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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running10 5:01:04 37.2(8:06) 59.86(5:02) 1087
  Strength and Conditioning4 2:30:00
  Total13 7:31:04 37.2 59.86 1087
averages - sleep:8.3 rhr:35
«
1:37
0:00
WeThFrSaSuMoTu

Monday Jan 22 #

Note
rhr:33 slept:7.5


12 PM

Running 4:00 [2] 0.75 km (5:20 / km) +28m 4:30 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

Strength Endurance phase, week 3.
Main: 3 x 12 @ 70%

Warm Up:
3x10 band pull back
3x10 horizontal band pull back
3x10 5kg plate lo-hi
3x10 single leg touch down
3x10 10kg squat-curl-press
3x10 lateral hops
3x10 bear crawls
3x10 leg swings (L&R)

Main:
Overhead step-up
20kg bent over row
45kg deadlift
25kg bench press
2x6kg walking lunge
pull-ups (6)

Running 3:34 [2] 0.69 km (5:11 / km) +15m 4:40 / km

Back.

5 PM

Running 45:05 intensity: (5:36 @1) + (34:49 @2) + (4:40 @3) 8.88 km (5:05 / km) +192m 4:35 / km
ahr:132 max:151

Standard.

Sunday Jan 21 #

Note
rhr:36 slept:9.0


8 AM

Running 1:12:23 intensity: (13:25 @1) + (19:57 @2) + (39:01 @3) 13.61 km (5:19 / km) +315m 4:46 / km
ahr:146

Rivelin. Edited HR.

Saturday Jan 20 #

Note
rhr:34 slept:7.0

Took ages to fall asleep and got up early for park run. Zzzzzzz.

8 AM

Running 19:19 intensity: (2:45 @1) + (14:08 @2) + (2:26 @3) 3.73 km (5:10 / km) +32m 4:58 / km
ahr:130 max:149

WU

Running 19:47 intensity: (30 @1) + (34 @2) + (5:46 @3) + (12:42 @4) + (15 @5) 4.81 km (4:07 / km) +35m 3:58 / km
ahr:159 max:169

Humber Bridge. Nice and controlled. A few efforts to get away from people and a bigger effort on the last lap to stay ahead of those I had already overtaken. Good fun.

Lap splits:
6:41, 6:36, 6:30

Running 16:29 intensity: (29 @1) + (6:33 @2) + (9:27 @3) 3.27 km (5:03 / km) +27m 4:51 / km
ahr:143 max:150

WD

Friday Jan 19 #

Note
rhr:36 slept:9.0


11 AM

Running 41:11 intensity: (3:16 @1) + (33:51 @2) + (4:04 @3) 8.58 km (4:48 / km) +102m 4:32 / km
ahr:132 max:152

Catching up on the Tenerife highlights.

12 PM

Strength and Conditioning 50:00 [1]

SE phase 2 - 3x10 @ 72.5%

Warm up (3x10)
Band pull back
Horizontal band pull back
5kg plate lo-hi
Single leg touch down
Bounds
Overhead squat
Groiners
Leg swings

Main
Overhead lunge
10kg single arm row
45kg squat
17.5kg military press
2x5kg step up
Pull ups (5)

Core
3x1min plank
3x10 alternating dead bugs
3x10 R side plank with leg raise
3x10 L side plank with leg raise
3x10 leg raises

1 PM

Running 5:26 intensity: (1:19 @1) + (4:07 @2) 0.98 km (5:31 / km) +37m 4:39 / km
ahr:126 max:144

Back via Alyssum to check out the cake.

Thursday Jan 18 #

Note
rhr:36 slept:8.0

Wind kept waking me up

5 PM

Running 43:42 intensity: (7:53 @1) + (27:37 @2) + (8:12 @3) 8.53 km (5:07 / km) +193m 4:36 / km
ahr:132 max:152

Easy run. That’s more like it!

Wednesday Jan 17 #

Note
rhr:36 slept:9.0


11 AM

Running 20:12 intensity: (7:31 @2) + (7:27 @3) + (5:14 @4) 4.12 km (4:54 / km) +66m 4:33 / km
ahr:148 max:166

I don't understand whether this HR is correct or not :/

Running 6:06 intensity: (45 @1) + (5:21 @2) 1.15 km (5:18 / km) +32m 4:39 / km
ahr:130 max:144

From Hallam - Goodwin.

1 PM

Strength and Conditioning 35:00 [1]

Cut the session a bit as had taken a long break from work.

Strength Endurance phase, week 2.
Main: 3 x 10 @ 72.5%

Warm Up:
3x10 band pull back
3x10 horizontal band pull back
3x10 10kg squat-curl-press
3x10 lateral hops
3x10 bear crawls
3x10 leg swings (L&R)

Main:
Overhead step-up (3kg ball)
20kg bent over row
45kg deadlift (these felt easy for 3x10)
25kg bench press
2x6kg walking lunge
pull-ups (5)

2 PM

Running 3:50 intensity: (31 @1) + (3:09 @2) + (10 @3) 0.75 km (5:05 / km) +15m 4:37 / km
ahr:129 max:147

Goodwin - Work

5 PM

Strength and Conditioning 20:00 [1]

3x1min plank
3x30 5kg Russian twist

3x15 R side plank with leg raise
6x10 leg raises
3x15 L side plank with leg raise

3x10 back extensions
3x10 alternating dead bugs

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Instagram: charlotteward92
Twitter: @charlward92
Blog: findingflags.wordpress.com


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