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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Running34 14:44:44 107.28(8:15) 172.65(5:07) 3171
  Orienteering10 4:34:38 31.99(8:35) 51.49(5:20) 1110
  Strength and Conditioning5 3:00:00
  Total44 22:19:22 139.27 224.13 4281
  [1-5]39 19:19:22
averages - sleep:8.2 rhr:34

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Wednesday Aug 31, 2016 #

10 AM

Running 56:07 intensity: (4:33 @1) + (37:31 @2) + (13:43 @3) + (20 @4) 10.15 km (5:32 / km) +355m 4:42 / km
ahr:135 max:160

Beaut run again with Dad.

Need to take some more rest, feeling awful this evening.

Tuesday Aug 30, 2016 #

12 PM

Running 46:51 intensity: (11:18 @1) + (25:01 @2) + (10:32 @3) 8.46 km (5:32 / km) +352m 4:35 / km
ahr:131 max:154

Ambleside - Troutbeck.

Nice.

Running 3:57 intensity: (25 @1) + (2:19 @2) + (1:13 @3) 1.03 km (3:51 / km)
ahr:136 max:158

Strides with Dad.

Monday Aug 29, 2016 #

12 PM

Running 27:55 intensity: (9:38 @1) + (17:53 @2) + (24 @3) 5.23 km (5:20 / km) +107m 4:51 / km
ahr:125 max:156

Tarn Hows, easy with David.

Running 2:12 intensity: (28 @1) + (1:12 @2) + (32 @3) 0.58 km (3:48 / km) +1m 3:46 / km
ahr:130 max:152

Dad's strides.

Sunday Aug 28, 2016 #

Note
(rest day)


Saturday Aug 27, 2016 #

7 AM

Running 44:46 intensity: (5:40 @1) + (36:24 @2) + (2:42 @3) 8.76 km (5:07 / km) +146m 4:43 / km
ahr:131 max:152

Nice pre-breakfast. Found a good trail.

Friday Aug 26, 2016 #

9 AM

Running warm up/down 10:03 intensity: (1:30 @1) + (8:33 @2) 2.11 km (4:46 / km) +2m 4:44 / km
ahr:128 max:142

WU

Orienteering 16:06 intensity: (9 @1) + (8 @2) + (42 @3) + (14:04 @4) + (1:03 @5) 3.77 km (4:16 / km) +85m 3:50 / km
ahr:163 max:170

WOC Sprint Final.

Great to get out and do this. I think I knew roughly 70% of the course. It is very interesting to compare my time (knowing a lot of the course) to those times ran on the day.

Running warm up/down 9:41 intensity: (25 @1) + (9:15 @2) + (1 @3) 1.85 km (5:14 / km) +4m 5:11 / km
ahr:136 max:145

WD

Thursday Aug 25, 2016 #

9 AM

Running 21:26 intensity: (2:48 @1) + (16:37 @2) + (2:01 @3) 4.27 km (5:01 / km) +127m 4:22 / km
ahr:130 max:147

Beaut little pre-breakfast run to Dafto Island. Very peaceful over there.

Wednesday Aug 24, 2016 #

Note
(rest day)

Feeling run down. Time for a bit of a break before training resumes.

Tuesday Aug 23, 2016 #

Note

Not sure that a 78min getting lost/walk/jog/stumble is really worth it.

9 AM

Running warm up/down 9:37 intensity: (2:35 @1) + (7:01 @2) + (1 @3) 1.73 km (5:34 / km) +25m 5:12 / km
ahr:124 max:144

WU

10 AM

Orienteering 40:20 intensity: (20:03 @2) + (20:17 @3) 6.95 km (5:48 / km) +122m 5:20 / km
ahr:133 max:163

ROC Middle.

Halved the time I was out because probably more than half was stood still/walking.

11 AM

Running warm up/down 6:15 intensity: (40 @1) + (5:00 @2) + (35 @3) 1.23 km (5:04 / km)
ahr:130 max:147

WD

Monday Aug 22, 2016 #

11 AM

Running 44:32 intensity: (14:17 @1) + (30:00 @2) + (15 @3) 8.03 km (5:33 / km) +94m 5:14 / km
ahr:122 max:147

Little run out into some forest nearby. Found 4 controls and then jogged on some paths.

