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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Feb 2, 2020:

activity # timemileskm+m
  Running5 5:20:59 43.04(7:27) 69.26(4:38) 657
  Orienteering2 1:39:40 12.26(8:08) 19.73(5:03) 375
  Strength and Conditioning2 1:30:00
  Total9 8:30:39 55.3 89.0 1032
averages - sleep:8.8 rhr:38

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MoTuWeThFrSaSu

Sunday Feb 2, 2020 #

11 AM

Running 1:45:30 intensity: (10:46 @1) + (1:29:04 @2) + (5:40 @3) 23.0 km (4:35 / km) +289m 4:19 / km
ahr:136 max:150 shoes: Mizuno Wave Rider 22

Great long run with Jenny.

Watch missing a chuck of time and distance (~18mins and 3.8km) so manually added in.

Saturday Feb 1, 2020 #

Note
rhr:37 slept:9.0

11 AM

Orienteering 52:39 intensity: (17:30 @1) + (17:04 @2) + (18:05 @3) 10.02 km (5:15 / km) +246m 4:41 / km
ahr:126 max:158 shoes: Mizuno Wave Rider 22

Corridor and sprint course around Ponderosa. Corridor was good. Didn’t really have the legs for the sprint today.

C • maps.... 2

Friday Jan 31, 2020 #

Note
rhr:35 slept:8.5

8 AM

Running 28:08 intensity: (17:47 @1) + (10:21 @2) 5.73 km (4:55 / km)
ahr:117 max:135 shoes: Mizuno Wave Rider 22

Easy Flask.

Thursday Jan 30, 2020 #

Note
slept:8.0

5 PM

Running 1:09:05 intensity: (7:56 @1) + (7:47 @2) + (53:22 @3) 16.48 km (4:12 / km) +85m 4:05 / km
ahr:142 max:159 shoes: Nike Vaporfly 4%

60 @ Marathon (2.5 WU 6.5 WD)

Wednesday Jan 29, 2020 #

Note
rhr:38 slept:8.5

12 PM

Orienteering 47:01 intensity: (32:29 @1) + (14:32 @2) 9.72 km (4:50 / km) +129m 4:32 / km
ahr:119 max:144 shoes: Mizuno Wave Rider 22

Virtual orienteering running with map, planning routes and talking through the routes in my head/out loud so I looked weird.

1 PM

Strength and Conditioning 45:00 [1]

3x12
Donkey kicks
SL glute Bridge
30s Side plank (each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions

Supersets:
4x4
47.5kg hexbar deadlift
25,25,30,30 Bulgarian split squat (4 each leg)

4x10
Incline press-up
25kg bent over row

4x4
Band single arm pull down
25kg military press

Tuesday Jan 28, 2020 #

Note
rhr:38 slept:8.5

12 PM

Running 14:29 intensity: (7:55 @1) + (6:34 @2) 3.14 km (4:36 / km)
ahr:103 max:141 shoes: Mizuno Wave Rider 22

WU

Running 10:00 intensity: (4:04 @1) + (3:21 @2) + (2:35 @3) 2.66 km (3:46 / km)
ahr:128 max:157 shoes: Nike ZoomFly Flyknit

10 tempo

Running 2:00 intensity: (1:41 @1) + (19 @2) 0.4 km (4:58 / km)
ahr:121 max:136 shoes: Nike ZoomFly Flyknit

Jog.

Running 26:24 intensity: (24:33 @1) + (1:30 @2) + (21 @3) 3.66 km (7:13 / km) +159m 5:56 / km
ahr:109 max:149 shoes: Nike ZoomFly Flyknit

6 x ~300m hills (walk down).

On board with this walk down thing. Pretty consistent and actually quite enjoyed it.

Running 6:08 intensity: (14 @1) + (34 @2) + (5:20 @3) 1.54 km (3:59 / km) +6m 3:54 / km
ahr:151 max:159 shoes: Nike ZoomFly Flyknit

6 tempo. Felt weird like I couldn’t control my legs and couldn’t tell how fast I was running.

Running 15:22 intensity: (57 @1) + (11:44 @2) + (2:41 @3) 3.22 km (4:47 / km)
ahr:141 max:147 shoes: Mizuno Wave Rider 22

WD

Monday Jan 27, 2020 #

Note
rhr:40 slept:10.0

12 PM

Running 43:53 intensity: (36:09 @1) + (6:11 @2) + (1:33 @3) 9.43 km (4:39 / km) +118m 4:23 / km
ahr:101 max:149 shoes: Nike Pegasus 36

Easy. Felt surprisingly good.

1 PM

Strength and Conditioning 45:00 [1]

3x12
Abduction circles
SL glute Bridge
Side plank with leg raise (12 each side)
5kg step-up (6 each side)
Hanging leg raises with twist
Back extensions

Supersets:
4x4
50,50,55,55kg squat
45,45,50,50kg offset RDL (4 each leg)

4x10
Incline press-up
25kg bent over row

4x4
Band single arm pull down
25kg military press

3 PM

Note

Massage.

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