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Training Log Archive: CharlWard

In the 31 days ending Dec 31, 2009:

activity	#	time	miles		km		+m
Running	11	5:45:00	39.99	(8:38)	64.36	(5:22)	1150
Orienteering	7	5:33:54	31.11	(10:44)	50.06	(6:40)	545	9 /	13c	69%
Warm Up/Down	9	2:31:05	15.94		25.65		95
Strength	4	2:15:00
Squash	1	50:00
Netball	1	45:00
Core Strength	1	40:00
Circuits	1	30:00
Total	22	18:49:59	87.04		140.07		1790	9 /	13c	69%
[1-5]	22	18:39:59

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Thursday Dec 31, 2009 #

Orienteering 26:12 [2] 3.42 km (7:40 / km) +30m 7:20 / km

Putting out my controls :)

Orienteering 29:31 [3] 3.64 km (8:07 / km) +50m 7:35 / km

Did the courses dad had planned for me..
Wasnt doing very well to be honest, but was all good training :)

Orienteering 24:46 [2] 3.6 km (6:53 / km) +30m 6:36 / km

Collecting the remainder of the 'controls'.

Wednesday Dec 30, 2009 #

Orienteering 54:56 [4] 9.27 km (5:56 / km) +50m 5:46 / km

Ran the Westwood Blue course from 13th December, 8.6km straight line.
Ran with dad doing alternate legs.. Was good and much more interesting than a normal run :)

Tuesday Dec 29, 2009 #

Running 53:27 [3] 8.37 km (6:23 / km) +350m 5:17 / km

Did the same run that dad did yesterday.. Was quite tough in parts, but felt good for going out :)

Sunday Dec 27, 2009 #

Orienteering 37:44 [4] 6.38 km (5:55 / km)

Went to Beverly Westwood to do some training as Skipwith and the City of Hull race were both cancelled..
Dad put out some sticks with pegs on for me/mum to collect. I did two courses of 3km, and mum did one course of 3km. It was my aim to do both before she could do one :)
Thought both went well! Mum had got 'lost' on her 2nd control, and so i was finished before she had reached number 4..
Underfoot is was qiute slippy/icey and my legs ached a lot at the end but although the competition went out the window, it was good :)

Warm Up/Down 10:00 [1] 1.5 km (6:40 / km)

Jogging.

Saturday Dec 26, 2009 #

Core Strength 40:00 [1]

In the lounge with David.

Thursday Dec 24, 2009 #

Running 28:27 [3] 5.15 km (5:31 / km) +120m 4:57 / km

Yey, christmas!!
Nice run, a bit faster paced than the past few days :)

Wednesday Dec 23, 2009 #

Running 48:27 [3] 8.02 km (6:02 / km) +215m 5:20 / km

Run with dad again in all the snow.. Ended up being further than i had anticipated going for, but was good :)

Tuesday Dec 22, 2009 #

Running 53:26 [3] 8.46 km (6:19 / km) +215m 5:36 / km

Run with dad up though Little Wold and right through the other side down to the little car-park thing.. Then through some feilds and across the old railway and back home.. Didnt think we were out as long as we were, but i guess the snow makes you slower :)

Note

Very very achey from squash/playing in the snow!

Monday Dec 21, 2009 #

Squash 50:00 [3]

Was good i think.. even beat David once! :)

Note

Went and played in the snow; fell off the sledge at one point though, and went down a muddy hill :(

Sunday Dec 20, 2009 #

Running 32:44 [5] 7.46 km (4:23 / km)

City of Hull Christmas Handicap.
At the humber Bridge country park, out along the foreshore to Ferriby and back again.. Didn't anticipate how far it was, so went out too fast and was knackered by the end :P
Beat David though so that's goooood ;)

Warm Up/Down 11:30 [2] 1.7 km (6:46 / km)

Warm down around the country park and back to the car.

Warm Up/Down 12:00 [2] 1.8 km (6:40 / km)

Trying to find everyone as a warm up.. Took us a while.

Saturday Dec 19, 2009 #

Running 35:51 [3] 5.6 km (6:24 / km) +180m 5:31 / km

Wow, actually did some exercise!
Really nice run through all the snow in some new woods that i havnt been to before.. Was good, although a little cold :P

Thursday Dec 17, 2009 #

Strength 50:00 [3]

Tuesday Dec 15, 2009 #

Note
(rest day)

Monday Dec 14, 2009 #

Orienteering 13:23 [5] 2.83 km (4:44 / km)

HALO Night Sprint and Chase..
Prologue: went well i think, didn't make many errors, just a few seconds here and there :) Was 2nd to Zac by 4seconds!

