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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Oct 30, 2016:

activity # timemileskm+m
  Running10 2:24:49 17.01(8:31) 27.38(5:17) 175
  Orienteering4 1:24:55 9.2(9:14) 14.81(5:44) 263
  Total11 3:49:44 26.21(8:46) 42.19(5:27) 438

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MoTuWeThFrSaSu

Sunday Oct 30, 2016 #

Note
(sick) (rest day)

Wish I could have made it to the 10k/half marathon mountain races but really needed sleep and another 6am start didn't seem very appealing on Saturday evening..

Had planned to run late afternoon but felt so tired after sight-seeing with the boys. Didn't feel up to the final meal or night out at all - could have slept all night.

Saturday Oct 29, 2016 #

10 AM

Running warm up/down 17:22 intensity: (5:13 @1) + (9:39 @2) + (2:30 @3) 3.48 km (4:59 / km) +104m 4:21 / km
ahr:128 max:152

WU

Orienteering 16:43 intensity: (18 @1) + (8 @2) + (6:35 @3) + (7:43 @4) + (1:59 @5) 2.66 km (6:17 / km) +59m 5:39 / km
ahr:159 max:170

Final sprint race.

Pretty happy with this considering 60% was forest. Got each control almost spot on so met my aim. I was slow, but at least I did the navigating right.

11 AM

Running warm up/down 10:43 intensity: (1:32 @1) + (9:10 @2) + (1 @3) 2.11 km (5:04 / km) +30m 4:45 / km
ahr:130 max:145

WD

Friday Oct 28, 2016 #

Note
(rest day)

Unplanned!

Always seem to be busy on this trip. Either travelling somewhere, sight-seeing or having to do some promotional stuff.

Thursday Oct 27, 2016 #

Note
(rest day)


Wednesday Oct 26, 2016 #

Note

4:30 min error on number 3. Oh what could have been.

10 AM

Running warm up/down 12:28 [3] 2.3 km (5:26 / km) +7m 5:21 / km

WU

Orienteering 38:34 [4] 6.0 km (6:26 / km) +120m 5:51 / km

WRE middle.

Could have been my perfect race. Idiot.

11 AM

Running warm up/down 10:16 [2] 1.79 km (5:45 / km) +6m 5:39 / km

WD

Tuesday Oct 25, 2016 #

Note

Pretty good birthday so far. Some crazy app orienteering including random challenges around tiny streets with some students this morning.
Mad fun.

Note

Second third of the birthday not so successful but still a nice day out.
9th in the Expo Park sprint.

Note

3/3
Excellent end to the day. Great meal including a unique birthday soup and a cake (although slightly stressful cutting into 50...)

9 AM

Running 30:00 [3] 5.5 km (5:27 / km)

Mobile-o with some college students.
So so cool. Followed by a guy on a moped with a camera - life is pro.

1 PM

Running warm up/down 14:49 intensity: (48 @1) + (13:07 @2) + (54 @3) 2.92 km (5:05 / km)
ahr:133 max:149

WU

2 PM

Orienteering 16:40 [5] 3.5 km (4:46 / km) +60m 4:23 / km

WRE Sprint - Beijing Expo park.

Really disappointed with the first half of my race, and felt angry in the second half.

3 PM

Running warm up/down 10:01 [2] 1.86 km (5:23 / km) +16m 5:10 / km

WD

Monday Oct 24, 2016 #

Note

Beijing botanical gardens.

Not my forte but good to practise these types of sprints. Good fun!


11 AM

Running 15:48 [3] 3.0 km (5:16 / km) +6m 5:13 / km

Olympic park supersprint - awesome.

2 PM

Running warm up/down 15:39 intensity: (1:06 @1) + (12:52 @2) + (1:41 @3) 3.03 km (5:10 / km) +4m 5:08 / km
ahr:132 max:151

WU

Orienteering 12:58 intensity: (24 @1) + (5 @2) + (2:29 @3) + (8:46 @4) + (1:14 @5) 2.65 km (4:54 / km) +24m 4:41 / km
ahr:160 max:170

Botanical Gardens.

Quite foresty. Made lots of 5-10s mistakes which was too much for a good place. I think a good placing was possible/

Having difficulty breathing well with this cold.

3 PM

Running warm up/down 7:43 intensity: (53 @1) + (6:50 @2) 1.39 km (5:32 / km) +3m 5:29 / km
ahr:129 max:139

WD

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