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Training Log Archive: CharlWard

In the 7 days ending Sep 1, 2019:

	activity	#	time	miles		km		+m
	Cross Trainer	3	2:30:00
	Running	5	2:12:24	16.35	(8:06)	26.31	(5:02)	54
	Orienteering	4	1:05:51	8.58	(7:40)	13.81	(4:46)	125
	Strength and Conditioning	1	45:00
	Total	9	6:33:15	24.93		40.12		179
averages - sleep:8.2 rhr:39

1:45

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Sunday Sep 1, 2019 #

Note

Lots of extra cycling including up and down Kipchoges 1:59:59 route. Nice and flat. History making?

10 AM

Running 14:11 [2] 2.89 km (4:54 / km)
shoes: Mizuno Waveknit R1

Orienteering 15:40 [5] 3.47 km (4:31 / km)
shoes: Mizuno Waveknit R1

Vienna O Challenge 3.

Would have been 10s quicker but my finish punch didn’t register so well annoyed about that.

Let’s call it 50s down on Alice which is very disappointing. Thought I’d had a smooth run and very in control, but perhaps this was too cautious, or maybe picked some bad routes without realising at the time. Probably lacking some running speed at the moment but still disappointed.

Running 8:08 [1] 1.56 km (5:12 / km)
shoes: Mizuno Waveknit R1

Running 12:55 [1] 2.5 km (5:10 / km)
shoes: Mizuno Waveknit R1

1 PM

Orienteering 12:35 [5] 2.89 km (4:21 / km)
shoes: Mizuno Waveknit R1

Sprint Relay.

Same area and same great fun. Easier technically but hard physically. Much more flowing and confident. Love a good relay.

Running 9:35 [2] 1.82 km (5:16 / km)

Saturday Aug 31, 2019 #

Note

Also cycled to the event and back, and a bit around the city later on when my legs got tired of walking. Probably about 12km total but very leisurely so not really training.

11 AM

Running 12:19 [2] 2.52 km (4:53 / km) +20m 4:42 / km
shoes: Mizuno Wave Inspire 15

Orienteering 18:47 [5] 3.81 km (4:56 / km) +80m 4:28 / km
shoes: Mizuno Wave Inspire 15

Vienna O Challenge 2.

Much better today. Had a clear race plan and strategy which kept me very focussed, possibly just slipping up concentration wise near the end.
Definitely places where I could have saved time. A couple of route choices and then a few micro-routes (e.g cutting corners earlier). Great area.
Really happy to be only a little bit down in 3rd.

Running 16:54 [1] 3.02 km (5:36 / km) +30m 5:20 / km
shoes: Mizuno Wave Inspire 15

Friday Aug 30, 2019 #

Note

Most running I’ve done since 3rd August. Felt like a beached whale again.

6 PM

Running 10:57 [2] 2.38 km (4:37 / km) +2m 4:35 / km
shoes: Mizuno Wave Inspire 15

Orienteering 18:49 [4] 3.64 km (5:10 / km) +45m 4:52 / km
shoes: Mizuno Wave Inspire 15

RUS-T

Vienna stage 1 - 2:12 behind Alice.
Numerous time losses:
major: #4, #14, #16
less major: #7
I guess a pricely sum of 2mins at least. Not matching the top speed of others though in the early stages of the race. Need to get the legs to respond.

Running 12:53 [2] 2.39 km (5:24 / km)
shoes: Mizuno Wave Inspire 15

WD with Alice :)

Thursday Aug 29, 2019 #

Note
rhr:39 slept:8.0

9 AM

Cross Trainer 45:00 [1]

Easy 45.

Wednesday Aug 28, 2019 #

Note
rhr:37 slept:8.0

12 PM

Strength and Conditioning 45:00 [1]

Glute/single leg circuit:
3x10 abduction circles
3x3 single leg squat
3x3 proprioception clock
3x30s single leg bosu ball balance
3x6 2.5kg single leg RDL with twist

3x5
50kg mid-thigh pull

3x5
40kg RDL
70,75,75kg block deadlift

3x10
2x10kg fitball alternating press
2x10kg alternating row
2x5kg fitball alternating overhead press
10kg fitball dumbbell pullover

4 PM

Cross Trainer 1:00:00
ahr:139

14.2km

HR looking functional from half way.

Tuesday Aug 27, 2019 #

Note
rhr:40 slept:8.5

8 AM

Running 34:32 7.24 km (4:46 / km) +1m 4:46 / km
shoes: Mizuno Wave Inspire 15

Flask inc 4x1/1 to try and convince myself I'm not an absolute snail.

Crazy HR. Not sure why it's reverted to not working.

5 PM

Cross Trainer 45:00

10 WU
5 tempo
2 easy
20 Mona
8 WD

Monday Aug 26, 2019 #

Note
(rest day)

Gardening. Bbq.

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