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

Training Log Archive: CharlWard

In the 7 days ending Feb 19, 2023:

activity # timemileskm+m
  Running10 6:52:53 56.38(7:19) 90.74(4:33) 1025
  Strength and Conditioning9 2:35:00
  Cycling2 1:49:26
  Cross Trainer3 1:40:04
  Total17 12:57:23 56.38 90.74 1025

«»
2:42
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 19, 2023 #

Strength and Conditioning 10:00 [1]


9 AM

Running 2:30:21 intensity: (13:28 @1) + (1:12:49 @2) + (1:04:04 @3) 33.11 km (4:32 / km) +297m 4:21 / km
ahr:136 max:150 shoes: Mizuno Waver Rider Blue

9 weeks to go.
Good steady pace on the canal section, easy there and back.

Saturday Feb 18, 2023 #

Strength and Conditioning 10:00 [1]


7 AM

Running 4:53 intensity: (3:50 @1) + (1:03 @2) 1.02 km (4:46 / km) +6m 4:37 / km
ahr:116 max:129 shoes: Nike ZoomFly Black


Cross Trainer 40:01 intensity: (10:50 @1) + (29:11 @2)
ahr:126 max:136

Very tired legs this morning, didn’t want to shift into another gear.

Running 5:09 intensity: (2:12 @1) + (2:57 @2) 1.01 km (5:07 / km) +26m 4:32 / km
ahr:125 max:136 shoes: Nike ZoomFly Black


Friday Feb 17, 2023 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:10:08 intensity: (23:34 @1) + (33:28 @2) + (13:06 @3) 15.19 km (4:37 / km) +259m 4:15 / km
ahr:129 max:146 shoes: Mizuno Waver Rider 25

Holbrook loop.

Thursday Feb 16, 2023 #

6 AM

Running 5:02 intensity: (4:25 @1) + (37 @2) 1.01 km (4:58 / km) +9m 4:46 / km
ahr:111 max:126 shoes: Nike ZoomFly 2


Strength and Conditioning 40:00 [1]


7 AM

Cross Trainer 30:02 intensity: (14:24 @1) + (15:38 @2)
ahr:124 max:137


Running 5:07 intensity: (2:24 @1) + (2:43 @2) 1.07 km (4:46 / km) +21m 4:21 / km
ahr:123 max:139 shoes: Nike ZoomFly 2


5 PM

Strength and Conditioning 10:00 [1]


6 PM

Cycling 1:00:02 [1]
ahr:116 max:122

Turbo

Wednesday Feb 15, 2023 #

Strength and Conditioning 10:00 [1]


12 PM

Running 1:36:33 intensity: (6:08 @1) + (29:03 @2) + (1:01:22 @3) 22.31 km (4:20 / km) +225m 4:07 / km
ahr:140 max:155 shoes: Mizuno Waver Rider Blue

First daffodils out!
Built gradually into a steady 85mins. Pretty happy with that.
+10mins crawl uphill home at the end.

Tuesday Feb 14, 2023 #

6 AM

Running 4:50 intensity: (4:11 @1) + (39 @2) 1.01 km (4:46 / km) +6m 4:37 / km
ahr:110 max:127 shoes: Nike ZoomFly Black


Strength and Conditioning 45:00 [1]


7 AM

Cross Trainer 30:01 intensity: (6:27 @1) + (23:34 @2)
ahr:129 max:139


Running 5:03 intensity: (2:20 @1) + (2:11 @2) + (32 @3) 1.03 km (4:54 / km) +25m 4:22 / km
ahr:124 max:141 shoes: Nike ZoomFly Black


5 PM

Strength and Conditioning 10:00 [1]


Running 4:58 intensity: (3:44 @1) + (1:14 @2) 1.08 km (4:35 / km) +5m 4:29 / km
ahr:115 max:131 shoes: Nike ZoomFly Black


Cycling 49:24 intensity: (8:56 @1) + (20:00 @2) + (20:28 @3)
ahr:135 max:151

Spin class in an attempt to raise HR a bit higher.

Running 13:40 intensity: (5:57 @1) + (7:03 @2) + (40 @3) 2.73 km (5:01 / km) +44m 4:38 / km
ahr:124 max:141 shoes: Nike ZoomFly Black

Extended run back

Monday Feb 13, 2023 #

Note

Had planned 1h on the turbo last night and gym/XT this morning, but didn't finish putting up the greenhouse till gone midnight.

Strength and Conditioning 10:00 [1]


12 PM

Running 47:09 intensity: (16:14 @1) + (26:49 @2) + (4:06 @3) 10.16 km (4:39 / km) +101m 4:25 / km
ahr:127 max:148 shoes: Mizuno Waver Rider 25

Very enjoyable in the sun and felt good.
Cross training works best Tuesday/Thursday this week.

« Earlier | Later »