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Training Log Archive: CharlWard

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Orienteering	13	10:11:27	46.27	(13:13)	74.47	(8:13)	1360
Running	13	6:08:56	44.66	(8:16)	71.87	(5:08)	520
Cycling	2	1:32:37	14.91	(6:13)	24.0	(3:52)	260
Drills	2	1:15:00
Strength	1	40:00
Warm Up/Down	4	40:00
Total	26	20:28:00	105.84		170.34		2140
[1-5]	26	20:18:00

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Thursday Apr 29, 2010 #

Drills 40:00 [1]

Cricket and Rounders

Note

Car parking from 4.30 till 7.30, then homework and watching liverpool ;)

Wednesday Apr 28, 2010 #

Note

Went to watch Elley and Mel play football.

Tuesday Apr 27, 2010 #

Running race 27:26 [5] 6.46 km (4:15 / km)

Champagne League - Lockington..
Mananged to stay with Laura, who is rapidly coming back to full fittness, until half way, but completely died :(
Was 2nd woman, but still in the lead for the yellow jersey.

Running warm up/down 10:19 [2] 1.9 km (5:26 / km)

Running warm up/down 6:30 [2] 1.1 km (5:55 / km)

Monday Apr 26, 2010 #

Running 28:28 [3] 6.0 km (4:45 / km) +30m 4:38 / km

Flat run through the village, down the footpath next to the methodist church, through the fields with a strong headwind to Everthorpe following the small road back to the main road and through the golf course and home to finish. Felt a little tired, and leg bruises (from horrible branches) hurt.

Sunday Apr 25, 2010 #

Orienteering 1:30:00 [3] 9.0 km (10:00 / km) +220m 8:55 / km

Scardale and Knapton..
Supposed to be a 4.8km course, and didnt even know until the end that it was actually a 7km course :P
Practised techniques for next weekend well in the first bit (knapton), went slowly, but knew where i was all the time.. Scardale was not so good, and got a little fed up of falling over and walking.
Feeling tired.

Saturday Apr 24, 2010 #

Orienteering 28:30 [3] 2.8 km (10:11 / km)

Pairs one with Emily. Did different route choices to each control, was ok.

Orienteering 37:30 [3] 2.7 km (13:53 / km)

Pairs Two with Adam.. Absolutely horrible areas we were put in, and completely impaled my knee and it still wrecks now. Navigation was ok, just slow through the crap.

Orienteering 19:56 [3] 1.9 km (10:29 / km)

Individual.. similar to pairs two.. Did a little rubbish in the first part as all the fast people were passing me and i got distracted. but after they had got away managed to focus well.

Friday Apr 23, 2010 #

Running 29:34 [2] 5.48 km (5:24 / km) +140m 4:47 / km

Easy run up into Little Wold, round once plus a bit extra :)

Thursday Apr 22, 2010 #

Note

Full day at school, then car-parking job and back home for tea and homework.

Wednesday Apr 21, 2010 #

Running 17:52 [4] 4.6 km (3:53 / km) +50m 3:41 / km

5 x 0.92km reps around the village.. Had about 90secs rest between each, legs felt so heavy and tired!
1st. 3m 32s
2nd. 3m 30s
3rd. 3m 36s
4th. 3m 38s
5th. 3m 36s

Running warm up/down 5:55 [2] 1.15 km (5:09 / km)

Short warm up jog.. definately should have done more.

Running warm up/down 6:38 [2] 1.2 km (5:32 / km)

WD.

Tuesday Apr 20, 2010 #

Orienteering 9:46 [5] 2.2 km (4:26 / km) +10m 4:20 / km

Year 6 course at the East Riding schools finals..
Got all of the controls easily, which was pleasing considering it was about yellow-orange standard ;)

Note

Helping at the schools orienteering straight after school and then home for tea and the tonne of revision and homework i have :(
training is taking a large step backwards for the next couple of months until exams are out the way!

Monday Apr 19, 2010 #

Running 35:48 [3] 6.8 km (5:16 / km) +160m 4:43 / km

Up into little wold, one loop round plus a few extras bits including 4 uphill sprints :) Felt ok, nice to get out.

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

Orienteering 13:06 [5] 2.1 km (6:14 / km) +30m 5:49 / km

Womens Heat 3..
Really good run, couldn't have been much better.. A bit hesitant in a few places, and went a lot slower through the wooded parts.
Came 3rd, and was amazed!

