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Training Log Archive: CharlWard

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Spinning10 9:55:18
  Running20 8:05:54 59.8(8:08) 96.24(5:03) 1702
  Strength and Conditioning7 5:35:00
  Orienteering9 4:14:47 34.38(7:25) 55.33(4:36) 236
  Cross Trainer1 1:00:01 3.97(15:06) 6.4(9:23)
  Drills1 30:00
  Total39 29:21:00 98.15 157.96 1937
  [1-5]32 23:16:00
averages - sleep:7.8 rhr:37

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Thursday Jun 30, 2016 #

6 PM

Orienteering 45:43 intensity: (1:55 @1) + (22:17 @2) + (21:31 @3) 9.72 km (4:42 / km) +63m 4:33 / km
ahr:142 max:159

Followed dad with the headcam in Bottesford.

Wednesday Jun 29, 2016 #

Note
rhr:33 slept:7.5


7 AM

Strength and Conditioning 45:00 [0]

Maximal strength week.

If my quads weren't already ruined, they are now.

5 PM

Running 36:18 intensity: (5:46 @1) + (22:50 @2) + (7:42 @3) 6.83 km (5:19 / km) +176m 4:42 / km
ahr:133 max:155

Rivelin cafe loop.

Tuesday Jun 28, 2016 #

Note
rhr:39 slept:8.5


6 PM

Running warm up/down 14:54 intensity: (52 @1) + (13:02 @2) + (1:00 @3) 3.08 km (4:50 / km) +36m 4:34 / km
ahr:133 max:149

WU

Running 22:11 intensity: (12 @1) + (7 @2) + (2:46 @3) + (19:06 @4) 5.67 km (3:55 / km) +80m 3:39 / km
ahr:162 max:166

Dam Flask Relays - first leg.

Started with another woman and Mary. Mary dropped a little and I stuck with the other.
Got to the bottom of the hill and I just went backwards. Wasn't caught, but must have lost one minute on the hill - shocking.

Quads tightened up and felt like I couldn't move going up.

Really disappointed with this performance as Nicky and Zanthe were a lot faster than me.
Still great to be first team, with the other team 2nd. Just feel like I shouldn't have been put in the first team!

Running warm up/down 14:58 intensity: (6:10 @1) + (8:07 @2) + (41 @3) 2.6 km (5:45 / km) +60m 5:09 / km
ahr:122 max:146

WD.

Monday Jun 27, 2016 #

Note
(rest day)

Up at 2:30 British time.
Seems a shame to waste the nice weather but way too tired.

Sunday Jun 26, 2016 #

Note

Taking my win today with me for life.
8 seconds is 8 seconds, and I am very happy with that.

Lacking something in sprint though, looking at the gaps to Galina. I think she is ~25s quicker than me over 3km so this distance is really what I want to focus on over the next 8 weeks.

10 AM

Running warm up/down 11:41 intensity: (2:45 @1) + (8:56 @2) 2.43 km (4:48 / km) +2m 4:48 / km
ahr:122 max:135

WU

Orienteering 32:21 intensity: (25 @1) + (7 @2) + (5:30 @3) + (25:56 @4) + (23 @5) 7.55 km (4:17 / km) +14m 4:15 / km
ahr:161 max:170

Antwerp Urban Middle.

Really good run. Very few hesitations/mistakes and picked solid routes.

Running warm up/down 9:48 intensity: (25 @1) + (9:23 @2) 1.95 km (5:02 / km) +2m 5:00 / km
ahr:131 max:139

WD

Saturday Jun 25, 2016 #

Note

Good day at ASOM.
Two solid, but not sparkling, races. Galina is so fast!
Need some speed back.

12 PM

Running warm up/down 13:01 intensity: (1:32 @1) + (11:29 @2) 2.6 km (5:00 / km) +1m 5:00 / km
ahr:127 max:143

WU

Orienteering 11:51 intensity: (6:31 @4) + (5:20 @5) 2.88 km (4:07 / km) +3m 4:06 / km
ahr:167 max:171

Forgot to start watch so not got all the race...

