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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Running32 16:57:39 129.63(7:51) 208.62(4:53) 2390
  Strength and Conditioning10 7:25:00
  Orienteering12 6:59:39 54.67(7:41) 87.98(4:46) 480
  Total45 31:22:18 184.3 296.6 2870
averages - sleep:7.7 rhr:33

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Saturday Jun 30, 2018 #

11 AM

Running 13:49 intensity: (9:29 @1) + (4:20 @2) 2.65 km (5:13 / km) +6m 5:10 / km
ahr:125 max:136 shoes: Adidas Boston Boost Grey

WU

Orienteering 16:07 intensity: (1:12 @1) + (2:13 @3) + (5:00 @4) + (7:42 @5) 3.95 km (4:05 / km) +3m 4:04 / km
ahr:158 max:170 shoes: Adidas Boston Boost Grey

WRE sprint - Kortrijk - ASOM 2018.

1st! Mega surprised off a non-perfect run. One pretty bad mistake but the rest ok mostly.

C • Woooohoo! 3

Running 8:18 intensity: (6:42 @1) + (1:36 @2) 1.46 km (5:40 / km) +2m 5:38 / km
ahr:124 max:136 shoes: Adidas Boston Boost Grey

WD

3 PM

Running 10:55 intensity: (1:44 @1) + (8:48 @2) + (23 @3) 2.26 km (4:49 / km) +12m 4:42 / km
ahr:133 max:147 shoes: Adidas Boston Boost Grey

WU

Orienteering 16:19 intensity: (1:00 @3) + (5:26 @4) + (9:53 @5) 4.02 km (4:03 / km) +5m 4:02 / km
ahr:159 max:168 shoes: Adidas Boston Boost Grey

ASOM Chase.

1st off, scary.
Held my lead until the final bridge where Galina stormed through. What a run; she caught me 39s.
Not perfect Orienteering or routes, but enough to stay in 2nd (and perhaps put off the girls behind who followed me...)

Running 10:06 intensity: (36 @1) + (9:28 @2) + (2 @3) 1.87 km (5:24 / km) +4m 5:20 / km
ahr:136 max:145 shoes: Adidas Boston Boost Grey

WD with Meg.

Friday Jun 29, 2018 #

6 PM

Orienteering 44:46 intensity: (19:06 @1) + (25:40 @2) 8.19 km (5:28 / km) +47m 5:19 / km
ahr:129 max:142

Zonnebeke.

Around the model event with Dad. Long and short course, alternating legs. Mega fun. Lovely area and map.

Thursday Jun 28, 2018 #

Note
(rest day)


Wednesday Jun 27, 2018 #

Note
rhr:32 slept:8.0


12 PM

Strength and Conditioning 45:00 [1]

A touch lower weight as zonked.
Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 20, 25, 25kg bench press
10 10kg single arm row
10 20,30,30 squat
10 15kg military press
10 20kg bent over row

6 PM

Orienteering 43:24 intensity: (5:29 @1) + (21:34 @2) + (16:21 @3) 6.59 km (6:35 / km) +94m 6:09 / km
ahr:139 max:154

Forest orienteering, again. I might be ill.

Hesley Woods.
Got a bit lost. Got a bit stuck in crap.
It was still quite fun though.

C • Stuck in crap 1

Tuesday Jun 26, 2018 #

Note
rhr:34 slept:8.5


6 PM

Running 2:19 [1] 0.49 km (4:44 / km)
ahr:110 max:124

Jog from car.

Running 16:35 intensity: (4:08 @1) + (12:27 @2) 3.5 km (4:45 / km) +27m 4:34 / km
ahr:129 max:143

WU

Running 21:35 intensity: (37 @1) + (14 @2) + (9:57 @3) + (10:47 @4) 5.63 km (3:50 / km) +87m 3:33 / km
ahr:157 max:164

Dam Flak Relays.

Ran leg 1, came in 4th.
+ time faster than two years ago
- it was a struggle

Need to recover a bit now.

Running 15:49 intensity: (3:00 @1) + (12:45 @2) + (4 @3) 3.12 km (5:04 / km) +27m 4:52 / km
ahr:135 max:145

WD. Think I left my legs in Louth.

Monday Jun 25, 2018 #

Note
rhr:32 slept:7.0

Zzzzzzzzzzz

4 PM

Running 44:08 intensity: (9:23 @1) + (31:34 @2) + (3:11 @3) 8.97 km (4:55 / km) +108m 4:38 / km
ahr:133 max:149 shoes: Mizuno Wave Inspire 11 Blue

Bricks for legs.

