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Training Log Archive: CharlWard

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running7 4:42:00 37.11(7:36) 59.72(4:43) 591
  Orienteering3 1:47:44 13.72(7:51) 22.08(4:53) 425
  Total8 6:29:44 50.83(7:40) 81.8(4:46) 1016
averages - sleep:8 rhr:33

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Sunday Feb 11 #

10 AM

Running 14:49 intensity: (10:50 @1) + (3:59 @2) 2.89 km (5:07 / km) +86m 4:28 / km
ahr:109 max:141

WU

Orienteering 10:01 intensity: (1:04 @1) + (1:14 @2) + (7:29 @3) + (14 @4) 2.24 km (4:28 / km) +63m 3:55 / km
ahr:145 max:161

Sprint relay 1.
Flowing well, a bit tired but making good decisions.

Orienteering 10:54 intensity: (1:21 @1) + (2:27 @2) + (5:38 @3) + (1:28 @4) 2.39 km (4:33 / km) +60m 4:03 / km
ahr:143 max:164

Sprint 2.
A bit more tired and lost bits of time on some routes but overall ok.

Orienteering 32:29 intensity: (8:52 @1) + (21:49 @2) + (1:48 @3) 5.93 km (5:29 / km) +175m 4:47 / km
ahr:125 max:153

Sprintervals. Got a bit fed up tbh, but the first two loops were good.

Saturday Feb 10 #

10 AM

Running warm up/down 15:09 [2] 2.81 km (5:23 / km) +27m 5:08 / km

WU

Orienteering 15:39 [4] 3.81 km (4:06 / km) +17m 4:01 / km

Sprint. Much to work on.

Running warm up/down 12:41 [2] 2.47 km (5:08 / km) +22m 4:55 / km

WD

2 PM

Orienteering 38:41 [2] 7.71 km (5:01 / km) +110m 4:41 / km

Sprintervals with the group. Good fun.

Friday Feb 9 #

Running 40:00 [3] 8.0 km (5:00 / km)

Testing.

Thursday Feb 8 #

Note
rhr:32 slept:8.0


5 PM

Running 29:31 intensity: (7:36 @1) + (21:55 @2) 5.99 km (4:56 / km) +73m 4:39 / km
ahr:124 max:142

V easy 30

Wednesday Feb 7 #

Note
rhr:32 slept:7.5


3 PM

Running 55:48 intensity: (1:04 @1) + (47:46 @2) + (6:58 @3) 12.34 km (4:31 / km) +173m 4:14 / km
ahr:138

Steady Ladybower. Loved this.

Tuesday Feb 6 #

Note
rhr:34 slept:7.5


5 PM

Running warm up/down 27:38 intensity: (10:45 @1) + (16:52 @2) + (1 @3) 5.76 km (4:48 / km) +35m 4:39 / km
ahr:122 max:145

WU

Running 22:23 intensity: (47 @1) + (1:44 @2) + (7:34 @3) + (12:00 @4) + (18 @5) 6.05 km (3:42 / km) +2m 3:42 / km
ahr:156 max:170

Great session - 3 x 2km Bonderenko

400 float, 400 @ 5k
300 float, 300 @ 3k
200 float, 200 @ 3k
100 float, 100 @ faster

400 jog recovery after each 2km.

Floats at HM-ish pace. Found the floats harder than the reps!
2k splits - 7:26, 7:30, 7:27

Running 1:08 [1] 0.41 km (2:48 / km)
ahr:106 max:113

Flow

Running warm up/down 16:48 intensity: (22 @1) + (15:22 @2) + (1:04 @3) 3.42 km (4:55 / km) +17m 4:48 / km
ahr:137 max:155

WD

Monday Feb 5 #

Note
rhr:35 slept:9.0

Could sleep forever.

5 PM

Running 46:05 intensity: (8:36 @1) + (33:51 @2) + (3:38 @3) 9.56 km (4:49 / km) +157m 4:27 / km
ahr:129 max:152

Standard.

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