Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Running35 20:27:10 153.19(8:01) 246.53(4:59) 3893
  Strength and Conditioning5 3:05:00
  Orienteering6 2:18:42 19.11(7:15) 30.76(4:31) 522
  Total43 25:50:52 172.3 277.29 4415
averages - sleep:8 rhr:32

«»
1:54
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2018 #

Note
rhr:35 slept:8.0

https://www.britishorienteering.org.uk/news/4219

C • :) Well Done 1
4 PM

Running 40:22 intensity: (22:54 @1) + (17:28 @2) 8.25 km (4:53 / km) +119m 4:34 / km
ahr:126 max:143

Nice and chatty with Aislinn.

Wednesday May 30, 2018 #

4 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 30kg squat
10 25kg bench
10 10kg single arm row
10 30kg RDL
10 15kg military press
10 2x10kg bent over row

5 PM

Running 39:42 intensity: (15:51 @1) + (22:16 @2) + (1:35 @3) 8.37 km (4:45 / km) +88m 4:30 / km
ahr:130 max:148

Easy with Tom.

Tuesday May 29, 2018 #

Note

testing shs

Monday May 28, 2018 #

9 AM

Running 13:58 intensity: (2:32 @1) + (10:52 @2) + (34 @3) 3.03 km (4:37 / km) +11m 4:32 / km
ahr:133 max:146

WU

Orienteering 30:53 intensity: (39 @1) + (6 @2) + (4:17 @3) + (19:07 @4) + (6:44 @5) 7.39 km (4:11 / km) +30m 4:06 / km
ahr:161 max:170 shoes: Adidas Boston Boost Grey

York city race.

Feeling a little better than yesterday but still lacking something.

C • 6 minutes 3

Running 19:18 intensity: (32 @1) + (7:06 @2) + (11:40 @3) 4.11 km (4:42 / km) +14m 4:37 / km
ahr:144 max:151

WD

Sunday May 27, 2018 #

11 AM

Running 16:28 intensity: (3:49 @1) + (9:23 @2) + (3:16 @3) 3.4 km (4:50 / km) +56m 4:28 / km
ahr:138

WU

Orienteering 42:02 intensity: (29 @1) + (54 @2) + (20:27 @3) + (20:12 @4) 8.64 km (4:52 / km) +196m 4:22 / km
ahr:160 shoes: Adidas Boston Boost Grey

Knaresborough Urban. Felt abso shocking and ran down a dead end 3-4. Good course though.

Running 12:40 intensity: (1:40 @1) + (5:27 @2) + (5:33 @3) 2.57 km (4:56 / km) +14m 4:48 / km
ahr:139 max:152

WD

Saturday May 26, 2018 #

5 PM

Running 34:08 intensity: (7:03 @1) + (19:40 @2) + (7:25 @3) 6.86 km (4:58 / km) +111m 4:36 / km
ahr:136 max:156

Lovely Little Wold.

6 PM

Strength and Conditioning 20:00 [1]

Garden core.

Friday May 25, 2018 #

Note
(rest day)

My legs have had enough of the rocks this week. Maybe I wore stupid shoes...

Thursday May 24, 2018 #

5 PM

Running 1:02:54 intensity: (10:04 @1) + (21:10 @2) + (29:43 @3) + (1:32 @4) + (25 @5) 12.23 km (5:09 / km) +445m 4:21 / km
ahr:144

With Tom :D

Wednesday May 23, 2018 #

1 PM

Running 45:11 intensity: (11:32 @1) + (11:34 @2) + (17:00 @3) + (3:45 @4) + (1:20 @5) 8.96 km (5:03 / km) +289m 4:20 / km
ahr:140

Wray Castle.

Walked up to the top of Latterbarrow, couldn’t cope! Dodge HR.

Tuesday May 22, 2018 #

6 PM

Running 16:04 intensity: (5:37 @1) + (9:43 @2) + (44 @3) 3.19 km (5:02 / km) +62m 4:35 / km
ahr:131 max:150

WU

Orienteering 5:51 intensity: (13 @1) + (6 @2) + (2:41 @3) + (2:27 @4) + (24 @5) 1.39 km (4:12 / km) +12m 4:02 / km
ahr:157 max:166

University of Cumbria, Lancaster Campus.

Prologue. Short very lung-burny course. Great little area on A5ish and 1:2500.

Running 8:46 intensity: (4:56 @1) + (3:50 @2) 1.59 km (5:30 / km) +6m 5:24 / km
ahr:125 max:139

Jogging.

Orienteering 10:39 intensity: (32 @1) + (11 @2) + (2:31 @3) + (6:11 @4) + (1:14 @5) 2.43 km (4:23 / km) +10m 4:17 / km
ahr:158 max:167

Final with complex butterflies.

