Training Log Archive: CharlWardIn the 30 days ending Jun 30, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||
Tuesday Jun 30, 2015 #
Note
Running 50:43 [3] 9.52 km (5:20 / km) +255m 4:42 / km
HOT
Monday Jun 29, 2015 #
Running 32:44 [2] 6.14 km (5:20 / km) +94m 4:57 / km
Sunday Jun 28, 2015 #
Orienteering 34:07 [3] 7.11 km (4:48 / km) +52m 4:38 / km
Did a few different things. Legs feeling it, so very little fast intervals done.
Orienteering 34:56 [3] 6.65 km (5:15 / km) +87m 4:56 / km
Saturday Jun 27, 2015 #
Orienteering 26:12 [3] 5.18 km (5:04 / km) +16m 4:59 / km
Much better on my side compared with previous attempts.
Running warm up/down 11:44 [2] 2.18 km (5:23 / km)
Orienteering 15:02 [5] 3.6 km (4:11 / km) +40m 3:57 / km
Pretty good run, enjoyed going out last and chasing. A couple of route choice errors perhaps but solid enough to come back 2nd.
Tired legs.
Running warm up/down 11:16 [2] 2.03 km (5:33 / km)
Friday Jun 26, 2015 #
Running warm up/down 10:51 [2] 2.08 km (5:13 / km) +3m 5:11 / km
Orienteering 4:45 [5] 1.17 km (4:03 / km) +3m 3:59 / km
Pretty solid effort, no route choice mistakes, flowing well and planning ahead.
Second attempt was aimed at cutting out the slight hesitations; taking straighter lines.
Orienteering 4:32 [5] 1.14 km (3:58 / km) +4m 3:54 / km
Not much difference in route choice, 13seconds faster than the first time. Cut off a couple more corners, remembered most of the course well.
Orienteering 10:55 [3] 2.25 km (4:51 / km) +18m 4:40 / km
Running warm up/down 11:26 [3] 2.25 km (5:05 / km) +6m 5:01 / km
Orienteering 15:00 [5] 4.01 km (3:44 / km) +5m 3:43 / km
Fanni in front, chasing hard. Took a couple of bad routes meaning Hollie and Jess overtook. Managed to get past Jess again but the other two were too far ahead.
Annoyed at not making my own decisions enough and just following. The running was very hard though.
Orienteering 29:09 [3] 3.38 km (8:38 / km) +35m 8:13 / km
More like fallout; not happy, didn't complete the course.
Thursday Jun 25, 2015 #
Note
(rest day)
Wednesday Jun 24, 2015 #
Note
Either very easy 20mins or rest day tomorrow. Glad to have got a good sprint training block in.
Running warm up/down 16:32 [2] 3.25 km (5:05 / km) +30m 4:52 / km
Orienteering 17:05 [4] 3.89 km (4:23 / km) +16m 4:18 / km
Great beginning of the race, hit the woods and lost it. Pretty scrappy from then on.
Running warm up/down 12:34 [2] 2.43 km (5:10 / km) +15m 5:01 / km
Running warm up/down 7:54 [2] 1.44 km (5:29 / km) +44m 4:46 / km
Orienteering 13:57 [5] 3.47 km (4:01 / km) +39m 3:48 / km
Absolutely cracking run. Planning ahead well, running strong and completely in control. Found the long leg back uphill 9-10 hard, but expected.
Running warm up/down 15:36 [2] 3.01 km (5:11 / km) +31m 4:55 / km
Tuesday Jun 23, 2015 #
Running 42:11 [3] 8.8 km (4:48 / km) +65m 4:37 / km
Out along a track, around the Town Loch, into a bit of woodland and back.
Monday Jun 22, 2015 #
Running 40:37 [2] 8.14 km (4:59 / km) +90m 4:44 / km
From a car park near Aviemore to a Loch and back. Nice little route, a good change from orienteering.
Sunday Jun 21, 2015 #
Running warm up/down 15:14 [2] 2.91 km (5:15 / km) +3m 5:13 / km
Orienteering 20:26 [4] 5.07 km (4:02 / km) +2m 4:01 / km
Not bad going, but got chased by a dog. Didn't enjoy the ending through some nettley woods and long grass.
Feeling so much better than Friday.
Running warm up/down 8:35 [2] 1.67 km (5:08 / km) +1m 5:07 / km
Running warm up/down 10:15 [2] 1.99 km (5:09 / km) +6m 5:05 / km
Orienteering 17:59 [4] 4.34 km (4:08 / km) +6m 4:07 / km
Pretty good at the beginning but got tired towards the end and missed a few routes.
Big day of training, two easy days to follow.
Running warm up/down 9:23 [2] 1.73 km (5:26 / km) +7m 5:20 / km
Saturday Jun 20, 2015 #
Orienteering 49:00 [3] 9.32 km (5:15 / km) +63m 5:05 / km
Terrible from me for the first half (sorry Chris), then much better in the second half.
Friday Jun 19, 2015 #
Running 17:53 [2] 3.38 km (5:17 / km) +23m 5:07 / km
Running warm up/down 14:58 [3] 3.09 km (4:50 / km)
Orienteering 15:42 [5] 3.6 km (4:22 / km) +60m 4:02 / km
A relatively clean run, for me. Lost my head a little to number 10 and misread the map. Found it difficult to push on, not feeling very fast today.
