Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Jul 26, 2015:

activity	#	time	miles		km		+m
Running	10	4:38:28	34.99	(7:58)	56.3	(4:57)	665
Orienteering	3	1:23:50	10.39	(8:04)	16.72	(5:01)	161
Total	11	6:02:18	45.37	(7:59)	73.02	(4:58)	826

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Sunday Jul 26, 2015 #

8 AM

Running 26:01 [2] 4.76 km (5:28 / km) +101m 4:57 / km

Braids Golf Course.
Who knew Edinburgh could have such beautiful weather?

1 PM

Running 46:30 [3] 9.54 km (4:52 / km) +34m 4:47 / km

WU.
Two gaffled loops around St. Andrews.
WD along the beach.

Really great training (thanks Dad!), nice running along the beach too.

C • Glad you enjoyed it! 1

Saturday Jul 25, 2015 #

4 PM

Orienteering 50:19 [3] 8.49 km (5:56 / km) +154m 5:26 / km

Warm Up around the Meadows and sprint training in Edinbugh.
Slow around the streets due to tourists and extreme slipperyness, but great to be in some alleys.

5 PM

Running warm up/down 8:12 [2] 1.51 km (5:25 / km) +17m 5:08 / km

Friday Jul 24, 2015 #

3 PM

Running 42:48 [3] 8.59 km (4:59 / km) +187m 4:30 / km

East Dale Bottom.

Thursday Jul 23, 2015 #

10 AM

Running 31:58 [1] 6.0 km (5:20 / km) +149m 4:44 / km

Beverley Clump.

Wednesday Jul 22, 2015 #

6 PM

Running warm up/down 18:01 [2] 3.53 km (5:06 / km) +3m 5:05 / km

Running 16:46 [5] 5.1 km (3:17 / km) +1m 3:17 / km

CoH Track

600, 500, 400, 200 (x3)
90s between each, 60s after the first 200, 120s after the 2nd 200.

600's- 2:05, 2:00, 2:00
500's- 1:40, 1:38, 1:41
400's- 77, 77, 78
200's- 37, 36, 38

7 PM

Running warm up/down 20:27 [2] 3.87 km (5:17 / km) +2m 5:16 / km

Tuesday Jul 21, 2015 #

7 AM

Running 37:12 [3] 7.19 km (5:11 / km) +166m 4:38 / km

Railway End.
Bit early!

Monday Jul 20, 2015 #

12 PM

Running warm up/down 15:47 [3] 3.42 km (4:37 / km) +1m 4:37 / km

Orienteering 17:23 [5] 4.42 km (3:56 / km) +2m 3:55 / km

Willows Test Sprint.

Slight mistake 4-5, didn't see a better route 6-7, went 12-3-13.
Otherwise pretty good. getting quite tired from 13 onwards!

1 PM

Running warm up/down 2:15 [2] 0.41 km (5:29 / km) +1m 5:25 / km

Jog

Orienteering 8:43 [3] 2.03 km (4:18 / km) +2m 4:17 / km

RC Course 1.
So much easier orienteering at this speed.

Running warm up/down 2:50 [2] 0.47 km (6:03 / km) +1m 5:59 / km

Jog.

Orienteering 7:25 [3] 1.78 km (4:10 / km) +3m 4:07 / km

RC Course 2.
Again feeling good and in control.

Running warm up/down 9:41 [2] 1.92 km (5:02 / km) +2m 5:01 / km

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