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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Jul 23, 2017:

activity # timemileskm+m
  Running10 5:05:43 39.32(7:47) 63.28(4:50) 778
  Strength and Conditioning2 1:30:00
  Orienteering1 43:33 5.69(7:39) 9.16(4:45) 137
  Total13 7:19:16 45.01 72.44 915

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Sunday Jul 23, 2017 #

9 AM

Running 1:06:51 intensity: (10:23 @1) + (46:10 @2) + (10:18 @3) 12.95 km (5:10 / km) +274m 4:40 / km
ahr:133 max:151

Pre breakfast Rivelin, nice and easy.

Saturday Jul 22, 2017 #

9 AM

Running warm up/down 24:13 intensity: (7:05 @1) + (16:36 @2) + (32 @3) 5.14 km (4:43 / km) +28m 4:35 / km
ahr:124 max:148

WU

Running 27:57 intensity: (12:02 @1) + (4:19 @2) + (7:57 @3) + (3:39 @4) 4.59 km (6:05 / km) +3m 6:04 / km
ahr:127 max:165

3x3x400 (90s, 3min)
4x100 (walk 100)

I think this is my fastest ever session; a good feeling after being quite down the past two days.
Times are rather slow compared to other people, but I'm quite pleased with this.

Running warm up/down 15:06 intensity: (39 @1) + (11:18 @2) + (3:09 @3) 3.16 km (4:47 / km) +39m 4:30 / km
ahr:139 max:153

WD

Friday Jul 21, 2017 #

11 AM

Orienteering 43:33 intensity: (6:49 @1) + (16:34 @2) + (16:32 @3) + (3:38 @4) 9.16 km (4:45 / km) +137m 4:25 / km
ahr:140 max:163

3 x short sprints around Botanical Gardens.
1) easy pace
2) overspeed
3) race pace

As expected, lots of mistakes and hesitations when trying to go overspeed. Did this course again at the end at easy pace and ran basically the same time. #3 at race pace didn't go amazingly either, legs started to tire.

The map definitely wasn't 1:4000 despite what it said.

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
5kg plate lo-hi (L&R)
Single leg touch down (L&R)

3x10
25kg grappler rotation
Single leg bosu jump&balance (L&R x5 each)
22.5kg single arm grappler push up (L&R)
Right-forward-left two foot hurdle jumps

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

3x10
hanging side-to-side knee tucks
8kg ball slam

3x12
leg raises
press-up position knee tucks (L&R)

Thursday Jul 20, 2017 #

5 PM

Running 33:47 intensity: (5:38 @1) + (23:34 @2) + (4:35 @3) 6.81 km (4:58 / km) +172m 4:24 / km
ahr:131 max:151

Standard 6 easy recovery.

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.

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