Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Running	19	10:05:22	71.11	(8:31)	114.43	(5:17)	910
Strength	5	4:55:00
Orienteering	4	3:46:39	21.57	(10:30)	34.72	(6:32)	325
Warm Up/Down	6	1:16:28	5.5		8.85
Total	25	20:03:29	98.18		158.0		1235

1:32

0:00

» now

Sunday Feb 28, 2010 #

Orienteering 57:57 [4] 6.0 km (9:40 / km) +200m 8:17 / km

Short Blue at Ilkley..
Was doing fine until number 6 when i spent a while getting down into the control, and then to 7 i spent like 5minutes trying to cross the stream and get up the other side =/ Rest was ok.

C • hi there 5

Running warm up/down 6:59 [2] 1.0 km (6:59 / km) +20m 6:21 / km

Jogging.

Saturday Feb 27, 2010 #

Event: English National Cross Country Champs

Running 21:39 [5] 5.0 km (4:20 / km) +70m 4:03 / km

National Cross Country :)
Ran U17 and thought i did fairly well, but probably not at full fitness.. Was 82th / 189, so i thought that was pretty good :) Only 3m 47sec down on Emilia Gorecka.

Running warm up/down 15:03 [2] 2.02 km (7:27 / km) +25m 7:01 / km

Friday Feb 26, 2010 #

Note
(rest day)

C • Hey 7

Thursday Feb 25, 2010 #

Running 30:58 [3] 5.7 km (5:26 / km) +95m 5:01 / km

With dad, out through the golf course and up past Drewton kennels into Little Wold :)

Wednesday Feb 24, 2010 #

Running (Track) 15:16 [4] 4.02 km (3:48 / km)

Early track because of parents evening :)
Me and dad did alternate fast and then jogging legs.. Whoever was jogging went quite slowly, and then on the fast bits, we did as fast as we wanted :) As soon as the fast person caught the one jogging, we swapped :) On my fast legs, i managed to catch dad after doing about 800m..
1st: 800m, 3m 4s
2nd: 811m, 3m 5s
3rd: 810m, 3m 5s
4th: 791m, 3m
5th: 807m, 3m 2s

Running (Track) 16:08 [1] 2.25 km (7:10 / km)

Slow jog sections :)

Running warm up/down 6:06 [2] 1.2 km (5:05 / km)

Round the track. WU

Running warm up/down 6:33 [2] 1.06 km (6:11 / km)

Round the track WD.

Tuesday Feb 23, 2010 #

Running 43:08 [3] 7.7 km (5:36 / km) +200m 4:57 / km

Diamond Cottage run with dad..
Didn't like any of the downhill bits at all, and dad pulled away on them.. Felt like i wokred hard uphill on the way back though :)

C • what's wrong with the downhill? 7

Monday Feb 22, 2010 #

Running 15:00 [4] 4.04 km (3:43 / km)

City of Hull - Speed..
We did 1minute, then 2minutes, five times round..
(one minute rest inbetween each)
1st 1min: 265m
1st 2min: 526m
2nd 1min: 274m
2nd 2min: 519m
3rd 1min: 273m
3rd 2min: 554m
4th 1min: 279m
4th 2min: 542m
5th 1min: 272m
5th 2min: 539m

Was good and felt strong :)

Running 48 [4] 0.28 km (2:51 / km)

Shuttle sprints at the end :)

Running warm up/down 12:55 [2] 2.08 km (6:13 / km)

Warm up loop with dad, and then once around the car park with everyone.

Running warm up/down 11:36 [2] 1.8 km (6:27 / km)

Warm down loop with dad :)

Sunday Feb 21, 2010 #

Orienteering 49:56 [4] 8.86 km (5:38 / km)

Beverley Urban - Straight Line 6km..
Was ok, but the snow and ice made everywhere really slippery and have no confidence because i think im going to fall over! Orienteering was ok, not brilliant though.