Orienteering 14:16 [5] 3.08 km (4:38 / km)

Chase..
Made a mistake on 3 which allowed Zac to catch up with me (we had the slowest go off first so that they wernt out last for ages!).. Kept with him and chased down the others and was with Neil, Dean, Zac and Jake towards the end.. Came in 2nd behind Dean who cheated (i think) by not going up the stairs and simply reaching up :P
Was 2nd on time on this race, and overall behind Zac. 34seconds behind in the end i think.
:)

Warm Up/Down 9:00 [2] 1.6 km (5:37 / km)

Collecting controls with David.

Sunday Dec 13, 2009 #

Warm Up/Down 8:00 [1] 5.4 km (1:29 / km)

Jog with emily to the start and around.. Not really many places to go!
Also stretched :)

Orienteering 47:56 [4] **** 6.74 km (7:07 / km) +185m 6:15 / km
spiked:9/13c

5.4km straight line.
A good run overall i think, my favourite event of the year as i finished first! :P
Went well to 1, 2 and 3.. But made a mistake on 4 which lost me one minute.. Tried not to let it affect me though and then managed 5, 6, 7, 8 and 9 fine :) (went slightly off on 6 as i started going to number 9, but had the fastest split; dad was infront of me on the path so i chased him down which was probably why i was faster :P)
Then made a 3minute mistake on ten. Picked a rubbish attackpoint and didnt concentrate enough. Was on the main track, and decided to go right along this smaller path and come off the edge of the green; got confused by the marsh area and went off to the left. Did what tony told me to do and 'get out' as quick as possible. Once i had got out onto the track, i knew exactly where i was and spiked the control. (Should have continued down the main track to 10 and gone in where i went on after my relocation).
11, 12 and 13 were all fine i think :)

Really, really happy!

Saturday Dec 12, 2009 #

Orienteering 1:14:00 [3] 8.9 km (8:19 / km) +200m 7:28 / km

Various exercsies.. Did five courses in total, but did one extra course just folling emily :)

Hednesford Camp - In the monring, i did contouring one, two and three(twice). Completed the first with a compass and felt it was ok, and did the others without which i felt better with because it made me concentrate much more!!
Nice area :)

Brindley Heath - Afternoon with two courses, contouring one and contouring two. Number one was quite easy; it had some nice running it in and made you count a lot though :P
Made a bit of a mess on the second one; wasnt enjoying the waist high heather out on the top :(

Overall, a really good training day :):)

Warm Up/Down 20:00 [2] 3.2 km (6:15 / km) +80m 5:33 / km

In the morning, aidan led the jog, through brambles and rubbish! Afternoon, me jonny and emily did out own jog :)
And after the courses, me and jonny went for a loop round, 1.2km.

Thursday Dec 10, 2009 #

Running 15:30 [5] 3.7 km (4:11 / km) +15m 4:06 / km

East Riding Schools Cross-country.. 2nd out of year12 and 13 :D

Warm Up/Down 14:56 [2] 2.77 km (5:23 / km) +15m 5:15 / km

Warm up jog with Jamie and Glenn, and then jog to cool down on my own around the field :)

Warm Up/Down 10:00 [0]

Stretches.

Strength 20:00 [3]

Wednesday Dec 9, 2009 #

Note

Was going to go to track, but got asked to car-park.. and the £7 an hour persuaded me of standing in the cold :P

Tuesday Dec 8, 2009 #

Running 23:54 [3] 5.0 km (4:47 / km) +30m 4:38 / km

5km Loop with dad after school.. Good to get out i think :)

Warm Up/Down 12:00 [1]

Monday Dec 7, 2009 #

Strength 20:00 [2]

Netball 45:00 [3]

Running 4:07 [4] 1.0 km (4:07 / km)

1km time-trial with 5 controls.. winner! ;)

Orienteering 11:10 [4] 2.2 km (5:05 / km)

Pairs exercise - Compass and Pacing.
Was ok i think, out a bit on a few controls though.

Sunday Dec 6, 2009 #

Strength 45:00 [2]

Friday Dec 4, 2009 #

Note

Mehh.. Crap Day!

Thursday Dec 3, 2009 #

Circuits 30:00 [3]

Wednesday Dec 2, 2009 #

Warm Up/Down 16:09 [2] 2.93 km (5:31 / km)

1.83km warm up - 10m 19s
1.1km cool down - 5m 50s

Running 14:54 [5] 4.2 km (3:33 / km)

We did 300m fast then 200m jogging rest continuously for 30minutes. (just the 300's on here :) )
Fastest 300m at the end was 58sec, slowest throughout the time was 67sec.. mainly 63-65sec reps though.

Running 15:30 [2] 2.8 km (5:32 / km)

All the 200m rests added together.

Tuesday Dec 1, 2009 #

Running race 18:43 [5] 4.6 km (4:04 / km) +25m 3:58 / km

Third Winter League Race...
Went ok i think, 7seconds faster than last time so pleased with that :)

Seem to have developed a cold overnight though =/

Warm Up/Down 27:30 [2] 4.75 km (5:47 / km)

2.65km warm up - 15:27
2.1km cool down - 12:03

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