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Training Log Archive: CharlWard

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running6 5:18:28 42.03(7:35) 67.64(4:43) 722
  Strength and Conditioning2 1:00:00
  Total8 6:18:28 42.03 67.64 722
averages - sleep:8.1 rhr:36

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MoTuWeThFrSaSu

Sunday Mar 17 #

9 AM

Running 16:16 intensity: (2:14 @1) + (14:02 @2) 3.32 km (4:54 / km)
ahr:133 max:144 shoes: Mizuno Wave Inspire 14

WU

Running 1:00:08 intensity: (45 @1) + (31 @2) + (6:39 @3) + (39:07 @4) + (13:06 @5) 16.09 km (3:44 / km) +13m 3:43 / km
ahr:162 max:167 shoes: Adidas Boston Boost Grey

I paid a very big price for running the first 3miles in 17:36 (about 20s quicker than I anticipated). I’m therefore disappointed in myself.

The time is ok, but my performance hasn’t satisfied me.
I did run a 10k PB though (1s!).

Running 12:49 intensity: (1:47 @1) + (11:02 @2) 2.51 km (5:06 / km) +2m 5:05 / km
ahr:133 max:143 shoes: Mizuno Wave Inspire 14

WD

Saturday Mar 16 #

Note
slept:8.5

9 AM

Running 26:16 [2] 5.44 km (4:50 / km)
shoes: Mizuno Wave Inspire 11 Blue

Fit to burst Flask.

Friday Mar 15 #

Note
rhr:35 slept:8.5

3 PM

Running 40:01 intensity: (18:22 @1) + (15:00 @2) + (6:39 @3) 8.37 km (4:47 / km) +91m 4:32 / km
ahr:132 max:158 shoes: Adidas Solar Glide

Easy with 5x1/1.

6 PM

Strength and Conditioning 20:00 [1]

Some stuff I forgot to log.

Thursday Mar 14 #

Note
rhr:35 slept:8.0 (rest day)

Wednesday Mar 13 #

Note
rhr:36 slept:7.5

5 PM

Running 54:09 intensity: (30:43 @1) + (13:50 @2) + (8:31 @3) + (1:05 @4) 10.58 km (5:07 / km) +246m 4:35 / km
ahr:128 max:161 shoes: Mizuno Wave Inspire 14

6x90s (2min)
6x10s (walk)

Tuesday Mar 12 #

Note
rhr:38 slept:7.5

11 AM

Running 47:13 intensity: (26:53 @1) + (17:08 @2) + (3:12 @3) 9.35 km (5:03 / km) +190m 4:35 / km
ahr:126 max:148 shoes: Adidas Solar Glide

Great road loop from home. Nice roads and scenery.

Monday Mar 11 #

Note
rhr:37 slept:8.5

12 PM

Running 1:01:36 intensity: (45:07 @1) + (16:29 @2) 11.99 km (5:08 / km) +182m 4:47 / km
ahr:123 max:144 shoes: Mizuno Wave Inspire 14

V easy hour.

2 PM

Strength and Conditioning 40:00 [1]

2x12
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

3x5
25kg hang clean

3x6
hop and hold
triple hop

3x5
75kg box pull

3x6
25kg military press
single arm band pull down
10kg ball chest press

2x8
20kg single leg RDL
box step-through

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