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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running22 10:50:58 80.52(8:05) 129.58(5:01) 2176
  Orienteering10 6:07:55 46.32(7:57) 74.55(4:56) 804
  Football2 1:15:00
  Strength1 30:00
  Cycling1 25:00 7.51(3:20) 12.08(2:04) 856
  Total29 19:08:53 134.35 216.21 3836

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Tuesday Apr 30, 2013 #

Running 36:12 [3] 7.17 km (5:03 / km) +154m 4:34 / km

Den Bank Two Loops.

Monday Apr 29, 2013 #

Cycling 14:54 [4] 8.05 km (1:51 / km) +595m 1:21 / km

On the bike at the gym. Pre core and weights.
Keeping weight off my ankle as went over on it yesterday.

Cycling warm up/down 10:06 [3] 4.03 km (2:30 / km) +261m 1:54 / km

After core and weights.

Strength 30:00 [3]

2 x 1min plank.
3 x 20 sit-ups.
3 x 10 press-ups.
2 x 12 chest press.
2 x 12 tricep push.
2 x 12 pull down.
3 x 12 assisted pull up (10kg, 15kg, 25kg)

Sunday Apr 28, 2013 #

Orienteering 41:22 [4] 9.01 km (4:35 / km) +82m 4:23 / km

St. Albans Urban, 2nd.
One day I'll actually manage to do a course without loosing any time. 2m 30s on one control today.
Positives: running very well, planning ahead and execution.

Saturday Apr 27, 2013 #

Orienteering 28:00 [4] 5.83 km (4:48 / km) +16m 4:44 / km

York University.
Good course, chose a bad route over the road and lost around 1minute, if not a little more. Another bad route choice back over the road again, and got confused with the lines on the map to the last control. So overall loss of about 2minutes maybe.
Splits say I did 28:02, but my watch was started before I went, and after I finished, and my watch says 28, so something is wrong with the splits somewhere.

Orienteering warm up/down 14:27 [2] 2.45 km (5:54 / km)

Warm Down going backwards round some of the controls.

Friday Apr 26, 2013 #

Running 27:39 [2] 5.38 km (5:08 / km) +95m 4:43 / km

Little Wold, one loop.

Thursday Apr 25, 2013 #

Orienteering 26:27 [3] 5.08 km (5:12 / km) +112m 4:41 / km

Three separate courses:
Ponderosa Prologue from 2010(?): 5:17, 0.99k, 13m
Ponderosa Chase from the same year: 15:13, 2.92k, 64m
Small Sprinterval Loop: 5:57, 1.17k, 35m

Times for the Ponderosa courses were about 1 minute quicker than I did on the day a few years ago.

Running 14:16 [2] 2.63 km (5:25 / km) +61m 4:52 / km

Warm up to the park, jog between the two courses, and warm down.

Wednesday Apr 24, 2013 #

Running 34:03 [3] 7.2 km (4:44 / km) +87m 4:28 / km

Bingham/Endcliffe Park.
Feeling much better today thankfully.

Tuesday Apr 23, 2013 #

Running 29:33 [2] 5.89 km (5:01 / km) +90m 4:40 / km

Den Bank, One loop.
Felt a little better today, so went for a short run. Legs felt like they had bricks hanging from them however :(

Monday Apr 22, 2013 #

Note

Feeling unwell today.

Sunday Apr 21, 2013 #

Running 45:58 [4] 9.46 km (4:52 / km) +213m 4:22 / km

Rivelin Loop.
Inspired by the London Marathon/annoyed about yesterday?
Felt good, worked hard.

Saturday Apr 20, 2013 #

Orienteering 14:19 [4] 3.07 km (4:40 / km) +24m 4:29 / km

Loughborough Uni - Heat.
Average run, should have done much better.

Orienteering 16:54 [3] 3.31 km (5:06 / km) +23m 4:56 / km

Loughborough Uni - Final.
A few terrible legs, lost it completely.

C • Read this! 1

Running warm up/down 19:01 [2] 3.2 km (5:57 / km)

WU/D from the day.

Friday Apr 19, 2013 #

Running 24:49 [3] 4.53 km (5:29 / km) +14m 5:24 / km

South Cave, couple of school courses and run from home and back.

Thursday Apr 18, 2013 #

Running warm up/down 5:05 [3] 1.06 km (4:48 / km)

WU to Endcliffe.

Orienteering 23:26 [3] 4.52 km (5:11 / km) +38m 4:59 / km

Endcliffe Village. Long course.

Orienteering 16:58 [3] 3.22 km (5:16 / km) +33m 5:01 / km

Endcliffe Village, Medium.

Wednesday Apr 17, 2013 #

Running 33:12 [3] 6.89 km (4:49 / km) +86m 4:32 / km

Bingham/Endcliffe Park, steady pace.
Wish the wind would just go away now.

