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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running28 18:58:21 147.28(7:44) 237.02(4:48) 2160
  Orienteering9 4:08:02 32.58(7:37) 52.43(4:44) 217
  Strength and Conditioning3 1:50:00
  Total35 24:56:23 179.86 289.46 2378
averages - sleep:8.4 rhr:36

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Thursday Oct 31, 2019 #

10 AM

Running 23:28 intensity: (11:56 @1) + (10:26 @2) + (1:06 @3) 5.26 km (4:28 / km) +65m 4:12 / km
ahr:124 max:147 shoes: Mizuno Wave Inspire 15

WU with the group. A lot of boys, and me.

Running 21:31 intensity: (21 @1) + (4:31 @2) + (16:39 @3) 5.17 km (4:10 / km) +12m 4:07 / km
ahr:150 max:159 shoes: Mizuno Wave Inspire 15

Yannick’s session.

2k
(90)
8 x 200/40s
(60)

So good to do more of a proper session. I think I should have done something similar before the sprint relay. Lots of fun.

Running 11:06 intensity: (1:06 @1) + (8:38 @2) + (1:22 @3) 2.14 km (5:11 / km) +86m 4:19 / km
ahr:137 max:147 shoes: Mizuno Wave Inspire 15

WD

Wednesday Oct 30, 2019 #

5 PM

Running 20:08 intensity: (13:05 @1) + (7:03 @2) 4.02 km (5:00 / km) +57m 4:40 / km
ahr:119 max:142 shoes: Mizuno Wave Inspire 15

Nice easy run in new location.

Edit: the run wasn’t really nice, but it was nice to get out!

Tuesday Oct 29, 2019 #

1 PM

Running 17:54 [2] 3.66 km (4:53 / km)
shoes: Mizuno Wave Inspire 15

WU

2 PM

Orienteering 15:19 [5] 3.2 km (4:47 / km) +45m 4:28 / km
shoes: Adidas Boston Boost Grey

WC final.
One big mistake (30s?). Maybe not aggressive enough. Ok result.

3 PM

Running 10:07 [1] 1.93 km (5:14 / km)
shoes: Adidas Boston Boost Grey

WD

Monday Oct 28, 2019 #

11 AM

Orienteering 36:28 intensity: (16:22 @1) + (17:58 @2) + (2:08 @3) 6.44 km (5:40 / km) +27m 5:32 / km
ahr:127 max:150 shoes: Mizuno Wave Inspire 15

Sanjiang training.

Such a cool area. Tiny tiny alleyways and tricky orienteering. Had to stop several times for scary dogs and re-route.
Good training ready for tomorrow.

I think I probably ran a bit further/faster than this. The garmin is not having fun in China.

Sunday Oct 27, 2019 #

1 PM

Running 13:05 [2] 2.61 km (5:01 / km) +3m 4:59 / km
shoes: Mizuno Wave Inspire 15

WU

2 PM

Orienteering 14:37 [5] 3.3 km (4:26 / km) +45m 4:09 / km
shoes: X-Talon212

WC MSR.

I don’t know why I did what I did. I’m looking at the map and I still can’t figure it out. Went from 8 to 12, got very confused, and obviously lost a lot of time and the pack I was with.
I am gutted for the team not to have a better chance to fight for a podium place.

3 PM

Running 11:17 [1] 2.09 km (5:24 / km)
shoes: X-Talon212

WD

Saturday Oct 26, 2019 #

1 AM

Running 26:00 intensity: (21:54 @1) + (4:03 @2) + (3 @3) 5.0 km (5:12 / km) +22m 5:05 / km
ahr:115 max:145 shoes: Mizuno Wave Inspire 15

I think the GPS it not at all correct...
Easy running with 4 strides before breakfast.

Friday Oct 25, 2019 #

8 AM

Running 45:32 intensity: (17:37 @1) + (24:50 @2) + (3:05 @3) 7.79 km (5:51 / km) +94m 5:31 / km
ahr:128 max:150 shoes: Mizuno Wave Inspire 15

Modelling. V tricky.
The GPS is also not correct.

Thursday Oct 24, 2019 #

Note
(rest day)

Travel and late arrival to China

Wednesday Oct 23, 2019 #

Note
rhr:39 slept:8.0

11 AM

Running 28:02 intensity: (4:56 @1) + (22:35 @2) + (31 @3) 6.19 km (4:32 / km) +1m 4:32 / km
ahr:128 max:146 shoes: Mizuno Waveknit R1

Bit excited. Mainly for my lunch at the new Alyssum.