Sunday Aug 21, 2016 #

7 AM

Running 17:27 intensity: (7:47 @1) + (9:40 @2) 3.12 km (5:35 / km) +34m 5:18 / km
ahr:118 max:138

Morning jog along the coast. KJ and James for company.

4 PM

Running warm up/down 13:48 [3] 2.81 km (4:54 / km) +2m 4:53 / km

WU

5 PM

Orienteering 13:59 [5] 3.25 km (4:18 / km) +85m 3:48 / km

WOC Sprint Relay.

Handed over, not happy with myself at all. I felt like I should have been up there with the leaders.

Reflection - it was a solid run and set the team off well. Just one small route choice error near the end cost me a couple of places and seconds, but nothing major. Met my aim of controlling myself to the first control, and kept cool throughout. A bit annoyed that the forking was so obviously biased, and therefore we couldn't be at the front of the race from control 3.

Not sure I'll ever be satisfied with my own performance until I come back in touch with the leaders.

C • congrats! 2
6 PM

Running warm up/down 7:25 [1] 1.37 km (5:26 / km)

WD

Saturday Aug 20, 2016 #

9 AM

Running 6:16 [3] 1.01 km (6:13 / km)

WU part one.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

WU part 2.

Orienteering 13:52 [4] 3.1 km (4:28 / km) +60m 4:05 / km

Sprint Qual.

Mostly satisfied. Just one control where I lost focus and made a similar mistake to the World Cup.
Good to get this shake out for my legs.

10 AM

Running warm up/down 11:00 [3] 1.76 km (6:15 / km)

WD

Friday Aug 19, 2016 #

3 PM

Orienteering 17:05 [3] 3.19 km (5:22 / km) +28m 5:08 / km

Model event.

Thursday Aug 18, 2016 #

Note

Checking out Grebbestad for some confidence boosting.

11 AM

Orienteering 21:59 intensity: (4:25 @1) + (14:46 @2) + (2:48 @3) 4.27 km (5:09 / km) +75m 4:44 / km
ahr:130 max:153


Wednesday Aug 17, 2016 #

Note

Easy jog from the hut with Ed and Liz.

6 PM

Running 23:23 intensity: (9:54 @1) + (13:29 @2) 4.43 km (5:17 / km) +91m 4:47 / km
ahr:119 max:144


Tuesday Aug 16, 2016 #

Note
rhr:31 slept:7.0


5 PM

Running warm up/down 17:49 intensity: (2:10 @1) + (13:20 @2) + (2:19 @3) 3.48 km (5:08 / km) +89m 4:33 / km
ahr:132 max:152

WU

Running 6:03 intensity: (15 @1) + (1:15 @2) + (2:16 @3) + (2:17 @4) 1.73 km (3:29 / km) +83m 2:49 / km
ahr:151 max:164

2 x 3 x 1min.

Running 58 intensity: (19 @1) + (31 @2) + (8 @3) 0.32 km (3:02 / km)
ahr:125 max:152

4 x football pitch.

Running 41 intensity: (24 @1) + (17 @2) 0.19 km (3:32 / km)
ahr:117 max:142

3 x 18 yard box agility.

Running warm up/down 15:41 intensity: (2:17 @1) + (11:11 @2) + (2:13 @3) 3.08 km (5:05 / km) +32m 4:50 / km
ahr:133 max:154

WD

Monday Aug 15, 2016 #

Note
rhr:34 slept:7.0

Must stop getting up to watch Olympics...

5 PM

Running 40:16 intensity: (8:19 @1) + (24:56 @2) + (7:01 @3) 7.55 km (5:20 / km) +180m 4:46 / km
ahr:129 max:157

Rivelin cafe loop, again.

6 PM

Strength and Conditioning 20:00 [0]

Quick core.