5 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 25, 27.5kg bench press
10 12kg single arm row
10 15kg military press
10 20kg bent over row
10 35kg RDL

Sunday Jun 24, 2018 #

10 AM

Running 4:38 [1] 0.79 km (5:54 / km) +2m 5:50 / km
ahr:109 max:117

WU with Dad

Orienteering 48:02 intensity: (27 @1) + (7:15 @2) + (40:20 @3) 10.89 km (4:25 / km) +3m 4:24 / km
ahr:149 max:157

Skegness Urban.

Nice cruise around. Really fun and some good pockets.

Running 6:38 intensity: (6:01 @1) + (37 @2) 1.25 km (5:19 / km)
ahr:120 max:137

WD with Dad.

Saturday Jun 23, 2018 #

Note
rhr:34 slept:7.5


11 AM

Running 10:42 intensity: (4:41 @1) + (6:01 @2) 2.25 km (4:45 / km) +3m 4:43 / km
ahr:125 max:143 shoes: Adidas Boston Boost Grey

WU

Orienteering 14:12 intensity: (9:24 @4) + (4:48 @5) 3.55 km (4:00 / km) +1m 4:00 / km
ahr:166 max:169 shoes: Adidas Boston Boost Grey

Watch cut out so only half recorded.
Mass start sprint. Great fun.

Running 8:56 intensity: (59 @1) + (7:57 @2) 1.67 km (5:22 / km) +2m 5:20 / km
ahr:133 max:140 shoes: Adidas Boston Boost Grey

WD

5 PM

Running 5:52 intensity: (5:18 @1) + (34 @2) 1.13 km (5:12 / km)
ahr:108 max:134 shoes: Adidas Boston Boost Grey

WU

Orienteering 33:01 [5] 8.0 km (4:08 / km) +30m 4:03 / km
shoes: Adidas Boston Boost Grey

Louth Middle Urban.

Good except my 180 out the start resulting in losing roughly 70s. Oh dear. Moving well for the remainder of the course.

Watch conked out again. Time for an upgrade.

6 PM

Running 9:06 intensity: (3:58 @1) + (5:01 @2) + (7 @3) 1.85 km (4:56 / km) +5m 4:52 / km
ahr:129 max:146 shoes: Adidas Boston Boost Grey

WD

Friday Jun 22, 2018 #

Note
rhr:34 slept:7.0 (rest day)

Late back from Wicked in Leeds. Needed to get up for work.

4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 20kg bent over row
10 35kg RDL

Thursday Jun 21, 2018 #

Note
rhr:32 slept:8.0


12 PM

Running 15:35 intensity: (2:36 @1) + (2:44 @2) + (10:15 @3) 3.21 km (4:51 / km) +16m 4:44 / km

WU

Running 8:11 intensity: (22 @1) + (41 @2) + (7:08 @3) 2.01 km (4:04 / km) +3m 4:03 / km
ahr:147 max:156

2k tempo. Bit slow. No wonder it felt so easy.

Running 24:02 intensity: (10:18 @1) + (5:23 @2) + (8:21 @3) 4.4 km (5:28 / km) +4m 5:26 / km
ahr:131 max:158 shoes: Adidas Adios White

3 x 400, 300, 200 (100,500)

77, 58, 36
78, 56, 36
77, 56, 35

Running 14:13 intensity: (6:02 @1) + (6:58 @2) + (1:13 @3) 2.94 km (4:50 / km) +12m 4:44 / km
ahr:126 max:150

WD

Wednesday Jun 20, 2018 #

Note
rhr:33 slept:7.5


4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 25kg bent over row
10 35kg deadlift

5 PM

Running 54:51 intensity: (18:08 @1) + (33:40 @2) + (3:03 @3) 11.27 km (4:52 / km) +114m 4:38 / km
ahr:132 max:149 shoes: Mizuno Wave Inspire 11 Blue

Easy with Tom

Tuesday Jun 19, 2018 #

Note
rhr:34 slept:8.0


6 PM

Running 16:35 [3] 3.45 km (4:48 / km) +30m 4:36 / km

WU

Running 30:45 intensity: (10:34 @1) + (4:06 @2) + (5:49 @3) + (8:33 @4) + (1:43 @5) 6.31 km (4:52 / km) +2m 4:52 / km
ahr:142 max:165 shoes: Adidas Adios White

Solo.

3 x 1km, 200, 200, 100 (100/400)

Happy with the short reps. Lacking on the k’s.

7 PM

Running 17:24 [2] 3.38 km (5:09 / km)
ahr:134 max:153

WD
Watch not uploading.

Monday Jun 18, 2018 #

5 PM

Running 40:00 intensity: (5:08 @1) + (32:16 @2) + (2:36 @3) 8.4 km (4:46 / km) +97m 4:30 / km
ahr:135 max:151

Some alternative paths with Tom.