Running 19:52 intensity: (5:26 @1) + (8:44 @2) + (5:42 @3) 3.92 km (5:04 / km) +78m 4:36 / km
ahr:135 max:154

WD.

Monday May 21, 2018 #

12 PM

Running 29:56 intensity: (14:15 @1) + (11:08 @2) + (4:33 @3) 6.07 km (4:56 / km) +121m 4:29 / km
ahr:129 max:158

V easy Tarn Hows to Skelwith Bridge to eat my body weight in food.

Sunday May 20, 2018 #

3 PM

Running 1:05:39 intensity: (12:45 @1) + (26:13 @2) + (26:07 @3) + (34 @4) 13.14 km (5:00 / km) +417m 4:19 / km
ahr:140 max:162

Near Sawrey - Moss Eccles - ~High Wray - Lake - Far Sawrey

Savage climb from the lake back up to Sawrey! Beaut day and run though.

Saturday May 19, 2018 #

8 AM

Running 15:50 intensity: (4:42 @1) + (10:18 @2) + (50 @3) 3.35 km (4:43 / km) +25m 4:33 / km
ahr:130 max:153

WU

Running 18:53 intensity: (12 @1) + (6 @2) + (3:53 @3) + (5:53 @4) + (8:49 @5) 4.95 km (3:49 / km) +30m 3:42 / km
ahr:162 max:168

Fell foot park run.

Nice course. Quite hard work!

Running 17:34 intensity: (55 @1) + (3:22 @2) + (13:17 @3) 3.81 km (4:37 / km) +16m 4:31 / km
ahr:146 max:155

WD

Friday May 18, 2018 #

7 AM

Running 5:13 [1] 0.96 km (5:25 / km) +15m 5:01 / km

To Goodwin.

8 AM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25kg lunge
10 25kg bench
10 10kg single arm row
10 20kg single leg RDL
10 2x6kg seated shoulder press
10 2x10kg bent over row

9 AM

Running 4:59 [1] 0.95 km (5:14 / km) +23m 4:40 / km

Back.

6 PM

Running 31:44 intensity: (17:45 @1) + (6:56 @2) + (7:03 @3) 6.15 km (5:09 / km) +177m 4:31 / km
ahr:129 max:154

V easy Moss Eccles.

Thursday May 17, 2018 #

5 PM

Running 1:02:26 intensity: (10:49 @1) + (43:27 @2) + (8:10 @3) 12.63 km (4:57 / km) +199m 4:35 / km
ahr:136 max:155

Cruisey Rivelin. Lovely.

Had a good catch up with Hannah near the start. Went down a path I’d never ventured to before at the far end of Rivelin, so that was fun.

Today I realised that a lot of people look like their dogs. It’s weird.

C • Apart from the couple next ... 2

Wednesday May 16, 2018 #

3 PM

Strength and Conditioning 45:00 [1]

This felt easy three weeks ago. Today it felt tiring.

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 30kg squat
10 25kg bench
10 10kg single arm row
10 35kg deadlift
10 15kg military press
10 20kg bent over row

4 PM

Running 1:04:11 intensity: (18:15 @1) + (40:09 @2) + (5:47 @3) 13.65 km (4:42 / km) +238m 4:19 / km
ahr:133 max:152

Felt like I was running on empty, but kept up a good pace anyway.

Tuesday May 15, 2018 #

5 PM

Running 59:24 intensity: (20:37 @1) + (35:16 @2) + (3:31 @3) 11.71 km (5:04 / km) +265m 4:33 / km
ahr:130 max:150

Very very slow (to start with) standard Rivelin. Feeling tired.

Monday May 14, 2018 #

Note
(rest day)

Travel day. Amazing fun at the party.

Sunday May 13, 2018 #

11 AM

Running 53:51 intensity: (40:14 @1) + (13:37 @2) 10.64 km (5:04 / km) +100m 4:50 / km
ahr:122 max:144

Lugano Olive Tree coastline with Alice. Beaut again.

(Edited climb to 100)

Saturday May 12, 2018 #

11 AM

Running 53:33 intensity: (8:15 @1) + (19:47 @2) + (25:31 @3) 12.02 km (4:27 / km) +100m 4:17 / km
ahr:140 max:158

Decent lick around the hill.

Changed climb to 100.

Running 6:54 [3] 1.18 km (5:52 / km) +83m 4:21 / km
ahr:149 max:157

Watch had a bit of a meltdown.
Jogged back uphill.

Friday May 11, 2018 #

12 PM

Running 43:03 intensity: (36:40 @1) + (5:33 @2) + (50 @3) 8.0 km (5:23 / km) +40m 5:15 / km
ahr:121 max:151

Lovely run again with Alice.

Thursday May 10, 2018 #

4 PM

Running 13:54 [2] 2.85 km (4:52 / km) +5m 4:50 / km

WU

5 PM

Orienteering 16:39 [5] 3.6 km (4:38 / km) +135m 3:54 / km

EOC MSR - 6th.

