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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running30 24:39:10 192.76(7:40) 310.22(4:46) 4863
  Strength and Conditioning10 6:15:00
  Orienteering1 39:06 5.21(7:30) 8.39(4:40) 54
  Total40 31:33:16 197.98 318.61 4917
averages - sleep:8.4 rhr:34

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Sunday Dec 31, 2017 #

9 AM

Orienteering 39:06 intensity: (49 @1) + (18:14 @2) + (19:28 @3) + (35 @4) 8.39 km (4:40 / km) +54m 4:31 / km
ahr:144 max:161

Testing score.

Saturday Dec 30, 2017 #

12 PM

Running 59:05 intensity: (3:36 @1) + (29:28 @2) + (7:24 @3) + (18:34 @4) + (3 @5) 13.56 km (4:21 / km) +57m 4:16 / km
ahr:144 max:168

25 tempo

Friday Dec 29, 2017 #

Note
(rest day)


8 AM

Strength and Conditioning 30:00 [1]

Set 1
10 10kg squat and press
10 10kg chest press
10 V sits
10 5kg pullover

Set 2
10 burpees
10 180 jumps
10 high knees

Thursday Dec 28, 2017 #

Note
rhr:35 slept:9.5


1 PM

Running 54:23 intensity: (2:04 @1) + (43:57 @2) + (8:22 @3) 11.23 km (4:51 / km) +136m 4:34 / km
ahr:137 max:152

Little wold with dad then out to check control sites around South Cave.

Wednesday Dec 27, 2017 #

11 AM

Running 49:42 intensity: (2:54 @1) + (35:23 @2) + (11:25 @3) 10.05 km (4:57 / km) +196m 4:30 / km
ahr:135 max:152

Felt really good. I’ll therefore probably feel awful tomorrow!

12 PM

Strength and Conditioning 30:00 [1]

Swapped burpees/jumps/high knees for another core/strength set to save my legs a little.

Set 1
10 squats
10 10kg push press
10 10kg bent over row
10 10kg chest press

Set 2
10 10kg deadlift
45s plank
10 5kg plank-row
10 leg raises

Tuesday Dec 26, 2017 #

9 AM

Running warm up/down 16:44 intensity: (1:45 @1) + (14:59 @2) 3.49 km (4:48 / km) +12m 4:43 / km
ahr:129 max:143

WU

Running 37:05 intensity: (11 @1) + (13 @2) + (5:16 @3) + (31:25 @4) 10.0 km (3:43 / km) +13m 3:41 / km
ahr:163 max:167

PB

Not bad for a windy Boxing Day.

C • Nice one 7

Running warm up/down 13:47 intensity: (31 @1) + (13:16 @2) 2.59 km (5:19 / km) +10m 5:13 / km
ahr:130 max:144

WD

Monday Dec 25, 2017 #

10 AM

Running 32:28 intensity: (4:47 @1) + (26:05 @2) + (1:36 @3) 6.12 km (5:18 / km) +116m 4:51 / km
ahr:130 max:151

Easy trot with dad.

Sunday Dec 24, 2017 #

Note
rhr:34 slept:9.0


11 AM

Running 1:02:26 intensity: (7:35 @1) + (38:42 @2) + (16:06 @3) + (3 @4) 11.8 km (5:17 / km) +344m 4:37 / km
ahr:136 max:160

Longer than we thought but nice easy run with dad.

12 PM

Strength and Conditioning 30:00 [1]

Set 1
10kg deadlift
10 V sits
45s plank
10 back extensions

Set 2
10 burpees
10 lateral jumps
10 high knees

Saturday Dec 23, 2017 #

8 AM

Running warm up/down 19:43 intensity: (54 @1) + (18:49 @2) 3.83 km (5:09 / km) +23m 5:00 / km
ahr:130 max:141

WU

Running 18:48 intensity: (16 @1) + (10 @2) + (2:33 @3) + (15:02 @4) + (47 @5) 4.76 km (3:57 / km) +35m 3:48 / km
ahr:163 max:168

Not feeling fab but tried to go off hard and hang on.
Died a bit on lap 3 and the two guys got away, but pleased with this time for the Humber Bridge Park run; its not flat or fast!

New CR.