Sunday Aug 14, 2016 #

Note
rhr:35 slept:7.0

Up between 1 and 330 to watch the Olympics

11 AM

Running warm up/down 11:13 intensity: (6:46 @1) + (4:27 @2) 2.15 km (5:13 / km) +26m 4:55 / km
ahr:115 max:137

WU

Orienteering 19:13 intensity: (24 @1) + (2:28 @2) + (10:06 @3) + (6:15 @4) 3.94 km (4:53 / km) +126m 4:12 / km
ahr:154 max:164

Slightly long sprint course in Lincoln City Centre.
Nice testing course with plenty of climb!

Orienteering 21:08 intensity: (28 @1) + (4:12 @2) + (16:28 @3) 4.56 km (4:38 / km) +15m 4:33 / km
ahr:146 max:154

Little cruise around a short course in Lincoln North.

Running 17:26 intensity: (5:40 @1) + (11:43 @2) + (3 @3) 3.2 km (5:27 / km) +7m 5:23 / km
ahr:119 max:146

WD inc 4xstrides.

Saturday Aug 13, 2016 #

Note
rhr:40 slept:9.5

HR up a bit - might change training planned.

9 AM

Running 41:52 intensity: (8:39 @1) + (26:50 @2) + (6:23 @3) 7.97 km (5:15 / km) +192m 4:41 / km
ahr:129 max:156

Easy Rivelin cafe loop with 4 x relaxed/tall hill near the end.

Friday Aug 12, 2016 #

6 AM

Running 23:12 intensity: (5:28 @1) + (16:29 @2) + (1:15 @3) 4.4 km (5:17 / km) +75m 4:52 / km
ahr:127 max:149

Short morning loop.

4 PM

Running 4:55 [3] 1.0 km (4:54 / km) +10m 4:40 / km

To Goodwin.

5 PM

Strength and Conditioning 40:00 [0]


6 PM

Running 6:07 [3] 1.12 km (5:28 / km) +36m 4:43 / km

Back from Goodwin.

Thursday Aug 11, 2016 #

5 PM

Running warm up/down 18:30 intensity: (5:17 @1) + (12:33 @2) + (40 @3) 3.91 km (4:44 / km) +24m 4:35 / km
ahr:125 max:147

WU

Running 10:01 intensity: (13 @1) + (1:09 @2) + (8:38 @3) + (1 @4) 2.59 km (3:52 / km) +13m 3:47 / km
ahr:152 max:160

T10

Feeling relaxed and smooooth.

Running 1:29 intensity: (4 @1) + (1:13 @2) + (12 @3) 0.5 km (3:00 / km)
ahr:138 max:147

4 x ~20s downhill on grass.

Running 3:40 intensity: (14 @1) + (1:10 @2) + (1:55 @3) + (21 @4) 0.68 km (5:24 / km) +70m 3:34 / km
ahr:146 max:162

2 x 5 x Alpine Road (jog back, 4mins)

Running 1:26 intensity: (12 @1) + (43 @2) + (31 @3) 0.46 km (3:09 / km)
ahr:135 max:155

4 x ~20s flat.

Running warm up/down 12:13 intensity: (2:20 @1) + (3:05 @2) + (6:48 @3) 2.09 km (5:50 / km) +115m 4:35 / km
ahr:140 max:156

WD

Wednesday Aug 10, 2016 #

6 AM

Running 47:23 intensity: (7:49 @1) + (33:21 @2) + (6:13 @3) 9.05 km (5:14 / km) +229m 4:39 / km
ahr:131 max:156

Pre-breakfast into Rivelin but cut a bit short.

5 PM

Strength and Conditioning 45:00 [0]


Tuesday Aug 9, 2016 #

Note
rhr:32 slept:9.0


2 PM

Running warm up/down 8:27 intensity: (4:15 @1) + (4:12 @2) 1.66 km (5:06 / km) +10m 4:57 / km
ahr:118 max:136


Running 29:55 intensity: (19 @1) + (1:44 @2) + (14:11 @3) + (13:41 @4) 7.16 km (4:11 / km) +170m 3:44 / km
ahr:156 max:166

Tempo.