Tuesday Oct 22, 2019 #

Note
rhr:39 slept:8.5

4 PM

Running 15:29 [1] 3.19 km (4:51 / km)
ahr:73 max:108 shoes: Mizuno Waveknit R1

WU

Running 20:38 intensity: (4:12 @1) + (1:33 @2) + (14:02 @3) + (51 @4) 5.39 km (3:50 / km) +22m 3:45 / km
ahr:140 max:164 shoes: Mizuno Waveknit R1

Mona.

Took the rests a bit easier today. Actually quite comparable overall to last time so a big positive there. Much better speed on the reps. Really fun.

Running 14:39 intensity: (2:52 @1) + (11:47 @2) 3.0 km (4:53 / km)
ahr:131 max:138 shoes: Mizuno Waveknit R1

WD

Monday Oct 21, 2019 #

Note
rhr:38 slept:7.5

5 PM

Running 50:48 intensity: (36:20 @1) + (11:25 @2) + (2:11 @3) + (52 @4) 10.23 km (4:58 / km) +115m 4:42 / km
ahr:114 max:163 shoes: Mizuno Wave Inspire 15

Easy Forge Dam.

Sunday Oct 20, 2019 #

Note
slept:9.0

10 AM

Running 1:37:12 intensity: (33:44 @1) + (34:49 @2) + (28:39 @3) 18.38 km (5:17 / km) +519m 4:38 / km
ahr:134 max:158 shoes: Mizuno Wave Inspire 15

Long run “at Tom pace”. Very nice.

C • Tom Pace... 3

Saturday Oct 19, 2019 #

Note
rhr:33 slept:8.0

11 AM

Running 10:34 [1] 2.12 km (4:59 / km) +29m 4:40 / km
ahr:85 max:95 shoes: Mizuno Waveknit R1

WU

Orienteering 38:26 intensity: (12:55 @1) + (14:46 @2) + (5:20 @3) + (5:14 @4) + (11 @5) 9.64 km (3:59 / km) +52m 3:53 / km
ahr:131 max:166 shoes: Mizuno Waveknit R1

Hessle Urban.

Good little area. Fun course. Tried to focus on sprint technique and push hard at the end.

Running 17:05 intensity: (9:52 @1) + (6:40 @2) + (33 @3) 3.5 km (4:53 / km) +20m 4:45 / km
ahr:124 max:146 shoes: Mizuno Waveknit R1

WD

Friday Oct 18, 2019 #

Note
rhr:36 slept:10.0

11 AM

Running 14:14 [1] 2.84 km (5:01 / km)
shoes: Mizuno Wave Inspire 15

V slow to the station.

3 PM

Running 33:18 [2] 6.55 km (5:05 / km) +131m 4:38 / km
shoes: Mizuno Wave Inspire 15

Station to massage.

Running 8:32 [1] 1.51 km (5:40 / km) +32m 5:07 / km
shoes: Mizuno Wave Inspire 15

Massage to car.

Thursday Oct 17, 2019 #

Note
rhr:33 slept:9.0 (rest day)

Another day to recover.

Wednesday Oct 16, 2019 #

Note
(rest day)

Jogged to station to get train. Ran to visa centre. Otherwise rest.

Tuesday Oct 15, 2019 #

Note

Great camp. Very worthwhile training. Glad to come home and rest before China now.

Note

Biggest win of the weekend; making my return train with 25seconds to spare. Extra sprint training through the airport.

9 AM

Orienteering 56:13 intensity: (36:37 @1) + (15:36 @2) + (4:00 @3) 10.21 km (5:30 / km)
ahr:125 shoes: Mizuno Wave Inspire 15

Odense. Long course, just running v easy but trying to keep routines. Bit tired and sloppy towards the end.

Monday Oct 14, 2019 #

9 AM

Running 20:01 [2] 4.57 km (4:23 / km)
shoes: Mizuno Wave Inspire 15

10 with Yannick and Oystein and 10 back solo.
Bit swifter than I would do on my own but still comfy pace (for 20mins at least!).
Beaut forest trails. Would even run in this forest.

3 PM

Orienteering 24:42 intensity: (22:47 @1) + (1:55 @2) 4.79 km (5:10 / km) +12m 5:06 / km
ahr:122 max:135 shoes: Mizuno Wave Inspire 15

Easy pace training. Nice.

Orienteering 16:36 intensity: (3:36 @1) + (1:21 @2) + (11:39 @3) 3.66 km (4:32 / km) +13m 4:27 / km
ahr:137 max:156 shoes: Mizuno Wave Inspire 15

Head to head with Alice. Nice comfy tempo.

Running 11:51 intensity: (10:16 @1) + (1:35 @2) 2.27 km (5:14 / km) +14m 5:04 / km
ahr:121 max:137 shoes: Mizuno Wave Inspire 15

WD

Sunday Oct 13, 2019 #

Note

-Good to get a whole day of knockout in.
-Found the short gaps between final rounds ok, just had to keep legs warm and moving really.
-Not too sure it’s my event, but not ruling it out.
-Hand and hip a bit sore from the fall.
- ~24km total!

