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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Mar 24, 2019:

activity # timemileskm+m
  Running7 7:48:39 60.27(7:47) 96.99(4:50) 1297
  Strength and Conditioning2 1:25:00
  Total9 9:13:39 60.27 96.99 1297
averages - sleep:8.6 rhr:36

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MoTuWeThFrSaSu

Sunday Mar 24, 2019 #

11 AM

Running 1:11:03 intensity: (27:52 @1) + (8:39 @2) + (33:28 @3) + (1:04 @4) 14.56 km (4:53 / km) +205m 4:34 / km
ahr:135 max:162 shoes: Mizuno Wave Inspire 11 Blue

WU/WD with Dad.
Elland Urban orienteering in the middle. Good fun and HBD Dad :)

C • Ta! :) 1

Saturday Mar 23, 2019 #

12 PM

Running 51:22 intensity: (43:35 @1) + (7:46 @2) + (1 @3) 10.94 km (4:42 / km)
ahr:122 max:133 shoes: Mizuno Wave Inspire 14

Easy along a nice canal towpath.

Friday Mar 22, 2019 #

Note
slept:9.0

11 AM

Running 2:00:04 intensity: (21:36 @1) + (41:47 @2) + (52:59 @3) + (3:42 @4) 27.34 km (4:24 / km) +397m 4:06 / km
ahr:141 max:162 shoes: Mizuno Wave Inspire 14

30 easy
30 steady (4:06m/k)
30 HM (3:52m/k)
30 easy

Really struggled to get HR any higher for the HM bit which is reflected in the pace. Happy with this though. Hard work but good session.

Thursday Mar 21, 2019 #

Note
rhr:33 slept:8.5

12 PM

Strength and Conditioning 45:00 [1]

5min jog

2x16
single leg rotation throw 8kg
band anti-rotation squats
plank to T
5kg Russian wiper twists

3x6
25kg hang clean
SL box jump
75kg box pull
20kg military press
single arm band pull down
10kg ball chest press
20kg single leg RDL
box step-through

5min jog

5 PM

Running 1:02:11 intensity: (51:23 @1) + (10:48 @2) 11.19 km (5:34 / km) +231m 5:02 / km
ahr:119 max:139 shoes: Adidas Solar Glide

The easiest of Rivelins. Nice.

Wednesday Mar 20, 2019 #

Note
rhr:37 slept:8.5

7 AM

Running 53:27 intensity: (30:58 @1) + (14:22 @2) + (7:11 @3) + (56 @4) 10.86 km (4:55 / km) +220m 4:28 / km
ahr:127 max:161 shoes: Mizuno Wave Inspire 14

6x90
6x10

Had to move three toads to minimise the chance of me running over them. That was cool.

Tuesday Mar 19, 2019 #

Note
rhr:37 slept:8.5

4 PM

Running 52:38 intensity: (33:25 @1) + (18:57 @2) + (16 @3) 10.65 km (4:57 / km) +129m 4:40 / km
ahr:125 max:153 shoes: Adidas Solar Glide

Lesson: if the hill you’ve planned to do reps up has an impassable fallen tree on it, always have a back up hill to go to instead.

Easy run. Hills tomorrow.

6 PM

Strength and Conditioning 40:00 [1]

Various

Monday Mar 18, 2019 #

Note
rhr:36 slept:8.5

4 PM

Running 57:54 intensity: (12:08 @1) + (44:20 @2) + (1:26 @3) 11.46 km (5:03 / km) +115m 4:49 / km
ahr:132 max:148 shoes: Mizuno Wave Inspire 14

Nice easy run home. Grey wagtail spotted.

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