to Goodwin and on treadmill.

Running 15:00 intensity: (16 @1) + (5:32 @2) + (9:12 @3) 3.75 km (4:00 / km)
ahr:146 max:154

15min treadmill tempo, 1% incline

5 @ 14.5 kph, 5 @ 15 kph, 5 @ 15.5 kph

Running 11:37 intensity: (33 @1) + (8:59 @2) + (2:05 @3) 2.2 km (5:17 / km)
ahr:133 max:148

WD on treadmill and back home.

4 PM

Running 10:00 intensity: (9:43 @1) + (17 @2) 2.0 km (5:00 / km)
ahr:124 max:131

WU

Running 4:00 intensity: (52 @1) + (1:06 @2) + (2:02 @3) 1.0 km (4:00 / km)
ahr:137 max:147

4min @ 15 kph, 1%

Running 10:32 intensity: (2:35 @1) + (3:12 @2) + (4:45 @3) 3.0 km (3:31 / km)
ahr:140 max:158

10 x 1min @ 17.1 kph (3:30m/k), 1% (45s rec)
Last one was 1:30 to make 10:30 total and 3km.

Running 10:00 intensity: (1:01 @1) + (8:59 @2) 2.0 km (5:00 / km)
ahr:132 max:135

WD

5 PM

Strength and Conditioning 15:00 [1]

3x1min plank
3x10 alternating dead bugs
3x30s R side plank
3x30s L side plank
3x10 leg raises
3x10 press ups
3x10 back extensions

Wednesday Feb 28, 2018 #

Note
rhr:32 slept:7.0


8 AM

Strength and Conditioning 45:00 [1]

Pre breakfast session, 3x10.

5kg plate lo-hi
Single leg touch down
Band pull back
Horizontal band pull back
25,35,35 squat
24” box jump
15kg military press
20kg bent over row
30,40,40 RDL
12” single leg box jump
(5) pull ups
8kg ball-wall throw

3 PM

Running 1:03:10 intensity: (13:33 @1) + (34:42 @2) + (10:54 @3) + (1:51 @4) + (2:10 @5) 11.52 km (5:29 / km) +285m 4:53 / km
ahr:134

Rivelin.

Was not having fun by the end, especially after I fell over and landed on the bottom of my back and smashed my head on the road :/

C • Ouch..! 2

Tuesday Feb 27, 2018 #

Note
rhr:32 slept:8.5


5 PM

Running 1:05:38 intensity: (20:01 @1) + (33:52 @2) + (11:45 @3) 12.9 km (5:05 / km) +250m 4:38 / km
ahr:127 max:152

Easy Rivelin. Just about ok without the head torch, but glad I took it along anyway.

6 PM

Strength and Conditioning 15:00 [1]

3x1min plank
3x10 alternating dead bugs
3x30s R side plank
3x30s L side plank
3x10 leg raises
3x10 press ups
3x10 back extensions

Monday Feb 26, 2018 #

3 PM

Running 35:07 intensity: (6:52 @1) + (28:15 @2) 6.47 km (5:26 / km) +96m 5:03 / km
ahr:123 max:139

Lovely recovery run with dad in Rivelin :)

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