9 AM

Running 16:56 intensity: (15:50 @1) + (1:06 @2) 3.39 km (5:00 / km)
ahr:121 max:132 shoes: Mizuno Wave Inspire 15

WU

Orienteering 10:29 intensity: (5:09 @1) + (1:55 @2) + (3:25 @3) 2.42 km (4:20 / km)
ahr:123 max:157 shoes: X-Talon212

Knockout Qualification.

Nice and stable running, good flow and confident. Really enjoyed it!

Running 14:23 [1] 2.87 km (5:01 / km) +2m 5:00 / km
ahr:116 max:123 shoes: Mizuno Wave Inspire 15

WD

1 PM

Running 12:10 intensity: (11:06 @1) + (1:03 @2) + (1 @3) 2.64 km (4:37 / km)
ahr:92 max:142 shoes: Mizuno Wave Inspire 15

WU

Orienteering 5:59 intensity: (4:10 @1) + (1:31 @2) + (18 @3) 1.62 km (3:42 / km)
ahr:106 max:145 shoes: Adidas Boston Boost Grey

1/4 final.

Hard work actually as the pace was high from the off. Took the lead at 6, but fell at 8 and then had to work so hard to get back. Came 2nd.

Running 8:20 intensity: (1:56 @1) + (6:24 @2) 1.81 km (4:36 / km)
ahr:130 max:140 shoes: Adidas Boston Boost Grey

WD

Running 6:27 [1] 1.34 km (4:49 / km)
ahr:85 max:99 shoes: Adidas Boston Boost Grey

WU

Orienteering 5:10 [4] 1.37 km (3:46 / km)
ahr:95 max:116 shoes: Adidas Boston Boost Grey

Semi final.

Only 3 girls in my heat and I was confident of winning. Shakey start but smooth otherwise.

Running 6:16 intensity: (59 @1) + (5:17 @2) 1.4 km (4:29 / km)
ahr:131 max:143 shoes: Adidas Boston Boost Grey

WD

Running 4:16 [1] 0.89 km (4:47 / km)
ahr:88 max:91 shoes: Adidas Boston Boost Grey

WU

Orienteering 7:20 intensity: (4:29 @1) + (41 @2) + (1:08 @3) + (1:02 @4) 1.83 km (4:01 / km)
ahr:118 max:164 shoes: Adidas Boston Boost Grey

Final - 4th

Didn’t have any confidence and was behind map reading from the off. Could stick with the pace but not ramp it up. Shame but good learning.

Running 12:56 intensity: (10:09 @1) + (2:47 @2) 2.4 km (5:23 / km)
ahr:122 max:134 shoes: Adidas Boston Boost Grey

WD to top off a busy day!

Saturday Oct 12, 2019 #

2 PM

Running 16:11 intensity: (11:56 @1) + (4:15 @2) 3.45 km (4:41 / km)
ahr:123 max:133 shoes: Mizuno Wave Inspire 15

WU

Orienteering 16:43 intensity: (1:56 @1) + (2:20 @2) + (7:32 @3) + (4:55 @4) 3.96 km (4:13 / km) +23m 4:06 / km
ahr:149 max:162 shoes: Adidas Boston Boost Grey

Haderslev Sprint.

Really happy with this race overall, same good feelings as Switzerland.
Bit slippery at the end of the course, almost went flying twice on the sodden grass which terrified me.
Only annoying thing was a closed gate on my route to #4 which should have been opened. Lost 20s faffing before going back and opening the gate by hand (it was later open for other people racing).

10/16 optimal
3/16 happy (not shortest line)
3/16 could have been better (first leg and last two legs)

Running 15:37 intensity: (7:02 @1) + (8:35 @2) 3.07 km (5:05 / km)
ahr:129 max:137 shoes: Adidas Boston Boost Grey

WD

Friday Oct 11, 2019 #

Note
rhr:34 slept:9.0

3 PM

Running 49:40 [1] 10.25 km (4:51 / km) +2m 4:51 / km
ahr:76 max:102 shoes: Mizuno Wave Inspire 15

Don’t think the HR monitor responded very well to me dipping it in a puddle before putting it on...

Good route choice training on long legs. Very useful.
4/7 correct.
2/7 happy with but not shortest.
1/7 not quite right.

Thursday Oct 10, 2019 #

Note
rhr:32 slept:8.0

Note

Not feeling tip top so trying to rest it off.

Wednesday Oct 9, 2019 #

Note
(rest day)

At a conference in London. Good to get a rest in before the weekend in Denmark.

