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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running7 4:22:44 28.01(9:23) 45.08(5:50) 828
  Orienteering3 54:14 7.27(7:28) 11.7(4:38) 92
  Total7 5:16:58 35.28(8:59) 56.78(5:35) 919

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Sunday Nov 10 #

Note
(sick) (rest day)

Started to feel very run down in Beijing; wasn’t sleeping well and our room was very dry. Didn’t rest up enough as wanted to see the sights and enjoy my time there! Woke up yesterday (Final morning) with a very sore throat and croaky voice. It’s considerably worse today, but hopefully will improve over this week before training kicks in again :)

Saturday Nov 9 #

10 AM

Running 13:27 [1] 2.8 km (4:48 / km)
ahr:85 max:102 shoes: Mizuno Wave Inspire 15

WU

Orienteering 18:20 intensity: (6:35 @1) + (1:51 @2) + (1:52 @3) + (8:01 @4) + (1 @5) 4.27 km (4:17 / km)
ahr:131 max:165 shoes: Adidas Boston Boost Grey

PWT Langfang - 5th.

8 control score then into a normal course. Didn’t pick a good route for the score and ran in a building too early on one control. Came out around 15s down on Laura so probably lost even more than that.
Ok through the rest, it was mainly running. Disappointed not to get a top 3 spot (Laura 3s ahead and Caroline 0.5s).

Running 15:31 [1] 2.9 km (5:21 / km)
ahr:78 max:91 shoes: Mizuno Wave Inspire 15

WD

Friday Nov 8 #

9 AM

Running 20:57 [1] 4.21 km (4:58 / km) +13m 4:54 / km
ahr:80 max:91 shoes: Mizuno Wave Inspire 15

Wanted to get to Longtan Park as I haven’t been before. Really nice park, cost me 11p to get in and there is so much going on. Great for easy running, traffic free.

Legs are less dead but still quite sore.

2 PM

Running 10:36 [1] 2.14 km (4:57 / km)
ahr:70 max:73 shoes: Mizuno Wave Inspire 15

WU

Orienteering 15:30 intensity: (6:05 @1) + (50 @2) + (1:37 @3) + (4:42 @4) + (2:16 @5) 3.57 km (4:21 / km)
ahr:138 max:167 shoes: Adidas Boston Boost Grey

PWT Beijing Rose Garden - 6th

Ahhh ok race but didn’t run fast enough and had some bananas. Enjoyed it though.

Running 13:46 intensity: (9:43 @1) + (4:03 @2) 2.56 km (5:23 / km)
ahr:126 max:133 shoes: Mizuno Wave Inspire 15

WD

Thursday Nov 7 #

Note

My legs are ruined.

9 AM

Running 20:27 [1] 3.07 km (6:40 / km) +2m 6:39 / km
shoes: Mizuno Wave Inspire 15

Fun orienteering (including some games) with a Chinese partner. Good little sprint and nice area.

Wednesday Nov 6 #

11 AM

Running 1:20:49 intensity: (40:33 @1) + (23:55 @2) + (16:21 @3) 10.09 km (8:01 / km) +697m 5:57 / km
ahr:125 max:157 shoes: Mizuno Wave Inspire 15

The Great Wall of China.

Wow. Even tougher than I remembered. Out for around 2hours. Should also add about 1km and 15minutes of walking up very steep sections, but I stopped my watch a lot.

Tuesday Nov 5 #

10 AM

Running 15:30 intensity: (9:10 @1) + (6:05 @2) + (15 @3) 3.35 km (4:38 / km) +36m 4:23 / km
ahr:118 max:148 shoes: Mizuno Wave Inspire 15

WU

Orienteering 20:24 intensity: (2:36 @1) + (2:29 @2) + (2:58 @3) + (11:17 @4) + (1:04 @5) 3.86 km (5:17 / km) +92m 4:44 / km
ahr:153 max:166 shoes: X-Talon212

Beijing Expo Forest Park Sprint - 7th.

Tactic of play safe and just find the controls. Worked mostly well and I ran along around the tracks, losing time to those going straighter but not too bothered about that.
4 controls where I lost much bigger chunks of time faffing etc so annoyed about those (4x~20/30s).

Really fun though!

Running 22:19 intensity: (11:41 @1) + (9:33 @2) + (1:05 @3) 3.82 km (5:51 / km) +70m 5:21 / km
ahr:127 max:148 shoes: Mizuno Wave Inspire 15

Slow WD

Monday Nov 4 #

4 PM

Running 46:52 intensity: (42:14 @1) + (4:38 @2) 9.66 km (4:51 / km) +11m 4:49 / km
ahr:117 max:134 shoes: Mizuno Wave Inspire 15

Easy around the park with the girls. Most with Cecile and Carolin.

Running 2:30 intensity: (2:23 @1) + (7 @2) 0.49 km (5:09 / km)
ahr:121 max:130 shoes: Mizuno Wave Inspire 15

Because we wanted 10km.

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