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Training Log Archive: CharlWard

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running9 4:01:46 30.41(7:57) 48.94(4:56) 479
  Strength and Conditioning3 2:15:00
  Orienteering5 1:49:56 15.91(6:54) 25.61(4:18) 87
  Spinning1 30:00
  Total11 8:36:42 46.33 74.56 566
averages - sleep:7.7 rhr:32

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MoTuWeThFrSaSu

Sunday Apr 22 #

Note

Great weekend.
Big thanks to GG for all the planning and everyone for coming together to train. Good times.

9 AM

Running 10:37 intensity: (9:00 @1) + (1:37 @2) 2.14 km (4:57 / km)
ahr:120 max:136

WU already feeling tired.

Orienteering 31:15 intensity: (2:02 @1) + (1:14 @2) + (24:57 @3) + (3:02 @4) 7.58 km (4:07 / km) +2m 4:07 / km
ahr:151 max:162

Selby.

Mega tricky sprintervals with loads of barriers. Great head to head with the girls and Ian.

Running 8:48 intensity: (2:12 @1) + (6:36 @2) 1.74 km (5:03 / km) +5m 4:59 / km
ahr:131 max:141

WD

12 PM

Running 5:12 intensity: (4:17 @1) + (54 @2) + (1 @3) 0.97 km (5:21 / km) +16m 4:57 / km
ahr:117 max:131

WU... omg so tired.

Orienteering 30:38 intensity: (2:29 @1) + (12:27 @2) + (15:42 @3) 6.65 km (4:36 / km) +44m 4:28 / km
ahr:143 max:158

Malton.

Good little courses again with lots of extra barriers. Super tired so unable to push really hard but actually was a lot more successful than the morning in picking the routes around the barriers.

Running 11:55 intensity: (5:58 @1) + (5:32 @2) + (25 @3) 2.27 km (5:15 / km) +22m 5:01 / km
ahr:127 max:146

FINAL WD WOOO

Saturday Apr 21 #

Note
slept:7.0

An intense day. V tired.

9 AM

Running 13:40 intensity: (8:41 @1) + (4:12 @2) + (47 @3) 2.67 km (5:08 / km) +24m 4:54 / km
ahr:125 max:150

WU

Orienteering 14:25 intensity: (7 @1) + (5 @2) + (51 @3) + (7:05 @4) + (6:17 @5) 3.34 km (4:19 / km) +15m 4:13 / km
ahr:162 max:168

York uni junior test race.

Not bad. Not great.

Running 10:43 intensity: (9:30 @1) + (1:13 @2) 1.86 km (5:45 / km) +6m 5:40 / km
ahr:123 max:132

WD

12 PM

Running 11:11 intensity: (9:10 @1) + (2:01 @2) 2.08 km (5:22 / km) +21m 5:06 / km
ahr:122 max:137

WU

Orienteering 10:52 intensity: (18 @1) + (4 @2) + (3:33 @3) + (4:30 @4) + (2:27 @5) 2.62 km (4:08 / km) +4m 4:07 / km
ahr:159 max:167

Quarter final, runners choice mass start.

Running 9:07 intensity: (2:00 @1) + (7:07 @2) 1.73 km (5:16 / km)
ahr:130 max:138

WD

4 PM

Running 11:36 intensity: (8:03 @1) + (3:33 @2) 2.41 km (4:49 / km) +6m 4:45 / km
ahr:125 max:140

WU. Feeling the tired legs.

Orienteering 11:14 intensity: (18 @1) + (9 @2) + (8:58 @3) + (1:48 @4) + (1 @5) 2.68 km (4:11 / km) +11m 4:06 / km
ahr:155 max:165

Semi final, runners choice mass start.

Massively messed up by a unmapped gate so chasing the whole way. Annoying as it takes the fun out.

Orienteering 11:32 intensity: (16 @1) + (7 @2) + (3:07 @3) + (6:25 @4) + (1:37 @5) 2.73 km (4:14 / km) +10m 4:09 / km
ahr:160 max:167

Final, no forking mass start.

Better, but no legs at the end to stay with Alice.

Running 8:21 intensity: (1:42 @1) + (6:39 @2) 1.56 km (5:21 / km)
ahr:132 max:140

WD

Friday Apr 20 #

Note
rhr:32 slept:8.0


3 PM

Strength and Conditioning 45:00 [1]

3x
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 hanging knee tucks
10 8kg ball slam
27.5kg bench
25kg bent over row
30 squat
15kg military press
12.5kg single arm row
40 deadlift

Thursday Apr 19 #

Note
rhr:32 slept:7.0


Note
(rest day)

Excellent loosening of the calf from Kim. Rest day to try and keep the niggle at bay, maybe rest tomorrow as well. Want to have a solid weekend with everyone in York.

Wednesday Apr 18 #

7 AM

Running 5:15 [1] 0.96 km (5:27 / km) +15m 5:03 / km

To gym

Strength and Conditioning 45:00 [1]

3x
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
27.5kg bench
25kg bent over row
30,40,40 squat
17.5kg military press
10kg single arm row

8 AM

Running 3:52 [1] 0.72 km (5:24 / km) +24m 4:37 / km

Back

4 PM

Running 1:00:24 intensity: (14:48 @1) + (32:31 @2) + (13:05 @3) 11.97 km (5:03 / km) +248m 4:34 / km
ahr:136 max:152

No better day for Rivelin. Shorts, vest, 20degress and a little breeeze. Stopped for 2mins to spot kingfishers, unsuccessful but saw some frogs.

Tuesday Apr 17 #

Note
rhr:31 slept:8.5


5 PM

Running 20:43 intensity: (8:52 @1) + (10:15 @2) + (1:36 @3) 4.37 km (4:45 / km) +22m 4:38 / km
ahr:129 max:150

WU with Aislinn

Running 26:46 intensity: (59 @1) + (3:26 @2) + (6:46 @3) + (12:05 @4) + (3:30 @5) 6.81 km (3:56 / km) +2m 3:55 / km
ahr:156 max:166

3x2km Bondarkenko

400 float, 400 rep
300 float, 300 rep
200 float, 200 rep
100 float, 100 rep
(400 jog between sets)

Tried to keep the floats nice and honest pace and not slack off. Great to have Aislinn for company on the first two sets, but the last was a tough one solo. Ate a bit too much at 3:30 so feeling a bit heavy/sick but pretty happy with the session on the whole.
Also savage wind at times.

2k splits: 7:16, 7:26, 7:26

Running 23:36 intensity: (2:59 @1) + (18:38 @2) + (1:59 @3) 4.68 km (5:02 / km) +69m 4:42 / km
ahr:136 max:149

WD

Monday Apr 16 #

Note
rhr:34 slept:8.0

Active recovery day.

5 PM

Spinning 30:00 [1]

With MSR coverage.

Strength and Conditioning 45:00 [1]

3 x
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 plank with shoulder tap
(1 x 10 x 12kg dumbbell chest press whilst waiting for bench)
10 30kg bench press
10 12kg single arm row
10 15kg military press
10 20kg bent over row
10 band pull back
10 horizontal band pull back


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