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Training Log Archive: CharlWard

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running6 5:52:42 43.69(8:04) 70.31(5:01) 1058
  Strength and Conditioning2 1:30:00
  Orienteering1 49:48 4.92(10:07) 7.92(6:17) 156
  Total9 8:12:30 48.61 78.22 1214
averages - sleep:8.3 rhr:33

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

1 PM

Running 1:24:59 [2] 14.6 km (5:49 / km) +177m 5:29 / km

With Kim on the moors for 1hour then solo to forge dam from Lady Cannings.
Again really fun!!

Saturday Nov 25, 2017 #

11 AM

Orienteering 49:48 intensity: (3:10 @1) + (10:17 @2) + (36:21 @3) 7.92 km (6:17 / km) +156m 5:44 / km
ahr:145 max:159

SPOOK relays.

Actually loved it.

Friday Nov 24, 2017 #

3 PM

Strength and Conditioning 45:00 [1]

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

Band pull back
Horizontal band pull back

Single leg box jumps (L&R 5 each)
20kg military press
20kg bent over row

Forward-left-right two-footed hurdle jumps
2x10kg chest press
10kg overhead pull

squats @ 30

Deadlifts @ 30

alternating dead bugs (L&R)
8kg overhead ball-wall throw

Hanging knee tucks
8kg overhead ball slam


4 PM

Running 25:46 intensity: (3:47 @1) + (21:58 @2) + (1 @3) 5.42 km (4:45 / km) +46m 4:33 / km
ahr:126 max:141

V easy to aldi

Thursday Nov 23, 2017 #

5 PM

Running warm up/down 27:41 intensity: (5:56 @1) + (19:05 @2) + (2:40 @3) 5.66 km (4:53 / km) +37m 4:44 / km
ahr:129 max:151

WU

Running 17:50 intensity: (10 @1) + (1:17 @2) + (4:07 @3) + (12:16 @4) 5.06 km (3:31 / km)
ahr:158 max:165

3 x 600 (100) 400 (200)
(800 jog)
2 x 600 (100) 400 (200)

Thanks to Aislinn for the company, unfortunately I was no use and progressively went backwards!

My 2:02/80s ambition was clearly very optimistic for today.

Running 1:13 intensity: (45 @1) + (25 @2) + (3 @3) 0.41 km (2:58 / km)
ahr:114 max:148

4x100

Really not moving anywhere fast today.

Running warm up/down 17:03 intensity: (44 @1) + (13:48 @2) + (2:31 @3) 3.24 km (5:16 / km) +39m 4:58 / km
ahr:137 max:149

WD

Wednesday Nov 22, 2017 #

Note
rhr:36 slept:8.0

Banana and cup of tea pre-gym. Breakfast post run at 11.

8 AM

Strength and Conditioning 45:00 [1]

*Jump tests mid-way through. I am not very good at these.*

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

box jumps @ 24, 27, 27
20kg military press

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

squats @ 30, 40, 40

RDL's @ 30, 40, 40

alternating dead bugs (L&R)
8kg overhead ball-wall throw

leg raises
8kg overhead ball slam

9 AM

Running 46:31 intensity: (1:50 @1) + (36:25 @2) + (8:16 @3) 9.35 km (4:58 / km) +80m 4:46 / km
ahr:136 max:152

Post gym.

Tuesday Nov 21, 2017 #

Note
rhr:32 slept:8.5


6 PM

Running 22:47 intensity: (2:58 @1) + (18:03 @2) + (1:46 @3) 4.74 km (4:48 / km) +57m 4:32 / km
ahr:131 max:152

WU

Running 33:45 intensity: (23 @1) + (1:06 @2) + (7:36 @3) + (24:38 @4) + (2 @5) 7.18 km (4:42 / km) +346m 3:47 / km
ahr:160 max:168

Springvale Spirals.

3 years later. 3 seconds slower.

Great.

Running 18:36 intensity: (5:08 @1) + (10:48 @2) + (2:40 @3) 3.32 km (5:36 / km) +74m 5:03 / km
ahr:131 max:153

I can't feel my legs WD

Monday Nov 20, 2017 #

4 PM

Running 56:31 intensity: (11:19 @1) + (28:53 @2) + (15:42 @3) + (24 @4) + (13 @5) 11.33 km (4:59 / km) +203m 4:35 / km
ahr:137 max:201

Easy Crimcar loop.

New HRM clearly not functioning properly.

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