Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Running	46	17:58:20	134.37	(8:02)	216.24	(4:59)	2242
Orienteering	16	5:18:54	44.16	(7:13)	71.07	(4:29)	409
Total	52	23:17:14	178.53	(7:50)	287.32	(4:52)	2651

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Friday Jul 31, 2015 #

Orienteering 13:49 [5] 3.6 km (3:50 / km)

WOC Qualifier, Forres.

Really solid run, stuck to the plan and it worked.
No risks or anything special; so excited to be in the final!

5 PM

Running warm up/down 14:09 [2] 2.95 km (4:48 / km) +2m 4:47 / km

6 PM

Running warm up/down 12:01 [2] 2.05 km (5:52 / km) +2m 5:50 / km

Thursday Jul 30, 2015 #

12 PM

Running 20:18 [2] 3.91 km (5:11 / km) +17m 5:05 / km

Nairn Model.

C • 3rd 2

Wednesday Jul 29, 2015 #

12 PM

Running 28:37 [3] 6.1 km (4:41 / km) +16m 4:38 / km

Lossie.
WU, short intervals and WD.

Tuesday Jul 28, 2015 #

4 PM

Running 32:06 [2] 6.56 km (4:54 / km) +3m 4:53 / km

Ardersier, along the coast to Fort George and back.

C • Looks 1

Monday Jul 27, 2015 #

5 PM

Running warm up/down 13:03 [2] 2.42 km (5:24 / km) +76m 4:40 / km

6 PM

Orienteering 14:33 [4] 3.25 km (4:29 / km) +55m 4:08 / km

Inverness Squad Sprint.
Pretty slow to get going, but really enjoyed it and felt in control from 6 onwards.
Went over an uncrossable fence that had fallen down next to the crossable bit, so tehcnically DQ'd :( - annoyed as I should have noticed and not gone over it, but overall a really positive run and enjoyable.

Running warm up/down 12:52 [2] 2.14 km (6:00 / km) +47m 5:25 / km

Sunday Jul 26, 2015 #

8 AM

Running 26:01 [2] 4.76 km (5:28 / km) +101m 4:57 / km

Braids Golf Course.
Who knew Edinburgh could have such beautiful weather?

1 PM

Running 46:30 [3] 9.54 km (4:52 / km) +34m 4:47 / km

WU.
Two gaffled loops around St. Andrews.
WD along the beach.

Really great training (thanks Dad!), nice running along the beach too.

C • Glad you enjoyed it! 1

Saturday Jul 25, 2015 #

4 PM

Orienteering 50:19 [3] 8.49 km (5:56 / km) +154m 5:26 / km

Warm Up around the Meadows and sprint training in Edinbugh.
Slow around the streets due to tourists and extreme slipperyness, but great to be in some alleys.

5 PM

Running warm up/down 8:12 [2] 1.51 km (5:25 / km) +17m 5:08 / km

Friday Jul 24, 2015 #

3 PM

Running 42:48 [3] 8.59 km (4:59 / km) +187m 4:30 / km

East Dale Bottom.

Thursday Jul 23, 2015 #

10 AM

Running 31:58 [1] 6.0 km (5:20 / km) +149m 4:44 / km

Beverley Clump.

Wednesday Jul 22, 2015 #

6 PM

Running warm up/down 18:01 [2] 3.53 km (5:06 / km) +3m 5:05 / km

Running 16:46 [5] 5.1 km (3:17 / km) +1m 3:17 / km

CoH Track

600, 500, 400, 200 (x3)
90s between each, 60s after the first 200, 120s after the 2nd 200.

600's- 2:05, 2:00, 2:00
500's- 1:40, 1:38, 1:41
400's- 77, 77, 78
200's- 37, 36, 38

7 PM

Running warm up/down 20:27 [2] 3.87 km (5:17 / km) +2m 5:16 / km

Tuesday Jul 21, 2015 #

7 AM

Running 37:12 [3] 7.19 km (5:11 / km) +166m 4:38 / km

Railway End.
Bit early!

Monday Jul 20, 2015 #

12 PM

Running warm up/down 15:47 [3] 3.42 km (4:37 / km) +1m 4:37 / km

Orienteering 17:23 [5] 4.42 km (3:56 / km) +2m 3:55 / km

Willows Test Sprint.

Slight mistake 4-5, didn't see a better route 6-7, went 12-3-13.
Otherwise pretty good. getting quite tired from 13 onwards!

1 PM

Running warm up/down 2:15 [2] 0.41 km (5:29 / km) +1m 5:25 / km

Jog

Orienteering 8:43 [3] 2.03 km (4:18 / km) +2m 4:17 / km

RC Course 1.
So much easier orienteering at this speed.

Running warm up/down 2:50 [2] 0.47 km (6:03 / km) +1m 5:59 / km

Jog.

Orienteering 7:25 [3] 1.78 km (4:10 / km) +3m 4:07 / km

RC Course 2.
Again feeling good and in control.

Running warm up/down 9:41 [2] 1.92 km (5:02 / km) +2m 5:01 / km

Sunday Jul 19, 2015 #

Note
(rest day)

Saturday Jul 18, 2015 #

Note

Altered today's training from a double session to the single afternoon as still have tired legs from Wednesday.

Pretty bad allergic reaction following the warm down today, possible rest day tomorrow or just a very easy evening jog.

9 AM

Running 17:11 [2] 3.36 km (5:07 / km) +17m 5:00 / km

Morning jog.

