Training Log Archive: CharlWardIn the 7 days ending Mar 18, 2018:
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Sunday Mar 18, 2018 #
Note
rhr:34 slept:10.0
Running 13:12 2.54 km (5:12 / km) +2m 5:10 / km
ahr:135
Orienteering 16:22 3.55 km (4:36 / km) +23m 4:28 / km
ahr:160 max:176
It started so slowly I didn't know what to do.. So I took the front, but never felt completely comfortable. Should have taken a bit more time to pick a good route for the runners choice bit; i chose the most complex one which avoided climb but was super tricky to figure out! Feel like I should have won, but lacked confidence.
Fun. Good to end a solid four weeks of training with this camp.
Running 16:16 3.08 km (5:17 / km) +22m 5:06 / km
ahr:128 max:143
Saturday Mar 17, 2018 #
Running 16:15 3.2 km (5:05 / km) +128m 4:14 / km
ahr:131 max:151
Orienteering 18:42 3.27 km (5:43 / km) +161m 4:35 / km
ahr:149 max:163
Thoughts:
1) I often picked the shortest route
2) Did I take too long to pick the route?
3) Was my execution of the route poor and therefore I lost time compared to others?
4) Bergen is HILLY.
5) It definitely helps if you have been here before
Running 10:07 2.08 km (4:52 / km) +15m 4:42 / km
ahr:126 max:145
Running 11:05 2.16 km (5:08 / km) +86m 4:17 / km
ahr:118 max:144
Orienteering 24:56 5.3 km (4:42 / km) +303m 3:39 / km
ahr:141 max:175
5 x short courses of varying length with varying climb. So hard to tell if doing well, just kept pushing and pushing.
Thoughts:
1) I am getting better at EMIT. Third time lucky.
2) Not wearing gloves was SO MUCH better.
3) Gravel is not fun to run on.
Was hoping I’d raced myself into the top 6, but course C let me down massively and I didn’t make it. B final it is.
Running 12:03 2.52 km (4:47 / km) +19m 4:37 / km
ahr:102 max:133
Friday Mar 16, 2018 #
Note
rhr:33 slept:8.5
Orienteering 32:18 6.62 km (4:53 / km) +52m 4:42 / km
ahr:129 max:153
3xshort loops with OOB different each time. Pushing in places on the 2nd to get the legs moving. Really tricky route choice decisions so hard to run fast!
Running 14:19 3.07 km (4:39 / km) +36m 4:24 / km
ahr:139 max:164
Orienteering 16:47 3.58 km (4:41 / km) +26m 4:32 / km
ahr:157 max:166
Some thoughts:
1) I need a good headlamp (or borrow one, or just not bother with night events)
2) I need to be less of a wuss on ice (or wear dobs like the details suggested)
3) I need to actually stop to pick the best route not just run off (my route to #10 was 80m longer)
4) I like runners choice (and I picked the best one, go me)
Results and SPAS: http://sprint-camp.blogspot.no/2009/02/resultater....
Running 12:36 2.61 km (4:50 / km) +47m 4:26 / km
ahr:135 max:147
Thursday Mar 15, 2018 #
Note
rhr:34 slept:8.5 (rest day)
Badminton 40:00 [0]
Whilst both highly competitive, neither of us wanted to expend too much energy on running around the court. Fun.
Wednesday Mar 14, 2018 #
Note
rhr:34 slept:8.0
Running 45:07 9.54 km (4:44 / km) +159m 4:22 / km
ahr:136 max:158
Tuesday Mar 13, 2018 #
Note
rhr:35 slept:7.0
Running 9:14 1.95 km (4:44 / km)
ahr:126 max:138
Orienteering 45:12 10.18 km (4:26 / km) +158m 4:07 / km
ahr:160 max:169
Pushing hard. Made some small mistakes and one big mistake. Fun though.
Running 9:54 1.99 km (4:59 / km)
ahr:133 max:140
Monday Mar 12, 2018 #
Note
rhr:34 slept:8.0
Running 46:57 9.88 km (4:45 / km) +200m 4:19 / km
ahr:138 max:150