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25, 27.5, 30kg bench press
10 10kg single arm row
10 30kg squat
10 2x8kg seated shoulder press
10 20, 25, 25kg bent over row

Sunday Jun 17, 2018 #

Note
rhr:34 slept:8.0


10 AM

Running 11:57 intensity: (6:08 @1) + (5:49 @2) 2.52 km (4:45 / km)
ahr:127 max:138

WU

Orienteering 17:41 intensity: (47 @1) + (23 @2) + (9:17 @3) + (7:13 @4) + (1 @5) 3.86 km (4:35 / km) +78m 4:10 / km
ahr:156 max:165

Birmingham Uni Sprint 1.

Scrappy. Other things on my mind.

Running 13:12 intensity: (3:56 @1) + (8:51 @2) + (25 @3) 2.6 km (5:05 / km) +15m 4:56 / km
ahr:129 max:146

WD

12 PM

Running 6:22 intensity: (4:18 @1) + (2:04 @2) 1.22 km (5:13 / km) +4m 5:08 / km
ahr:125 max:136

WU

Orienteering 18:46 intensity: (54 @1) + (20 @2) + (9:04 @3) + (8:25 @4) + (3 @5) 3.77 km (4:59 / km) +29m 4:48 / km
ahr:154 max:165 shoes: Adidas Boston Boost Grey

Sprint 2.

Better. Not great.

1 PM

Running 7:05 intensity: (4:22 @1) + (2:43 @2) 1.28 km (5:31 / km) +13m 5:14 / km
ahr:126 max:138

WD

Saturday Jun 16, 2018 #

Note
rhr:34 slept:7.0


11 AM

Running 14:46 intensity: (8:27 @1) + (6:19 @2) 3.08 km (4:47 / km) +6m 4:44 / km
ahr:126 max:143 shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 39:41 intensity: (39 @1) + (16 @2) + (18:32 @3) + (20:14 @4) 9.35 km (4:15 / km) +4m 4:14 / km
ahr:158 max:164 shoes: Mizuno Wave Inspire 11 Blue

Castle Vale Urban.

Pretty interesting planning and a good area. Enjoyed it.

Running 11:12 intensity: (5:24 @1) + (5:48 @2) 2.02 km (5:33 / km) +1m 5:32 / km
ahr:129 max:136 shoes: Mizuno Wave Inspire 11 Blue

WD with Dad.

Friday Jun 15, 2018 #

Note
rhr:34 slept:7.5 (rest day)


Thursday Jun 14, 2018 #

Note
rhr:34 slept:4.5

:(

6 PM

Running 55:26 intensity: (7:43 @1) + (21:56 @2) + (25:47 @3) 11.59 km (4:47 / km) +284m 4:16 / km
ahr:141 max:157

Decent paced Rivelin.

Unsurprisingly felt shocking all day, but felt ok once I got moving. Probably more sensible than the track/tempo. 3x orienteering this weekend.

Wednesday Jun 13, 2018 #

Note
rhr:34 slept:7.5


5 PM

Running 57:32 intensity: (11:35 @1) + (33:14 @2) + (12:43 @3) 11.92 km (4:50 / km) +138m 4:34 / km
ahr:138

With Tom.

6 PM

Strength and Conditioning 45:00 [2]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 20kg lunge
10 25kg bench press
10 12kg single arm row
10 2x8kg seated shoulder press
10 20kg bent over row

Tuesday Jun 12, 2018 #

Note
rhr:32 slept:8.5


5 PM

Running 18:10 intensity: (1:17 @1) + (10:39 @2) + (5:24 @3) + (50 @4) 3.78 km (4:48 / km) +31m 4:37 / km
ahr:142 max:162 shoes: Mizuno Wave Inspire 11 Blue

WU

6 PM

Running 18:05 intensity: (8:39 @1) + (9:26 @4) 3.74 km (4:50 / km)
shoes: Adidas Adios White

Progress on the testing front.

Watch won’t upload the session, annoying.
10x300 (100jog/1min)

57.6, 57.0, 56.7, 56.6, 56.4, 56.6, 56.2, 55.2, 56.5, 57.0

Happy.

7 PM

Running 14:46 intensity: (59 @1) + (8:08 @2) + (5:39 @3) 3.1 km (4:46 / km) +5m 4:44 / km
ahr:142 max:150 shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Jun 11, 2018 #

Note
rhr:31 slept:8.5


4 PM

Running 39:29 intensity: (16:34 @1) + (18:16 @2) + (4:39 @3) 8.19 km (4:49 / km) +181m 4:21 / km
ahr:131 max:154

Standard Monday.

