Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Running6 6:13:05 50.08(7:27) 80.59(4:38) 715
  Strength and Conditioning2 1:20:00
  Total8 7:33:05 50.08 80.59 715
averages - sleep:8.2 rhr:37

«»
1:38
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

Note
slept:9.0

11 AM

Running 1:27:04 intensity: (23:52 @1) + (47:40 @2) + (15:32 @3) 18.03 km (4:50 / km) +310m 4:27 / km
ahr:133 max:153 shoes: Mizuno Wave Inspire 15

Long road run (with Tom until his toys got thrown out of the pram)...

Saturday Oct 5, 2019 #

2 PM

Running 55:40 intensity: (17:26 @1) + (31:47 @2) + (6:27 @3) 11.52 km (4:50 / km) +87m 4:39 / km
ahr:127 max:156 shoes: Adidas Solar Glide

To the gym.

3 PM

Strength and Conditioning 40:00 [1]

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

3x5
20kg high pull
40kg squat
60,70,70kg 1/4 pin squat

3x10
2x12kg dumbbell chest press
12kg single arm row
Alternating dead bug
1min plank

Friday Oct 4, 2019 #

Note
rhr:37 slept:8.0 (rest day)

Thursday Oct 3, 2019 #

Note
rhr:35 slept:8.5

5 PM

Running 14:17 intensity: (8:48 @1) + (5:29 @2) 3.02 km (4:44 / km)
ahr:92 max:135 shoes: Mizuno Waveknit R1

WU

Running 20:29 intensity: (2:20 @1) + (1:10 @2) + (6:25 @3) + (10:19 @4) + (15 @5) 5.46 km (3:45 / km) +33m 3:38 / km
ahr:153 max:165 shoes: Mizuno Waveknit R1

Mona (5k/M)

2x90/90
4x60/60
4x30/30
4x15/15

Felt better than last time, more flowing in the M sections and nippy in the 5k bits. Nice.

Running 13:38 intensity: (16 @1) + (13:22 @2) 2.8 km (4:52 / km) +6m 4:49 / km
ahr:138 max:144 shoes: Mizuno Waveknit R1

WD

Wednesday Oct 2, 2019 #

Note
rhr:40 slept:8.0

Note

Super excited to now be going to PWT after the World Cup. Making the most of the opportunity, hoping to get some quality races and fun!

4 PM

Running 58:00 intensity: (15:16 @1) + (42:30 @2) + (14 @3) 12.11 km (4:47 / km) +126m 4:33 / km
ahr:128 max:145 shoes: Mizuno Wave Inspire 15

Started to get quite tired at Malin Bridge so the last 7km was a mild struggle. Such a beaut day though.

5 PM

Strength and Conditioning 40:00 [1]

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

3x10
Alternating dead bugs
Press ups
Side plank with leg raise
Squat
Sit ups
Glute Bridge
Tricep dips
Straight arm plank with knee tuck

Avoiding the inevitable chaos and freshers flu riddled-ness of Goodwin gym in the first week of term - opted for home gym.

Tuesday Oct 1, 2019 #

Note
rhr:37 slept:7.5

5 PM

Running 1:06:48 intensity: (5:12 @1) + (23:16 @2) + (34:44 @3) + (3:36 @4) 16.07 km (4:09 / km) +81m 4:03 / km
ahr:145 max:161 shoes: Mizuno Waveknit R1


5 easy, 15 comfy, 15 steady, 15 tempo, 10 steady, 5 easy.
Love this type of session.

Monday Sep 30, 2019 #

11 AM

Running 57:09 intensity: (40:24 @1) + (15:59 @2) + (46 @3) 11.58 km (4:56 / km) +71m 4:47 / km
ahr:121 max:146 shoes: Adidas Solar Glide

To work ft. big bag. Hard work.

« Earlier | Later »