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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running7 5:14:25 40.26(7:49) 64.8(4:51) 992
  Strength and Conditioning2 1:15:00
  Orienteering1 23:26 2.75(8:30) 4.43(5:17) 61
  Total9 6:52:51 43.02 69.23 1053
averages - sleep:9.3 rhr:35

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MoTuWeThFrSaSu

Sunday Sep 17 #

8 AM

Running 1:13:52 intensity: (3:34 @1) + (44:25 @2) + (21:50 @3) + (4:03 @4) 14.93 km (4:57 / km) +313m 4:29 / km
ahr:139 max:163

Pre breakfast up Porter.

Saturday Sep 16 #

Note
rhr:36 slept:9.5


1 PM

Running warm up/down 17:44 intensity: (1:30 @1) + (15:41 @2) + (33 @3) 3.72 km (4:46 / km)
ahr:132 max:148

WU

Running 21:44 intensity: (10 @1) + (6 @2) + (1:37 @3) + (19:50 @4) + (1 @5) 5.96 km (3:39 / km)
ahr:163 max:168

Northern Road Relays.

A bit disappointed with myself, lost some fight in the last 500m and the group I led around got away. Fun though, cobwebs disappearing.

Running warm up/down 17:34 intensity: (2:01 @1) + (15:23 @2) + (10 @3) 3.51 km (5:00 / km)
ahr:132 max:146

WD

Friday Sep 15 #

Note
rhr:33 slept:9.0


12 PM

Running 4:49 [1] 0.97 km (4:58 / km) +10m 4:43 / km

To S10

1 PM

Strength and Conditioning 45:00 [1]

2x10
Horizontal band pull back
Band pull back

3x8 4kg
Bent over shoulder press
Shoulder press
Arm raise

3x10
22.5kg grappler rotation
Single leg squat (L&R)
22.5kg single arm grappler push up (L&R)
24inch box jump

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

3x10
Hanging side to side knee tucks
8kg overhead slam

3x6 15kg military press
3x10 20kg bent over row

Thursday Sep 14 #

1 PM

Running 55:50 intensity: (3:39 @1) + (39:04 @2) + (13:07 @3) 11.73 km (4:46 / km) +182m 4:25 / km
ahr:136 max:155

Bailed on the gym after as this was further than anticipated. Watch changed itself into miles instead of km so got confused...

Wednesday Sep 13 #

5 PM

Running 11:35 intensity: (6:44 @1) + (4:51 @2) 2.17 km (5:20 / km) +23m 5:04 / km
ahr:117 max:141

WU

Orienteering 23:26 intensity: (15 @1) + (3:04 @2) + (17:28 @3) + (2:39 @4) 4.43 km (5:17 / km) +61m 4:57 / km
ahr:151 max:162

Not very good at orienteering after I've been waiting all day. Don't pay enough attention or respect the challenge enough - same pattern as major championship finals. Must improve.

Running 11:49 intensity: (1:02 @1) + (7:41 @2) + (3:06 @3) 2.16 km (5:28 / km) +55m 4:51 / km
ahr:133 max:158

WD

Tuesday Sep 12 #

10 AM

Strength and Conditioning 30:00 [1]

3 x 4kg
Bent over shoulder press
Shoulder press
Arm raise

3 x 5kg
Lo-hi
Single leg touch down

3 x 60s plank
3 x 50 5kg Russian twists

3 x 30s R side plank
6 x 15 leg raises
3 x 30s L side plank

Suffering! So hard after a break :/

1 PM

Running 56:43 intensity: (43 @1) + (20:04 @2) + (31:49 @3) + (4:07 @4) 11.4 km (4:58 / km) +272m 4:27 / km
ahr:146 max:162

Nice.

Monday Sep 11 #

1 PM

Running 42:45 intensity: (1:21 @1) + (29:07 @2) + (12:17 @3) 8.24 km (5:11 / km) +138m 4:47 / km
ahr:138 max:153

Easy Little Wold with Dad for 1.5, then an extra loop solo.

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