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Training Log Archive: CharlWard

In the 7 days ending Feb 3, 2019:

activity # timemileskm+m
  Running8 6:21:45 50.58(7:33) 81.4(4:41) 430
  Strength and Conditioning1 30:00
  Total9 6:51:45 50.58 81.4 430
averages - sleep:8.1 rhr:37

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

9 AM

Running 1:24:36 intensity: (9:28 @1) + (1:09:22 @2) + (5:46 @3) 18.97 km (4:28 / km) +102m 4:21 / km
ahr:137 max:148 shoes: Mizuno Wave Inspire 14

Long run with the group for a bit, then with Billy and Greg to half way, then back solo. So quick on the first half I was struggling. Surprised at the pace on the way back though, felt slower.
Beautiful river footpath.

Saturday Feb 2, 2019 #

11 AM

Running 17:24 [2] 3.55 km (4:54 / km) +39m 4:39 / km

WU

Running 22:49 [5] 6.0 km (3:48 / km) +78m 3:34 / km

BUCS XC. 28th.

Absolute madness. Gun went 2mins early and I was v confused. Tried to stay calm and keep moving through. Second lap was tough but I managed to hold my position ok enough. Good fun.

Adjusted time and distance (because I missed the first few hundred metres as my watch wasn’t on, oops).

C • Nice one! 2

Running 14:31 [2] 2.8 km (5:12 / km) +38m 4:52 / km

WD

Friday Feb 1, 2019 #

Note
rhr:38 slept:8.5

7 AM

Running 27:12 intensity: (23:31 @1) + (3:09 @2) + (32 @3) 5.44 km (5:00 / km)
ahr:122 max:148

V easy flask loop.

Thursday Jan 31, 2019 #

Note
rhr:34 slept:9.0

11 AM

Running 49:53 intensity: (28:35 @1) + (13:45 @2) + (7:33 @3) 10.63 km (4:42 / km)
ahr:130 max:157 shoes: Mizuno Wave Inspire 14

Easy with 5min sub-tempo and 5x1min/1min.

Wednesday Jan 30, 2019 #

Note
slept:7.0

1 PM

Running 30:35 [2] 6.41 km (4:46 / km) +28m 4:40 / km

Random loops around EIS area.

Tuesday Jan 29, 2019 #

Note
rhr:40 slept:8.0

8 AM

Running 17:50 intensity: (14:19 @1) + (3:31 @2) 3.56 km (5:00 / km) +23m 4:51 / km
ahr:119 max:141 shoes: Mizuno Wave Inspire 14

WU

Running 30:09 intensity: (5:39 @1) + (5:58 @2) + (17:16 @3) + (1:16 @4) 7.03 km (4:17 / km)
ahr:144 max:162 shoes: Adidas Boston Boost Grey

3x5x300 (45s,3min)

Early doors pre-breakfast. Top bend icy so went for 300’s which worked out ok in the end.

Running 13:37 intensity: (4:09 @1) + (9:28 @2) 2.74 km (4:58 / km) +24m 4:46 / km
ahr:129 max:143 shoes: Mizuno Wave Inspire 14

WD

Monday Jan 28, 2019 #

Note
rhr:35 slept:8.0

7 AM

Running 59:32 intensity: (50:44 @1) + (8:30 @2) + (18 @3) 11.52 km (5:10 / km) +69m 5:01 / km
ahr:122 max:145 shoes: Mizuno Wave Inspire 11 Blue

V easy into work. Nice morning.

5 PM

Strength and Conditioning 30:00 [1]

Had no more time.

6 PM

Running 13:37 [2] 2.75 km (4:57 / km) +29m 4:42 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus.

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