Training Log Archive: CharlWardIn the 7 days ending Nov 25, 2018:
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Sunday Nov 25, 2018 #
Running 52:38 [2] 10.6 km (4:58 / km) +67m 4:49 / km
Saturday Nov 24, 2018 #
Note
rhr:39 slept:8.0
Running 19:31 [2] 3.61 km (5:24 / km) +12m 5:19 / km
shoes: Mizuno Wave Inspire 11 Blue
Running 19:46 [4] 4.63 km (4:16 / km) +37m 4:06 / km
shoes: Mizuno Wave Inspire 11 Blue
Running 1:18 [3] 0.3 km (4:18 / km)
shoes: Mizuno Wave Inspire 11 Blue
Running 17:00 [2] 3.65 km (4:40 / km)
shoes: Mizuno Wave Inspire 11 Blue
Friday Nov 23, 2018 #
Note
rhr:39 slept:8.0 (rest day)
Thursday Nov 22, 2018 #
Note
rhr:44 slept:8.5
Running 19:51 [3] 3.95 km (5:02 / km) +29m 4:51 / km
shoes: Mizuno Wave Inspire 11 Blue
Running 33:41 [4] 7.18 km (4:41 / km) +364m 3:45 / km
shoes: Adidas Boston Boost Grey
Accidentally stopped my watch and didn’t start it again. Don’t remember doing that.
4s quicker than last year and therefore a fabulous 1s PB (ran 33:42 in 2014).
Thought I was running well; struggled on the middle few hills but picked up nicely at the end. Good session for some solid hill training.
Running 17:24 [2] 3.41 km (5:06 / km) +14m 5:00 / km
shoes: Adidas Boston Boost Grey
Wednesday Nov 21, 2018 #
Note
rhr:44 slept:8.0
Running 57:01 [2] 11.15 km (5:07 / km) +69m 4:58 / km
2 squirrels in 2km. Conclusion: squirrels don't like the rain.
Strength and Conditioning 50:00 [1]
1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold
3x6
50,60,60 rack pull
box jumps
box drop, jump & squat
3x8
40,50,50 squat
15,15,17.5 military press
25 bent over row
47.5 hexbar deadlift
2x8
single leg glute bridge
4kg wiper twists
dead bugs
40s plank
5min jog
Running 16:20 [1] 3.07 km (5:19 / km) +11m 5:13 / km
Tuesday Nov 20, 2018 #
Note
rhr:41 slept:8.0
Running 18:39 [2] 3.78 km (4:56 / km) +22m 4:48 / km
shoes: Mizuno Wave Inspire 11 Blue
Running 31:48 [4] 7.82 km (4:04 / km)
Pretty pleased with this. Nice and consistent. Good to have Lauren for company, and by that I mean good to have Lauren pacing the whole session as I feebly attempted to help.
Running 1:13 [3] 0.39 km (3:09 / km)
Running 19:27 [2] 3.82 km (5:05 / km) +16m 4:59 / km
shoes: Mizuno Wave Inspire 11 Blue
Monday Nov 19, 2018 #
Note
rhr:40 slept:7.5
Running 58:16 [2] 11.43 km (5:06 / km) +69m 4:57 / km
Strength and Conditioning 50:00 [1]
5min jog
Jump tests (vertical, 60, broad)
1x10
5kg plate lo-hi
Single leg touch down
3x6
35,40,40kg speed deadlift
3x10
25,27.5,27.5kg bench
30,50,50 squat
3x15
2x10kg dumbbell chest press
10kg single arm row
2x5kg shoulder press
2x5kg curl
2x10
sit ups
dead bugs
5min jog
*it may have been the same rat, twice.
Running 15:25 [2] 3.12 km (4:56 / km) +14m 4:50 / km