Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Mar 7, 2015:

activity	#	time	miles		km		+m
Running	9	3:19:36	24.75	(8:04)	39.84	(5:01)	762
Orienteering	4	2:57:48	21.19	(8:24)	34.1	(5:13)	454
Total	11	6:17:24	45.94	(8:13)	73.94	(5:06)	1216

1:37

0:00

» now

Saturday Mar 7, 2015 #

11 AM

Running warm up/down 11:19 [2] 2.18 km (5:12 / km) +2m 5:10 / km

12 PM

Orienteering 20:26 [5] 4.84 km (4:13 / km) +5m 4:12 / km

Oxford (long) Sprint.
Pretty solid run, definitely some non-optimum routes however. Nice fast course, legs dying at the end.

Running warm up/down 6:42 [1] 1.16 km (5:48 / km) +4m 5:42 / km

1 PM

Orienteering 59:26 [3] 11.96 km (4:58 / km) +18m 4:56 / km

Various training exercises and all the running inbetween.
Some terrible orienteering on the first couple, then got it together after that.

Course 2 - Splits

Friday Mar 6, 2015 #

3 PM

Running 27:39 [2] 5.32 km (5:12 / km) +152m 4:33 / km

Out to Den Bank via the stables.

Thursday Mar 5, 2015 #

3 PM

Orienteering 45:14 9.54 km (4:45 / km) +320m 4:04 / km

Warm Up- 7:52, 1.66km

Sprintervals: interval without looking at the map, then straight into the course. 6 little courses in total; 3 in one area, 3 in another.

Warm Down- 8:53, 1.48km

Wednesday Mar 4, 2015 #

3 PM

Running 37:30 [3] 7.6 km (4:56 / km) +137m 4:32 / km

Bole Hill and two loops around the allotments.

Tuesday Mar 3, 2015 #

3 PM

Running warm up/down 15:44 [2] 3.37 km (4:40 / km) +11m 4:36 / km

Warm Up

4 PM

Running 23:30 [4] 6.0 km (3:55 / km) +71m 3:42 / km

3 x 2km at Endcliffe Park. (~4mins rest between each)
8:00, 7:44, 7:46.

Running warm up/down 16:24 [3] 2.97 km (5:31 / km) +100m 4:44 / km

Monday Mar 2, 2015 #

7 AM

Running 35:23 [3] 6.74 km (5:15 / km) +201m 4:34 / km

Morning run in the blizzard.

Sunday Mar 1, 2015 #

12 PM

Running warm up/down 8:00 [2] 1.6 km (5:01 / km) +13m 4:49 / km

Orienteering 52:42 [3] 7.76 km (6:48 / km) +111m 6:20 / km

Cawthorne - Short Brown.
Didn't bother crossing the road and doing the top loop in Deffer; didn't want to overdo things. In hindsight, could have done this loop and not so much of a warm down, but never mind.
Not particularly inspired by the area.

1 PM

Running warm up/down 17:25 [2] 2.9 km (6:00 / km) +71m 5:21 / km

« Earlier | Later »