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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running26 19:02:25 146.1(7:49) 235.13(4:52) 3659
  Strength and Conditioning5 3:05:00
  Orienteering4 1:51:51 15.24(7:20) 24.53(4:34) 142
  Total32 23:59:16 161.35 259.66 3800
averages - sleep:8.7 rhr:34

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Saturday Sep 30, 2017 #

10 AM

Running warm up/down 11:58 intensity: (1:19 @1) + (10:19 @2) + (20 @3) 2.47 km (4:50 / km) +2m 4:49 / km
ahr:132 max:146

WU

Orienteering 14:45 intensity: (17 @1) + (9 @2) + (2:45 @3) + (11:34 @4) 3.6 km (4:06 / km) +26m 3:57 / km
ahr:160 max:166

British Sprint Qual - 2nd.

Running warm up/down 13:49 intensity: (2:29 @1) + (11:19 @2) + (1 @3) 2.63 km (5:15 / km) +26m 5:01 / km
ahr:127 max:140

WD

2 PM

Running warm up/down 9:48 intensity: (1:09 @1) + (7:45 @2) + (54 @3) 2.05 km (4:47 / km) +4m 4:44 / km
ahr:134 max:149

WU

Orienteering 17:20 intensity: (18 @1) + (11 @2) + (2:30 @3) + (14:14 @4) + (7 @5) 3.88 km (4:28 / km) +33m 4:17 / km
ahr:162 max:168

British Sprint Final - 4th (3rd Brit)

Too many little hesitations/misses. Weak at the end too.

Running warm up/down 10:55 intensity: (54 @1) + (9:36 @2) + (25 @3) 2.11 km (5:10 / km) +17m 4:58 / km
ahr:133 max:147

WD

Friday Sep 29, 2017 #

Note
rhr:32 slept:9.5


12 PM

Running 32:23 intensity: (3:21 @1) + (29:02 @2) 6.76 km (4:47 / km) +105m 4:27 / km
ahr:128 max:143

Bole Hill - Crosspool

Thursday Sep 28, 2017 #

Note
rhr:35 slept:8.5 (rest day)


Wednesday Sep 27, 2017 #

Note
rhr:34 slept:7.5


7 AM

Running 51:01 intensity: (7:31 @1) + (41:47 @2) + (1:43 @3) 10.37 km (4:55 / km) +176m 4:32 / km
ahr:130 max:148

Sleeeeepy

Tuesday Sep 26, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running warm up/down 21:16 intensity: (6:17 @1) + (14:59 @2) 4.46 km (4:46 / km) +28m 4:37 / km
ahr:124 max:142

WU

Running 26:06 intensity: (1:07 @1) + (1:58 @2) + (8:17 @3) + (14:44 @4) 7.0 km (3:44 / km) +8m 3:43 / km
ahr:155 max:165

2,3,4,4 (75)
(3:15)
4,4,3,2 (75)

Running 1:20 intensity: (20 @1) + (37 @2) + (23 @3) 0.43 km (3:06 / km)
ahr:130 max:154

4x20s strides

Running warm up/down 14:25 intensity: (1:10 @1) + (12:20 @2) + (55 @3) 2.52 km (5:43 / km) +101m 4:46 / km
ahr:135 max:147

WD

Monday Sep 25, 2017 #

Note
rhr:35 slept:8.5

Too busy on an induction day to fit the gym in.

6 PM

Running 49:20 intensity: (8:01 @1) + (36:16 @2) + (5:03 @3) 10.32 km (4:47 / km) +202m 4:21 / km
ahr:131 max:153

Need to time my coffee consumption like this every day - felt so good!

Sunday Sep 24, 2017 #

Note
rhr:32 slept:8.5


8 AM

Running 1:08:56 intensity: (4:10 @1) + (33:44 @2) + (26:37 @3) + (4:25 @4) 13.56 km (5:05 / km) +328m 4:32 / km
ahr:142 max:163

Thought this run was longer (and I took a few wrong turns as well). Nice out.

Saturday Sep 23, 2017 #

8 AM

Running warm up/down 16:02 intensity: (1:31 @1) + (14:31 @2) 3.3 km (4:52 / km) +5m 4:50 / km
ahr:129 max:144

WU

Running 18:13 intensity: (7 @1) + (10 @2) + (3:55 @3) + (7:06 @4) + (6:55 @5) 4.97 km (3:40 / km) +2m 3:40 / km
ahr:164 max:171

East Hull Park Run.