Technically a little sloppy in places. Good to do a park sprint though, nice variety.

Running 11:47 intensity: (37 @1) + (11:10 @2) 2.19 km (5:23 / km) +3m 5:20 / km
ahr:133 max:142

WD

4 PM

Running warm up/down 12:19 intensity: (47 @1) + (9:48 @2) + (1:44 @3) 2.45 km (5:02 / km) +8m 4:57 / km
ahr:138 max:147

WU

Orienteering 16:28 intensity: (16 @1) + (9 @2) + (10 @3) + (4:33 @4) + (11:20 @5) 3.85 km (4:17 / km) +54m 4:00 / km
ahr:167 max:171

Better than the first race technically.
Still picked a silly route on the long leg at the end and lost 20s!

Running warm up/down 13:08 intensity: (20 @1) + (12:47 @2) + (1 @3) 2.55 km (5:09 / km) +2m 5:08 / km
ahr:138 max:145

WD

Friday Jun 24, 2016 #

3 PM

Orienteering 31:41 intensity: (3:01 @1) + (14:39 @2) + (14:01 @3) 6.52 km (4:51 / km) +3m 4:51 / km
ahr:138 max:157

Beautiful weather in Hulst, The Netherlands. Very nice town.

Good easy training done - brain in some kind of orienteering gear now.

Thursday Jun 23, 2016 #

9 AM

Running 12:22 [3] 2.34 km (5:17 / km) +119m 4:13 / km

Back from Kim.

Running 14:59 [3] 3.32 km (4:31 / km) +60m 4:08 / km

Vote run plus 2 x 4 x 20s (20s, 1min).

Wednesday Jun 22, 2016 #

Note
rhr:36 slept:7.0

Note

No internet so cannot upload Garmin HR data.

7 AM

Strength and Conditioning 45:00 [0]


5 PM

Running 20:52 intensity: (1:53 @1) + (16:07 @2) + (2:52 @3) 4.3 km (4:51 / km) +99m 4:21 / km
ahr:134 max:149

Getting better.

Spinning 35:02 intensity: (18:12 @1) + (16:50 @2)
ahr:118 max:128

End of springwatch.

Tuesday Jun 21, 2016 #

Note
rhr:36 slept:8.0


5 PM

Running 10:08 intensity: (1:26 @1) + (5:00 @2) + (3:42 @3) 2.06 km (4:56 / km) +74m 4:11 / km
ahr:135 max:153

10min mainly uphill, some slight down. Fine flat/up, a little discomfort down.

Spinning 1:22:02 intensity: (18:59 @1) + (26:00 @2) + (34:52 @3) + (2:11 @4)
ahr:136 max:164

Plan was: 15 tempo, 5 x 3min, 2 x 6 x 15s.

Got 13mins into the tempo and was told to either join the spin class or leave, so joined the spin class.

Monday Jun 20, 2016 #

Note
rhr:35 slept:7.5


7 AM

Cross Trainer 1:00:01 intensity: (56:41 @1) + (3:20 @2) 6.4 km (9:23 / km)
ahr:106 max:127

Toy Story 3.

2 PM

Running 6:07 [3] 1.23 km (4:58 / km) +33m 4:22 / km

Test run mainly uphill. Good - waiting to see if any reaction in the morning.

Sunday Jun 19, 2016 #

Note
(rest day)


Saturday Jun 18, 2016 #

Note
rhr:37 slept:8.0


7 AM

Running 23:24 intensity: (5:01 @1) + (16:29 @2) + (1:54 @3) 4.35 km (5:23 / km) +96m 4:51 / km
ahr:128 max:151

Erm , no.

Friday Jun 17, 2016 #

Note
rhr:37 slept:8.5


Note

Best 17mins of my week running to the gym and back pain-free.

