Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	3	5:43:21	77.38	(4:26)	124.53	(2:45)	2362
Running	6	1:55:21	15.11	(7:38)	24.32	(4:45)	333
Cross Trainer	2	1:00:02	4.35	(13:48)	7.0	(8:34)
Strength and Conditioning	2	45:00
Orienteering	1	22:46	3.39	(6:43)	5.46	(4:10)	31
Total	10	9:46:30	100.23		161.31		2726

2:56

0:00

Thursday May 19 #

6 AM

Running 4:53 [1] 0.94 km (5:12 / km)
ahr:107 max:121

Jog

Cross Trainer 30:01 3.68 km (8:09 / km)
ahr:120 max:131

16 with map

Strength and Conditioning 30:00 [1]

Glutes/core

7 AM

Running 4:46 0.95 km (5:00 / km) +20m 4:32 / km
ahr:118 max:134 shoes: Nike ZoomFly 2

Back

5 PM

Cycling 1:16:33 31.77 km (2:25 / km) +510m 2:14 / km
ahr:132 max:154

Last cycle before WC. Many more insects out today.

Wednesday May 18 #

Strength and Conditioning 15:00 [1]

Glutes

6 AM

Running 4:36 [1] 0.97 km (4:43 / km)
ahr:114 max:128 shoes: Nike ZoomFly 2

Jog

Cross Trainer 30:01 3.32 km (9:02 / km)
ahr:127 max:142

5,4,3,2,1 (30)
5 x 30/30

Running 4:34 0.94 km (4:51 / km) +20m 4:23 / km
ahr:130 max:150

Jog

5 PM

Running 14:08 3.12 km (4:32 / km) +42m 4:15 / km
ahr:126 max:143 shoes: Mizuno Waveknit 2

Orienteering 14:04 3.42 km (4:06 / km) +20m 4:00 / km
ahr:149 max:159 shoes: Terrex Speed Ultra

Holmebrook Valley.
Really tricky little course (thanks Nick!). Struggled to see the small gaps, probably my printing, but really worthwhile training.
New sprint shoes are good.

Running 5:56 1.19 km (4:58 / km) +7m 4:50 / km
ahr:130 max:140 shoes: Terrex Speed Ultra

Jog

Orienteering 8:42 2.04 km (4:16 / km) +11m 4:09 / km
ahr:150 max:157 shoes: Terrex Speed Ultra

KO runners choice 1/4 final.
Again struggled with the gaps but more very good tricky training.

Running 6:21 1.24 km (5:08 / km)
ahr:122 max:134 shoes: Terrex Speed Ultra