Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity

time

miles

Running

4:04:38

31.37

(7:48)

50.48

(4:51)

1034

Strength and Conditioning

2:05:00

Cross Trainer

45:01

Total

6:54:39

31.37

50.48

1034

averages - sleep:8.5 rhr:33

1:42

0:00

Monday Oct 16 #

Note
rhr:30 slept:8.0

3 PM

Running 10:39 2.2 km (4:51 / km) +26m 4:34 / km
ahr:126 max:150

To Kim.

Running 52:36 10.97 km (4:48 / km) +213m 4:22 / km
ahr:139 max:158

Random exploration. Bit further than intended.

6 PM

Strength and Conditioning 35:00 [1]

S10 is no fun.

3x10
Band pull back
Horizontal band pull back

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
5kg plate hi-lo (L&R)
Single leg touch down

4x10 squats @ 20, 40, 40, 40

3x10 hanging knee tucks

3x10
15kg military press
20kg bent over row

3x15
Suspension trainer knee tucks
Leg raises

3x20 explosive wall drill

Sunday Oct 15 #

Note
rhr:34 slept:8.5

11 AM

Running warm up/down 18:54 3.92 km (4:49 / km) +79m 4:23 / km
ahr:134 max:152

Running 22:02 5.57 km (3:57 / km) +119m 3:34 / km
ahr:163 max:170

SYXC Longley Park - 4th.

Weak again in the closing stages. Worked my way up to 2nd and then lost 2 places in the last 400m. Face plant in lap 1 didn't help matters. Give me mud.

Running 22:32 3.91 km (5:45 / km) +63m 5:20 / km
ahr:132 max:147

V slow WD - bit too slow for my liking.

Saturday Oct 14 #

Note
rhr:35 slept:9.5

12 PM

Running 55:03 10.94 km (5:02 / km) +250m 4:31 / km
ahr:139 max:155

Standard Rivelin.

Friday Oct 13 #

Note
rhr:33 slept:8.0

12 PM

Running 4:00 [2] 0.76 km (5:17 / km) +29m 4:27 / km

To Goodwin

1 PM

Strength and Conditioning 45:00 [1]

3x10
band pull back
horizontal band pull back
5kg plate hi-lo (L&R)
single leg touch down

3x10
ankle band pull back (L&R)
ankle band internal pull (L&R)
ankle band lateral pull (L&R)

4x10 squats @ 25, 35, 45, 45

3x10
15kg military press
20kg bent over row

3x10
wall-drill (L&R)
8kg ball-wall throw

3x10
hanging knee tucks
tricep dips

3x10
leg raises
8kg overhead ball slam

5 PM

Running 53:57 11.28 km (4:47 / km) +224m 4:21 / km
ahr:139 max:160

Easy Crimcar loop.

Thursday Oct 12 #

Note
rhr:32 slept:8.5 (rest day)

Wednesday Oct 11 #

Note
rhr:35 slept:8.5

12 PM

Running 4:55 [2] 0.93 km (5:19 / km) +31m 4:33 / km

To Goodwin. Not v comfortable.

1 PM

Strength and Conditioning 45:00 [1]

3x8 4kg
bent over shoulder press
shoulder press
arm raise

3x10
band pull back
horizontal band pull back

10 squats @ 20, 30, 40, 40, 40

3x5 20kg military press
3x10 20kg bent over row

10 RDL @ 30, 40
3x8 RDL @ 45

3x10 10kg
chest press
overhead pull

3x10
alternating dead bugs (L&R)
10kg overhead slam

5 PM

Cross Trainer 45:01
ahr:122 max:138

Worked hard-ish.

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