C • Early Christmas Bonus! 1

Running warm up/down 15:31 intensity: (31 @1) + (11:41 @2) + (3:19 @3) 2.95 km (5:15 / km) +25m 5:02 / km
ahr:140 max:148

WD

Friday Dec 22, 2017 #

2 PM

Running 36:53 intensity: (5:50 @1) + (26:02 @2) + (5:01 @3) 7.18 km (5:08 / km) +173m 4:35 / km
ahr:132 max:152

Railway end with Dad.

3 PM

Strength and Conditioning 30:00 [1]

Asked Si to set me some home gym stuff with my limited equipment (2x5kg weights and 2x4kg weights) for over the holidays, starting to regret this decision... This was hard!

Set 1
10 x overhead squat
10 x chest press (10kg)
10 x back squat (10kg)
10 x shoulder press (10kg)

Set 2
10 burpees
8 broad jumps
10 high knees

Routine:
- set 1 twice through
(rest 2mins)
- set 1 twice through
(rest 2mins)
- set 2 twice through
(rest 2mins)
- set 2 twice through
(rest 2mins)
- set 1 and set 2 twice through

Thursday Dec 21, 2017 #

12 PM

Running 1:00:47 intensity: (4:21 @1) + (24:53 @2) + (29:49 @3) + (1:44 @4) 13.4 km (4:32 / km) +208m 4:13 / km
ahr:142 max:162

Not feeling swift today!

15 tempo, 5 jog, 5 x 1min on/1min off

Wednesday Dec 20, 2017 #

10 AM

Running 58:47 intensity: (11:53 @1) + (36:36 @2) + (9:11 @3) + (45 @4) + (22 @5) 11.42 km (5:09 / km) +306m 4:32 / km
ahr:134 max:188

Oh so tired. Stupid hrm not working properly.

12 PM

Strength and Conditioning 45:00 [1]

3x10

Band pull back
Horizontal band pull back

4kg arm raise
4kg shoulder press

25kg bench press
20kg bent over row

25kg step ups
Alternating dead bugs

Squats @ 30
Twisted sit ups

Deadlifts @ 30
Leg raises

Press ups
1minute plank

Tuesday Dec 19, 2017 #

5 PM

Running warm up/down 18:18 intensity: (1:25 @1) + (13:58 @2) + (2:55 @3) 3.89 km (4:42 / km) +22m 4:35 / km
ahr:135 max:150

WU

Running 20:28 intensity: (2:02 @1) + (2:59 @2) + (3:22 @3) + (12:02 @4) + (3 @5) 5.76 km (3:33 / km) +3m 3:33 / km
ahr:152 max:168

Track v icy so changed session to the infield.

6x3 laps going with the group. Hard to judge pace but feeling like I was pushing. Grass getting more churned up on every round but stayed to the same path each time.

Feeling flyyyyyy.

Running 1:09 intensity: (1:08 @1) + (1 @2) 0.4 km (2:53 / km)
ahr:110 max:122

Zoom.

Running warm up/down 24:04 intensity: (54 @1) + (19:40 @2) + (3:30 @3) 4.83 km (4:59 / km) +31m 4:50 / km
ahr:137 max:154

WD

Monday Dec 18, 2017 #

1 PM

Running 41:28 intensity: (7:54 @1) + (31:26 @2) + (2:08 @3) 8.6 km (4:49 / km) +202m 4:19 / km
ahr:130 max:150

Standard Monday.

2 PM

Strength and Conditioning 45:00 [1]

3x10

Band pull back
Horizontal band pull back
Lat band pull down

5kg plate lo-hi
Single leg touch down

Bench press @ 20, 25, 25
Single arm row @ 10kg

Split squats @ 20kg

Alternating dead bugs
8kg overhead slam

Sit ups
8kg rotational slam

Press ups
1minute plank

Sunday Dec 17, 2017 #

11 AM

Running warm up/down 17:32 intensity: (1:54 @1) + (11:26 @2) + (4:12 @3) 3.53 km (4:58 / km) +33m 4:45 / km
ahr:136 max:159

WU

Running 24:17 intensity: (26 @1) + (57 @2) + (1:22 @3) + (20:18 @4) + (1:14 @5) 6.18 km (3:56 / km) +65m 3:44 / km
ahr:161 max:169

SYXC final race/championships - 1st.

