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

Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running8 7:43:52 59.91(7:45) 96.41(4:49) 980
  Strength and Conditioning2 1:10:00
  Orienteering1 10:00
  Total11 9:03:52 59.91 96.41 980
  [1-5]10 8:53:52
averages - sleep:8.8 rhr:35
«
1:36
0:00
WeThFrSaSuMoTu

Tuesday Feb 25 #

7 AM

Running 30:13 [2] 6.0 km (5:02 / km)
shoes: Mizuno Wave Rider 22

Slightly sore from massage but not horrendous.

5 PM

Running 19:47 intensity: (17:54 @1) + (1:53 @2) 4.0 km (4:57 / km) +18m 4:50 / km
ahr:84 max:135 shoes: Mizuno Wave Ultima 11

WU

Running 25:38 intensity: (6:00 @1) + (5:38 @3) + (14:00 @4) 5.95 km (4:18 / km)
ahr:115 max:157 shoes: Nike ZoomFly Flyknit

7 x ~800m (1min)

Happy with that given the conditions. HR wildly off so corrected a bit.

Running 20:32 intensity: (15:15 @1) + (5:05 @2) + (12 @3) 4.18 km (4:55 / km) +22m 4:48 / km
ahr:112 max:145 shoes: Nike ZoomFly Flyknit

WD. It rained.

Monday Feb 24 #

Note
rhr:37 slept:9.0

12 PM

Running 49:04 intensity: (25:42 @1) + (22:29 @2) + (53 @3) 10.13 km (4:51 / km) +135m 4:33 / km
ahr:124 max:148 shoes: Mizuno Wave Ultima 11

Easy 10

1 PM

Strength and Conditioning 40:00 [1]

3x10
1min plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Band rotation

5x5
1/4 pin squat - 70,70,75,75,80kg

3x10
BOSU press ups
2x5kg reverse fly
5kg half knelt SA press
2x5kg alternating SA pullover

3 PM

Note

Massage.

Sunday Feb 23 #

Orienteering 10:00 [0]

Getting the green on the log.

11 AM

Running 1:23:40 intensity: (23:05 @1) + (59:05 @2) + (1:30 @3) 17.49 km (4:47 / km) +225m 4:30 / km
ahr:128 max:147 shoes: Mizuno Wave Rider 22

Inc ~40mins with a map.

Saturday Feb 22 #

12 PM

Running 14:54 intensity: (8:53 @1) + (6:01 @2) 2.92 km (5:07 / km) +2m 5:05 / km
ahr:122 max:139

WU

Running 37:17 intensity: (4:02 @1) + (33 @2) + (10:52 @3) + (19:37 @4) + (2:13 @5) 8.97 km (4:09 / km) +111m 3:55 / km
ahr:152 max:166

I actually quite enjoyed it. Think I moved up from about 200th on the first lap all the way. Felt strong until the last hill (boggy tussocks) but finished strong. 49th.

Running 14:17 intensity: (2:38 @1) + (11:39 @2) 2.62 km (5:27 / km)
ahr:135 max:143

WD

Friday Feb 21 #

Note
rhr:34 slept:8.0

8 AM

Running 28:30 intensity: (24:03 @1) + (4:27 @2) 5.59 km (5:06 / km) +18m 5:01 / km
ahr:117 max:134 shoes: Mizuno Wave Ultima 11

Rain like daggers.

Thursday Feb 20 #

Note
rhr:33 slept:9.0

5 PM

Running 12:46 intensity: (11:45 @1) + (1:01 @2) 2.58 km (4:57 / km) +27m 4:42 / km
ahr:84 max:141 shoes: Nike ZoomFly Flyknit

WU

Running 29:57 intensity: (3:05 @1) + (6:14 @2) + (16:35 @3) + (4:03 @4) 6.99 km (4:17 / km) +109m 3:59 / km
ahr:146 max:164 shoes: Nike ZoomFly Flyknit

15x90 (30).
8 uphill, 7 downhill.

Running 15:54 intensity: (8:20 @1) + (6:57 @2) + (37 @3) 2.97 km (5:21 / km) +42m 5:00 / km
ahr:128 max:146 shoes: Nike ZoomFly Flyknit

WD

6 PM

Strength and Conditioning 30:00 [1]

2x10
20s fitball plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Cable lo-hi

3x8
Fitball press ups
2x5kg reverse fly
5kg half knelt SL press
2x5kg alternating SL pullover

Wednesday Feb 19 #

Note
rhr:34 slept:9.0

5 PM

Running 1:21:23 intensity: (42:12 @1) + (24:36 @2) + (14:35 @3) 16.02 km (5:05 / km) +271m 4:41 / km
ahr:128 shoes: Mizuno Wave Rider 22

Easy 80. Delightful weather.

« Earlier

Recent Comments

3+ days ago
Pep Talk.... 2  
more...

Reports

Search Log

 

Instagram: charlotteward92
Twitter: @charlward92


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

Week
Ending
Training hours by activity
0123456789
10
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

Week
Ending
Training kilometers by activity
0102030405060708090
100
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

all weeks | months | years | as calendar