Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running30 19:40:34 148.09(7:58) 238.33(4:57) 2785
  Strength and Conditioning5 3:45:00
  Orienteering5 1:14:32 10.03(7:26) 16.14(4:37) 112
  Walking1 50:00 3.42(14:38) 5.5(9:05)
  Total35 25:30:06 161.54 259.97 2897
  [1-5]34 24:40:06
averages - sleep:8.7 rhr:38

«»
2:03
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Nov 30, 2019 #

Note
rhr:36 slept:9.0

11 AM

Running 28:45 intensity: (11:19 @1) + (14:16 @2) + (1:07 @3) + (1:49 @4) + (14 @5) 6.07 km (4:44 / km) +2m 4:44 / km
ahr:127 shoes: Mizuno Wave Inspire 15

Easy flask. Dodge HR and 3 strides.

Friday Nov 29, 2019 #

Note
rhr:41 slept:9.0

11 AM

Running 12:23 intensity: (11:56 @1) + (9 @2) + (18 @3) 2.66 km (4:39 / km) +38m 4:21 / km
ahr:96 max:154 shoes: Mizuno Waveknit R1

WU

Running 29:10 intensity: (1:17 @1) + (10:00 @2) + (16:24 @3) + (1:16 @4) + (13 @5) 7.0 km (4:10 / km) +53m 4:01 / km
ahr:156 shoes: Mizuno Waveknit R1

3x5(2)
3x2(1)

Not my finest. HR wrong. Should have done the 2’s on a straight path rather than round the loop which was slow and slippery corners.

Running 11:15 intensity: (36 @1) + (5:43 @2) + (4:56 @3) 2.21 km (5:06 / km) +28m 4:48 / km
ahr:142 max:152 shoes: Mizuno Waveknit R1

WD

Thursday Nov 28, 2019 #

Note
rhr:36 slept:9.0

3 PM

Running 41:11 intensity: (24:22 @1) + (16:40 @2) + (9 @3) 7.94 km (5:11 / km) +144m 4:45 / km
ahr:125 max:145 shoes: Mizuno Wave Inspire 15

Easy Den Bank. Legs felt like lead weight. Hopefully feel better tomorrow.

Wednesday Nov 27, 2019 #

Note
rhr:39 slept:7.0

12 PM

Strength and Conditioning 45:00 [1]

5min jog

3x10
Abduction circles
Donkey kicks
Single leg glute bridge
5kg plate step-up (5 each leg)
Hamstring curls
Straight arm plank with knee tuck

Supersets: Ax6,Bx8
A-40,50,50kg squat
B-SL squat
A-47.5,57.5,57.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x12.5kg chest press
B-BOSU press-ups
A-10kg seesaw rows
B-5kg alternating overhead press

1 PM

Running 30:59 [2] 6.49 km (4:46 / km) +59m 4:34 / km
shoes: Mizuno Wave Inspire 15

Easy 30.

Tuesday Nov 26, 2019 #

Note
rhr:35 slept:9.5

2 PM

Running 15:35 intensity: (10:59 @1) + (4:36 @2) 3.29 km (4:44 / km) +44m 4:26 / km
ahr:98 max:143 shoes: Mizuno Waveknit R1

WU

Running 39:45 intensity: (36 @1) + (36 @2) + (16:02 @3) + (22:27 @4) + (4 @5) 9.78 km (4:04 / km) +24m 4:01 / km
ahr:158 max:165

40 of 90/30.

All on trail to save my legs from tarmac. Happy with that given the terrain.

Running 16:07 intensity: (1:50 @1) + (7:13 @2) + (7:04 @3) 3.14 km (5:08 / km) +48m 4:46 / km
ahr:142 max:155 shoes: Mizuno Waveknit R1

WD

Monday Nov 25, 2019 #

Note
rhr:38 slept:8.5

12 PM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Donkey kicks
Single leg glute bridge
5kg plate step-up (5 each leg)
Hamstring curls
Fitball knee tucks

Supersets: Ax6,Bx8
A-40,50,50kg squat
B-SL squat
A-47.5,57.5,57.5kg hexbar deadlift
B-2x7.5kg BOSU lunge
A-2x12.5kg chest press
B-BOSU press-ups
A-10kg seesaw rows
B-5kg alternating overhead press


3 PM

Running 1:01:02 intensity: (12:07 @1) + (42:38 @2) + (6:17 @3) 12.36 km (4:56 / km) +135m 4:41 / km
ahr:128 max:152 shoes: Mizuno Wave Inspire 15

Surprisingly fun in the dark/drizzle.

