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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Running22 13:50:12 103.17(8:03) 166.03(5:00) 1375
  Orienteering6 4:17:38 26.77(9:37) 43.08(5:59) 540
  Total28 18:07:50 129.93(8:22) 209.11(5:12) 1915

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Tuesday May 31, 2011 #

Running 26:57 [3] 5.6 km (4:49 / km) +20m 4:44 / km

Everthrope and back through the golf course.. Felt quite good and enjoyed being out in the nice weather, despite the grass being hugely tall.

Monday May 30, 2011 #

Orienteering 34:12 [4] 7.15 km (4:47 / km) +20m 4:43 / km

York Urban - Women Open...
Was probably a bit better than yesterday, making less route choice errors but there were still a couple in there. Annoyed to not be first.

Sunday May 29, 2011 #

Orienteering 41:15 [4] 8.3 km (4:58 / km) +40m 4:51 / km

Ripon Urban - Womens Open..
Mostly good race, just made a few odd route choices which meant i lost between 5 and 15seconds on a few legs. Started to get tired at the end and completely messed up 23-24, loosing around 50seconds. Apart from that, i really enjoyed it and think i might have won.

Saturday May 28, 2011 #

Running 24:17 [1] 4.52 km (5:22 / km) +20m 5:15 / km

Golf course out and back. Steady pace, Ripon tomorrow..
Very tired from yesterday.

Friday May 27, 2011 #

Note
(rest day)

Last Day of School :(
Had a leavers assembly, a massive garden party with bouncy castles and sumo suits from 2-8, then getting ready for SugarMill from 11pm-3am.. Brilliant day :)

Thursday May 26, 2011 #

Running 31:45 [3] 5.91 km (5:22 / km) +105m 4:56 / km

Little Wold with dad.. Enjoyed the run, saw a deer and felt alright :) Although did a Miranda style trip half way round =/

Wednesday May 25, 2011 #

Running 24:23 [2] 4.51 km (5:24 / km) +20m 5:17 / km

Golf course with dad.. Really tired legs at first, but was alright by the end. Really tired in general at the moment though.

Tuesday May 24, 2011 #

Running 35:10 [5] 8.31 km (4:14 / km) +50m 4:06 / km

Champagne League, Race 6 - South Dalton..
Knew i didn't like this race, and again, didn't particularly enjoy it between roughly 3-7km.. Nice relaxed start i thought, but maybe went too fast without realising. Died a bit between 5 and 6km, and then started to pull back again after then and finished alright.
2nd woman, Melanie not running, but beaten by Becky.

A poor 32second PB.

C • Poor PB 2

Running warm up/down 38:41 [2] 6.67 km (5:48 / km) +70m 5:31 / km

WU and WD

Monday May 23, 2011 #

Running 24:36 [2] 4.53 km (5:26 / km) +20m 5:19 / km

Golf Course run with dad.. Few trees blown over on the paths.

Sunday May 22, 2011 #

Running 31:18 [3] 6.11 km (5:07 / km) +130m 4:38 / km

Beverley Clump with dad before tea.. Was tired after Everthorpe run this morning, but started to feel a bit better towards the end :)

Running 26:07 [3] 5.65 km (4:37 / km) +20m 4:33 / km

Everthorpe run by myself.. Quite enjoyed it :)

Friday May 20, 2011 #

Running 28:08 [2] 5.65 km (4:59 / km) +20m 4:54 / km

Dads choice of Everthorpe and back through the golf course.. Nice pace and enjoyed the bit of rain.

Thursday May 19, 2011 #

Running 38:15 [3] 7.4 km (5:10 / km) +145m 4:42 / km

Railway End.. Been ages since we have been, nice to go down that way though :)

Note

Wooo, selected for Cairngorm, so excited :D
...although it was extremely unexpected!

C • Well done! 2

Wednesday May 18, 2011 #

Running 25:57 [3] 5.6 km (4:38 / km) +20m 4:33 / km

Everthorpe back through the golf course.. Quite a strong wind on the way back, but was really warm out.

