Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Sep 21, 2014:

activity	#	time	miles		km		+m
Running	6	3:57:13	29.96	(7:55)	48.21	(4:55)	518
Orienteering	2	1:12:54	10.5	(6:57)	16.9	(4:19)	49
Total	7	5:10:07	40.46	(7:40)	65.11	(4:46)	567

0:53

0:00

» now

Sunday Sep 21, 2014 #

Running 50:15 [3] 9.39 km (5:21 / km) +247m 4:44 / km

A wonderful return to Rivelin with dad.

Saturday Sep 20, 2014 #

Orienteering 17:01 [4] 4.11 km (4:08 / km) +20m 4:03 / km

Pocklington Superstars Course.
Started 1min after dad. Pretty clean run, planning ahead etc.

Orienteering 11:52 [4] 2.87 km (4:08 / km) +8m 4:05 / km

Pocklington Stars.
A bit of an easier course, mainly straight legs across the grass in the school. A little tired after the first one but managed to stay ahead of dad.

Running warm up/down 12:13 [2] 2.26 km (5:24 / km)

Warm up

Running warm up/down 12:31 [2] 2.29 km (5:28 / km)

Warm Down running the 'Improver's' course.

Friday Sep 19, 2014 #

Running 36:37 [3] 7.31 km (5:01 / km) +77m 4:46 / km

Sandringham Country Park.
Lovely woodland trails; a bit further than planned.

Thursday Sep 18, 2014 #

Orienteering 44:01 [4] 9.92 km (4:26 / km) +21m 4:23 / km

Cottingham Urban 45min Score.
Got 21/22 controls; with a better plan and reduced mistakes could have got all in the time allowed.

Wednesday Sep 17, 2014 #

Running 17:28 [5] 5.0 km (3:30 / km)

CoH Track.
200, 300, 400, 500, 600, 1000, 600, 500, 400, 300, 200.
All off 90 except after the 1000 where we had 120.

40, 1:02, 1:22, 1:44, 2:07, 3:38, 2:08, 1:45, 1:24, 1:01, 38

Running warm up/down 16:56 [2] 3.15 km (5:23 / km)

Running warm up/down 17:09 [1] 3.01 km (5:42 / km)

Tuesday Sep 16, 2014 #

Running 36:55 [3] 7.53 km (4:54 / km) +124m 4:32 / km

Found a nice new woodland path, but got lost at the far end and ended up running about 1km further than planned.

Monday Sep 15, 2014 #

Running tempo 12:31 [4] 3.21 km (3:54 / km) +17m 3:48 / km

2-mile tempo, aiming for 12:45.
Around Stoke Park, feeling pretty good. Wasn't sure how to judge the time but seemed to do all right!

Running warm up/down 12:03 [2] 2.52 km (4:47 / km) +16m 4:38 / km

Running warm up/down 12:35 [2] 2.54 km (4:57 / km) +37m 4:37 / km

« Earlier | Later »