V happy with my run :)

C • Woooo! 3

Running warm up/down 16:34 intensity: (27 @1) + (12:29 @2) + (3:38 @3) 3.48 km (4:46 / km) +18m 4:39 / km
ahr:140 max:155

WD

Saturday Dec 16, 2017 #

Note
rhr:35 slept:9.0


11 AM

Running 30:10 intensity: (6:24 @1) + (17:51 @2) + (5:55 @3) 5.8 km (5:12 / km) +103m 4:47 / km
ahr:132 max:154

Salmon run.

inc. 10xsmall flight of stairs and 5xbig flight of stairs (getting my sprint specific training in for the week... feeble attempt)

Friday Dec 15, 2017 #

1 PM

Running 11:37 intensity: (3:25 @1) + (7:51 @2) + (21 @3) 2.52 km (4:37 / km) +16m 4:28 / km
ahr:127 max:147

WU

Running 10:01 intensity: (15 @1) + (21 @2) + (6:32 @3) + (2:53 @4) 2.52 km (3:59 / km) +33m 3:44 / km
ahr:156 max:164

Tempo

Running 24:48 intensity: (3:08 @1) + (7:56 @2) + (3:43 @3) + (10:01 @4) 5.55 km (4:28 / km) +59m 4:15 / km
ahr:145 max:166

5x bingham park (90s)
3 uphill, 2 downhill

4x 20s strides

Good to have company!

Running 17:02 intensity: (18 @1) + (14:23 @2) + (2:21 @3) 3.39 km (5:02 / km) +36m 4:46 / km
ahr:137 max:152

WD

3 PM

Strength and Conditioning 45:00 [1]

3x10

Band pull back
Horizontal band pull back
Lat band pull down

5kg plate lo-hi (L&R)
Single leg touch down (L&R)

20kg squat
20kg bent over row

30kg deadlift
15kg overhead press

8kg ball-wall overhead throw
Hanging knee tucks

8kg ball slam
alternating dead bugs

Thursday Dec 14, 2017 #

Note
rhr:36 slept:7.0


7 AM

Running 32:10 intensity: (3:34 @1) + (20:39 @2) + (7:57 @3) 6.24 km (5:10 / km) +133m 4:40 / km
ahr:135 max:159

Horrible, early, slushy, slippery. Blurgh.

Wednesday Dec 13, 2017 #

Note
rhr:36 slept:9.0 (rest day)


7 AM

Running 5:03 [2] 0.96 km (5:16 / km) +16m 4:52 / km

To Goodwin.

8 AM

Strength and Conditioning 45:00 [1]

3x10
band pull back (L&R)
horizontal band pull back (L&R)

5kg plate lo-hi (L&R)
single leg touch down (L&R)

box jumps 24''
25kg bench press

single leg box jump 12'' (L&R)
lat pull-down @ 35kg

squats @ 30, 40, 40

deadlifts @ 30, 40, 40

8kg overhead ball-wall throw
alternating dead bugs (L&R)

Running 5:15 [2] 0.96 km (5:27 / km) +27m 4:47 / km

Back.

Tuesday Dec 12, 2017 #

5 PM

Running warm up/down 21:09 intensity: (2:44 @1) + (16:46 @2) + (1:39 @3) 4.38 km (4:50 / km) +28m 4:41 / km
ahr:131 max:150

WU

Running 23:11 intensity: (10 @1) + (26 @2) + (9:04 @3) + (13:31 @4) 6.02 km (3:51 / km) +31m 3:45 / km
ahr:159 max:164

Track closed (were told it was open), so did standard 6k tempo with Aislinn and Zanthe. Trying to hang on to Z!

Running warm up/down 26:33 intensity: (1:13 @1) + (22:25 @2) + (2:55 @3) 5.29 km (5:01 / km) +38m 4:51 / km
ahr:136 max:146

WD

Monday Dec 11, 2017 #

Note
rhr:32 slept:8.5


3 PM

Running 55:21 intensity: (5:39 @1) + (32:27 @2) + (17:15 @3) 11.2 km (4:56 / km) +232m 4:29 / km
ahr:136 max:154

To the golf course (beaut).
Running there and back was hideous; do not run at 3:30.

5 PM

Strength and Conditioning 40:00 [1]

3x8 4kg each arm
bent over shoulder press
arm raise
shoulder press

3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)

4x10 explosive squats @ 20,30,40,40

3x10 RDL @ 30,40,50

3x5
Assisted pull ups
Assisted dips

3x10
12kg x 2 chest press
12kg overhead pull

Sunday Dec 10, 2017 #

Note

Volume kept high as Telford cancelled, so a lower volume week in store now.

