Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+m
Running	8	3:24:27	26.16	(7:49)	42.11	(4:51)	399
Orienteering	4	2:03:20	16.97	(7:16)	27.31	(4:31)	100
Total	8	5:27:47	43.13	(7:36)	69.41	(4:43)	499

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Sunday Mar 22, 2015 #

Orienteering 50:30 11.0 km (4:35 / km)

York Training.
No watch for the day so guess for now.

Warm up pairs exercise ~1km.
Long legs ~3km.
Mass start ~1km.
First controls ~3km.
Holgate Sprint ~3km.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

WU/WD.

Note

An interesting yoga session over lunch..

Saturday Mar 21, 2015 #

Orienteering 14:17 [5] 3.3 km (4:20 / km)

RAF Linton Sprint Prologue.
Pretty good run, a bit slow to begin with and a few non-optimum routes. Must work on running as straight as possible.

Orienteering 13:46 [5] 3.3 km (4:10 / km)

Linton Chase.
Better speed wise, though going to 11 before 10 slowed me down a little... A bit too hectic with all the people around.

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

WU/WD from the day.

Friday Mar 20, 2015 #

5 PM

Running warm up/down 10:09 [3] 2.15 km (4:43 / km)

Orienteering 18:38 [3] 3.71 km (5:02 / km) +28m 4:51 / km

Short course at York uni. Trying to focus on planning ahead.

Running warm up/down 2:53 [1] 0.47 km (6:07 / km) +13m 5:22 / km

Tiny jog WD

Thursday Mar 19, 2015 #

3 PM

Running warm up/down 7:38 [2] 1.75 km (4:22 / km)

Orienteering 26:09 [4] 6.0 km (4:22 / km) +72m 4:07 / km

Sprintervals.
Feeling a bit tired, so focus on navigation. Had a terrible quality map.

Running warm up/down 11:15 [2] 2.16 km (5:13 / km) +96m 4:16 / km

Wednesday Mar 18, 2015 #

4 PM

Running 47:53 [3] 9.38 km (5:06 / km) +254m 4:30 / km

Standard Rivelin.
It's been a while!

Tuesday Mar 17, 2015 #

5 PM

Running warm up/down 28:00 [3] 5.58 km (5:01 / km) +28m 4:54 / km

6 PM

Running 15:25 [4] 4.0 km (3:51 / km) +1m 3:51 / km

Track Part 1 - Bondarenko 4km.
400m at 5k pace
400m float (<10k pace)
300m at 3k pace (what is 3k pace? Who knows)
300m float
200m faster
200m float
100m fastest
100m float

Straight through again into a second set.

C • umm... 2

Running 7:40 [4] 2.05 km (3:45 / km) +1m 3:44 / km

Track part 2 - Bondarenko 2km.

400m very steady jog around, then same as above but just once round.

7 PM

Running warm up/down 13:34 [2] 2.58 km (5:15 / km) +6m 5:12 / km

Monday Mar 16, 2015 #

Note
(rest day)

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