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Training Log Archive: CharlWard

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Orienteering3 2:14:04 16.44(8:09) 26.46(5:04) 244
  Strength and Conditioning2 1:15:00
  Running4 1:11:48 9.03(7:57) 14.53(4:56) 197
  Cycling1 50:00
  Circuits1 45:00
  Total9 6:15:52 25.47 40.99 441
  [1-5]6 4:15:52

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

Note

Intense day. Great weekend.
Brilliant sprint relay training (minus the DQ's), identified places to improve. Good chat about ways to improve our training, and plenty of geeking done.

10 AM

Running warm up/down 13:43 intensity: (1:53 @1) + (11:50 @2) 2.81 km (4:53 / km) +3m 4:51 / km
ahr:124 max:137 shoes: Mizuno Wave Hayate Pink

WU

Orienteering 13:38 intensity: (9 @1) + (6 @2) + (3:25 @3) + (8:38 @4) + (1:20 @5) 3.26 km (4:11 / km) +14m 4:06 / km
ahr:162 max:171 shoes: Mizuno Wave Hayate Pink

Sprint Relay Leg 1.

DQ, ran through some OOB.

Orienteering 14:01 intensity: (13 @1) + (12 @2) + (4:49 @3) + (7:31 @4) + (1:16 @5) 3.23 km (4:20 / km) +4m 4:19 / km
ahr:161 max:170 shoes: Mizuno Wave Hayate Pink

Sprint Relay Leg 3.

DQ again, same.

Running warm up/down 3:42 intensity: (33 @1) + (3:09 @2) 0.63 km (5:51 / km) +2m 5:45 / km
ahr:127 max:137 shoes: Mizuno Wave Hayate Pink

WD

2 PM

Orienteering 17:40 intensity: (1:18 @1) + (15:29 @2) + (53 @3) 3.49 km (5:04 / km) +38m 4:48 / km
ahr:135 max:148 shoes: Mizuno Wave Hayate Pink

WU and Corridor.

Orienteering 25:46 intensity: (5:15 @1) + (19:21 @2) + (1:10 @3) 4.41 km (5:51 / km) +20m 5:43 / km
ahr:129 max:151 shoes: Mizuno Wave Hayate Pink

Talk-O and WD.

Saturday Feb 13, 2016 #

11 AM

Orienteering 37:41 intensity: (12:37 @1) + (23:12 @2) + (1:52 @3) 6.7 km (5:37 / km) +94m 5:15 / km
ahr:122 max:152 shoes: Mizuno Wave Hayate Pink

WU, Line and Missing Picture exercise.

Orienteering 15:33 intensity: (35 @1) + (4:49 @2) + (10:09 @3) 3.31 km (4:42 / km) +38m 4:27 / km
ahr:146 max:159 shoes: Mizuno Wave Hayate Pink

Sprinterval 1.

Orienteering 9:45 intensity: (35 @1) + (2:22 @2) + (6:48 @3) 2.06 km (4:44 / km) +36m 4:21 / km
ahr:145 max:159 shoes: Mizuno Wave Hayate Pink

Sprinterval 2.
Tried to push harder, knee hurt.

Running warm up/down 3:49 intensity: (54 @1) + (2:55 @2) 0.75 km (5:04 / km)
ahr:123 max:141 shoes: Mizuno Wave Hayate Pink

WD

Friday Feb 12, 2016 #

5 PM

Strength and Conditioning 30:00 [0]


6 PM

Running 30:40 intensity: (3:21 @1) + (23:30 @2) + (3:49 @3) 6.38 km (4:49 / km) +103m 4:27 / km
ahr:133 max:150

Hangingwater/Endcliffe park from Goodwin and back.

Thursday Feb 11, 2016 #

5 PM

Running 19:54 intensity: (6:49 @1) + (11:04 @2) + (2:01 @3) 3.96 km (5:02 / km) +88m 4:31 / km
ahr:125 max:149

Test run.
Mostly ok, some slight discomfort downhill.

Wednesday Feb 10, 2016 #

7 AM

Strength and Conditioning 45:00 [0]


Tuesday Feb 9, 2016 #

Note
(rest day)


Monday Feb 8, 2016 #

5 PM

Circuits 45:00 [0]

Adapted.
No weight on squats and no lunges.

6 PM

Cycling 50:00 intensity: (14:59 @1) + (24:49 @2) + (10:12 @3)
ahr:127 max:153

Time to stop ignoring the knee pain and do something about it.

Cycling and I do not agree with each other.

5mins @3
4x 3min@8, 3min@10, 3min@12, 1min@3
5min @3

26.9km, 2000ft climb.

C • Interesting... 2

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