3 PM

Running warm up/down 12:03 [2] 2.41 km (5:00 / km) +6m 4:56 / km

Orienteering 17:38 [4] 4.16 km (4:15 / km) +15m 4:10 / km

Otley Sprint.
A few better routes could have been taken on reflection but overall good. Just one miss 4-5, shame the good route choice was cut off the map and I didn't quite get dad's drawn on bit!

C • Blame the planner! 2

4 PM

Running warm up/down 11:18 [2] 2.18 km (5:12 / km) +8m 5:06 / km

Friday Jul 17, 2015 #

4 PM

Running 22:20 [2] 4.42 km (5:03 / km) +17m 4:58 / km

Golf Course.
Much needed easy day.

Thursday Jul 16, 2015 #

1 PM

Running 1:01:45 [3] 11.63 km (5:19 / km) +143m 5:00 / km

Sherwood Pines with dad.

Wednesday Jul 15, 2015 #

6 PM

Running warm up/down 22:14 [2] 4.31 km (5:10 / km) +54m 4:51 / km

7 PM

Running race 38:22 [5] 9.96 km (3:51 / km) +57m 3:45 / km

Scunthorpe 10k.

Positives: PB, 1st woman, course record.
Negatives: not the course I was hoping for, thought I was faster than this, didn't even break 38:20.

Running warm up/down 11:10 [1] 1.87 km (5:58 / km) +2m 5:56 / km

WD feeling rubbish.

C • pb 2

Tuesday Jul 14, 2015 #

11 AM

Running 32:38 [2] 6.24 km (5:14 / km) +118m 4:47 / km

Monday Jul 13, 2015 #

8 AM

Running 33:09 [1] 4.64 km (7:09 / km) +90m 6:31 / km

With Jess and Ruth through some beautiful woods.

11 AM

Orienteering 27:04 [2] 5.24 km (5:10 / km) +4m 5:09 / km

Dingwall pairs with Ruth.
Nice little area. Actually remembered where all my controls were for once.

Sunday Jul 12, 2015 #

7 AM

Running warm up/down 16:01 [2] 3.38 km (4:44 / km) +1m 4:44 / km

8 AM

Orienteering 13:59 [5] 3.5 km (4:00 / km) +20m 3:53 / km

WOC Test Race.

Wrong road 2-3.
Went to 13 before 12.
Went to 16 before 15.

Clearly not awake; disappointing performance.
Legs felt good though.

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)

10 AM

Orienteering 13:49 [3] 2.78 km (4:59 / km) +12m 4:52 / km

Elgin.
Easy around an extra course planned by GG.

11 AM

Running warm up/down 5:26 [2] 1.06 km (5:07 / km) +6m 4:59 / km

Orienteering 8:18 [4] 2.08 km (4:00 / km)

Euromeeting sprint (legs 1-11 only).

Good minus 4-5, so re-ran afterwards.

12 PM

Orienteering 1:35 [4] 0.41 km (3:52 / km) +5m 3:38 / km

4-5 again.
Took the route I had actually planned to do.

Running warm up/down 5:16 [2] 1.03 km (5:07 / km) +4m 5:01 / km

Saturday Jul 11, 2015 #

4 PM

Running 33:05 [3] 6.75 km (4:54 / km) +43m 4:45 / km

With Alice, out of Elgin and back.

Friday Jul 10, 2015 #

10 AM

Running 37:55 [3] 7.6 km (4:59 / km) +180m 4:28 / km

Beverley Clump plus a tempo loop in Little Wold.

Thursday Jul 9, 2015 #

12 PM

Running 33:04 [2] 6.16 km (5:22 / km) +116m 4:54 / km

Wednesday Jul 8, 2015 #

6 PM

Running warm up/down 16:44 [2] 3.27 km (5:07 / km) +4m 5:05 / km

7 PM

Running 17:04 [5] 5.0 km (3:25 / km) +1m 3:25 / km

CoH Track.

3 x 600, 1 x 1000 (off 90)
(2mins)
1 x 1000, 2 x 600 (off 90)

All 600's at 2:02, both 1000's at 3:27.

Running warm up/down 12:21 [2] 2.4 km (5:09 / km) +2m 5:07 / km

Tuesday Jul 7, 2015 #

10 AM

Running 40:20 [3] 8.01 km (5:02 / km) +120m 4:41 / km

Coomber Dale - Drewton - Golf Course.

Monday Jul 6, 2015 #

10 AM

Orienteering 32:43 7.36 km (4:27 / km) +7m 4:25 / km

Lincoln North Sprintervals.

WU- 13:37, 2.63km, 5:10 min/k
Loop 1- 5:30, 1.46km, 3:45 min/k
Loop 2- 5:42, 1.55km, 3:40 min/k
Loop 3- 2:46, 0.74km, 3:44 min/k
WD- 5:08, 0.97km, 5:17 min/k

11 AM

Orienteering 29:31 7.08 km (4:10 / km) +3m 4:10 / km

Birchwood (Lincoln) Sprintervals.

WU- 7:35, 1.49km, 5:06 min/k
Loop 1- 8:39, 2.13km, 4:03 min/k (really technical)
Loop 2- 5:58, 1.6km, 3:44 min/k
Loop 3- 7:18, 1.85km, 3:56 min/k (getting a bit tired)

12 PM

Running warm up/down 8:14 [2] 1.71 km (4:49 / km) +1m 4:48 / km