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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Jun 27, 2018:

activity # timemileskm+m
  Running7 3:28:19 26.84(7:46) 43.19(4:49) 296
  Orienteering4 2:18:39 18.03(7:41) 29.02(4:47) 128
  Strength and Conditioning3 2:15:00
  Total11 8:01:58 44.87 72.21 424
averages - sleep:7.7 rhr:33

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ThFrSaSuMoTuWe

Wednesday Jun 27, 2018 #

Note
rhr:32 slept:8.0


12 PM

Strength and Conditioning 45:00 [1]

A touch lower weight as zonked.
Three times
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
10 20, 25, 25kg bench press
10 10kg single arm row
10 20,30,30 squat
10 15kg military press
10 20kg bent over row

6 PM

Orienteering 43:24 intensity: (5:29 @1) + (21:34 @2) + (16:21 @3) 6.59 km (6:35 / km) +94m 6:09 / km
ahr:139 max:154

Forest orienteering, again. I might be ill.

Hesley Woods.
Got a bit lost. Got a bit stuck in crap.
It was still quite fun though.

C • Stuck in crap 1

Tuesday Jun 26, 2018 #

Note
rhr:34 slept:8.5


6 PM

Running 2:19 [1] 0.49 km (4:44 / km)
ahr:110 max:124

Jog from car.

Running 16:35 intensity: (4:08 @1) + (12:27 @2) 3.5 km (4:45 / km) +27m 4:34 / km
ahr:129 max:143

WU

Running 21:35 intensity: (37 @1) + (14 @2) + (9:57 @3) + (10:47 @4) 5.63 km (3:50 / km) +87m 3:33 / km
ahr:157 max:164

Dam Flak Relays.

Ran leg 1, came in 4th.
+ time faster than two years ago
- it was a struggle

Need to recover a bit now.

Running 15:49 intensity: (3:00 @1) + (12:45 @2) + (4 @3) 3.12 km (5:04 / km) +27m 4:52 / km
ahr:135 max:145

WD. Think I left my legs in Louth.

Monday Jun 25, 2018 #

Note
rhr:32 slept:7.0

Zzzzzzzzzzz

4 PM

Running 44:08 intensity: (9:23 @1) + (31:34 @2) + (3:11 @3) 8.97 km (4:55 / km) +108m 4:38 / km
ahr:133 max:149 shoes: Mizuno Wave Inspire 11 Blue

Bricks for legs.

5 PM

Strength and Conditioning 45:00 [1]

Three times
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
10 25, 25, 27.5kg bench press
10 12kg single arm row
10 15kg military press
10 20kg bent over row
10 35kg RDL

Sunday Jun 24, 2018 #

10 AM

Running 4:38 [1] 0.79 km (5:54 / km) +2m 5:50 / km
ahr:109 max:117

WU with Dad

Orienteering 48:02 intensity: (27 @1) + (7:15 @2) + (40:20 @3) 10.89 km (4:25 / km) +3m 4:24 / km
ahr:149 max:157

Skegness Urban.

Nice cruise around. Really fun and some good pockets.

Running 6:38 intensity: (6:01 @1) + (37 @2) 1.25 km (5:19 / km)
ahr:120 max:137

WD with Dad.

Saturday Jun 23, 2018 #

Note
rhr:34 slept:7.5


11 AM

Running 10:42 intensity: (4:41 @1) + (6:01 @2) 2.25 km (4:45 / km) +3m 4:43 / km
ahr:125 max:143 shoes: Adidas Boston Boost Grey

WU

Orienteering 14:12 intensity: (9:24 @4) + (4:48 @5) 3.55 km (4:00 / km) +1m 4:00 / km
ahr:166 max:169 shoes: Adidas Boston Boost Grey

Watch cut out so only half recorded.
Mass start sprint. Great fun.

Running 8:56 intensity: (59 @1) + (7:57 @2) 1.67 km (5:22 / km) +2m 5:20 / km
ahr:133 max:140 shoes: Adidas Boston Boost Grey

WD

5 PM

Running 5:52 intensity: (5:18 @1) + (34 @2) 1.13 km (5:12 / km)
ahr:108 max:134 shoes: Adidas Boston Boost Grey

WU

Orienteering 33:01 [5] 8.0 km (4:08 / km) +30m 4:03 / km
shoes: Adidas Boston Boost Grey

Louth Middle Urban.

Good except my 180 out the start resulting in losing roughly 70s. Oh dear. Moving well for the remainder of the course.

Watch conked out again. Time for an upgrade.

6 PM

Running 9:06 intensity: (3:58 @1) + (5:01 @2) + (7 @3) 1.85 km (4:56 / km) +5m 4:52 / km
ahr:129 max:146 shoes: Adidas Boston Boost Grey

WD

Friday Jun 22, 2018 #

Note
rhr:34 slept:7.0 (rest day)

Late back from Wicked in Leeds. Needed to get up for work.

4 PM

Strength and Conditioning 45:00 [1]

Three times
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
10 25, 27.5, 27.5kg bench press
10 12kg single arm row
10 30kg squat
10 2x8kg standing shoulder press
10 20kg bent over row
10 35kg RDL

Thursday Jun 21, 2018 #

Note
rhr:32 slept:8.0


12 PM

Running 15:35 intensity: (2:36 @1) + (2:44 @2) + (10:15 @3) 3.21 km (4:51 / km) +16m 4:44 / km

WU

Running 8:11 intensity: (22 @1) + (41 @2) + (7:08 @3) 2.01 km (4:04 / km) +3m 4:03 / km
ahr:147 max:156

2k tempo. Bit slow. No wonder it felt so easy.

Running 24:02 intensity: (10:18 @1) + (5:23 @2) + (8:21 @3) 4.4 km (5:28 / km) +4m 5:26 / km
ahr:131 max:158 shoes: Adidas Adios White

3 x 400, 300, 200 (100,500)

77, 58, 36
78, 56, 36
77, 56, 35

Running 14:13 intensity: (6:02 @1) + (6:58 @2) + (1:13 @3) 2.94 km (4:50 / km) +12m 4:44 / km
ahr:126 max:150

WD

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