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Training Log Archive: CharlWard

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m
Orienteering	9	6:28:09	31.48		50.66		350
Warm Up/Down	10	4:09:09	14.53		23.38
Running	11	4:02:24	32.98	(7:21)	53.07	(4:34)	530
Netball	3	2:00:00
Football	1	1:40:00
Circuits	4	1:25:00
Core Strength	2	1:00:00
Squash	1	40:00
Strength	1	35:00	1.55	(22:32)	2.5	(14:00)
Total	25	21:59:42	80.54		129.61		880
[1-5]	25	21:44:42

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Monday Nov 30, 2009 #

Strength 35:00 [3] 2.5 km (14:00 / km)

Did 6mins on the treadmill to warm up, then some weights and core, then 6mins cool down on the treadmill :)

Sunday Nov 29, 2009 #

Orienteering 57:27 [4] 8.07 km (7:07 / km) +120m 6:38 / km

Blue at Harlow Hill.. 6.8km straight.
Was very wet and muddy, one control had to be missed out because otherwise it would have been under water :P
Couldn't get into it at first and completely messed up one and three, but after that (dad had caught me up) i managed to get everything pretty much right, and stayed infront of dad :D

Friday Nov 27, 2009 #

Note

Handing in Sport's Captain application todayyy; i really want it!!!
And it's PSE day so cba!! and i'm bored!!

Thursday Nov 26, 2009 #

Circuits 25:00 [3]

Wednesday Nov 25, 2009 #

Running 15:42 [4] 4.4 km (3:34 / km)

Pyramid: 1000m, 600m, 400m, 200m, 200m, 400m, 600m, 1000m.
1.30 to 2mins rest inbetween each.

1000m - 3:42
600m - 2:09
400m - 1:23
200m - 0:38
200m - 0:39
400m - 1:22
600m - 2:09
1000m - 3:40

Warm Up/Down 14:40 [2] 1.75 km (8:23 / km)

Jog.. 1.1km warm up, 1.65km warm down

Warm Up/Down 15:00 [1]

Strides and stretches.

Tuesday Nov 24, 2009 #

Squash 40:00 [2]

Went okay for my first time :) enjoyed it!

Monday Nov 23, 2009 #

Netball 50:00 [3]

School

Running 14:10 [3] 2.55 km (5:33 / km)

Jog to the westwood and back from the exercise :)

Orienteering 13:27 [3] 2.8 km (4:48 / km) +25m 4:36 / km

Course on the Westwood.. me and dad did alternate legs :)

Orienteering 8:00 [3] 1.3 km (6:09 / km)

Compass exercise in the school grounds.

Running 10:30 [2] 1.75 km (6:00 / km)

Collecting controls :)

Running 1:25 [2] 0.2 km (7:05 / km)

Two 'fast punching' exercsies..

Warm Up/Down 10:00 [1]

Two warm-up exercsies in the gym.

Sunday Nov 22, 2009 #

Orienteering 23:09 [5] 3.5 km (6:37 / km) +60m 6:06 / km

British Schools - G12
Did a total of 4.5km (5m 10s/km).. Managed to slow through the sand dunes, and then run fast in the rest as it was easy :) Thought the dunes were perhaps a little hard for light green?
Had a great run though, and won by just over 2minutes, so i am well happy :D

Running 5:15 [2] 0.92 km (5:42 / km)

Jog around bits of the car park and stuff :)

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: British Schools Champs 09

Orienteering 22:09 [4] 4.21 km (5:16 / km)

ShuOC Prologue..
Went okish, made a few large mistakes though.. Was relatively happy :)

Orienteering 24:31 [4] 4.7 km (5:13 / km) +20m 5:06 / km

ShuOC Chase..
Thought this went a bit better than the prologue, although had to wait about 30seconds at one contorl because people were fighting over it!!
I think i was 6th woman overall, so thats was pleasing :)

Orienteering 10:00 [2] 1.2 km (8:20 / km)

Jog and stretches,

Friday Nov 20, 2009 #

Netball 20:00 [2]

Staff vs Students charity match for Children in Need.
Some of the teachers are beasts so it was tricky :P Lost 10-9.