3 PM

Running 8:09 intensity: (3:54 @1) + (4:15 @2) 1.51 km (5:24 / km) +16m 5:08 / km
ahr:121 max:143

To Goodwin

4 PM

Strength and Conditioning 50:00 [0]


Running 8:57 intensity: (51 @1) + (5:44 @2) + (2:22 @3) 1.62 km (5:31 / km) +61m 4:39 / km
ahr:137 max:155

And back.

Thursday Jun 16, 2016 #

Note
rhr:38 slept:7.5


9 AM

Spinning 45:01 intensity: (42:06 @1) + (2:55 @2)
ahr:112 max:128

Tired and fed up today.

Wednesday Jun 15, 2016 #

7 AM

Strength and Conditioning 45:00 [0]

Pre-work

5 PM

Spinning 1:15:01 [3]

Mixture of standing and sitting, easy with springwatch from Monday and the end of the Leeds Tri.

Tuesday Jun 14, 2016 #

Note
rhr:38 slept:8.0


5 PM

Spinning 1:15:01 [3]

15min WU
15min tempo (7:30 rest)
2 x 4 x 90s standing climb (1min, 5min)
2 x 3 x 15s sprint (15s, 30s)
6:30 WD

Monday Jun 13, 2016 #

Note
rhr:40 slept:6.0


5 PM

Strength and Conditioning 45:00 [0]

Feeling much better for getting to the gym and doing this.

7 PM

Spinning 1:00:01 [2]
ahr:128

Springwatch episode 6 - awesome.

HRM wouldn't work :/

Sunday Jun 12, 2016 #

2 PM

Running 25:42 [3] 4.59 km (5:36 / km) +154m 4:48 / km

Forge Dam - top of Porter.

Saturday Jun 11, 2016 #

11 AM

Running warm up/down 14:33 intensity: (1:43 @1) + (12:50 @2) 2.87 km (5:04 / km) +4m 5:02 / km
ahr:130 max:142


Orienteering 14:08 intensity: (1 @1) + (11 @2) + (3:07 @3) + (5:02 @4) + (5:47 @5) 3.37 km (4:12 / km) +15m 4:06 / km
ahr:167 max:174

British Sprint Championships, Heat 3.1.

Had my map the wrong way round and got very confused to #1.
Then good all the way to the end, feeling easy coming in.

Running warm up/down 10:22 intensity: (41 @1) + (7:54 @2) + (1:47 @3) 1.92 km (5:24 / km) +8m 5:18 / km
ahr:135 max:148


3 PM

Running warm up/down 11:12 intensity: (1:24 @1) + (8:39 @2) + (1:09 @3) 2.18 km (5:08 / km) +11m 5:00 / km
ahr:132 max:150

V soggy.

Orienteering 16:33 intensity: (2 @1) + (26 @2) + (5:59 @3) + (3:12 @4) + (6:54 @5) 3.65 km (4:32 / km) +7m 4:29 / km
ahr:167 max:175

British Sprint Final.

Technically not very good in the first 4 controls. Needs to be better; losing 20seconds so early on is poor.
Running well enough to hold my form to the end and win, just.
Also must practise steps; there were lots of them, and I was pretty bad!

So happy to take home the trophy again.

C • Congratulations 2

Running warm up/down 10:46 intensity: (22 @1) + (7:57 @2) + (2:27 @3) 2.13 km (5:03 / km) +7m 4:58 / km
ahr:139 max:152

Happy, bewildered, relieved. Lots of emotions.

Friday Jun 10, 2016 #

Note
rhr:35 slept:8.0


10 AM

Running 17:25 intensity: (4:53 @1) + (12:32 @2) 3.39 km (5:08 / km) +24m 4:58 / km
ahr:123 max:138

Easy golf course loop.

Thursday Jun 9, 2016 #

Note
rhr:37 slept:7.0 (rest day)


Wednesday Jun 8, 2016 #

Note
rhr:36 slept:7.5


5 PM

Spinning 1:00:00 intensity: (26:21 @1) + (19:17 @2) + (13:04 @3) + (1:18 @4)
ahr:129 max:163

Easy 15
Medium 5
5 x 2min (2min) standing climb
Easy 4
5 x 1min (1min) standing climb
Easy 5
Medium 4
Easy 4

Plus 3mins at the start and 5mins at the end very easy.