C • Nice one Charlotte 4

Running 8:32 [3] 1.4 km (6:06 / km) +15m 5:47 / km

Warm up jog before heat

Running 7:00 [2] 1.0 km (7:00 / km)

Jogging and drills.

Orienteering 15:50 [5] 2.5 km (6:20 / km) +50m 5:45 / km

Womens A Final..
Started one minute before Rachel Elder and was so scared! Made a couple of small mistakes, and she caught me by number 10, and passed me on the way to 11 as i went round on the path, and she went straight down the slope.. Managed to stay just behind. Didn't enjoy this as muchs due to it being through the woods a lot, and i much prefer the urban/park :)

Running 7:03 [2] 1.2 km (5:52 / km) +10m 5:38 / km

First warm up jog for the finals

Running 7:24 [2] 1.22 km (6:04 / km)

Jog to the finals start.

Warm Up/Down 5:00 [1]

Drills, jogging and stretches.

Running 4:30 [2] 0.75 km (6:00 / km)

Small warm down.. probably should have done more :P

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

Orienteering 1:02:29 [3] 5.5 km (11:22 / km) +220m 9:28 / km

Epic Fail. Oh dear.
The list of my bad runs in middle races gets ever longer.

Friday Apr 16, 2010 #

Note
(rest day)

Primary School Oirenteering event at Pollington.

Thursday Apr 15, 2010 #

Strength 40:00 [1]

Wobble board, sit-ups, plank.

Drills 35:00 [1]

Cricket.

Wednesday Apr 14, 2010 #

Orienteering 38:10 [2] 6.45 km (5:55 / km)

HALO Poacher.
Rubbish

Tuesday Apr 13, 2010 #

Running race 22:32 [5] 5.35 km (4:13 / km) +40m 4:04 / km

Champagne Race 3 - Beverley Westwood
Really really hard, was pushed all the way by Dad; did not want to let him go, although he did drop back slightly for me a few times :P
Was first woman, and almost 1minute quicker than last year :)

C • Yaya 2

Running warm up/down 20:36 [2] 3.6 km (5:43 / km) +20m 5:34 / km

Warm up jog.

Running warm up/down 13:44 [2] 2.0 km (6:52 / km) +25m 6:28 / km

Warm down jog with dad.

A longer warm up definately seems to benefit my fittness during a race, so must make sure to do this most, if not all the time.

Monday Apr 12, 2010 #

Cycling 45:02 [3] 10.1 km (4:28 / km) +150m 4:09 / km

Lots of stops and starts again, and lots of me going incredibly slowly both up and downhill :P
Went with dad; around the field next to home, up into little wold with two loops round, down the road and up again into Everthorpe and along the footpath back into Cave and home :)

Sunday Apr 11, 2010 #

Event: Nottingham City Race

Orienteering 36:56 [4] 7.63 km (4:50 / km) +140m 4:26 / km

Nottingham City Race..
Ran womens open, 5.3km. Felt really good and was going through the controls reasonably well, until number 11, which really confussed me; wasn't confident that the dotted lines meant underpass, so flapped around for a bit, before deciding to try it out.. Lost about 40seconds to 1min, and little bits in other places, but nothing too significant. Was good :)

C • pretty close! 2

Saturday Apr 10, 2010 #

Orienteering 21:00 [4] 3.13 km (6:43 / km) +60m 6:07 / km

Londesborough Chase..
Went better than the prologue, and felt more energetic when running :)

Orienteering 27:07 [4] 3.55 km (7:38 / km) +125m 6:30 / km

Londesborough Prologue..
Was going well, but completely messed up number 9! Felt really tired going uphill though.

Running 4:29 [2] 0.7 km (6:24 / km)

WU jog with Alex :)

Friday Apr 9, 2010 #

Orienteering 22:09 [2] 2.5 km (8:52 / km)

Filming for my pe assessment.. Lots of stops and starts, just put my watch on when i was doing the running and waiting to run etc.
The bits of Houghton we were in very really runnable, bt everywhere else was something to be desired.. Good fun :)

Note

Feeling pretty tired.

Thursday Apr 8, 2010 #

10 AM

Running 30:48 [3] 6.7 km (4:36 / km) +30m 4:30 / km

With David down to costcutter, over the flyover, into Elleker and through to the main road, back throgh the village round past the btchers and home.. Felt ok, although a little tired towards the end.

