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Training Log Archive: CharlWard

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  Running7 2:16:12 17.04(8:00) 27.42(4:58) 403
  Spinning2 1:57:04
  Orienteering4 1:32:21 12.92(7:09) 20.8(4:26) 74
  Cross Trainer1 1:00:01 3.97(15:06) 6.4(9:23)
  Strength and Conditioning1 45:00
  Total10 7:30:38 33.94 54.62 477
  [1-5]9 6:45:38
averages - sleep:7.5 rhr:36

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MoTuWeThFrSaSu

Sunday Jun 26, 2016 #

Note

Taking my win today with me for life.
8 seconds is 8 seconds, and I am very happy with that.

Lacking something in sprint though, looking at the gaps to Galina. I think she is ~25s quicker than me over 3km so this distance is really what I want to focus on over the next 8 weeks.

10 AM

Running warm up/down 11:41 intensity: (2:45 @1) + (8:56 @2) 2.43 km (4:48 / km) +2m 4:48 / km
ahr:122 max:135

WU

Orienteering 32:21 intensity: (25 @1) + (7 @2) + (5:30 @3) + (25:56 @4) + (23 @5) 7.55 km (4:17 / km) +14m 4:15 / km
ahr:161 max:170

Antwerp Urban Middle.

Really good run. Very few hesitations/mistakes and picked solid routes.

Running warm up/down 9:48 intensity: (25 @1) + (9:23 @2) 1.95 km (5:02 / km) +2m 5:00 / km
ahr:131 max:139

WD

Saturday Jun 25, 2016 #

Note

Good day at ASOM.
Two solid, but not sparkling, races. Galina is so fast!
Need some speed back.

12 PM

Running warm up/down 13:01 intensity: (1:32 @1) + (11:29 @2) 2.6 km (5:00 / km) +1m 5:00 / km
ahr:127 max:143

WU

Orienteering 11:51 intensity: (6:31 @4) + (5:20 @5) 2.88 km (4:07 / km) +3m 4:06 / km
ahr:167 max:171

Forgot to start watch so not got all the race...

Technically a little sloppy in places. Good to do a park sprint though, nice variety.

Running 11:47 intensity: (37 @1) + (11:10 @2) 2.19 km (5:23 / km) +3m 5:20 / km
ahr:133 max:142

WD

4 PM

Running warm up/down 12:19 intensity: (47 @1) + (9:48 @2) + (1:44 @3) 2.45 km (5:02 / km) +8m 4:57 / km
ahr:138 max:147

WU

Orienteering 16:28 intensity: (16 @1) + (9 @2) + (10 @3) + (4:33 @4) + (11:20 @5) 3.85 km (4:17 / km) +54m 4:00 / km
ahr:167 max:171

Better than the first race technically.
Still picked a silly route on the long leg at the end and lost 20s!

Running warm up/down 13:08 intensity: (20 @1) + (12:47 @2) + (1 @3) 2.55 km (5:09 / km) +2m 5:08 / km
ahr:138 max:145

WD

Friday Jun 24, 2016 #

3 PM

Orienteering 31:41 intensity: (3:01 @1) + (14:39 @2) + (14:01 @3) 6.52 km (4:51 / km) +3m 4:51 / km
ahr:138 max:157

Beautiful weather in Hulst, The Netherlands. Very nice town.

Good easy training done - brain in some kind of orienteering gear now.

Thursday Jun 23, 2016 #

9 AM

Running 12:22 [3] 2.34 km (5:17 / km) +119m 4:13 / km

Back from Kim.

Running 14:59 [3] 3.32 km (4:31 / km) +60m 4:08 / km

Vote run plus 2 x 4 x 20s (20s, 1min).

Wednesday Jun 22, 2016 #

Note
rhr:36 slept:7.0

Note

No internet so cannot upload Garmin HR data.

7 AM

Strength and Conditioning 45:00 [0]


5 PM

Running 20:52 intensity: (1:53 @1) + (16:07 @2) + (2:52 @3) 4.3 km (4:51 / km) +99m 4:21 / km
ahr:134 max:149

Getting better.

Spinning 35:02 intensity: (18:12 @1) + (16:50 @2)
ahr:118 max:128

End of springwatch.

Tuesday Jun 21, 2016 #

Note
rhr:36 slept:8.0


5 PM

Running 10:08 intensity: (1:26 @1) + (5:00 @2) + (3:42 @3) 2.06 km (4:56 / km) +74m 4:11 / km
ahr:135 max:153

10min mainly uphill, some slight down. Fine flat/up, a little discomfort down.

Spinning 1:22:02 intensity: (18:59 @1) + (26:00 @2) + (34:52 @3) + (2:11 @4)
ahr:136 max:164

Plan was: 15 tempo, 5 x 3min, 2 x 6 x 15s.

Got 13mins into the tempo and was told to either join the spin class or leave, so joined the spin class.

Monday Jun 20, 2016 #

Note
rhr:35 slept:7.5


7 AM

Cross Trainer 1:00:01 intensity: (56:41 @1) + (3:20 @2) 6.4 km (9:23 / km)
ahr:106 max:127

Toy Story 3.

2 PM

Running 6:07 [3] 1.23 km (4:58 / km) +33m 4:22 / km

Test run mainly uphill. Good - waiting to see if any reaction in the morning.

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