Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m
Orienteering	3	1:56:42	11.4	(10:14)	18.35	(6:22)
Running	4	1:33:17	10.56		17.0		70
Warm Up/Down	3	50:42	0.66		1.06
Netball	1	50:00
Hockey	1	30:00
Total	6	5:40:41	22.62		36.41		70
[1-5]	6	5:30:41

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Sunday Mar 7, 2010 #

Event: Interland 2010

Orienteering race 55:08 [4] 8.95 km (6:10 / km)

D20. Straight line 7.1km..
My splits said 57minutes, but my watch said 55:08, so not sure what went wrong there :S
Anyway, completely messed up the first four controls, then managed to do a little better in the middle section, but still lost like 30seconds on a few controls because id just overshot them, or was just too hestiant, and then the end was really good!
Made around 9minutes(!) of mistakes, so was really very annoyed with myself. However, happy to be 3rd and get a medal behind Sophie and Charlotte.

Running warm up/down 8:50 [2] 1.6 km (5:31 / km)

Warm up to the start.

Warm Up/Down 10:00 [1]

Drills and jogging.

Saturday Mar 6, 2010 #

Orienteering 31:10 [3] 4.4 km (7:05 / km)

Training.. A few controls in the 'harder' bit of the forest. Walked a bit when i wanted to look at some features, and the rest was taken very slowly :)

Orienteering 10:24 [2] 1.5 km (6:56 / km)

Training.. Went back out into the woods to look at the map more for a warm down.

Friday Mar 5, 2010 #

Note
(rest day)

Travelling to Belgium :)

Thursday Mar 4, 2010 #

Hockey 30:00 [1]

Sarah's assessment in pe.

Wednesday Mar 3, 2010 #

Running (Track) 13:47 [4] 4.0 km (3:27 / km)

City of Hull Track.. 10 x 400m, "wind-up"..
Started at an 'easy pace' and at each 100m mark we had to step it up a little bit. To my surprise, I really enjoyed the session :)
1st 400m - 1m 25s
2nd 400m - 1m 22s
3rd 400m - 1m 24s
4th 400m - 1m 23s
5th 400m - 1m 22s
6th 400m - 1m 23s
7th 400m - 1m 22s
8th 400m - 1m 22s
9th 400m - 1m 23s
10th 400m - 1m 23s

C • good session! 2

Running warm up/down 7:33 [2] 1.3 km (5:48 / km)

3 times round the track.

Warm Up/Down 10:00 [1]

Drills.

Warm Up/Down 5:42 [2] 1.06 km (5:23 / km)

2 1/2 laps warm down.

Warm Up/Down 10:00 [0]

Stretches.

Tuesday Mar 2, 2010 #

Running race 18:40 [4] 4.6 km (4:03 / km) +25m 3:57 / km

Winter League..
Started with this guy who set a good pace, but then he dropped off really quickly so i tried to keep it going and felt pretty good through it, just a bit tiring towards the end.. Fastest time for the course i think :)

Running warm up/down 19:28 [2] 3.2 km (6:05 / km) +25m 5:51 / km

Two warm up loops.. One of 1.9km and another of 1.3km after drills :)

Warm Up/Down 15:00 [1]

Drills and stretching

Running warm up/down 14:59 [2] 2.3 km (6:31 / km) +20m 6:15 / km

Warm down loop :)

Monday Mar 1, 2010 #

Netball 50:00 [3]

I'm useless!

Orienteering 20:00 [3] 3.5 km (5:43 / km)

Time includes warm up/down, two short (800m) courses, 1km putting out controls, and then the 1km time trial :)

Running 10:00 [1]

Jog recovery and running drills.

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