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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Jul 19, 2017:

activity # timemileskm+m
  Running9 3:42:06 30.61(7:15) 49.26(4:31) 686
  Orienteering2 2:06:42 17.17(7:23) 27.63(4:35) 32
  Strength and Conditioning2 1:30:00
  Total13 7:18:48 47.78 76.89 718

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Wednesday Jul 19, 2017 #

7 AM

Running 9:27 intensity: (2:34 @1) + (6:53 @2) 1.88 km (5:02 / km) +39m 4:33 / km
ahr:122 max:134

Shake out.

6 PM

Running 18:54 intensity: (46 @1) + (17:56 @2) + (12 @3) 4.06 km (4:39 / km) +24m 4:31 / km
ahr:133 max:146

Warm up.

7 PM

Running 39:24 intensity: (5 @1) + (15 @2) + (9:58 @3) + (29:06 @4) 9.99 km (3:57 / km) +67m 3:49 / km
ahr:160 max:166

I don't know how I feel about this.

2015 glory days: http://attackpoint.org/sessiondata.jsp?sessionid=4...

C • .... 1
8 PM

Running warm up/down 9:46 intensity: (34 @1) + (9:12 @2) 1.95 km (5:01 / km)
ahr:132 max:141

Ouch.

Tuesday Jul 18, 2017 #

5 PM

Running 19:36 intensity: (2:11 @1) + (16:45 @2) + (40 @3) 4.36 km (4:30 / km) +34m 4:20 / km
ahr:127 max:153

Warm up routine.

Monday Jul 17, 2017 #

12 PM

Running 3:42 [2] 0.67 km (5:33 / km) +19m 4:52 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

3x8
4kg bent over shoulder press
4kg shoulder press
4kg arm raise

3x10
band rotation (L&R)
single arm band row horizontal (L&R)
single arm band pull back (L&R)

3x10
25kg grappler rotation
3 hurdle hops (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Box jump 24"

3x10
hanging knee tucks
8kg overhead ball-wall throw
8kg ball slam

3x10
hanging side-to-side knee tucks
leg raises
press-up position knee tucks (L&R 10 each)

5 PM

Running 37:00 intensity: (3:11 @1) + (31:11 @2) + (2:38 @3) 7.73 km (4:47 / km) +78m 4:34 / km
ahr:133 max:149

V easy to Morrisons.

Sunday Jul 16, 2017 #

9 AM

Orienteering 1:01:32 intensity: (2:06 @1) + (28:30 @2) + (14:33 @3) + (16:19 @4) + (4 @5) 13.94 km (4:25 / km) +32m 4:22 / km
ahr:146 max:168

British MSR.

An ok run on leg1 of the open class but still some time loss taking the longer routes.

Had a second run around a men open course, but with no one to run against it was a very steady jaunt around.

Good fun day out.

Saturday Jul 15, 2017 #

12 PM

Orienteering 1:05:10 intensity: (6:53 @1) + (35:32 @2) + (6:48 @3) + (15:57 @4) 13.68 km (4:46 / km)
ahr:140 max:167

Birchwood 2xshort sprints.

1st; lost significant time on #15 and #17, maybe 20s total
2nd; lost time to #9 running down a dead end ~10s

Overall flowing well though and enjoyed it.

Friday Jul 14, 2017 #

12 PM

Strength and Conditioning 45:00 [1]

3x8
4kg bent over shoulder press
4kg shoulder press
4kg arm raise

3x6
Pull-ups
Dips

3x10
25kg grappler rotation
3 hurdle hops (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Hurdle to box jump 24"

3x10
Hanging knee tucks
8kg overhead ball-wall throw
8kg ball slam

3x12
leg raises
8kg press-up position kettle bell pull through (L&R 12 each)


5 PM

Running 24:04 intensity: (1:42 @1) + (22:20 @2) + (2 @3) 5.12 km (4:42 / km) +15m 4:38 / km
ahr:130 max:142

Easy golf course.

Thursday Jul 13, 2017 #

5 PM

Running 1:00:13 intensity: (6:03 @1) + (22:34 @2) + (26:50 @3) + (4:46 @4) 13.52 km (4:27 / km) +410m 3:52 / km
ahr:141 max:162

Slightly odd run...

Aiming to run along the Monsal Trail for a tempo session. Ran the wrong way for 12mins so turned back to where we thought was correct, but this was still wrong..
Ended up being a weird warm up/tempo of 25mins, then when finally on the trail did:
5 tempo, 2.5 steady, 5 tempo, 12.5 steady, WD

The climb trace is odd due to running through the old railway tunnels (which were cool and scary at the same time).

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