Tuesday Jun 7, 2016 #

Note
rhr:37 slept:8.0


Note

All booked to go to ASOM. Excited!

C • ASOM 2
5 PM

Spinning 1:00:01 intensity: (33:11 @1) + (26:50 @2)
ahr:118 max:137

Easy-medium hour watching Rome Diamond League.

Monday Jun 6, 2016 #

3 PM

Spinning 45:02 intensity: (24:19 @1) + (20:43 @2)
ahr:118 max:128

Easy watching half of Pitch Perfect.
18km

5 PM

Spinning 58:07 intensity: (8:30 @1) + (19:32 @2) + (29:34 @3) + (31 @4)

Totally underestimated how hard an actual spin class would be.
31km

Sunday Jun 5, 2016 #

Note
rhr:38 slept:8.0


Note
(injured)

Unlucky jumping off an earthbank onto a rock.
Couple of days cross training.

C • :-( 2
10 AM

Running warm up/down 11:50 intensity: (4:26 @1) + (7:24 @2) 2.29 km (5:10 / km)
ahr:118 max:141

WU

Orienteering 24:51 intensity: (15 @1) + (20 @2) + (9:25 @3) + (14:35 @4) + (16 @5) 5.65 km (4:24 / km) +32m 4:17 / km
ahr:160 max:169

YHOA Sprint 1...

Except it wasn't a sprint because it was stupidly long.

Hurt my heel at number5 and continued to do the rest of the course; maybe not a good idea!

Saturday Jun 4, 2016 #

Note
rhr:36 slept:10.0


12 PM

Strength and Conditioning 45:00 [0]

Core and stability.

Had a post run sauna as well which was beaut.

2 PM

Running 33:51 intensity: (1:05 @1) + (32:45 @2) + (1 @3) 6.8 km (4:59 / km) +90m 4:40 / km
ahr:132 max:145

Plan was to walk down to Endcliffe and run up to the top of porter and back.
As soon as I set off I knew I couldn't make it to the top, so settled for Forge Dam and back.

Friday Jun 3, 2016 #

Note
rhr:40 slept:7.5


7 AM

Drills 30:00 [0]


5 PM

Running 53:51 intensity: (14:12 @1) + (14:02 @2) + (14:17 @3) + (11:20 @4) 11.18 km (4:49 / km) +339m 4:11 / km
ahr:137 max:167

WU- 16:34, 3.4km

T10- 2.65km

(10mins)- 4:46, 0.92km

4 x 90s hill (90s)- 0.32, 0.29, 0.3, 0.31

(5mins)

4 x 60s hill (60s)- 0.2, 0.21, 0.22, 0.22

WD- 12:13, 2.25km

Worlds of pain.

Thursday Jun 2, 2016 #

Note
rhr:34 slept:7.0

Potential rest day, will decide after work.

6 PM

Running 31:19 intensity: (6:08 @1) + (22:04 @2) + (3:07 @3) 5.78 km (5:25 / km) +139m 4:50 / km
ahr:126 max:149

Couldn't resist going out in the best part of the day - blue skies and sunny.

Wednesday Jun 1, 2016 #

7 AM

Strength and Conditioning 1:00:00 [0]


6 PM

Note

Great training at the Lincs Challenge Shield.
Out of my comfort zone in the terrain, but just what I need.

Orienteering 1:01:11 intensity: (7:38 @1) + (22:53 @2) + (12:36 @3) + (16:16 @4) + (1:48 @5) 12.14 km (5:02 / km) +45m 4:57 / km
ahr:143 max:174

RAF Cranwell - Lincolnshire Challenge Shield.

Time includes all WU/WD and the two courses (prologue and mass start).

Prologue was a bit scrappy - not clean in the wooded sections.
Mass start was great - stuck behind in the woods, checking my direction and codes, then pushed on to the lead in the open section and pulled out a nice lead to finish.

Training the weaknesses.

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