Fairly happy, met my aim of setting off steadier and getting faster.

Running warm up/down 16:51 intensity: (27 @1) + (13:41 @2) + (2:43 @3) 3.37 km (5:00 / km) +5m 4:58 / km
ahr:139 max:148

WD

Friday Sep 22, 2017 #

Note
rhr:35 slept:9.0


10 AM

Strength and Conditioning 35:00 [1]

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
5kg lo-hi (L&R)
Single leg touch down (L&R)

3x10
Single leg squat (L&R)
Press-up position 5kg row (L&R)

3x15
10kg squat
5kg bicep curl (L&R)

3x10
5kg press-up position pull through (L&R)
Alternating dead bugs (L&R)

1 PM

Running 30:47 intensity: (1:14 @1) + (29:33 @2) 6.31 km (4:53 / km) +22m 4:48 / km
ahr:131 max:143

V easy road loop with Dad.

Thursday Sep 21, 2017 #

Note
rhr:33 slept:8.5


1 PM

Running 39:51 intensity: (5:14 @1) + (23:16 @2) + (11:21 @3) 7.99 km (4:59 / km) +173m 4:30 / km
ahr:136 max:159

Railway End + a small loop round to home at the end.

Wednesday Sep 20, 2017 #

Note
rhr:32 slept:9.0


10 AM

Strength and Conditioning 30:00 [1]

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
5kg lo-hi (L&R)
Single leg touch down (L&R)

3x10
Alternating dead bugs (L&R)
Press-up position 5kg row (L&R)

3x15
Leg raises
5kg bicep curl (L&R)

6 PM

Running warm up/down 14:47 [2] 3.15 km (4:42 / km) +6m 4:39 / km

WU

Running 18:24 [5] 5.05 km (3:39 / km)

CoH track 5km.

7 PM

Running warm up/down 16:16 [2] 3.2 km (5:05 / km) +3m 5:03 / km

WD

Tuesday Sep 19, 2017 #

12 PM

Running 43:17 intensity: (4:30 @1) + (33:37 @2) + (5:10 @3) 8.96 km (4:50 / km) +112m 4:33 / km
ahr:132 max:153

Drewton Manor loop. Beaut day.

Monday Sep 18, 2017 #

10 AM

Strength and Conditioning 45:00 [1]

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
5kg lo-hi (L&R)
Single leg touch down (L&R)

3x10
Single leg squat (L&R)
Press-up position 5kg row (L&R)

3x20
10kg squat
5kg bicep curl (L&R)

3x60s plank
3x50 5kg Russian twists

3x45s R side plank
6x15 leg raises
3x45s L side plank

2 PM

Running 50:26 intensity: (3:19 @1) + (38:40 @2) + (8:27 @3) 9.94 km (5:05 / km) +182m 4:39 / km
ahr:134 max:150

Little wold 1.5 with Dad, then out to Beverley Clump and back to LW for a reverse loop solo.
Feeling normal running again, good times.

Sunday Sep 17, 2017 #

8 AM

Running 1:13:52 intensity: (3:34 @1) + (44:25 @2) + (21:50 @3) + (4:03 @4) 14.93 km (4:57 / km) +313m 4:29 / km
ahr:139 max:163

Pre breakfast up Porter.

Saturday Sep 16, 2017 #

Note
rhr:36 slept:9.5


1 PM

Running warm up/down 17:44 intensity: (1:30 @1) + (15:41 @2) + (33 @3) 3.72 km (4:46 / km)
ahr:132 max:148

WU

Running 21:44 intensity: (10 @1) + (6 @2) + (1:37 @3) + (19:50 @4) + (1 @5) 5.96 km (3:39 / km)
ahr:163 max:168

Northern Road Relays.

A bit disappointed with myself, lost some fight in the last 500m and the group I led around got away. Fun though, cobwebs disappearing.