Tuesday Apr 16, 2013 #

Running 21:13 [4] 5.01 km (4:14 / km) +43m 4:04 / km

Endcliffe Park 5k.
Not at flat out but working hard. Strong wind in places making it more difficult. Felt tired but still worked well i think.

Running warm up/down 23:35 [2] 4.39 km (5:22 / km) +60m 5:02 / km

WU: 2.18k, 10:55

WD: 2.21k, 12:40, 60m climb

Monday Apr 15, 2013 #

Running 35:39 [3] 7.12 km (5:00 / km) +155m 4:31 / km

Den Bank, 2 loops.
Pretty windy again, felt relaxed.

Sunday Apr 14, 2013 #

Running 47:43 [3] 9.4 km (5:05 / km) +209m 4:34 / km

Rivelin Loop.
All kinds of weather - boiling sun, strong wind and rain.

Saturday Apr 13, 2013 #

Orienteering 13:12 [4] 2.9 km (4:33 / km) +34m 4:18 / km

Holt Park, Course B.

Orienteering 13:33 [4] 2.96 km (4:35 / km) +19m 4:26 / km

Holt Park, Course A.

Orienteering 17:41 [3] 3.48 km (5:05 / km) +22m 4:56 / km

Holt Park, Dads course from last year.

Running warm up/down 6:41 [2] 1.13 km (5:55 / km) +18m 5:29 / km

WU/D to last years courses and back.

Note

Great day training. Pushed on the first two courses, hesitating only a few times, only a little bit of time lost. Went slower, due to tiredness, on the third course (dads course from last year), and worked on planning ahead. Really good.

Friday Apr 12, 2013 #

Running 34:25 [3] 7.16 km (4:48 / km) +83m 4:33 / km

Bingham/Endcliffe Park.
Started off a bit fast, tired to steady the pace through the parks and just relax going uphill.

Thursday Apr 11, 2013 #

Orienteering 36:10 [4] 7.11 km (5:05 / km) +108m 4:44 / km

Went out and did some old sprintervals by myself.
Did 2.5 loops, then a 2k course, then 2.5 more sprinterval loops. Could remember some of it, but not a lot, so it worked well. Not too keen on doing this by myself, didn't have as much rest as usual, but it was good training.

1st Sprintervals: 2.3km, 11:34
Course: 2.35km, 12:07
2ns Sprintervals: 2.47km, 12:29

Running warm up/down 6:29 [3] 1.08 km (6:00 / km) +71m 4:31 / km

Warm Down.

Wednesday Apr 10, 2013 #

Football 45:00 [3]

Varsity.
Played awful, but was a fun match and nice weather.

Tuesday Apr 9, 2013 #

Running 35:35 [3] 7.11 km (5:00 / km) +157m 4:30 / km

Den Bank, two loops.

Monday Apr 8, 2013 #

Football 30:00 [3]

Terrible session.

Sunday Apr 7, 2013 #

Running 49:02 [3] 9.47 km (5:11 / km) +217m 4:39 / km

Rivelin Loop.
Beaut weather, not sure how Im going to cope when it actually gets hot!

Saturday Apr 6, 2013 #

Running warm up/down 11:52 [2] 2.02 km (5:52 / km) +41m 5:20 / km

To the start and back from the finish.

Orienteering 37:41 [4] 8.0 km (4:43 / km) +132m 4:21 / km

Bolehill Sprintervals.
Found these tough, legs wern't enjoying the uphill towards the end!

Friday Apr 5, 2013 #

Running 27:58 [2] 5.48 km (5:06 / km) +97m 4:41 / km

Little Wold

Thursday Apr 4, 2013 #

Orienteering 36:55 [4] 8.25 km (4:28 / km) +17m 4:26 / km

Beverley Score.
Only included the time/distance up to where I gave up. Rest of the time isnt worth including.

Wednesday Apr 3, 2013 #

Running 36:17 [2] 7.17 km (5:04 / km) +143m 4:36 / km

Railway End.
Back to the normal route now, yay! Felt more like a 2, despite legs being painful today, though the time is more of a 3 level.

Tuesday Apr 2, 2013 #

Running warm up/down 19:19 [2] 3.52 km (5:29 / km)

WU and WD.

Running race 25:22 [5] 6.11 km (4:09 / km) +82m 3:53 / km

Champagne League - Race 1.
Felt absolutely amazing! Must thrive off the back of four days orienteering.. Started quite fast, by mistake, made sure I pushed hard on all the uphills, and just kept the tempo going all the way through. Didn't want to disappoint myself by burning out, so just had to keep digging in. Fastest I've ever run that course, and this was the 4th time, so very very happy.

Monday Apr 1, 2013 #

Orienteering 30:50 [4] 5.36 km (5:45 / km) +144m 5:04 / km

JK Relay - Mixed Adhoc, Leg 3, Long.
Pretty simple course, but still managed to make a stupid mistake. Very fast and really enjoyed it.



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