Saturday Feb 20, 2010 #

Running 18:00 [5] 4.0 km (4:30 / km) +90m 4:03 / km

Yorkshire and Humberside Cross Country...
Ran U17 women ancame 2nd in Humberside and 14th overall. Felt ok, but not brilliant, but felt like i worked really hard and am quite pleased :)

C • Good result! 3

Running 19:17 [2] 2.55 km (7:34 / km) +60m 6:46 / km

Warm up around the 'long' loop :)

Running 6:41 [2] 1.1 km (6:05 / km) +15m 5:41 / km

More warm up.

Running 11:43 [2] 1.5 km (7:49 / km) +40m 6:54 / km

Warm down :)

Friday Feb 19, 2010 #

Running 26:50 [3] 4.95 km (5:25 / km) +120m 4:50 / km

Run into Little Wold. Didn't want to work too hard, but felt quite tired half way round, so dad made me go home a bit early.

Running 17:56 [1] 2.3 km (7:48 / km) +10m 7:38 / km

Mums.

Thursday Feb 18, 2010 #

Running 46:04 [3] 8.65 km (5:20 / km) +125m 4:58 / km

Run with dad up into Little Wold, out the top, down Coomber Dale and out through Drewton to the main road and then back through the Golf Course. Was good :)

Running 12:35 [1] 1.6 km (7:52 / km) +10m 7:38 / km

Mums run.

Wednesday Feb 17, 2010 #

Running 30:23 [3] 6.8 km (4:28 / km)

Took my out map with me and went a different way to the day before.. Watch didnt start working until i had run about 1.7km, so have added that on and estimated the time.. Was an ok run, went to some places i havnt been to before :)

Tuesday Feb 16, 2010 #

Running 26:20 [3] 5.8 km (4:32 / km)

Went out for a run in Cambridge.. Out to Jesus Green, a few loops around there, then to another bit of green, and another bit of green near the Grafton and back the same way.. Was ok, but felt a bit tired.

Monday Feb 15, 2010 #

Note

Didn't do anything! Didn't have much time after having been out for most of the day :)

Sunday Feb 14, 2010 #

Orienteering 1:03:51 [4] 10.5 km (6:05 / km)

Short Brown at Lynford. Straight Line, 7.1km.
Was a nice area, lots of paths and quite runnable. Felt like i was running quite well, but then hit a brick wall at 7 as it had been hidden under leaves and stuff; was looking for it for agesss, and then decided to give up and carry on. Rest of the course was ok, but i was a bit annoyed after not finding 7.

Running 6:40 [2] 1.1 km (6:04 / km)

Jog to the start.

Saturday Feb 13, 2010 #

Note
(rest day)

Yeyy!

Friday Feb 12, 2010 #

Strength 1:05:00 [2]

Running 27:54 [1] 3.45 km (8:05 / km) +20m 7:52 / km

With mum and dad again.

Thursday Feb 11, 2010 #

Running 14:43 [1] 1.9 km (7:45 / km)

Jog with mum and dad at mums pace.

C • check this out 2

Running 11:00 [2] 1.64 km (6:42 / km)

Warm up and warm down jog.. Warm up faster than warm down.

Running 16:12 [3] 3.7 km (4:23 / km)

Four reps just around the village; estimated they would be about 1km, so wasn't far off.. Was going to do five, but decided not to push it as i'm still a little tired.
1st: 4m 15s
2nd: 4m 2s
3rd: 4m 2s
4th: 3m 51s

Wednesday Feb 10, 2010 #

Running 10:33 [5] 2.8 km (3:46 / km)

Track.. Was meant to be doing: 400, 600, 800, 1000, 800, 600, 400.. but cut it at the 1000 as i felt like absolute rubbish. Not happy.
400m: 1m 26s
600m: 2m 13s
800m: 3m
1000m: 3m 54s

Running 8:58 [3] 1.86 km (4:49 / km)

Warm down at a decent-ish pace; started fast and got gradually slower round each lap.