12 PM

Running 1:36:46 intensity: (7:39 @1) + (57:39 @2) + (31:28 @3) 19.22 km (5:02 / km) +415m 4:33 / km
ahr:138 max:156

Solo expedition.

Golf course + snow = perfect running.

Saturday Dec 9, 2017 #

Note
rhr:36 slept:8.0


8 AM

Running 1:00:20 intensity: (10:04 @1) + (38:45 @2) + (11:31 @3) 11.54 km (5:14 / km) +286m 4:39 / km
ahr:132 max:153

Easy Rivelin. Not enjoying the frozen ground.

Friday Dec 8, 2017 #

4 PM

Running 48:20 intensity: (7:43 @1) + (37:48 @2) + (2:49 @3) 10.11 km (4:47 / km) +182m 4:23 / km
ahr:131 max:148

So annoyed Telford 10k is cancelled, worked hard to be ready for it :(

Ran further than I would have if Sunday was going ahead.

Thursday Dec 7, 2017 #

Note
rhr:33 slept:8.0


5 PM

Running 46:07 intensity: (6:16 @1) + (26:51 @2) + (13:00 @3) 9.96 km (4:38 / km) +104m 4:24 / km
ahr:137 max:157

10min tempo and 4x40s flowing.

Wednesday Dec 6, 2017 #

Note
rhr:36 slept:7.0

Again zzzzzzz.

7 AM

Running 30:38 intensity: (5:32 @1) + (16:47 @2) + (8:19 @3) 5.89 km (5:12 / km) +260m 4:16 / km
ahr:133 max:155

Wanted to run on grass so ran around in random loops on Ponderosa.
I don't think this climb can be correct?

Running 5:17 intensity: (1:52 @1) + (3:25 @2) 0.99 km (5:19 / km) +27m 4:41 / km
ahr:124 max:137

Goodwin - home.

Tuesday Dec 5, 2017 #

Note
rhr:34 slept:7.0

Didn't sleep well.

5 PM

Running warm up/down 27:21 intensity: (9:31 @1) + (15:50 @2) + (2:00 @3) 5.64 km (4:51 / km) +36m 4:42 / km
ahr:122 max:149

WU

Running 15:25 intensity: (4:18 @1) + (2:16 @2) + (2:52 @3) + (5:59 @4) 4.54 km (3:24 / km)
ahr:140 max:166

Taper session from Keith.

4x1km @ 5k pace
5x100m (15m roll in then accelerate to the end)

Running warm up/down 16:49 intensity: (1:22 @1) + (13:57 @2) + (1:30 @3) 3.21 km (5:14 / km) +41m 4:55 / km
ahr:133 max:151

WD

Monday Dec 4, 2017 #

4 PM

Running 47:27 intensity: (5:41 @1) + (33:48 @2) + (7:58 @3) 9.97 km (4:46 / km) +215m 4:18 / km
ahr:133 max:153

Standard Monday.

5 PM

Strength and Conditioning 35:00 [1]

3x10
Band pull back (L&R)
Horizontal band pull back (L&R)

3x5
Assisted pull ups
Dips

3x10
2x12kg chest press
12kg single arm row (L&R)

Squats @ 20kg

Single leg 12" box jumps (L&R)
2x8kg overhead press

3x20
Suspension trainer knee tucks
Sit ups

6 PM

Running 4:42 intensity: (53 @1) + (3:49 @2) 0.92 km (5:07 / km) +21m 4:36 / km
ahr:129 max:139

Back from Goodwin.

Sunday Dec 3, 2017 #

Note
rhr:32 slept:10.0


4 PM

Running 57:39 intensity: (2:18 @1) + (31:05 @2) + (23:58 @3) + (18 @4) 12.78 km (4:31 / km) +216m 4:10 / km
ahr:141 max:160

A bit more up tempo. Not quite in the raz category.

Saturday Dec 2, 2017 #

8 AM

Running 1:00:00 intensity: (8:47 @1) + (36:25 @2) + (14:48 @3) 11.57 km (5:11 / km) +280m 4:38 / km
ahr:135 max:153

Easy Rivelin. Thankful for yesterday's rest day.

Friday Dec 1, 2017 #

Note
(rest day)


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