Running 13:17 [1] 2.43 km (5:28 / km) +24m 5:13 / km
Thursday Jun 18, 2015 #
Orienteering 7:07 [3] 1.52 km (4:41 / km)
Fun little sprint. Feeling relaxed and in control; should be considering the steady pace.
Running warm up/down 8:20 [2] 1.73 km (4:49 / km)
Running warm up/down 4:50 [2] 0.93 km (5:13 / km) +1m 5:11 / km
Running warm up/down 4:32 [2] 0.86 km (5:18 / km) +1m 5:16 / km
Orienteering 13:19 [3] 3.0 km (4:26 / km) +3m 4:25 / km
Forgot to start my watch.
Couldn't really chase due to sticking to my pre-planned speed - again in control, just one wobble on the long leg.
Running warm up/down 9:14 [2] 1.88 km (4:55 / km) +1m 4:54 / km
Wednesday Jun 17, 2015 #
Running 37:13 [2] 7.22 km (5:09 / km) +165m 4:37 / km
Tuesday Jun 16, 2015 #
Orienteering 57:53 [3] 11.82 km (4:54 / km) +82m 4:44 / km
Cracking area. Did different sprinterval loops, one mass start thing at the end.
Really tired legs, need some easy days.
Monday Jun 15, 2015 #
Running 29:45 [2] 6.13 km (4:51 / km) +112m 4:27 / km
Sunday Jun 14, 2015 #
Orienteering 42:57 [4] 9.95 km (4:19 / km) +117m 4:05 / km
Great area, nice pockets of housing estates and sprinty sections.
Tired legs but a good run out.
Running warm up/down 11:25 [2] 2.11 km (5:25 / km) +29m 5:04 / km
Saturday Jun 13, 2015 #
Note
(rest day)
Friday Jun 12, 2015 #
Running 1:07:31 [3] 14.03 km (4:49 / km) +308m 4:20 / km
Again a lovely day. Exams over. University done!
Thursday Jun 11, 2015 #
Running 46:37 [3] 9.35 km (4:59 / km) +241m 4:25 / km
Wednesday Jun 10, 2015 #
Running 41:14 [3] 8.41 km (4:54 / km) +251m 4:16 / km
Post awful exam. One to go.
Tuesday Jun 9, 2015 #
Note
Running 53:45 11.72 km (4:35 / km) +158m 4:18 / km
Tempo to Forge Dam - 9:57, 2.43km, 29m
Active Recovery - 5:02, 1.09km
Tempo - 3:56, 0.95km, 22m
Warm Down - 17:30, 3.56km, 65m
Monday Jun 8, 2015 #
Running 50:19 [3] 10.11 km (4:59 / km) +241m 4:27 / km
Easy week, get exams out of the way and then focus on training.
Sunday Jun 7, 2015 #
Running 36:15 [2] 6.59 km (5:30 / km) +64m 5:15 / km
Nice little explore of the area before flight back.
Saturday Jun 6, 2015 #
Running 19:37 [2] 3.49 km (5:37 / km) +33m 5:22 / km
Running warm up/down 11:36 [2] 1.98 km (5:51 / km) +17m 5:37 / km
Orienteering 15:16 [5] 3.4 km (4:29 / km) +90m 3:58 / km
Too cautious through the first four controls. Expecting some alley's to be blocked off by temporary fences and kept double checking everything. Wasn't convinced 3 was in the right place, ran back to punch again after already leaving and heading to 4.
Long leg route was safe but all right, though had already lost a bit of time.
Much better after the spectator, easier navigation and knew I needed to increase the pace. Lost concentration at 8 and ran into a dead end around the back of the church, lost quite a bit of time from looking at the splits.
The punching was annoying, I had to go back 3 times for units not responding. Not sure how much time this lost, perhaps would have ended up a bit higher.
The voiding of the race was probably a good decision given the overall unfair nature of the way the problems were handled.
Incredibly happy with the result, can be much improved in the future.
Trying to remain happy, some really positive splits but too inconsistent on the whole.
Running 11:42 [2] 1.78 km (6:34 / km) +4m 6:30 / km
Friday Jun 5, 2015 #
Running 19:15 [2] 3.46 km (5:34 / km) +34m 5:18 / km
Running 13:37 [3] 2.49 km (5:28 / km) +65m 4:50 / km
Around the warm up map.
Orienteering 21:00 [4] 3.5 km (6:00 / km) +110m 5:11 / km
Not my kind of area, but an interesting experience. Good to get some quarantine time in, learning what to do and when to do things. Overall enjoyable, but not the orienteering.
Running 12:25 [2] 2.16 km (5:44 / km) +20m 5:29 / km
Thursday Jun 4, 2015 #
Note
(rest day)
Wednesday Jun 3, 2015 #
Running 32:53 [2] 6.34 km (5:11 / km) +161m 4:36 / km
Tuesday Jun 2, 2015 #
Running 41:20 [3] 7.99 km (5:10 / km) +267m 4:26 / km
Wanted to get down to the river but didn't want to do the whole distance so cut up early and found a new path. Wasn't expecting the climb out to be quite so steep. Beautiful weather.
Monday Jun 1, 2015 #
Running 58:10 13.01 km (4:28 / km) +185m 4:10 / km
Warm up- 16:42, 3.46km
Tempo- 15:08, 3.72km (downhill to half way, uphill back)
Active Rec- 5:10, 1.13km
5 x 1min on (1min off) 0.28km, 0.27km, 0.25km, 0.28km, 0.25km
Warm Down- 12:08, 2.37km