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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Aug 20:

activity # timemileskm+m
  Orienteering3 2:51:27 22.64(7:34) 36.44(4:42) 493
  Running4 2:12:02 18.38(7:11) 29.57(4:28) 409
  Strength and Conditioning1 45:00
  Total8 5:48:29 41.02 66.01 901

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MoTuWeThFrSaSu

Sunday Aug 20 #

11 AM

Orienteering 1:00:42 intensity: (3:07 @1) + (27:05 @2) + (23:06 @3) + (7:24 @4) 12.95 km (4:41 / km) +175m 4:23 / km
ahr:143 max:164

2xsprints in Frodsham.

Feeling good on the first and hitting everything well. Really tired in the park on the 2nd and had a few slips but generally good. Legs not working uphill by the end though.

Thanks Meg for the last minute planning!

Saturday Aug 19 #

12 PM

Orienteering 33:28 intensity: (3:37 @1) + (12:20 @2) + (14:50 @3) + (2:41 @4) 7.2 km (4:39 / km) +83m 4:24 / km
ahr:142 max:161

Leeds Beckett.

Again focusing today on flowing and planning ahead. Fun training.

Orienteering 30:12 intensity: (1:14 @1) + (10:59 @2) + (17:59 @3) 6.59 km (4:35 / km) +71m 4:21 / km
ahr:145 max:159

Adel Village.

Friday Aug 18 #

12 PM

Orienteering 47:05 intensity: (3:41 @1) + (21:46 @2) + (21:38 @3) 9.7 km (4:51 / km) +164m 4:29 / km
ahr:140 max:159

Hathersage.

Good training, trying to just stay in control rather than running fast - too tired for that!

Thursday Aug 17 #

6 PM

Running warm up/down 16:46 intensity: (1:04 @1) + (15:42 @2) 3.51 km (4:46 / km) +29m 4:35 / km
ahr:129 max:137

WU

Running 17:44 intensity: (10 @1) + (23 @2) + (2:50 @3) + (12:12 @4) + (2:09 @5) 5.0 km (3:33 / km) +35m 3:26 / km
ahr:163 max:170

Nothing beats that PB feeling.

Running warm up/down 15:07 intensity: (31 @1) + (14:36 @2) 3.02 km (5:01 / km) +4m 4:59 / km
ahr:135 max:143

WD

Wednesday Aug 16 #

Note
(rest day)


Tuesday Aug 15 #

4 PM

Running 35:02 intensity: (6:55 @1) + (26:10 @2) + (1:57 @3) 7.46 km (4:42 / km) +154m 4:15 / km
ahr:129 max:148

Beverley Clump. It's been a while!

Plus 4 strides at the end.

Monday Aug 14 #

11 AM

Running 42:03 intensity: (2:20 @1) + (25:38 @2) + (12:03 @3) + (2:02 @4) 9.61 km (4:23 / km) +148m 4:04 / km
ahr:138 max:161

Sort of standard Monday.

15min tempo with 10 x 80m uphill/round a corner at the end.

12 PM

Strength and Conditioning 45:00 [1]

3x10
3 band exercises

3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)

3x10
25kg grappler rotation
Single leg hurdle to bound (5 each leg)
22.5kg single arm grappler push up (L&R)
Right -forward-left hurdle Jump

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

3x10
hanging side-to-side knee tucks
10kg ball slam

3x15
leg raises
Press up position knee tucks (L&R)

1 PM

Running 5:20 intensity: (41 @1) + (3:45 @2) + (54 @3) 0.98 km (5:28 / km) +39m 4:34 / km
ahr:134 max:151

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