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Training Log Archive: CharlWard

In the 7 days ending Mar 1, 2020:

activity # timemileskm+m
  Running6 4:17:12 32.58(7:54) 52.43(4:54) 468
  Strength and Conditioning2 1:20:00
  Orienteering1 27:40 3.69(7:29) 5.95(4:39) 16
  Total8 6:04:52 36.27 58.37 485
averages - sleep:8.5 rhr:36

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MoTuWeThFrSaSu

Sunday Mar 1, 2020 #

11 AM

Running 34:25 [2] 7.04 km (4:53 / km) +156m 4:24 / km
shoes: Mizuno Wave Ultima 11

Easy with Dad. Got dropped big time on downhills. Slow pace was ok but any faster was not so comfortable.

Saturday Feb 29, 2020 #

10 AM

Running 17:11 intensity: (15:52 @1) + (1:19 @2) 3.6 km (4:46 / km) +19m 4:39 / km
ahr:92 max:141 shoes: Mizuno Wave Ultima 11

WU

Orienteering 27:40 intensity: (24:09 @1) + (3:22 @2) + (9 @3) 5.95 km (4:39 / km) +16m 4:35 / km
ahr:112 max:146 shoes: Mizuno Wave Ultima 11

Sprintervals

Running 6:29 intensity: (2:59 @1) + (3:30 @2) 1.26 km (5:09 / km) +6m 5:01 / km
ahr:128 max:142 shoes: Mizuno Wave Ultima 11

WD

Friday Feb 28, 2020 #

Note
(rest day)

Resting adductor/groin for another day.

Thursday Feb 27, 2020 #

Note
rhr:36 slept:8.5 (rest day)

Wednesday Feb 26, 2020 #

Note
rhr:35 slept:8.0

5 PM

Running 53:53 intensity: (43:41 @1) + (9:05 @2) + (1:07 @3) 10.27 km (5:15 / km) +113m 4:58 / km
ahr:117 max:147 shoes: Nike Pegasus 36

V easy to the gym.

6 PM

Strength and Conditioning 40:00 [1]

3x10
40 sideplank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Band rotation

5x5
1/4 pin squat - 70,70,75,75,80kg

3x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover

Tuesday Feb 25, 2020 #

7 AM

Running 30:13 [2] 6.0 km (5:02 / km)
shoes: Mizuno Wave Rider 22

Slightly sore from massage but not horrendous.

5 PM

Running 19:47 intensity: (17:54 @1) + (1:53 @2) 4.0 km (4:57 / km) +18m 4:50 / km
ahr:84 max:135 shoes: Mizuno Wave Ultima 11

WU

Running 25:38 intensity: (6:00 @1) + (5:38 @3) + (14:00 @4) 5.95 km (4:18 / km)
ahr:115 max:157 shoes: Nike ZoomFly Flyknit

7 x ~800m (1min)

Happy with that given the conditions. HR wildly off so corrected a bit.

Running 20:32 intensity: (15:15 @1) + (5:05 @2) + (12 @3) 4.18 km (4:55 / km) +22m 4:48 / km
ahr:112 max:145 shoes: Nike ZoomFly Flyknit

WD. It rained.

Monday Feb 24, 2020 #

Note
rhr:37 slept:9.0

12 PM

Running 49:04 intensity: (25:42 @1) + (22:29 @2) + (53 @3) 10.13 km (4:51 / km) +135m 4:33 / km
ahr:124 max:148 shoes: Mizuno Wave Ultima 11

Easy 10

1 PM

Strength and Conditioning 40:00 [1]

3x10
1min plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Band rotation

5x5
1/4 pin squat - 70,70,75,75,80kg

3x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover

3 PM

Note

Massage.

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