Sunday Nov 24, 2019 #

11 AM

Running 1:07:23 intensity: (20:10 @1) + (40:25 @2) + (6:48 @3) 13.92 km (4:51 / km) +248m 4:27 / km
ahr:131 max:150 shoes: Mizuno Wave Inspire 15

Easy Sunday.

Saturday Nov 23, 2019 #

Note
rhr:41 slept:9.0

12 PM

Running 16:40 [1] 3.51 km (4:45 / km)
ahr:83 max:125 shoes: Mizuno Waveknit R1

WU

Running 12:31 intensity: (2:19 @1) + (1:08 @2) + (2:27 @3) + (6:28 @4) + (9 @5) 3.37 km (3:43 / km)
ahr:147 max:165 shoes: Mizuno Waveknit R1

12:30 @ 10k pace. Felt ok but would have liked to get a bit further in the time.

Running 26:12 intensity: (2:43 @1) + (4:16 @2) + (6:58 @3) + (12:06 @4) + (9 @5) 5.86 km (4:28 / km) +26m 4:23 / km
ahr:152 max:165 shoes: Mizuno Waveknit R1

9x2min (1min)
Legs felt like bricks. Terrible. Supposed to be at 5k pace.

Running 12:03 intensity: (35 @1) + (8:19 @2) + (3:09 @3) 2.5 km (4:49 / km)
ahr:141 max:148 shoes: Mizuno Waveknit R1

WD

Friday Nov 22, 2019 #

Note
rhr:40 slept:8.5 (rest day)

Thursday Nov 21, 2019 #

Note
rhr:36 slept:10.0

11 AM

Running 1:06:41 intensity: (6:48 @1) + (7:36 @2) + (28:40 @3) + (23:37 @4) 15.69 km (4:15 / km) +143m 4:04 / km
ahr:147 max:163 shoes: Mizuno Waveknit R1

5,5,50,5
Easy/comfy/steady/easy.

Had planned to do a faster bit at tempo pace, but wasn’t feeling it today. Went up the hill to go along Myers Lane for a change which was nice, but tough getting up there.
Watch says 41 hours recovery. Must have worked hard.

Wednesday Nov 20, 2019 #

Note
rhr:37 slept:8.5

10 AM

Running 17:16 [2] 3.37 km (5:07 / km) +87m 4:32 / km
shoes: Mizuno Wave Inspire 15

Bus - gym.

11 AM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Single leg squat
Donkey kicks
Glute bridge

Single leg touch down
5kg plate lo-hi

3x6
50,60,60kg rack pull
50,60,60kg 1/4 pin squat
15kg military press
15kg bent over row

3x10
Alternating dead bugs
Press ups
Plank with shoulder tap
5kg Russian twist

Running 15:07 [2] 3.14 km (4:49 / km) +11m 4:44 / km
shoes: Mizuno Wave Inspire 15

Gym - bus

4 PM

Note

Wanted to go for an easy run, but don’t want to totally burn myself out already!

Tuesday Nov 19, 2019 #

Note
rhr:35 slept:9.0

2 PM

Running 15:17 intensity: (10:41 @1) + (4:36 @2) 3.22 km (4:45 / km) +17m 4:38 / km
ahr:94 max:134 shoes: Mizuno Waveknit R1

WU

Running 31:19 intensity: (3:02 @1) + (4:39 @2) + (13:55 @3) + (9:41 @4) + (2 @5) 7.32 km (4:17 / km) +52m 4:08 / km
ahr:150 max:165 shoes: Mizuno Waveknit R1

8x800 (1min)

Was aiming for 3min, which should be comfortable (HM pace), but it was not. Wildly off pace on the first two and had to work hard to be quicker.

Running 11:38 intensity: (38 @1) + (6:51 @2) + (4:09 @3) 2.42 km (4:48 / km) +3m 4:46 / km
ahr:142 max:148 shoes: Mizuno Waveknit R1

WD

Monday Nov 18, 2019 #

Note
slept:7.5

9 AM

Running 18:54 [2] 3.77 km (5:01 / km) +71m 4:35 / km
shoes: Mizuno Wave Inspire 15

Bus - gym

11 AM

Strength and Conditioning 45:00 [1]

3x10
Abduction circles
Single leg squat
Donkey kicks
Single leg touch down
5kg plate lo-hi
20kg squat
20kg single leg RDL
2x10kg chest press
10kg single arm row
Alternating dead bugs
Press ups

Running 3:57 [1] 0.76 km (5:11 / km)
shoes: Mizuno Wave Inspire 15

Gym - work

3 PM

Running 55:40 intensity: (10:12 @1) + (42:15 @2) + (3:13 @3) 10.62 km (5:14 / km) +134m 4:56 / km
ahr:134 max:153 shoes: Mizuno Wave Inspire 15

Easy commute. Perhaps an ambitious first training day, but good fun.