Was dressed as Hermione from Harry Potter.. and i thought i looked pretty good ;)

Thursday Nov 19, 2009 #

Circuits 20:00 [3]

School PE

Core Strength 30:00 [3]

In the living room after school :)

Wednesday Nov 18, 2009 #

Running race 5:49 [5] 1.62 km (3:35 / km)

Mile Time-trial at track night :)
Really pleased with my time as it is a 20second improvment on my first mile.. Was helped by dad pacing me around aswell.. soo thanks dad!

Running 3:02 [3] 0.8 km (3:47 / km)

Warm up reps before the mile: 4 x 200m at a 3/4ish pace :)
100m jogging rest between each.
1st: 45s
2nd: 46s
3rd: 45s
4th: 46s

Running 2:38 [4] 0.8 km (3:17 / km)

Warm down reps after the mile: 4 x 200m again :)
100m jogging rest between each.
1st: 40s
2nd: 42s
3rd: 40s
4th: 36s

Warm Up/Down 10:45 [2] 2.0 km (5:23 / km)

0.8km warm up before the initial 200's.
1.2km warm down after everything.

Warm Up/Down 10:00 [3] 0.5 km (20:00 / km)

Strides and stretches at warm up.

Running 2:10 [2] 0.4 km (5:25 / km)

Straight after the mile to keep legs moving :)

Tuesday Nov 17, 2009 #

Note

Helped at the Year6 Festival of Sport thing at school from 3.30 till 5.30 and then went to help elley with her Head Girl Speech.

Monday Nov 16, 2009 #

Netball 50:00 [3]

School..

Orienteering 11:08 [3] 1.8 km (6:11 / km)

Brown Two Course.

Orienteering 10:05 [3] 1.72 km (5:52 / km)

15 Minute Score.
Zack won

Orienteering 11:00 [3] 1.7 km (6:28 / km)

Brown One, pairs with Zac.

Warm Up/Down 10:00 [2] 1.71 km (5:51 / km)

Jog with dad.

Sunday Nov 15, 2009 #

Orienteering 1:00:34 [3] 6.93 km (8:44 / km) +125m 8:01 / km

Short Blue at Eyam - Straight 5.7km..
Some parts were good, others not so much.. Should have adone better, but i always say that! Was 4th, so quite pleased with that i suppose :)

Warm Up/Down 25:00 [1] 2.0 km (12:30 / km)

Jogging and stretches.

Saturday Nov 14, 2009 #

Running 27:20 [3] 5.08 km (5:23 / km) +125m 4:47 / km

Into Little Wold with Dad.. tired!

Friday Nov 13, 2009 #

Note
(rest day)

Partaayyy!

Thursday Nov 12, 2009 #

Circuits 20:00 [3]

School.

Wednesday Nov 11, 2009 #

Running intervals 18:50 [5] 5.2 km (3:37 / km)

Track Night...

400m - 1:23
2mins rest
800m - 2:55
2mins rest
400m - 1:24
90sec rest
800m - 2:55
90sec rest
400m - 1:24
1min rest
800m - 2:56
1min rest
400m - 1:24
30sec rest
800m - 2:59 !!! :(
30sec rest
400m - 1:21

Was so so tired!! Disappointed with that last 800m, but happy with the rest of them :)

Warm Up/Down 15:15 [2] 3.2 km (4:46 / km)

Jog around the track.

WU 2.02km - 9:18

WD 1.18km - 5:57

Warm Up/Down 20:00 [1]

Stretches including warm up strides.

