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Training Log Archive: CharlWard

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running6 5:53:45 46.83(7:33) 75.36(4:42) 1128
  Strength and Conditioning2 1:30:00
  Spinning1 30:01
  Total8 7:53:46 46.83 75.36 1128
averages - sleep:7.4 rhr:33

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

11 AM

Running warm up/down 17:42 intensity: (1:04 @1) + (11:24 @2) + (5:14 @3) 3.65 km (4:51 / km) +69m 4:26 / km
ahr:137 max:153

WU

Running 22:38 intensity: (9 @1) + (9 @2) + (6:08 @3) + (14:56 @4) + (1:16 @5) 5.7 km (3:58 / km) +124m 3:35 / km
ahr:161 max:169

SYXC.
Laps left in the tank. Didn't work hard enough. No idea where I finished, rubbish position.

Running warm up/down 24:51 intensity: (1:21 @1) + (22:14 @2) + (1:16 @3) 5.11 km (4:52 / km) +49m 4:38 / km
ahr:136 max:153

WD

Saturday Nov 18, 2017 #

8 AM

Running 57:20 intensity: (7:28 @1) + (34:04 @2) + (15:48 @3) 10.96 km (5:14 / km) +275m 4:39 / km
ahr:136 max:156

Pre breakfast Rivelin. Cut up where I used to as an undergrad, not been that way for a good two years.

Friday Nov 17, 2017 #

Note
rhr:33 slept:6.0

Couldn't sleep.

3 PM

Strength and Conditioning 45:00 [3]

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

band pull back (L&R)
horizontal band pull back (L&R)

3x5
3 broad jumps
3x10
15kg military press

3x10
single leg lateral hurdle (L&R 5 each)
20kg bent over row

Split squats @ 20, 25, 25 (L&R)

deadlifts @ 30, 40, 40

hanging knee tucks
8kg overhead ball-wall throw

alternating dead bugs (L&R)
8kg overhead ball slam

Hanging knee tucks
8kg side ball-wall throw (L&R 5 each)

Spinning 30:01 intensity: (8:15 @1) + (21:46 @2)
ahr:125 max:144

15 on spin bike. 15 on watt bike.

Never been on a watt bike. It was pretty hard work and a good cross training for future.

Thursday Nov 16, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running warm up/down 14:44 intensity: (5:55 @1) + (8:49 @2) 3.15 km (4:41 / km) +2m 4:40 / km
ahr:121 max:136

WU

Running 23:40 intensity: (18 @1) + (1:34 @2) + (9:24 @3) + (12:24 @4) 6.02 km (3:56 / km) +30m 3:50 / km
ahr:156 max:165

Loop of legends with Aislinn. Big fan.

Running warm up/down 21:35 intensity: (1:32 @1) + (9:08 @2) + (10:55 @3) 4.27 km (5:03 / km) +133m 4:22 / km
ahr:142 max:158

WD

Wednesday Nov 15, 2017 #

Note
rhr:35 slept:7.5


8 AM

Strength and Conditioning 45:00 [1]

New morning gym, 8-9:15 today.

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

band pull back (L&R)
horizontal band pull back (L&R)

3x5
two-footed hurdle jumps (right, forward, left, back)
20kg military press

3x10
single leg hurdle to bound (L&R 5 each)
20kg bent over row

squats @ 30, 40, 40

deadlifts @ 30, 40, 40

hanging knee tucks
8kg overhead ball-wall throw

alternating dead bugs (L&R)
8kg overhead ball slam

5 PM

Running 48:01 intensity: (9:38 @1) + (33:45 @2) + (4:38 @3) 9.58 km (5:01 / km) +173m 4:36 / km
ahr:130 max:151

Every step was a struggle today. Urgh.

Tuesday Nov 14, 2017 #

Note
rhr:32 slept:7.5


5 PM

Running 26:52 intensity: (9:45 @1) + (15:57 @2) + (1:10 @3) 5.45 km (4:56 / km) +37m 4:46 / km
ahr:123 max:148

WU

Running 26:01 intensity: (1:09 @1) + (59 @2) + (6:56 @3) + (16:57 @4) 7.2 km (3:37 / km) +1m 3:37 / km
ahr:158 max:167

6x1200 going every 6min.

Great group down at the track tonight. Felt like I was running my own session as usual but had targets to keep my eyes on.
Last one was a real struggle on my own, every one else finished at 5 reps. Aiming for just faster than 10k pace.

26days to Telford 10.

Running 1:12 intensity: (59 @1) + (12 @2) + (1 @3) 0.41 km (2:55 / km)
ahr:106 max:151

4x100 trying to be a bit smoother i.e. slower.

Running 16:47 intensity: (30 @1) + (10:28 @2) + (5:49 @3) 3.3 km (5:05 / km) +42m 4:47 / km
ahr:141 max:150

WD struggling to keep up with AF

Monday Nov 13, 2017 #

Note
rhr:34 slept:8.0


6 PM

Running 52:22 intensity: (11:55 @1) + (38:26 @2) + (2:01 @3) 10.56 km (4:58 / km) +193m 4:33 / km
ahr:128 max:152

Standard Monday s-edition.

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