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Training Log Archive: CharlWard

In the 7 days ending May 8, 2022:

activity # timemileskm+m
  Cycling6 10:17:58 136.61 219.85 4045
  Cross Trainer3 2:10:00
  Strength and Conditioning3 1:30:00
  Running8 1:27:12 11.93(7:19) 19.2(4:33) 235
  Total15 15:25:10 148.54 239.04 4279
  [1-5]14 14:35:10

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MoTuWeThFrSaSu

Sunday May 8, 2022 #

8 AM

Cycling 1:07:56 intensity: (43:26 @1) + (24:18 @2) + (12 @3) 26.65 km (2:33 / km) +376m 2:23 / km
ahr:121 max:145

Easy morning cycle

5 PM

Running 33:34 intensity: (15:13 @1) + (16:19 @2) + (2:02 @3) 7.58 km (4:26 / km) +96m 4:10 / km
ahr:129 max:150 shoes: Nike ZoomFly 2

Feeling good, except horrendous cycling legs.

C • Cycling Legs.... 3

Saturday May 7, 2022 #

9 AM

Cycling 3:06:04 intensity: (1:11:50 @1) + (1:30:07 @2) + (24:07 @3) 73.18 km (2:33 / km) +1213m 2:21 / km
ahr:129 max:152

Nice and chilled long ride.

Friday May 6, 2022 #

12 PM

Strength and Conditioning 50:00 [0]

Pilates class at the gym. Really enjoyed it. Feel like I've grown 2cm, feels good.

5 PM

Running 21:14 intensity: (12:37 @1) + (8:37 @2) 4.94 km (4:18 / km) +60m 4:03 / km
ahr:127 max:144 shoes: Nike ZoomFly 2

Test run. Felt good, awaiting any response.

Thursday May 5, 2022 #

6 AM

Running 4:36 intensity: (2:10 @1) + (1:26 @2) + (1:00 @3) 0.96 km (4:49 / km)
ahr:126 max:149 shoes: Nike ZoomFly 2

To the gym.

Strength and Conditioning 10:00 [1]


7 AM

Cross Trainer 50:00 intensity: (20:10 @1) + (22:32 @2) + (7:18 @3)
ahr:129 max:150

WU
5,5,4,4,3,3,2,2,1,1,30,30 (30)
WD

Running 4:36 intensity: (2:25 @1) + (2:11 @2) 0.98 km (4:42 / km) +19m 4:17 / km
ahr:126 max:143 shoes: Nike ZoomFly 2

Back

5 PM

Cycling 1:07:54 intensity: (21:25 @1) + (18:42 @2) + (27:47 @3) 22.94 km (2:58 / km) +705m 2:34 / km
ahr:134 max:158

10 x Gorses Hill
Actually really enjoyed it.

Wednesday May 4, 2022 #

7 AM

Cross Trainer 50:00 [1]
ahr:116 max:128

Planned double cycling, but it was raining, and I'm a fair-weather cyclist.
With maps.

Running 5:03 intensity: (4:03 @1) + (1:00 @2) 0.95 km (5:18 / km) +20m 4:48 / km
ahr:119 max:134 shoes: Nike ZoomFly 2

Slow jog back.

5 PM

Cycling 1:06:04 intensity: (17:40 @1) + (28:12 @2) + (20:12 @3) 26.33 km (2:31 / km) +489m 2:18 / km
ahr:135 max:158

With Tom.

Tuesday May 3, 2022 #

6 AM

Running 4:39 [2] 0.95 km (4:54 / km)
shoes: Nike ZoomFly 2

To the gym. Slight ache.

Cross Trainer 30:00 [2]

WU
15 with map
5 x 1(30)
WD

7 AM

Strength and Conditioning 30:00 [1]

Glutes/core
4 x 10 crc

8 AM

Running 4:45 [2] 0.97 km (4:54 / km) +20m 4:27 / km
shoes: Nike ZoomFly 2

Back. Felt fine.

5 PM

Running 4:09 intensity: (3:12 @1) + (57 @2) 0.9 km (4:37 / km)
ahr:115 max:135 shoes: Nike ZoomFly 2

To the gym

Cycling 46:14 intensity: (11:14 @1) + (27:28 @2) + (7:32 @3)
ahr:133 max:152

Tried a spin class. Much prefer outside and pretty sure it’s no different training benefit wise

Running 4:36 intensity: (2:19 @1) + (2:17 @2) 0.97 km (4:45 / km) +20m 4:18 / km
ahr:127 max:143 shoes: Nike ZoomFly 2

Back. Can tell I’ve done a bit more on my feet today so no running tomorrow probably

Monday May 2, 2022 #

9 AM

Cycling 3:03:46 intensity: (55:52 @1) + (1:13:58 @2) + (53:56 @3) 70.76 km (2:36 / km) +1262m 2:23 / km
ahr:136

Thought I was ok until I got off the bike and it feels like someone has repeatedly hit my quads with a hammer. Otherwise fun.

C • For a novice.... 5

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