11 AM

Running warm up/down 3:03 [2] 0.5 km (6:06 / km)

Warm Up/Down 10:00 [0]

Sretching

3 PM

Cycling 47:35 [2] 13.9 km (3:25 / km) +110m 3:18 / km

Bike ride with dad.. Stopped and started in a few places to get over styles, and trn around at the end of paths etc, but when we were going i felt like i was working hard in places.. Found a nice little off-road path to vary flat runs. :)

Wednesday Apr 7, 2010 #

Note
(rest day)

Yey!
Went to walk dogs in the rain though :)

Tuesday Apr 6, 2010 #

Running race 26:45 [5] 6.34 km (4:13 / km)

Champagne League, Race 2.. North Cave.
Set off and straight away my legs felt heavy and really tired.. Was overtaken by Nikki near the start, and she got quite a bit infront. Managed to stay in 2nd, and perhaps shortened the distance between me and Nikki near the end. So tired!!!

Running warm up/down 13:55 [2] 1.98 km (7:02 / km)

Jogging and drills.

Running warm up/down 16:48 [2] 2.3 km (7:18 / km)

WD jog with dad.

Monday Apr 5, 2010 #

Orienteering 54:06 [4] 6.1 km (8:52 / km) +160m 7:50 / km

JK Trophy Relay..
Was with dad and Neil, and did the 3rd long leg :)
Went out after the winners had come in :P, and got a little confussed as to where the start kite was.. Should have focussed a little more on my technique and accuracy, but i wasnt concentrating very much at all, and didnt really get into the course.. Enjoyed it though as i liked the area, and went in a few different places to the previous day :)

Sunday Apr 4, 2010 #

Orienteering 1:11:14 [5] 7.7 km (9:15 / km) +215m 8:07 / km

W18E, JK Long...
Didn't have gamrin, so not sure about actualy distance, but im guessing somewhere about 9km.. Picked up the map and was horrified at the sight of the 1st leg, but managed to get there well, and was quite confident. 2 and 3 were ok, just hesitiant, but 4 didnt go well, lost 2m 30s.. 5 and 6 were ok too, bt lost 30 seconds on 7 as i didnt go far enough. 8 and 9 were ok, was a little hesitiant on 10 and 11, and messed up 12; didnt check compass enough and wasnt concentrating so lost about 1m 30s.
13 and 14 were fine, but was in the wrong re-enterrant at 15 and got a little confused, lost 1m 30s.. and then to 16 i got a bit too excited having lost a few people i was with and missed the control, didnt check compass and didnt have a good route, lost 2mins 30. 17 was ok, but lost 1min on 18.. then 19, 20 and 21 were fine..
Was quite happy with my run after finishing, but after looking at the splits now, could have saved over 11minutes. Was beating a few more people up to control 14 aswell, but my mistakes on 15, 16 and 18 brought me wayy down to finish like 5mins behind :(
Not too disappointed, but would have been nice to do a little better.

Warm Up/Down 15:00 [2]

Didnt have my watch so no idea what time or distacne, but did some jogging, drills and stretches as usual.

Saturday Apr 3, 2010 #

Orienteering race 44:01 [4] 5.21 km (8:27 / km) +90m 7:47 / km

W18E JK Middle..
4.4km straight line, had garmin..
Thoght i was doing ok; knew that i was a bit slow to number 1 and 2, probably loosing 1m 30, but didnt realise i had lost much time on any others, apart from 9 when i lost around 1minute 30 again.. On the way to 10 was caught 4 and 6mins, so was a little annoyed and a bit surprised :S
Rest of the race went well and managed to stay focused enough.
8th British, could have been better, but im just not fast enough at making decisions and then also not confident enough in my routes.

Running warm up/down 6:54 [2] 1.0 km (6:54 / km)

Jog to the start.

Friday Apr 2, 2010 #

Event: JK 2010

Orienteering race 19:37 [5] 3.5 km (5:36 / km) +40m 5:18 / km

JK Sprint, 2.8km straight..
Didn't take my garmin, but got the distance from Jenny. Extremely disappointing run; a few fastest splits, but then also had three awful legs and one pretty bad leg. Not the result i was hoping for, but never mind.
Lost around 2mins 30.

Running warm up/down 6:23 [2] 1.14 km (5:36 / km)

WU around the car park.

Warm Up/Down 10:00 [1]

Drills and stretches.

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