5 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 30kg, 40kg, 40kg squat
10 2x12kg chest press
10 12kg single arm row
10 2x8kg seated shoulder press
10 2x10kg bent over row

6 PM

Running 4:54 intensity: (2:23 @1) + (2:31 @2) 0.93 km (5:17 / km) +20m 4:46 / km
ahr:124 max:136

Back from Goodwin.

Sunday Jun 10, 2018 #

11 AM

Orienteering 1:12:16 intensity: (14:19 @1) + (11:18 @2) + (11:33 @3) + (23:22 @4) + (11:44 @5) 13.27 km (5:27 / km) +45m 5:21 / km
ahr:149

Sandall Beat - Blue - 2nd (1st Woman).

Loved it. Beautiful woodland, pancake flat. Had a brilliant time. Paths and ditches were good friends of mine today.
WU and WD included.

C • o in a forest! 2

Saturday Jun 9, 2018 #

8 AM

Running 16:37 intensity: (9:37 @1) + (7:00 @2) 3.44 km (4:50 / km) +36m 4:36 / km
ahr:124 max:142 shoes: Mizuno Wave Inspire 11 Blue

WU

Running 19:25 intensity: (18 @1) + (23 @2) + (9:04 @3) + (5:47 @4) + (3:53 @5) 5.02 km (3:52 / km) +59m 3:39 / km
ahr:158 max:168 shoes: Mizuno Wave Inspire 11 Blue

Hillsborough Park Run

Running 18:41 intensity: (1:09 @1) + (5:30 @2) + (11:36 @3) + (26 @4) 3.75 km (4:59 / km) +106m 4:22 / km
ahr:147 max:160 shoes: Mizuno Wave Inspire 11 Blue

WD with Zanthe and then up the hill.

Friday Jun 8, 2018 #

Note
rhr:34 slept:7.5


4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 30kg, 40kg, 40kg squat
10 25kg bench
10 12kg single arm row
10 35kg deadlift
10 20kg military press
10 20kg bent over row

5 PM

Running 31:56 intensity: (9:06 @1) + (20:22 @2) + (2:28 @3) 6.51 km (4:54 / km) +62m 4:41 / km
ahr:134 max:151

Lovely short run with Tom.

Thursday Jun 7, 2018 #

Note
rhr:34 slept:7.5


7 AM

Running 56:28 intensity: (23:59 @1) + (23:59 @2) + (8:30 @3) 11.51 km (4:54 / km) +231m 4:27 / km
ahr:132 max:152

Morning struggle up Crimcar.

Wednesday Jun 6, 2018 #

Note
rhr:32 slept:8.0


4 PM

Running 56:42 [3] 11.81 km (4:48 / km) +136m 4:32 / km
shoes: Mizuno Wave Inspire 11 Blue

Bird spotting:
- Mandarin duck
- Coot
- Wren
- Moorhen

6 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
30 5kg Russian twist
10 straight arm plank with shoulder tap
10 30kg, 40kg, 40kg squat
10 25kg bench
10 12kg single arm row
10 5kg plate lo hi
10 single leg touch down

Tuesday Jun 5, 2018 #

Note
rhr:31 slept:8.5

Testing ngh.

Running 20:00 [2] 4.0 km (5:00 / km)

Testing, filming.

Saw Curlews. Cur-ool.

C • X'D 2

Monday Jun 4, 2018 #

Note
rhr:34 slept:8.0 (rest day)

Stress has finally come out in a headachey-coldy-sorethroaty-ness. I feel horrendous.

Sunday Jun 3, 2018 #

Note
rhr:32 slept:9.0


12 PM

Running 57:43 intensity: (8:50 @1) + (19:01 @2) + (29:52 @3) 11.58 km (4:59 / km) +288m 4:26 / km
ahr:143

Steady Rivelin.

Saturday Jun 2, 2018 #

Note
rhr:32 slept:8.0


11 AM

Running 12:47 [2] 2.48 km (5:09 / km) +51m 4:40 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 55:24 intensity: (50 @1) + (1:29 @2) + (30:14 @3) + (18:37 @4) + (4:14 @5) 12.56 km (4:25 / km) +142m 4:11 / km
ahr:164 shoes: Adidas Boston Boost Grey

Skipton Urban.

I’m a bit poo at long legs! Actually a lot wrong with many of my legs today. I think when I’m not forced to make quick decisions (as in sprints) I faff and make a bad choice.

Friday Jun 1, 2018 #

Note
rhr:32 slept:8.0


1 PM

Running 43:22 intensity: (20:27 @1) + (17:53 @2) + (5:02 @3) 8.29 km (5:14 / km) +160m 4:46 / km
ahr:132

Chatty with Kim.

3 PM

Strength and Conditioning 40:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 30kg squat
10 25kg bench
10 10kg single arm row
10 15kg military press
10 20kg bent over row

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