Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Oct 25, 2017:

activity # timemileskm+m
  Running8 6:57:20 51.94(8:02) 83.58(5:00) 1498
  Strength and Conditioning1 30:00
  Total8 7:27:20 51.94 83.58 1498
averages - sleep:8.7 rhr:33

«»
2:12
0:00
» now
ThFrSaSuMoTuWe

Wednesday Oct 25, 2017 #

Note
rhr:31 slept:9.0


11 AM

Running 2:12:01 intensity: (13:14 @1) + (1:32:33 @2) + (26:14 @3) 25.0 km (5:17 / km) +546m 4:46 / km
ahr:134 max:157

All the cake for me now.

C • :) 2

Tuesday Oct 24, 2017 #

Note
rhr:34 slept:7.5


5 PM

Running warm up/down 25:19 intensity: (10:17 @1) + (14:48 @2) + (14 @3) 5.16 km (4:54 / km) +29m 4:46 / km
ahr:118 max:146

WU

Running 27:07 intensity: (4:17 @1) + (5:15 @2) + (7:56 @3) + (9:39 @4) 5.38 km (5:02 / km) +1m 5:02 / km
ahr:146 max:166

12x400.

Great session, exceeded expectations.

Running 1:10 intensity: (53 @1) + (15 @2) + (2 @3) 0.41 km (2:53 / km)
ahr:112 max:147

4x100

Running warm up/down 13:05 intensity: (1:02 @1) + (12:03 @2) 2.52 km (5:12 / km) +7m 5:07 / km
ahr:131 max:142

WD

Monday Oct 23, 2017 #

Note
rhr:36 slept:9.0


6 PM

Running 43:46 intensity: (6:41 @1) + (35:32 @2) + (1:33 @3) 8.7 km (5:02 / km) +149m 4:38 / km
ahr:130 max:147

Easy house hunting in the dark. Success level low.

Sunday Oct 22, 2017 #

Note
rhr:34 slept:10.0


9 AM

Running 57:19 intensity: (5:12 @1) + (30:22 @2) + (21:45 @3) 11.25 km (5:06 / km) +257m 4:34 / km
ahr:138 max:155

Rivelin.

No longer run as 25-25-25 on Wednesday.

Saturday Oct 21, 2017 #

Note
rhr:30 slept:9.5


12 PM

Running 17:14 intensity: (2:43 @1) + (11:40 @2) + (2:51 @3) 3.44 km (5:00 / km) +76m 4:31 / km
ahr:132 max:151

WU

Running 13:03 intensity: (3 @1) + (9 @2) + (3:17 @3) + (9:34 @4) 3.25 km (4:01 / km) +67m 3:38 / km
ahr:161 max:167

Fed up of running crap in races.

4th team, sent out in 2nd.

Running 12:01 intensity: (8 @1) + (23 @2) + (4:18 @3) + (7:12 @4) 2.83 km (4:15 / km) +66m 3:48 / km
ahr:157 max:165

12 tempo.

Running 23:05 intensity: (2:40 @1) + (18:36 @2) + (1:49 @3) 4.2 km (5:30 / km) +76m 5:03 / km
ahr:131 max:151

Nice WD with Alice

Friday Oct 20, 2017 #

Note
rhr:32 slept:8.0 (rest day)


12 PM

Running 3:51 [1] 0.76 km (5:05 / km) +28m 4:18 / km

To Goodwin.

1 PM

Strength and Conditioning 30:00 [1]

Short session.

3x10
Band pull back
Horizontal band pull back

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

15kg military press
20kg bent over row

hanging knee tucks
8kg ball-wall throw

hanging side-to-side knee tucks
8kg overhead slam

25kg bench press
10kg single arm row (L&R)

Running 4:56 [1] 0.97 km (5:05 / km) +12m 4:47 / km

WD

Thursday Oct 19, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running 43:23 intensity: (2:33 @1) + (24:01 @2) + (12:39 @3) + (4:10 @4) 9.71 km (4:28 / km) +184m 4:05 / km
ahr:141 max:164

15 tempo + 8 x uphill/round corner

Soaked to the core. Brill.

« Earlier | Later »