Tuesday Nov 10, 2009 #

Core Strength 30:00 [2]

Feels like ages since i've done this!!
Was going to write down everything i did, but cba now :)

Monday Nov 9, 2009 #

Football 1:40:00 [4]

3rd Round National Cup vs South Holderness.
Lost 4-3.

I played crap, not happy at all.. Others in the team were really good though and was impressed that we came from 4-0 down to 4-3.. unfortunate not to have a little more time to score.

Warm Up/Down 12:04 [1] 2.22 km (5:26 / km)

Jog with dad.

Orienteering 8:05 [3] 1.4 km (5:46 / km)

Green One - Compass and Pacing exercise... the second one i did, was quite happy with it.

Orienteering 12:30 [3] 1.7 km (7:21 / km)

Green Two.. First exercise i did, practised measuring and pacing.. felt it went quite well :)

Orienteering 10:30 [3] 2.23 km (4:43 / km)

Partners exercise.. One went out to a control, then i went there and then to the next one and came back, etc etc.
Took 23minutes overall, but that included waiting for my partner :)

Sunday Nov 8, 2009 #

Running race 48:30 [5] 9.88 km (4:55 / km) +260m 4:20 / km

East Yorkshire Cross-Country - Drewton.

Soooo tiring! Didn't feel too great when running round, not impressed with where i came either! Was the 6th/7th woman i think, 3rd from City of Hull. But, the woman who came first beat dad, so thats some kind of consolation!

Warm Up/Down 22:57 [2] 3.52 km (6:31 / km)

Jog there and back from home.
1.52km there. 9:37
2km back. 13:20

Warm Up/Down 20:00 [1]

Stretching.

Saturday Nov 7, 2009 #

Running 28:03 [2] 5.2 km (5:24 / km) +120m 4:50 / km

Easy run with dad into little wold. Enjoyed the relaxed pace :)

Friday Nov 6, 2009 #

Note
(rest day)

i'm lazy!

Thursday Nov 5, 2009 #

Circuits 20:00 [1]

School.

Wednesday Nov 4, 2009 #

Running intervals 19:02 [5] 5.2 km (3:40 / km)

City of Hull Track..
6 x 1000m, although on two of them, we only did a smaller amount of our choice. I did 2 x 1km, 1 x 600m, 2 x 1km and 600m to finish.

Times:
1st 1000m 3:39
2nd 1000m 3:39
1st 600m 2:12
3rd 1000m 3:38
4th 1000m 3:41
2nd 600m 2:13

Really pleased with my consistency :):)

Warm Up/Down 7:30 [2] 1.7 km (4:25 / km)

2 x 850m, one to warm up, one to warm down.

Warm Up/Down 3:30 [1] 0.48 km (7:18 / km)

Strides.

Warm Up/Down 15:00 [0]

Stretching

Tuesday Nov 3, 2009 #

Running race 18:51 [5] 4.64 km (4:04 / km) +25m 3:57 / km

Winter League Race Two..
It was handicaped, so slowest off first.. Started nine minutes after the first starter, dad at 10m45s.. Managed to stay infront of dad :D and beat my time by 15sec. Felt good on the way round, started to tire at the end but the boy from my school couldn't beat the might sprint finish from my legs :P

Warm Up/Down 22:28 [3] 4.3 km (5:13 / km)

2.05km warm up.. 10m07s
2.25km warm down.. 12m21s

Warm Up/Down 15:00 [1]

Stretching.

Monday Nov 2, 2009 #

Running 21:07 [3] 4.43 km (4:46 / km)

Warm up with dad..
First lap was 2.23km on the watch, 10m19sec
Second was 2.2km in 10m48sec

Orienteering 50:00 [1]

Club night exercises :)

Sunday Nov 1, 2009 #

Orienteering 55:34 [3] 7.4 km (7:31 / km)

Sandall Beat - Blue.
Didn't take my garmin so don't know exactly how far I ran.. Messed up a few controls, bit annoying as otherwise i was ahead and pretty even with dad. Consistancy needs to improve!

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