Tuesday Oct 8, 2019 #

Note
rhr:34 slept:8.5

2 PM

Running 14:35 intensity: (8:55 @1) + (5:40 @2) 3.06 km (4:46 / km) +33m 4:31 / km
ahr:117 max:141 shoes: Mizuno Waveknit R1

WU

Running 30:15 intensity: (1:35 @1) + (3:39 @2) + (22:45 @3) + (2:16 @4) 7.57 km (4:00 / km) +101m 3:45 / km
ahr:149 max:161 shoes: Mizuno Waveknit R1

4x1mile/6mins (400m/2mins).

Really struggled to get moving any quicker. Loop was 1k down, 600 up (and into headwind). Pretty sure the wind kept getting worse.

Not surprised I’m feeling less spritely given the last week has been my highest volume running since July.

Running 16:39 intensity: (3:11 @1) + (9:43 @2) + (3:45 @3) 3.37 km (4:57 / km) +48m 4:37 / km
ahr:137 max:153 shoes: Mizuno Waveknit R1

WD

Monday Oct 7, 2019 #

Note
rhr:37 slept:8.0

5 PM

Running 55:13 intensity: (34:14 @1) + (20:54 @2) + (5 @3) 11.09 km (4:59 / km) +110m 4:45 / km
ahr:127 max:145 shoes: Mizuno Wave Inspire 15

Easy back from work.

6 PM

Strength and Conditioning 30:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 single leg RDL with twist

3x10
Alternating dead bugs
Press ups
Side plank with leg raise
Squat
Sit ups
Tricep dips

Sunday Oct 6, 2019 #

Note
slept:9.0

11 AM

Running 1:27:04 intensity: (23:52 @1) + (47:40 @2) + (15:32 @3) 18.03 km (4:50 / km) +310m 4:27 / km
ahr:133 max:153 shoes: Mizuno Wave Inspire 15

Long road run (with Tom until his toys got thrown out of the pram)...

Saturday Oct 5, 2019 #

2 PM

Running 55:40 intensity: (17:26 @1) + (31:47 @2) + (6:27 @3) 11.52 km (4:50 / km) +87m 4:39 / km
ahr:127 max:156 shoes: Adidas Solar Glide

To the gym.

3 PM

Strength and Conditioning 40:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 3kg single leg RDL with twist

3x5
20kg high pull
40kg squat
60,70,70kg 1/4 pin squat

3x10
2x12kg dumbbell chest press
12kg single arm row
Alternating dead bug
1min plank

Friday Oct 4, 2019 #

Note
rhr:37 slept:8.0 (rest day)

Thursday Oct 3, 2019 #

Note
rhr:35 slept:8.5

5 PM

Running 14:17 intensity: (8:48 @1) + (5:29 @2) 3.02 km (4:44 / km)
ahr:92 max:135 shoes: Mizuno Waveknit R1

WU

Running 20:29 intensity: (2:20 @1) + (1:10 @2) + (6:25 @3) + (10:19 @4) + (15 @5) 5.46 km (3:45 / km) +33m 3:38 / km
ahr:153 max:165 shoes: Mizuno Waveknit R1

Mona (5k/M)

2x90/90
4x60/60
4x30/30
4x15/15

Felt better than last time, more flowing in the M sections and nippy in the 5k bits. Nice.

Running 13:38 intensity: (16 @1) + (13:22 @2) 2.8 km (4:52 / km) +6m 4:49 / km
ahr:138 max:144 shoes: Mizuno Waveknit R1

WD

Wednesday Oct 2, 2019 #

Note
rhr:40 slept:8.0

Note

Super excited to now be going to PWT after the World Cup. Making the most of the opportunity, hoping to get some quality races and fun!

4 PM

Running 58:00 intensity: (15:16 @1) + (42:30 @2) + (14 @3) 12.11 km (4:47 / km) +126m 4:33 / km
ahr:128 max:145 shoes: Mizuno Wave Inspire 15

Started to get quite tired at Malin Bridge so the last 7km was a mild struggle. Such a beaut day though.

5 PM

Strength and Conditioning 40:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 single leg RDL with twist

3x10
Alternating dead bugs
Press ups
Side plank with leg raise
Squat
Sit ups
Glute Bridge
Tricep dips
Straight arm plank with knee tuck

Avoiding the inevitable chaos and freshers flu riddled-ness of Goodwin gym in the first week of term - opted for home gym.

Tuesday Oct 1, 2019 #

Note
rhr:37 slept:7.5

5 PM

Running 1:06:48 intensity: (5:12 @1) + (23:16 @2) + (34:44 @3) + (3:36 @4) 16.07 km (4:09 / km) +81m 4:03 / km
ahr:145 max:161 shoes: Mizuno Waveknit R1


5 easy, 15 comfy, 15 steady, 15 tempo, 10 steady, 5 easy.
Love this type of session.

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