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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running8 5:01:09 40.65(7:24) 65.42(4:36) 718
  Strength and Conditioning1 45:00
  Total8 5:46:09 40.65 65.42 718
averages - sleep:7.9 rhr:33

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Running 1:09:36 [3] 15.07 km (4:37 / km) +29m 4:34 / km

20mins solo then the rest wth Sarah, Juliet and Ellen. I know it was flat, but they run fast!

Saturday Feb 3 #

11 AM

Running 17:20 [2] 3.45 km (5:01 / km) +40m 4:45 / km

WU

Running 25:00 [5] 6.4 km (3:54 / km) +87m 3:39 / km

BUCS XC - 39th.

Maybe a bit disappointed, especially to be pipped on the line by a teammate who ended up scoring for the team instead of me (stupidly I thought it was 4 counters, but turns out it was 3).
Still, good fun I suppose but now time to get orienteering!

Running 14:42 [2] 3.03 km (4:51 / km) +34m 4:35 / km

WD

Friday Feb 2 #

Note
rhr:33 slept:8.5


7 AM

Running 25:46 [2] 5.2 km (4:57 / km) +87m 4:34 / km

Pre breakfast with 3 strides

Thursday Feb 1 #

Note
rhr:34 slept:8.0 (rest day)


Wednesday Jan 31 #

Note
rhr:33 slept:8.0


7 AM

Running 41:13 intensity: (6:02 @1) + (15:36 @2) + (19:07 @3) + (16 @4) + (12 @5) 8.62 km (4:47 / km) +152m 4:24 / km
ahr:135 max:152

Easy pre breakfast.

Tuesday Jan 30 #

Note
rhr:35 slept:7.5


5 PM

Running warm up/down 27:22 intensity: (9:38 @1) + (17:11 @2) + (33 @3) 5.73 km (4:46 / km) +38m 4:37 / km
ahr:124 max:148

WU

Running 14:41 intensity: (1:16 @1) + (2:06 @2) + (5:26 @3) + (5:53 @4) 4.22 km (3:29 / km) +3m 3:28 / km
ahr:150 max:165

7x600 comfy.

Feeling strong and flowing. Stopped at 7 as was on my own and didn’t need to push on any more.

Running 1:10 [1] 0.4 km (2:55 / km)
ahr:101 max:115

4x100

(30m flow into 70m fast)

Running warm up/down 14:38 intensity: (19 @1) + (13:26 @2) + (53 @3) 3.08 km (4:45 / km) +18m 4:37 / km
ahr:137 max:148

WD

Monday Jan 29 #

Note
rhr:32 slept:7.5


12 PM

Running 4:29 [2] 0.91 km (4:56 / km) +30m 4:15 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

Strength Endurance phase, week 4.
Main: 3 x 15 @ 65%

Warm Up:
3x10 band pull back
3x10 horizontal band pull back
3x10 5kg plate lo-hi
3x10 single leg touch down
3x10 10kg squat-curl-press
3x10 groiners

Main:
Overhead step-up
17.5kg bent over row
40kg deadlift
20kg bench press
pull-ups (5)

Core:
3x10 leg raises
3x1min plank
3x10 alternating dead bugs

Running 3:35 [2] 0.76 km (4:42 / km) +15m 4:17 / km

Back.

6 PM

Running 41:37 intensity: (6:28 @1) + (31:49 @2) + (3:20 @3) 8.55 km (4:52 / km) +186m 4:23 / km
ahr:131 max:152

Standard Monday-ish a bit quicker than usual.

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