Running 10:26 [3] 1.98 km (5:16 / km)

Warm up.. 3laps decent pace to get wamr, and 2 a bit slower with Ellen and Kieran.

Warm Up/Down 15:00 [1]

Strides, stretches and drills.

Tuesday Feb 9, 2010 #

Strength 1:15:00 [2]

8 mins WU on Cross Trainer.
Then did lots of stretches, core and weights exercises.
10mins on the Bike.
Stretches.

Monday Feb 8, 2010 #

Running 17:00 [4] 4.4 km (3:52 / km)

City of Hull - "Speed Session".
Felt like i worked really hard and was soo tired at the end; good to be running with ease though :)
......
1min : 243m
2min: 492m
3min: 752m
2min: 515m
1min: 273m
2min: 532m
3min: 793m
2min: 502m
1min: 292m

Running 46 [4] 0.24 km (3:12 / km)

Shuttle Run at the end.. Was ok, but my hamstrings killed after it!

Warm Up/Down 23:49 [2] 3.8 km (6:16 / km)

1.95km warm up with dad around a loop and the same to warm down but 100m less, 1.85km :)

Note

Also done lots of stretches :D

Running 12:48 [1] 1.65 km (7:45 / km)

Went for a little jog with mum and dad after mum had got home; went at her pace :)

Sunday Feb 7, 2010 #

Orienteering 54:55 [4] 9.36 km (5:52 / km) +125m 5:30 / km

Blue/W18L - Robin Hood Trophy.
Straight line 7.1km, but because of the undergrowth and hige amount of paths ran over 2km more..
Had a good run overall, lost 3minutes on one control which was silly, and small bits in other places. Quite pleased, but annoyed to be 2nd as i was 3m 13sec down, but should have been about 5mins quicker.

Andd.. wore my new shoes, and got blisters :(

Warm Up/Down 7:00 [2] 1.2 km (5:50 / km)

WU and CD

Saturday Feb 6, 2010 #

Running 13:08 [4] 3.08 km (4:16 / km) +10m 4:12 / km

Humberside Schools Cross Country...
At Grimsby YMCA; never been before, so we walked the course before hand to find it was muddy everywhere! Wore my new spikes which were good and felt great throughout the race :D
Came 6th out of the year 10-13's and 1st year 12/13 :):)
English Schools on 20th March next :)

C • Nice one! 2

Warm Up/Down 10:00 [1]

Friday Feb 5, 2010 #

Strength 45:00 [1]

Thursday Feb 4, 2010 #

Strength 1:00:00 [1]

At Haltemprice; had an hours session with June who went through some new exercises and stretches for me to do.. then did half an hour of the exercise and strectches after we'd finished :)

Wednesday Feb 3, 2010 #

Warm Up/Down 8:11 [2] 1.65 km (4:58 / km)

Warm up and cool down :)
Both roughly equal distance.

Running (Track Night) 17:26 [4] 4.6 km (3:47 / km)

4 x 1000m and 1 x 600m at the end :)

1st 1km: 3m 50s
2nd 1km: 3m 48s
3rd 1km: 3m 48s
4th 1km: 3m 46s
600m: 2m 14s

Quite tough due to lack of training and the fact that the track was gradually getting thicker and thicker with snow :P

Tuesday Feb 2, 2010 #

Running 19:50 [4] 4.63 km (4:17 / km)

Winter League..
The paths were quite slippery/icey in places, and because im w uss i darent run fast whenever i felt my foot go :P Also definately feeling the lack of running in my legs.. Time today was 1minute and about 5seconds slower than best =/

Warm Up/Down 12:28 [2] 2.2 km (5:40 / km)

1.6km warm up and 0.6km cool down..
A lot more icey around the car park after the race than before.

Monday Feb 1, 2010 #

Strength 50:00 [3]

20minutes on the treadmill - felt like i was working quite hard.. wanted to run at a decent pace as i have a race tomorrow and am starting running again this week :)
Also did 30 minutes of the weights programme and 120 sit-ups.

C • but... 2

« Earlier | Later »