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Training Log Archive: CharlWard

In the 7 days ending Jul 22, 2018:

activity # timemileskm+m
  Running8 4:22:16 32.85(7:59) 52.87(4:58) 650
  Strength and Conditioning2 1:15:00
  Orienteering3 41:55 6.53(6:25) 10.51(3:59) 39
  Total10 6:19:11 39.39 63.39 688
averages - sleep:7.5 rhr:32

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MoTuWeThFrSaSu

Sunday Jul 22, 2018 #

11 AM

Running 15:00 intensity: (4:15 @1) + (7:21 @2) + (3:24 @3) 3.2 km (4:42 / km)
ahr:134 max:154

WU

Orienteering 13:49 intensity: (57 @1) + (3:29 @3) + (8:31 @4) + (52 @5) 3.6 km (3:51 / km) +2m 3:50 / km
ahr:157 max:165

Sprint Scotland - Grangemouth.

Subtle route choices (45/55 split).
I most often chose the 55 route.


Running 12:58 intensity: (6:01 @1) + (6:57 @2) 2.5 km (5:11 / km) +2m 5:10 / km
ahr:128 max:136

WD

Saturday Jul 21, 2018 #

10 AM

Running 13:08 intensity: (2:57 @1) + (2:47 @2) + (7:24 @3) 2.74 km (4:48 / km) +45m 4:26 / km

WU. Taped ankles. Still managed to go over. Urgh.

Orienteering 13:12 intensity: (26 @1) + (18 @2) + (1:34 @3) + (7:05 @4) + (3:49 @5) 3.21 km (4:06 / km) +11m 4:02 / km
ahr:160 max:168

Sprint Scotland - Denny, 8th.

Mostly good until the rough open where I lost direction and wandered around some trees. Lost about 20s here and 10-15s elsewhere. Pretty happy with the housing bit on the whole but not perfect. Just annoyed at myself for not being careful enough when I should know rough bits needs extra attention. Good learning!

Running 11:09 intensity: (3:54 @1) + (7:15 @2) 2.05 km (5:27 / km) +5m 5:23 / km
ahr:130 max:139

WD

2 PM

Running 11:26 intensity: (2:05 @1) + (8:32 @2) + (49 @3) 2.42 km (4:43 / km) +25m 4:29 / km
ahr:133 max:147

WU

Orienteering 14:54 intensity: (18 @2) + (1:33 @3) + (11:24 @4) + (1:39 @5) 3.7 km (4:01 / km) +26m 3:53 / km
ahr:159 max:166

Sprint Scotland Race 2.

Oh dear. Thought I’d nailed 3, turns out I misunderstood part of the map. Ran off the map to 11. Ran into 2 dead ends to 12. Took a long route to 13.
Hmmm. Running too fast for my navigation is my conclusion.

Running 10:53 intensity: (3:20 @1) + (7:33 @2) 2.1 km (5:11 / km) +6m 5:07 / km
ahr:130 max:139

WD

Friday Jul 20, 2018 #

6 PM

Running 29:04 intensity: (14:37 @1) + (14:27 @2) 5.9 km (4:55 / km) +76m 4:38 / km
ahr:127 max:143

V easy around Palacerigg Country Park. Very uninspiring park.

Thursday Jul 19, 2018 #

Note
rhr:32 slept:8.0 (rest day)

NGH

Wednesday Jul 18, 2018 #

Note
rhr:32 slept:7.0


2 PM

Running 52:56 intensity: (6:52 @1) + (22:58 @2) + (23:06 @3) 11.07 km (4:47 / km) +139m 4:30 / km
ahr:140 max:155

Steady wth some faster bits.

3 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 25kg bench press
10 12kg single arm row
10 30kg squat
10 2x10kg seated shoulder press
10 10kg overhead pull
10 20kg lunge

4 PM

Running 4:54 [2] 0.93 km (5:15 / km) +21m 4:43 / km

Back from Goodwin.

Tuesday Jul 17, 2018 #

Note
rhr:32 slept:7.5


5 PM

Running 1:02:38 intensity: (20:26 @1) + (34:15 @2) + (7:57 @3) 12.06 km (5:12 / km) +253m 4:42 / km
ahr:131 max:150

Rivelin with Aislinn. This company will be missed tremendously.

Monday Jul 16, 2018 #

Note
rhr:32 slept:7.5


5 PM

Strength and Conditioning 30:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 15kg military press
10 25kg bent over row

6 PM

Running 38:10 intensity: (6:43 @1) + (29:15 @2) + (2:12 @3) 7.9 km (4:50 / km) +79m 4:36 / km
ahr:134 max:149 shoes: Mizuno Wave Inspire 11 Blue

Easy with Tom.

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