Happy with my run. Feel like I was in control from #3 onwards. Struggled at the start to do my own thing but settled into a good rhythm of planning and pushing. Found the last loop tough and falling over to the penultimate control didn’t help. Could have been a little more in touch with Austria.

So. Much. Fun. Absolutely loved it.

C • EOC MSR - Amazing race and result 3
6 PM

Running 5:23 [1] 0.93 km (5:49 / km) +16m 5:21 / km

WD with Aislinn.
Felt too sick to do any more at this moment.

7 PM

Running 13:22 [2] 2.58 km (5:10 / km) +60m 4:38 / km

Proper WD with Alice after the ceremony.

Wednesday May 9, 2018 #

4 PM

Running 19:51 [2] 4.05 km (4:54 / km) +20m 4:47 / km

SogE with Alice.
I thought we might die, the thunder was terrifying. We survived, so all is good.

Tuesday May 8, 2018 #

12 PM

Running 45:01 intensity: (32:59 @1) + (10:22 @2) + (1:40 @3) 8.84 km (5:06 / km) +200m 4:35 / km
ahr:121 max:148

Beaut with Alice around a hill. Climb corrected to ~200m.

Monday May 7, 2018 #

11 AM

Running 29:15 intensity: (21:27 @1) + (7:44 @2) + (4 @3) 6.01 km (4:52 / km) +68m 4:36 / km
ahr:120 max:145

Nice little recovery trot into Italy and along the lake. Beaut scenery and temperatures.

Sunday May 6, 2018 #

9 AM

Running 8:53 [2] 1.84 km (4:50 / km) +2m 4:49 / km

WU

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)

Drills/strides/jogging

10 AM

Orienteering 15:17 [5] 3.5 km (4:22 / km) +50m 4:05 / km

Qual B - 13th.

A few oops moments but calm enough to maintain focus and form.

11 AM

Running 14:02 [2] 2.77 km (5:05 / km) +12m 4:58 / km

WD

3 PM

Running 11:20 [2] 2.43 km (4:40 / km) +59m 4:10 / km

WU

Running 15:00 [1] 1.0 km (15:00 / km)

Drills/strides/jogging

4 PM

Orienteering 17:21 [5] 3.8 km (4:34 / km) +90m 4:05 / km

EOC Sprint Final - 25th=

Largely very happy. Finally a decent result in a sprint final. Far from perfect with several wobbles and a few bigger losses. Most time loss coming from the final loop where I abso bonked and had no idea where I was going, loosing almost 30s and slipping from 18th to 25th (memories of WOC2015 final loop where I also completely lost the plot).
So, something to work on going forwards, but nice to know a performance is there, somewhere...

5 PM

Running 17:33 [2] 3.29 km (5:20 / km) +9m 5:16 / km

WD

Saturday May 5, 2018 #

10 AM

Running 25:11 intensity: (7:44 @1) + (12:22 @2) + (5:05 @3) 5.1 km (4:56 / km) +64m 4:39 / km
ahr:132 max:153

Modelling.

Friday May 4, 2018 #

Note
rhr:32 slept:8.5 (rest day)


Thursday May 3, 2018 #

Note
rhr:30 slept:7.5


12 PM

Running 42:26 [3] 9.47 km (4:29 / km) +108m 4:15 / km

Rivelin with:
8min uphill&headwind comfy
4x1min(1min) downhill&tail wind flyyyyy

Wednesday May 2, 2018 #

Note
rhr:32 slept:8.0

A bit better sleep, but not perfect. V noisy wind and rain.

2 PM

Running 27:21 intensity: (17:17 @1) + (10:04 @2) 5.86 km (4:40 / km) +76m 4:23 / km
ahr:125 max:141

Easy does it

3 PM

Strength and Conditioning 30:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
10 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 25kg bench
10 10kg single arm row
10 15kg military press
10 20kg bent over row

Last one before EOC

4 PM

Running 5:01 intensity: (2:56 @1) + (2:05 @2) 0.94 km (5:19 / km) +24m 4:43 / km
ahr:120 max:136

Jog

Tuesday May 1, 2018 #

Note
rhr:32

Terrible nights sleep, no idea why.

5 PM

Running 16:48 intensity: (12:52 @1) + (3:56 @2) 3.38 km (4:58 / km) +25m 4:47 / km
ahr:122 max:141

WU

Running 24:14 intensity: (6:11 @1) + (3:26 @2) + (11:24 @3) + (3:13 @4) 5.52 km (4:23 / km) +3m 4:23 / km
ahr:143 max:162

3 x 600 (200), 400 (400)

4 x 100 (100)

Running 15:02 intensity: (11:17 @1) + (3:45 @2) 2.97 km (5:04 / km) +5m 5:01 / km
ahr:122 max:136

WD

« Earlier | Later »