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Training Log Archive: CharlWard

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Running7 3:14:14 25.8(7:32) 41.52(4:41) 672
  Strength and Conditioning3 1:44:31
  Cross Trainer2 1:35:03
  Orienteering1 37:09 4.98(7:27) 8.02(4:38) 149
  Total9 7:10:57 30.78 49.54 820
averages - sleep:7.4 rhr:32

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MoTuWeThFrSaSu

Sunday Apr 30, 2017 #

Note
rhr:31 slept:7.0

Watched 10mila for a bit.

11 AM

Running 1:00:57 intensity: (1:13 @1) + (22:55 @2) + (29:33 @3) + (7:16 @4) 13.67 km (4:28 / km) +219m 4:08 / km
ahr:146 max:163

Derwent Reservoir.

Long run inc. 10min tempo from 45-55min.

Set off at a decent pace so decided to include my tempo in today and switch to a shorter/easier loop tomorrow. Had not anticipated the brutal returning headwind however, so it was quite tough!

Happy times.

Saturday Apr 29, 2017 #

Note
rhr:32 slept:8.5


2 PM

Strength and Conditioning 40:00 [1]

3 x 10 4kg bent-over shoulder press
3 x 10 4kg standing shoulder press
3 x 10 4kg arm raises (side)

3 x 10 25kg grappler rotation
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 6 pull-ups
3 x 6 dips

3 x 10 40kg RDL

3 x 12 12kg chest press
3 x 12 12kg single arm row (L&R)

3 x 12 8kg seated shoulder press
3 x 12 6kg seated bicep curls

3 PM

Running 10:00 intensity: (2:47 @1) + (7:13 @2) 1.79 km (5:36 / km)
ahr:122 max:129

Little jog on the treadmill.

Cross Trainer 50:01 intensity: (7:04 @1) + (42:57 @2)
ahr:123 max:135

Easy-ish.

Friday Apr 28, 2017 #

Note
rhr:30 slept:8.0


4 PM

Running 48:52 intensity: (8:38 @1) + (17:13 @2) + (16:21 @3) + (6:40 @4) 11.16 km (4:23 / km) +122m 4:09 / km
ahr:140 max:164

5 x 3min.

Mental battle to get to Endcliffe park.. wanted to do my session but really didn't fancy the grass loop.
Got it done.

Thursday Apr 27, 2017 #

Note
rhr:34 slept:5.5 (rest day)

Zzzzzzz.

Thankfully a rest day was already planned in.

Wednesday Apr 26, 2017 #

Note
slept:6.5

Didn't sleep much after getting some bad news at 5am. Zzzzzz.

5 PM

Running 54:14 intensity: (10:33 @1) + (35:32 @2) + (8:09 @3) 10.86 km (5:00 / km) +258m 4:28 / km
ahr:131 max:151

Appreciating life. Classic Rivelin <3

Tuesday Apr 25, 2017 #

Note
rhr:30 slept:8.0


12 PM

Running 3:47 [1] 0.73 km (5:13 / km) +22m 4:31 / km

To the gym.

1 PM

Strength and Conditioning 35:00 [1]

Easier today.

4 x band exercises (2x10 for each)

3 x 10 5kg squat-curl-press
3 x 10 back crunch

3 x 12 20kg grappler rotations
3 x 10 20kg single arm grappler push up

3 x 10 squat @40kg
3 x 10 deadlift @47.5kg

3 x 12 10kg chest press
3 x 12 10kg single arm row

3 x 10 15kg military press
3 x 15 15kg bent over row

Running 3:05 [1] 0.63 km (4:55 / km) +14m 4:25 / km

To work.

4 PM

Running 13:19 intensity: (6:36 @1) + (5:54 @2) + (49 @3) 2.7 km (4:56 / km) +37m 4:37 / km
ahr:119 max:148

To Kim.

Orienteering 37:09 intensity: (3:33 @1) + (12:27 @2) + (15:51 @3) + (5:18 @4) 8.02 km (4:38 / km) +149m 4:14 / km
ahr:143 max:165

WU
Sprint course (thanks Nick!)
Jog
4 x ~20s strides
WD

Great course around Sharrow area. Had to take care in the wet but thankfully didn't rain whilst I was running. Need to remember to keep pushing through the middle section of races.

Monday Apr 24, 2017 #

Note
rhr:32 slept:8.0


5 PM

Cross Trainer 45:02 intensity: (21:25 @1) + (23:37 @2)
ahr:118 max:129

Easy-ish.

Strength and Conditioning 29:31 [1]
ahr:71 max:102

Core.

3 x 70s plank
3 x 50 6kg russian twists

3 x 45s R side plank
6 x 15 leg raises
3 x 45s L side plank

3 x 12 press-ups
3 x 20 crunches

3 x 25 suspension trainer knee tucks
3 x 20 sit-ups

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