Sunday Nov 17, 2019 #

5 PM

Running 56:18 intensity: (8:29 @1) + (33:34 @2) + (14:15 @3) 12.18 km (4:37 / km) +78m 4:29 / km
ahr:138 max:153 shoes: Mizuno Wave Inspire 15

Easy/comfy. Headtorch run.

Saturday Nov 16, 2019 #

Note

Thought sleep was sorted, then today I was awake from 4am.

10 AM

Running 1:01:24 intensity: (23:51 @1) + (35:21 @2) + (2:12 @3) 12.05 km (5:06 / km) +171m 4:45 / km
ahr:128 max:148 shoes: Adidas Solar Glide

Dale Dike and Agden.

Conditions worse than I expected around Dale, will avoid for the foreseeable. Think it doubled up as a core workout though, so gains. Agden was fairly nice.

Friday Nov 15, 2019 #

Note

Slept better, feeling groggier.

11 AM

Running 34:03 intensity: (13:36 @1) + (19:42 @2) + (45 @3) 7.08 km (4:49 / km) +11m 4:46 / km
ahr:128 max:149 shoes: Adidas Solar Glide

Another easy-ish run.

Thursday Nov 14, 2019 #

Note

9:15-10:45, 12-6:30
12 PM

Strength and Conditioning 45:00 [1]

Home gym. Glute burn.

3x10
Abduction circles
Single leg squat
Bosu balance
Single leg glute bridge

Band lo-hi
Donkey kicks
Single leg touch down
Banded crab walk

Banded squat
Single leg RDL

Alternating dead bugs
Press ups
Leg raises
Plant to T

1 PM

Running 30:01 [2] 6.23 km (4:49 / km)
shoes: Adidas Solar Glide

Plod around the Flask. Felt distinctly average. Got to try out my new coat, that was good.
3 people and 0 cars around. Weirdly quiet.

C • New coat?? 2

Wednesday Nov 13, 2019 #

Note
(sick)

5:30 wake up. Voice considerably better but not normal yet.

1 PM

Walking 50:00 [0] 5.5 km (9:05 / km)

Around the Flask. Jogged a bit when I got bored, but also stopped for around 20mins to watch birds. Had lots of energy but then got cold after stopping for a while.

Tuesday Nov 12, 2019 #

Note
(sick)

Today I woke up at 5am, which is better than yesterdays 4am. Progress woo.

Monday Nov 11, 2019 #

Note
(sick) (rest day)

Yehh I can't really talk at all.

Sunday Nov 10, 2019 #

Note
(sick) (rest day)

Started to feel very run down in Beijing; wasn’t sleeping well and our room was very dry. Didn’t rest up enough as wanted to see the sights and enjoy my time there! Woke up yesterday (Final morning) with a very sore throat and croaky voice. It’s considerably worse today, but hopefully will improve over this week before training kicks in again :)

Saturday Nov 9, 2019 #

10 AM

Running 13:27 [1] 2.8 km (4:48 / km)
ahr:85 max:102 shoes: Mizuno Wave Inspire 15

WU

Orienteering 18:20 intensity: (6:35 @1) + (1:51 @2) + (1:52 @3) + (8:01 @4) + (1 @5) 4.27 km (4:17 / km)
ahr:131 max:165 shoes: Adidas Boston Boost Grey

PWT Langfang - 5th.

8 control score then into a normal course. Didn’t pick a good route for the score and ran in a building too early on one control. Came out around 15s down on Laura so probably lost even more than that.
Ok through the rest, it was mainly running. Disappointed not to get a top 3 spot (Laura 3s ahead and Caroline 0.5s).

Running 15:31 [1] 2.9 km (5:21 / km)
ahr:78 max:91 shoes: Mizuno Wave Inspire 15

WD

Friday Nov 8, 2019 #

9 AM

Running 20:57 [1] 4.21 km (4:58 / km) +13m 4:54 / km
ahr:80 max:91 shoes: Mizuno Wave Inspire 15

Wanted to get to Longtan Park as I haven’t been before. Really nice park, cost me 11p to get in and there is so much going on. Great for easy running, traffic free.

Legs are less dead but still quite sore.