Running warm up/down 17:34 intensity: (2:01 @1) + (15:23 @2) + (10 @3) 3.51 km (5:00 / km)
ahr:132 max:146

WD

Friday Sep 15, 2017 #

Note
rhr:33 slept:9.0


12 PM

Running 4:49 [1] 0.97 km (4:58 / km) +10m 4:43 / km

To S10

1 PM

Strength and Conditioning 45:00 [1]

2x10
Horizontal band pull back
Band pull back

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
22.5kg grappler rotation
Single leg squat (L&R)
22.5kg single arm grappler push up (L&R)
24inch box jump

3x10
Hanging knee tucks
8kg overhead ball-wall throw

3x10
Hanging side to side knee tucks
8kg overhead slam

3x6 15kg military press
3x10 20kg bent over row

Thursday Sep 14, 2017 #

1 PM

Running 55:50 intensity: (3:39 @1) + (39:04 @2) + (13:07 @3) 11.73 km (4:46 / km) +182m 4:25 / km
ahr:136 max:155

Bailed on the gym after as this was further than anticipated. Watch changed itself into miles instead of km so got confused...

Wednesday Sep 13, 2017 #

5 PM

Running 11:35 intensity: (6:44 @1) + (4:51 @2) 2.17 km (5:20 / km) +23m 5:04 / km
ahr:117 max:141

WU

Orienteering 23:26 intensity: (15 @1) + (3:04 @2) + (17:28 @3) + (2:39 @4) 4.43 km (5:17 / km) +61m 4:57 / km
ahr:151 max:162

Not very good at orienteering after I've been waiting all day. Don't pay enough attention or respect the challenge enough - same pattern as major championship finals. Must improve.

Running 11:49 intensity: (1:02 @1) + (7:41 @2) + (3:06 @3) 2.16 km (5:28 / km) +55m 4:51 / km
ahr:133 max:158

WD

Tuesday Sep 12, 2017 #

10 AM

Strength and Conditioning 30:00 [1]

3 x 4kg
Bent over shoulder press
Shoulder press
Arm raise

3 x 5kg
Lo-hi
Single leg touch down

3 x 60s plank
3 x 50 5kg Russian twists

3 x 30s R side plank
6 x 15 leg raises
3 x 30s L side plank

Suffering! So hard after a break :/

1 PM

Running 56:43 intensity: (43 @1) + (20:04 @2) + (31:49 @3) + (4:07 @4) 11.4 km (4:58 / km) +272m 4:27 / km
ahr:146 max:162

Nice.

Monday Sep 11, 2017 #

1 PM

Running 42:45 intensity: (1:21 @1) + (29:07 @2) + (12:17 @3) 8.24 km (5:11 / km) +138m 4:47 / km
ahr:138 max:153

Easy Little Wold with Dad for 1.5, then an extra loop solo.

Sunday Sep 10, 2017 #

11 AM

Orienteering 56:20 intensity: (1:28 @1) + (5:06 @2) + (14:34 @3) + (35:12 @4) 12.61 km (4:28 / km) +22m 4:26 / km
ahr:156 max:166

Stockon Urban inc. WU and WD jog.

Felt awful; tired and slow. Quite enjoyed doing the urban for a change though.

Saturday Sep 9, 2017 #

7 AM

Running 55:28 intensity: (1:46 @1) + (29:28 @2) + (23:33 @3) + (41 @4) 11.51 km (4:49 / km) +219m 4:24 / km
ahr:142 max:161

Soaking

Friday Sep 8, 2017 #

Note

Back from holiday.

11 AM

Running 56:09 intensity: (4:35 @1) + (25:09 @2) + (26:23 @3) + (2 @4) 10.86 km (5:10 / km) +249m 4:38 / km
ahr:141 max:160

Standard Rivelin.

Sunday Sep 3, 2017 #

4 PM

Running 46:17 intensity: (5:45 @1) + (31:07 @2) + (9:25 @3) 9.52 km (4:52 / km) +189m 4:25 / km
ahr:133 max:157

Skradin scenes.

Saturday Sep 2, 2017 #

3 PM

Running 52:53 intensity: (5:23 @1) + (24:36 @2) + (22:22 @3) + (32 @4) 9.98 km (5:18 / km) +330m 4:33 / km
ahr:138 max:160

Sibenik scenes #2.

Friday Sep 1, 2017 #

6 PM

Running 41:02 intensity: (9:16 @1) + (23:35 @2) + (8:11 @3) 7.55 km (5:26 / km) +176m 4:52 / km
ahr:129 max:156

Sibenik scenes #1.

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