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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Sep 29, 2019:

activity # timemileskm+m
  Running7 3:33:49 28.25(7:34) 45.46(4:42) 272
  Orienteering3 40:55 5.62(7:17) 9.05(4:31) 50
  Strength and Conditioning1 15:00
  Total8 4:29:44 33.87 54.51 322
averages - sleep:8.2 rhr:40

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MoTuWeThFrSaSu

Sunday Sep 29, 2019 #

11 AM

Running 14:39 [2] 3.13 km (4:41 / km)
shoes: Mizuno Wave Inspire 15

WU

Orienteering 15:24 [5] 3.92 km (3:56 / km) +30m 3:47 / km
shoes: Adidas Boston Boost Grey

World Cup B Final - 3rd.

Same as the A race course.
A very good race (by my standards!). Committed to my routes, planned ahead well and pushed hard, without trying to do anything special.
Some routes not optimal, and one bigger slip (~10s?) but overall very happy and my time stands very highly in the A race as well. Shame not to be in it, proved I can keep up with the best.
14th in A final (16th adding in Galina and Alva).

Running 12:46 [2] 2.38 km (5:21 / km) +77m 4:37 / km
shoes: Mizuno Wave Inspire 15

WD

Saturday Sep 28, 2019 #

Note

Orienteering is not clicking at the moment.

8 AM

Running 11:48 [2] 2.36 km (5:01 / km) +1m 5:00 / km
shoes: Mizuno Wave Inspire 15

WU

9 AM

Orienteering 11:21 [4] 2.5 km (4:32 / km) +20m 4:22 / km
shoes: Adidas Boston Boost Grey

Knockout Qual.

Not good. Too many small misses. One big banana at the end which would have saved an awful lot of time.

V slippy. Needed grip.

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey

WD

5 PM

Orienteering 14:10 [2] 2.62 km (5:24 / km)
shoes: Mizuno Wave Inspire 15

Easy around the knockout final.

Friday Sep 27, 2019 #

1 PM

Running 25:34 [2] 5.05 km (5:04 / km) +36m 4:53 / km
shoes: Mizuno Wave Inspire 15

Nice little shuffle around the training area.

Thursday Sep 26, 2019 #

Note
rhr:43 slept:7.0

3 PM

Running 29:51 [3] 6.63 km (4:30 / km) +76m 4:16 / km
shoes: Mizuno Wave Inspire 15

Easy with 2x5x30/30(1)

Wednesday Sep 25, 2019 #

Note
rhr:38 slept:8.0

5 PM

Running 16:20 intensity: (9:42 @1) + (6:38 @2) 3.5 km (4:40 / km)
ahr:110 max:140 shoes: Mizuno Waveknit R1

WU

Running 22:11 intensity: (7:32 @1) + (2:49 @2) + (6:33 @3) + (5:01 @4) + (16 @5) 5.13 km (4:19 / km)
ahr:141 max:165 shoes: Mizuno Waveknit R1

5 x ~800 (2mins)

Running 4:16 intensity: (1:06 @1) + (1:07 @2) + (2:03 @3) 1.07 km (3:59 / km)
ahr:138 max:156 shoes: Mizuno Waveknit R1

5x100/100

Running 14:08 intensity: (2 @1) + (12:48 @2) + (1:18 @3) 2.96 km (4:47 / km) +6m 4:44 / km
ahr:142 max:147 shoes: Mizuno Waveknit R1

WD

Tuesday Sep 24, 2019 #

Note
rhr:38 slept:9.5

5 PM

Running 52:16 intensity: (8:57 @1) + (27:53 @2) + (15:26 @3) 11.25 km (4:39 / km) +77m 4:30 / km
ahr:137 max:154 shoes: Adidas Solar Glide

Steady. Quality session tomorrow.

Strength and Conditioning 15:00 [1]

Glute circuit.

Monday Sep 23, 2019 #

Note
(rest day)

Travel, massage, sleep.

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