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Training Log Archive: CharlWard

In the 7 days ending Aug 5, 2018:

activity # timemileskm+m
  Running9 2:46:19 19.75(8:25) 31.78(5:14) 478
  Orienteering6 2:07:03 16.85(7:32) 27.11(4:41) 81
  Total14 4:53:22 36.6(8:01) 58.9(4:59) 559
averages - sleep:9 rhr:32

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MoTuWeThFrSaSu

Sunday Aug 5, 2018 #

4 PM

Running 13:05 [3] 2.73 km (4:48 / km) +3m 4:46 / km

WU

5 PM

Orienteering 15:15 [5] 3.7 km (4:07 / km) +30m 3:58 / km

WOC Sprint Relay.

Initially quite upset by my performance. I couldn’t keep up with the pace of the other girls, which is hugely disappointing when I think I’m not bad at running.
The course was a lot easier than I was expecting, so also was a bit put off, constantly looking for the traps. They didn’t come.

On reflection it was an ok performance. I didn’t make any mistakes and I did a job. I just wish my legs could turn over faster to put Kris in a better position (who is seriously amazing).
Fantastic team to be part of. I’m sure we will be back and fighting again for the medals.

6 PM

Running 19:42 [3] 3.45 km (5:42 / km) +24m 5:31 / km

Cool WD with the team back to the hotel via the Old Town. Wish I had time to look around.

Saturday Aug 4, 2018 #

8 AM

Running 13:24 [3] 2.68 km (5:00 / km) +1m 5:00 / km

WU

9 AM

Orienteering 13:33 [4] 3.4 km (3:59 / km)
shoes: Adidas Boston Boost Grey

WOC Sprint Qual.

Two bad routes in the park but otherwise stable and running well. Through to the main event.

10 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey

WD

2 PM

Running 9:26 [3] 1.92 km (4:54 / km)

WU
(Also ran 750m on top of this to the pre-start)

3 PM

Orienteering 15:43 [5] 4.0 km (3:56 / km)
shoes: Adidas Boston Boost Grey

WOC Final - 24th

I didn’t have my worst day, but I didn’t have my best. Missed some crucial routes, running much further than I needed to. No mistakes, just didn’t spot the best way to run. Behind on running speed as well.

4 PM

Running 11:18 [1] 2.04 km (5:33 / km)
shoes: Adidas Boston Boost Grey

WD

Friday Aug 3, 2018 #

12 PM

Orienteering 31:19 intensity: (14:57 @1) + (13:51 @2) + (2:31 @3) 5.21 km (6:01 / km) +25m 5:52 / km
ahr:132

Modelling with drills and strides.

Thursday Aug 2, 2018 #

11 AM

Orienteering 37:24 intensity: (15:29 @1) + (14:32 @2) + (7:23 @3) 7.49 km (5:00 / km) +24m 4:55 / km
ahr:131 max:155

Spot of orienteering.

Wednesday Aug 1, 2018 #

8 AM

Running 24:17 intensity: (2:08 @1) + (7:14 @2) + (14:55 @3) 5.04 km (4:49 / km) +116m 4:19 / km
shoes: Mizuno Wave Inspire 11 Blue

Little jog around Tarn Hows pre-breakfast/travel.

Tuesday Jul 31, 2018 #

11 AM

Running 13:07 intensity: (6:24 @1) + (6:43 @2) 2.71 km (4:51 / km) +25m 4:38 / km
ahr:128 max:141 shoes: Mizuno Wave Inspire 11 Blue

WU

Orienteering 13:49 intensity: (47 @1) + (43 @2) + (8:16 @3) + (2:10 @4) + (1:53 @5) 3.32 km (4:10 / km) +3m 4:09 / km
shoes: Mizuno Wave Inspire 11 Blue

Keswick.
Good course. Nice mix of town, park and houses. Fun fun.

Running 10:11 intensity: (2:11 @1) + (7:49 @2) + (11 @3) 2.06 km (4:57 / km) +16m 4:46 / km
ahr:133 max:152 shoes: Mizuno Wave Inspire 11 Blue

WD

Monday Jul 30, 2018 #

Note
rhr:32 slept:9.0


11 AM

Running 41:49 intensity: (25:24 @1) + (10:59 @2) + (5:26 @3) 7.16 km (5:50 / km) +293m 4:51 / km
ahr:124 max:155

Easy with Dad.

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