Tuesday May 17, 2011 #

Running 37:46 [3] 8.3 km (4:33 / km) +40m 4:27 / km

Went out to South Dalton to do next weeks champagne course.. Felt absolutely rubbish, even had to stop at one point =/

Monday May 16, 2011 #

Running 26:39 [3] 5.5 km (4:51 / km) +20m 4:46 / km

Everthorpe via the golf course. A bit windy in places and raining a little too, but was a nice run out actually :)

Sunday May 15, 2011 #

Orienteering 29:25 [4] 4.0 km (7:21 / km) +100m 6:32 / km

Relay, Womens Short, first leg..
Not a great run again, but a bit better than yesterday i suppose. Liked the area a lot, but got distracted by other people =/

Saturday May 14, 2011 #

Event: British Orienteering Championships
 

Orienteering 1:16:05 [4] 10.05 km (7:34 / km) +210m 6:51 / km

Wow, massive fail..
BUT, fastest leg on W20 12-13, BOOOOOOOOM, a positive to take away.. :D

C • The future is Urban and Spr... 3

Friday May 13, 2011 #

Running 23:46 [2] 4.5 km (5:17 / km) +10m 5:13 / km

Rainy golf course run, steady, with dad :)

Thursday May 12, 2011 #

Running 20:46 [3] 4.48 km (4:38 / km) +10m 4:35 / km

Evening golf course run with dad.. Felt good at first, but then my legs were knackered at the end!

Wednesday May 11, 2011 #

Running 27:45 [2] 5.62 km (4:56 / km) +20m 4:51 / km

Everthorpe.. Wow, tired legs. Nice day out though, enjoyed it.

Tuesday May 10, 2011 #

Running 24:10 [5] 5.72 km (4:13 / km) +110m 3:51 / km

Champagne League Race 5 - Brantingham..
Tough one up Spout Hill (1.2km and 110m climb), and along the path all the way to raywell.
Had an amazing run, so much better than Sunday. Kept next to Laura for 75% of the hill, until she died slightly. Pushed off the top and just kept a constant pace on the flat/down. Managed to stay infront of Laura, so was second woman behind Melanie and also got a 1m 15s PB.. So happy :D

Running warm up/down 40:02 [2] 7.2 km (5:34 / km) +50m 5:22 / km

WU from home to Brantingham and around a bit, 4.1km 21:22.
WD from Raywell to half way back along the course, 3.1km 18:40

Monday May 9, 2011 #

Running 21:59 [2] 4.5 km (4:53 / km) +10m 4:50 / km

Golf Course run with dad. Thunder and Lightening, i think we are pretty hardcore personally ;)

C • lol :) 4

Sunday May 8, 2011 #

Running race 42:04 [5] 10.0 km (4:12 / km) +55m 4:06 / km

Beverley 10km..
Not happy really. PB on this course by 1m 6s, but only a 6s PB on a 10k race. Really wanted to keep a constant pace but couldnt seem to get into it. Felt sluggish and the hot weather didn't help either but theres always next time i suppose.

Running warm up/down 44:19 [2] 7.5 km (5:55 / km)

Warm Up around Beverley.

Running warm up/down 12:00 [1] 1.65 km (7:16 / km)

WD.. Literally couldnt move, so tired!

Saturday May 7, 2011 #

Orienteering 35:54 [3] 6.48 km (5:32 / km) +120m 5:04 / km

Filey Urban..
Actually managed to just have a steady run around (Beverley 10km tomorrow, so couldn't race this event). Turned out going that little bit slower worked for me again, was 2nd on the course.. Really would have liked to have been 1st, but cant complain considering i wasnt going fast, and i took the idiot route choice 18-19.

Friday May 6, 2011 #

Note
(rest day)



Thursday May 5, 2011 #

Running 28:00 [2] 5.6 km (5:00 / km) +20m 4:55 / km

Nice and easy golf course to Everthorpe run :)

Wednesday May 4, 2011 #

Orienteering 21:22 [3] 3.65 km (5:51 / km) +30m 5:37 / km

HALO Poacher, Cottagers Dale Woods..
Only did the short course due to my calf, and just went around at a steady pace. For once didn't get completely lost on a Wednesday night and really enjoyed it. Should maybe orienteer like this more often!

Orienteering warm up/down 19:25 [2] 3.45 km (5:38 / km) +20m 5:28 / km

Searching for mum after i'd finished.. Turns out she had a really good run and i completely missed her so was jogging around for a while looking for her before i decided to go back to the finsh :P

Tuesday May 3, 2011 #

Running 21:26 [2] 4.48 km (4:47 / km) +15m 4:42 / km

Golf course run.. Right calf absolutely killing, other than that was a nice recovery-ish run.

Monday May 2, 2011 #

Running 59:13 [3] 11.82 km (5:01 / km) +310m 4:26 / km

Home from Ferriby.. Felt good for most of it, minus the two steep hills - almost stopped dead on the second one but managed to keep going :P Just short of 2minutes faster than our best for this run, so pleased with that :)

Sunday May 1, 2011 #

Running 44:43 [3] 8.7 km (5:08 / km) +65m 4:57 / km

Scunthorpe.. Not exactly sure where, but went to brumby woods near the end. Was only anticipating a 6km run, but really enjoyed it - nice to be somewhere different :)

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