Pretty good, maybe started a bit fast but happy with the time.

Running warm up/down 6:07 intensity: (20 @1) + (5:36 @2) + (11 @3) 1.31 km (4:40 / km) +3m 4:37 / km
ahr:135 max:146


Monday Aug 8, 2016 #

Note
rhr:34 slept:8.5


8 AM

Strength and Conditioning 45:00 [0]


2 PM

Running 1:26 intensity: (38 @1) + (48 @2) 0.38 km (3:49 / km)
ahr:120 max:140

Strides.

Running 31:08 intensity: (2:05 @1) + (22:38 @2) + (6:25 @3) 6.13 km (5:05 / km) +116m 4:38 / km
ahr:136 max:155

Little Wold 1.5

Running 1:23 intensity: (20 @1) + (1:00 @2) + (3 @3) 0.37 km (3:44 / km)
ahr:127 max:147

Strides.

Sunday Aug 7, 2016 #

Note
rhr:32 slept:8.0


10 AM

Running warm up/down 8:02 intensity: (3:23 @1) + (4:39 @2) 1.58 km (5:05 / km) +22m 4:45 / km
ahr:118 max:132

WU

Orienteering 24:03 intensity: (1:34 @1) + (6:29 @2) + (15:59 @3) + (1 @4) 4.59 km (5:14 / km) +124m 4:37 / km
ahr:145 max:160

Scarbados.

Running warm up/down 8:19 intensity: (2:22 @1) + (3:20 @2) + (2:37 @3) 1.25 km (6:39 / km) +60m 5:22 / km
ahr:131 max:156


Orienteering 25:51 intensity: (1:08 @1) + (9:41 @2) + (15:02 @3) 4.37 km (5:55 / km) +189m 4:52 / km
ahr:144 max:158

Scarbados #2.

Running warm up/down 9:52 intensity: (1:16 @1) + (8:36 @2) 1.92 km (5:08 / km) +11m 5:00 / km
ahr:127 max:144

WD

Saturday Aug 6, 2016 #

Note
rhr:32 slept:9.5


10 AM

Running 35:12 intensity: (4:34 @1) + (25:02 @2) + (5:36 @3) 7.18 km (4:54 / km) +173m 4:22 / km
ahr:134 max:156

With dad.

Running 1:30 intensity: (24 @1) + (1:05 @2) + (1 @3) 0.38 km (3:58 / km)
ahr:128 max:145

Dads strides.

8 PM

Strength and Conditioning 30:00 [0]

Short core session.

Friday Aug 5, 2016 #

Note
(rest day)

Sad to be leaving Hungary, and gutted we couldn't make it to Sweden.

Thursday Aug 4, 2016 #

9 AM

Running 5:32 [3] 1.02 km (5:24 / km) +38m 4:33 / km

Warm up.

10 AM

Orienteering 46:41 [3] 6.0 km (7:47 / km) +200m 6:40 / km

WUOC Relay.

Actually enjoyed it. Could have been better but wasn't stressed and just tried to have a good time.

Wednesday Aug 3, 2016 #

Note

Beaut pre breakfast run.

7 AM

Running 31:59 [3] 6.7 km (4:47 / km) +34m 4:39 / km

Out along the river and back. Nicest time of the day to run.

Tuesday Aug 2, 2016 #

7 AM

Running 16:32 [3] 3.17 km (5:13 / km) +15m 5:06 / km

Morning jog.

3 PM

Running warm up/down 10:33 [3] 2.0 km (5:17 / km) +1m 5:16 / km

WU

5 PM

Orienteering 14:21 [5] 3.5 km (4:06 / km)

WUOC Sprint Relay.

Not bad, I suppose.

C • Gold!! 3

Running 4:31 [3] 0.7 km (6:29 / km)

Very poor attempt at a WD.

Monday Aug 1, 2016 #

Note

Easy training downtown.

9 AM

Running 20:40 [3] 4.35 km (4:45 / km)

Good to get out in relevant streets.

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