2 PM

Running 10:36 [1] 2.14 km (4:57 / km)
ahr:70 max:73 shoes: Mizuno Wave Inspire 15

WU

Orienteering 15:30 intensity: (6:05 @1) + (50 @2) + (1:37 @3) + (4:42 @4) + (2:16 @5) 3.57 km (4:21 / km)
ahr:138 max:167 shoes: Adidas Boston Boost Grey

PWT Beijing Rose Garden - 6th

Ahhh ok race but didn’t run fast enough and had some bananas. Enjoyed it though.

Running 13:46 intensity: (9:43 @1) + (4:03 @2) 2.56 km (5:23 / km)
ahr:126 max:133 shoes: Mizuno Wave Inspire 15

WD

Thursday Nov 7, 2019 #

Note

My legs are ruined.

9 AM

Running 20:27 [1] 3.07 km (6:40 / km) +2m 6:39 / km
shoes: Mizuno Wave Inspire 15

Fun orienteering (including some games) with a Chinese partner. Good little sprint and nice area.

Wednesday Nov 6, 2019 #

11 AM

Running 1:20:49 intensity: (40:33 @1) + (23:55 @2) + (16:21 @3) 10.09 km (8:01 / km) +697m 5:57 / km
ahr:125 max:157 shoes: Mizuno Wave Inspire 15

The Great Wall of China.

Wow. Even tougher than I remembered. Out for around 2hours. Should also add about 1km and 15minutes of walking up very steep sections, but I stopped my watch a lot.

Tuesday Nov 5, 2019 #

10 AM

Running 15:30 intensity: (9:10 @1) + (6:05 @2) + (15 @3) 3.35 km (4:38 / km) +36m 4:23 / km
ahr:118 max:148 shoes: Mizuno Wave Inspire 15

WU

Orienteering 20:24 intensity: (2:36 @1) + (2:29 @2) + (2:58 @3) + (11:17 @4) + (1:04 @5) 3.86 km (5:17 / km) +92m 4:44 / km
ahr:153 max:166 shoes: X-Talon212

Beijing Expo Forest Park Sprint - 7th.

Tactic of play safe and just find the controls. Worked mostly well and I ran along around the tracks, losing time to those going straighter but not too bothered about that.
4 controls where I lost much bigger chunks of time faffing etc so annoyed about those (4x~20/30s).

Really fun though!

Running 22:19 intensity: (11:41 @1) + (9:33 @2) + (1:05 @3) 3.82 km (5:51 / km) +70m 5:21 / km
ahr:127 max:148 shoes: Mizuno Wave Inspire 15

Slow WD

Monday Nov 4, 2019 #

4 PM

Running 46:52 intensity: (42:14 @1) + (4:38 @2) 9.66 km (4:51 / km) +11m 4:49 / km
ahr:117 max:134 shoes: Mizuno Wave Inspire 15

Easy around the park with the girls. Most with Cecile and Carolin.

Running 2:30 intensity: (2:23 @1) + (7 @2) 0.49 km (5:09 / km)
ahr:121 max:130 shoes: Mizuno Wave Inspire 15

Because we wanted 10km.

Sunday Nov 3, 2019 #

Note
(rest day)

Severe lack of sleep. Must also remember this is holiday/break before winter.

Saturday Nov 2, 2019 #

Note

PWT competition today.
Museum, indoor and outdoor, with 1:2000 and 1:1000 maps. Will be suitably PWT crazy.

9 AM

Running 16:57 [2] 3.61 km (4:42 / km)
shoes: Mizuno Wave Inspire 15

WU

10 AM

Orienteering 12:58 [3] 3.0 km (4:19 / km) +20m 4:11 / km
shoes: Adidas Boston Boost Grey

PWT - Chongqing Industrial Museum.

I ran off the map, lol. Luckily many others ran off the map and I did the best of this group and finished 10th overall.

11 AM

Running 14:07 [1] 2.54 km (5:33 / km) +111m 4:34 / km
shoes: Adidas Boston Boost Grey

WD

12 PM

Orienteering 7:20 [3] 1.44 km (5:06 / km)
shoes: Mizuno Wave Inspire 15

Jogging + the A final course after it had been run.

Running 4:51 [2] 0.97 km (4:59 / km)
shoes: Mizuno Wave Inspire 15

WD

Friday Nov 1, 2019 #

Note

If you ever want to feel really good about yourself, visit a Chinese middle school.

3 PM

Running 43:19 intensity: (21:06 @1) + (21:53 @2) + (20 @3) 8.18 km (5:18 / km) +223m 4:40 / km
ahr:123 max:146 shoes: Mizuno Wave Inspire 15

Easy training. Nice old town.

« Earlier | Later »