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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Running8 3:03:28 23.3(7:53) 37.49(4:54) 554
  Orienteering4 1:12:05 8.75(8:14) 14.08(5:07) 92
  Total11 4:15:33 32.05(7:58) 51.58(4:57) 646

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

Note
(rest day)

Severe lack of sleep. Must also remember this is holiday/break before winter.

Saturday Nov 2, 2019 #

Note

PWT competition today.
Museum, indoor and outdoor, with 1:2000 and 1:1000 maps. Will be suitably PWT crazy.

9 AM

Running 16:57 [2] 3.61 km (4:42 / km)
shoes: Mizuno Wave Inspire 15

WU

10 AM

Orienteering 12:58 [3] 3.0 km (4:19 / km) +20m 4:11 / km
shoes: Adidas Boston Boost Grey

PWT - Chongqing Industrial Museum.

I ran off the map, lol. Luckily many others ran off the map and I did the best of this group and finished 10th overall.

11 AM

Running 14:07 [1] 2.54 km (5:33 / km) +111m 4:34 / km
shoes: Adidas Boston Boost Grey

WD

12 PM

Orienteering 7:20 [3] 1.44 km (5:06 / km)
shoes: Mizuno Wave Inspire 15

Jogging + the A final course after it had been run.

Running 4:51 [2] 0.97 km (4:59 / km)
shoes: Mizuno Wave Inspire 15

WD

Friday Nov 1, 2019 #

Note

If you ever want to feel really good about yourself, visit a Chinese middle school.

3 PM

Running 43:19 intensity: (21:06 @1) + (21:53 @2) + (20 @3) 8.18 km (5:18 / km) +223m 4:40 / km
ahr:123 max:146 shoes: Mizuno Wave Inspire 15

Easy training. Nice old town.

Thursday Oct 31, 2019 #

10 AM

Running 23:28 intensity: (11:56 @1) + (10:26 @2) + (1:06 @3) 5.26 km (4:28 / km) +65m 4:12 / km
ahr:124 max:147 shoes: Mizuno Wave Inspire 15

WU with the group. A lot of boys, and me.

Running 21:31 intensity: (21 @1) + (4:31 @2) + (16:39 @3) 5.17 km (4:10 / km) +12m 4:07 / km
ahr:150 max:159 shoes: Mizuno Wave Inspire 15

Yannick’s session.

2k
(90)
8 x 200/40s
(60)

So good to do more of a proper session. I think I should have done something similar before the sprint relay. Lots of fun.

Running 11:06 intensity: (1:06 @1) + (8:38 @2) + (1:22 @3) 2.14 km (5:11 / km) +86m 4:19 / km
ahr:137 max:147 shoes: Mizuno Wave Inspire 15

WD

Wednesday Oct 30, 2019 #

5 PM

Running 20:08 intensity: (13:05 @1) + (7:03 @2) 4.02 km (5:00 / km) +57m 4:40 / km
ahr:119 max:142 shoes: Mizuno Wave Inspire 15

Nice easy run in new location.

Edit: the run wasn’t really nice, but it was nice to get out!

Tuesday Oct 29, 2019 #

1 PM

Running 17:54 [2] 3.66 km (4:53 / km)
shoes: Mizuno Wave Inspire 15

WU

2 PM

Orienteering 15:19 [5] 3.2 km (4:47 / km) +45m 4:28 / km
shoes: Adidas Boston Boost Grey

WC final.
One big mistake (30s?). Maybe not aggressive enough. Ok result.

3 PM

Running 10:07 [1] 1.93 km (5:14 / km)
shoes: Adidas Boston Boost Grey

WD

Monday Oct 28, 2019 #

11 AM

Orienteering 36:28 intensity: (16:22 @1) + (17:58 @2) + (2:08 @3) 6.44 km (5:40 / km) +27m 5:32 / km
ahr:127 max:150 shoes: Mizuno Wave Inspire 15

Sanjiang training.

Such a cool area. Tiny tiny alleyways and tricky orienteering. Had to stop several times for scary dogs and re-route.
Good training ready for tomorrow.

I think I probably ran a bit further/faster than this. The garmin is not having fun in China.

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