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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Running7 3:39:04 28.09(7:48) 45.2(4:51) 571
  Orienteering2 41:05 5.17(7:57) 8.32(4:56) 171
  Total7 4:20:09 33.26(7:49) 53.53(4:52) 742
averages - sleep:8.1 rhr:35

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MoTuWeThFrSaSu

Sunday Feb 18, 2018 #

Note
rhr:32 slept:8.0

Noisy overnight road works.

10 AM

Running 16:13 intensity: (9:34 @1) + (6:37 @2) + (2 @3) 3.18 km (5:06 / km) +25m 4:54 / km
ahr:106 max:133

WU

Orienteering 17:23 intensity: (36 @1) + (1:12 @2) + (2:07 @3) + (9:53 @4) + (3:35 @5) 4.49 km (3:52 / km) +11m 3:49 / km
ahr:159 max:170

Barcelona I Ribera.

GBR on top!!
Good run, stayed on top of nav and successfully avoided the fake fences. Just one small slip to #12. Was a bit worried my speed wasn’t high enough, but seems it was good enough today!

Stoked.

Running 13:49 intensity: (6:01 @2) + (7:28 @3) + (20 @4) 3.01 km (4:35 / km) +53m 4:13 / km
ahr:144 max:163

WD

C • Podiums 1

Saturday Feb 17, 2018 #

Note
rhr:40 slept:8.0

Slept ok, fairly noisy around here and stomach having some grumbles but hopefully breakfast stays down.

9 AM

Running 10:28 intensity: (6:35 @1) + (3:37 @2) + (16 @3) 2.07 km (5:03 / km) +54m 4:28 / km
ahr:112 max:147

WU

Orienteering 23:42 intensity: (27 @1) + (3:23 @2) + (11:49 @3) + (7:53 @4) + (10 @5) 3.83 km (6:11 / km) +160m 5:07 / km
ahr:153 max:168

Absolutely nothing in the tank so called it a day after the map flip.

Running 5:23 intensity: (1:30 @1) + (3:53 @2) 1.02 km (5:17 / km)
ahr:125 max:142

Jogged a bit to the finish but mainly walked.

Friday Feb 16, 2018 #

Note
rhr:39 slept:8.0


8 AM

Running 41:19 intensity: (5:25 @1) + (32:25 @2) + (3:29 @3) 8.43 km (4:54 / km) +99m 4:38 / km
ahr:130 max:156

Morning in Armagh.

11 AM

Note

Really upset stomach. Should have skipped morning run and breakfast :/

12 PM

Note

I threw up in a public toilet sink and it took me 10mins to clean it up. New low?

C • Beijing airport 2

Thursday Feb 15, 2018 #

Note
rhr:33 slept:9.0


8 AM

Running 13:11 intensity: (1:30 @1) + (10:23 @2) + (1:18 @3) 2.74 km (4:49 / km) +10m 4:44 / km
ahr:125 max:156

Morning jog. Significantly slower than Jesd Judd’s morning jog.

7 PM

Running warm up/down 20:39 intensity: (2:48 @1) + (16:21 @2) + (1:30 @3) 4.22 km (4:54 / km) +15m 4:49 / km
ahr:131 max:149

WU

Running 10:18 intensity: (52 @1) + (1:30 @2) + (2:27 @3) + (5:25 @4) + (4 @5) 2.96 km (3:29 / km) +4m 3:27 / km
ahr:153 max:168

Arghhh-magh, it was not to be!

Felt fab warming up, smooth in strides but horrible from halfway on. One day.

Running 12:57 intensity: (5:31 @1) + (7:26 @2) 2.23 km (5:48 / km) +25m 5:29 / km
ahr:118 max:135

WD
Never felt so sick and unable to move after a race ever. Hideous.

Wednesday Feb 14, 2018 #

7 AM

Running 29:03 [2] 6.02 km (4:50 / km) +83m 4:31 / km

V easy.

Tuesday Feb 13, 2018 #

Note
rhr:32 slept:7.5 (rest day)

Massage, amazing.

Monday Feb 12, 2018 #

5 PM

Running 45:44 intensity: (14:19 @1) + (30:10 @2) + (1:15 @3) 9.32 km (4:54 / km) +204m 4:25 / km
ahr:125 max:147

Standard. Through Bole Hill in daylight at 5:30, woo!

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