Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Running12 5:33:47 42.51(7:51) 68.42(4:53) 951
  Strength and Conditioning2 1:00:00
  Circuits1 45:00
  Total13 7:18:47 42.51 68.42 951
  [1-5]12 5:33:47

«»
1:31
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

12 PM

Running 29:56 intensity: (5:36 @1) + (21:18 @2) + (3:02 @3) 5.84 km (5:07 / km) +94m 4:45 / km
ahr:131 max:151

Rivelin (+) part one.

Got so excited upon seeing my first Kingfisher that I accidentally saved the run.

C • at least you know where to ... 2

Running 33:44 intensity: (5:09 @1) + (21:42 @2) + (6:53 @3) 6.34 km (5:19 / km) +166m 4:42 / km
ahr:135 max:154

Part two.

Saturday Feb 6, 2016 #

11 AM

Running 25:29 intensity: (6:08 @1) + (17:37 @2) + (1:44 @3) 5.48 km (4:39 / km) +28m 4:32 / km
ahr:130 max:149 shoes: Mizuno Wave Inspire White

WU
New shorter route to track, but probably too dodgey in the dark.

Running 17:00 intensity: (7 @1) + (5:54 @2) + (2:21 @3) + (8:36 @4) + (2 @5) 4.41 km (3:51 / km)
ahr:154 max:168

2km, 1600 jog.
100 float, 100 fast (x4).

Aim was 6:50, did 6:53. Set off too fast but didn't notice I was slipping off. First km in 3:25 (spot on), so 2nd km in 3:28.
Think I can match my 3k best in Armagh, any faster we will have to wait and see.
The new shoes were swish.

12 PM

Running warm up/down 10:12 intensity: (54 @1) + (9:18 @2) 2.05 km (4:59 / km) +4m 4:56 / km
ahr:132 max:142 shoes: Mizuno Wave Inspire White

WD

Friday Feb 5, 2016 #

5 PM

Running 7:39 [2] 1.52 km (5:02 / km)

To Goodwin.

Strength and Conditioning 30:00 [0]

Round two.

6 PM

Running 8:24 [2] 1.6 km (5:14 / km) +57m 4:27 / km

Home.

Thursday Feb 4, 2016 #

5 PM

Running 42:59 intensity: (9:34 @1) + (33:09 @2) + (16 @3) 8.39 km (5:07 / km) +166m 4:40 / km
ahr:127 max:145

Hangingwater/Endcliffe.

Feeling pretty tired still, might stay off the legs tomorrow.

Wednesday Feb 3, 2016 #

7 AM

Running 8:14 [2] 1.55 km (5:18 / km) +15m 5:04 / km
shoes: Mizuno Wave Inspire White

To Goodwin.

Strength and Conditioning 30:00 [0]

Just did set 1 today, planning set 2 for Friday.

8 AM

Running 8:10 [2] 1.49 km (5:28 / km) +53m 4:39 / km
shoes: Mizuno Wave Inspire White

Home.

11 AM

Running 13:10 intensity: (3:12 @1) + (9:58 @2) 2.86 km (4:36 / km) +4m 4:35 / km
ahr:124 max:138 shoes: Mizuno Wave Inspire White

To Up and Running.

12 PM

Running 31:56 intensity: (7:05 @1) + (22:09 @2) + (2:42 @3) 5.92 km (5:24 / km) +157m 4:46 / km
ahr:130 max:148

Beaut day, but muddy/greasy underfoot.

Tuesday Feb 2, 2016 #

5 PM

Running warm up/down 30:22 intensity: (9:59 @1) + (20:23 @2) 6.11 km (4:58 / km) +28m 4:51 / km
ahr:124 max:144 shoes: Mizuno Wave Inspire White

Warm Up

Running 17:21 intensity: (46 @1) + (59 @2) + (5:21 @3) + (10:15 @4) 5.07 km (3:25 / km) +3m 3:25 / km
ahr:156 max:166 shoes: Mizuno Wave Inspire White

5 x 1km every 6min. Aiming for 3:30.

Fantastic group to run with tonight, helped having a few guys running slightly slower after the Northerns.

3:30, 3:28, 3:30, 3:26, 3:28

Running warm up/down 13:10 intensity: (50 @1) + (12:19 @2) + (1 @3) 2.59 km (5:05 / km) +7m 5:01 / km
ahr:135 max:145 shoes: Mizuno Wave Inspire White

Warm Down.

Monday Feb 1, 2016 #

Circuits 45:00 [0]

Felt tough today.

6 PM

Running 36:01 intensity: (6:36 @1) + (20:12 @2) + (9:13 @3) 7.19 km (5:01 / km) +169m 4:29 / km
ahr:133 max:152

Tired and it was windy.

« Earlier | Later »