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

Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Cross Trainer4 3:30:05
  Strength and Conditioning3 1:58:12
  Running6 58:29 7.32(8:00) 11.77(4:58) 158
  Orienteering1 15:26 2.11(7:20) 3.39(4:33) 13
  Total9 6:42:12 9.42 15.16 172
averages - sleep:8.1 rhr:32
«
2:00
0:00
TuWeThFrSaSuMo

Sunday Mar 26 #

Note
rhr:34 slept:9.5 (rest day)


Saturday Mar 25 #

Note
rhr:30 slept:7.5


9 AM

Running 5:44 intensity: (2:13 @1) + (3:22 @2) + (9 @3) 1.19 km (4:48 / km) +8m 4:39 / km
ahr:119 max:145

WU

Orienteering 15:26 intensity: (21 @1) + (27 @2) + (4:23 @3) + (10:09 @4) + (6 @5) 3.39 km (4:33 / km) +13m 4:28 / km
ahr:159 max:168

Feeling good enough for more than jogging so went for decent but not race pace.

40s binned on the last control. Not acceptable.
Comedy footage to follow.

Running 14 [1] 0.05 km (4:52 / km)
ahr:93 max:104

WD

Running 4:31 intensity: (47 @1) + (3:27 @2) + (17 @3) 0.92 km (4:54 / km) +11m 4:38 / km
ahr:131 max:145

WD

Friday Mar 24 #

Note
rhr:30 slept:8.0


7 AM

Running 4:52 intensity: (1:54 @1) + (2:58 @2) 1.02 km (4:45 / km) +11m 4:31 / km
ahr:122 max:137

To Goodwin

Strength and Conditioning 32:18 intensity: (32:07 @1) + (11 @2)
ahr:74 max:122

3 x 70s plank
3 x 50 6kg russian twists

3 x 45s R side plank
3 x 45s L side plank
6 x 15 leg raises

3 x 10 press-ups
3 x 20 crunches

3 x 20 plank to press-up
3 x 20 sit-ups

Cross Trainer 45:01 intensity: (3:13 @1) + (41:48 @2)
ahr:125 max:130

Easy; though feeling tired.

Running 5:11 intensity: (23 @1) + (3:17 @2) + (1:31 @3) 0.9 km (5:46 / km) +35m 4:50 / km
ahr:138 max:154

Home

Thursday Mar 23 #

Note
rhr:32 slept:8.5


12 PM

Running 14:46 intensity: (1:18 @1) + (13:20 @2) + (8 @3) 3.21 km (4:36 / km) +9m 4:32 / km
ahr:131 max:147

Test jog. Good :)

Strength and Conditioning 40:54 intensity: (37:36 @1) + (3:10 @2) + (8 @3)
ahr:88 max:155

Interested to see what HR did, particularly during ball slams.

band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips

3 x 10 25kg grappler rotations
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 10 30kg squat

3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)

3 x 10 10kg alternating fitball chest press
3 x 10 10kg single arm row (L&R)

6 PM

Cross Trainer 1:00:01 intensity: (10:18 @1) + (22:38 @2) + (26:59 @3) + (6 @4)
ahr:139 max:160

WU
5 x 4/1
WOC sprint 1
WD

Wednesday Mar 22 #

Note
rhr:34 slept:7.5

Could do with a tad more sleep.

7 AM

Running 5:01 intensity: (2:43 @1) + (2:18 @2) 0.98 km (5:08 / km) +11m 4:53 / km
ahr:117 max:136

To Goodwin.

Cross Trainer 30:01 intensity: (5:08 @1) + (24:53 @2)
ahr:126 max:140

Easy pre breakfast 30.

8 AM

Running 5:09 intensity: (25 @1) + (2:54 @2) + (1:50 @3) 0.92 km (5:37 / km) +35m 4:44 / km
ahr:139 max:157

Back.

5 PM

Running 13:01 intensity: (3:00 @1) + (10:01 @2) 2.59 km (5:02 / km) +41m 4:40 / km
ahr:125 max:144

Set out for a little 3k test after feeling no ill effects of running to the gym and back this morning. All fine till 11mins, then felt a little niggle so walked a bit, jogged a bit more but niggle built so walked the rest of the way back.

Feeling ok now but glad I stopped.

Tuesday Mar 21 #

Note
rhr:34 slept:7.5


1 PM

Strength and Conditioning 45:00 [1]

4 band exercises (2 x 10 for each)
3 x 6 pull-ups
3 x 6 dips

3 x 10 22.5kg grappler rotations
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push up (L&R)

3 x 10 30kg squat

3 x 10 8kg ball-wall rotation throws (L&R)
3 x 10 8kg ball-wall squat rotation throw (L&R)
3 x 10 8kg twisted ball slam (L&R)

3 x 10 10kg alternating fitball chest press
3 x 10 15kg bent over row

5 PM

Cross Trainer 1:15:02 intensity: (15:30 @1) + (23:34 @2) + (34:25 @3) + (1:33 @4)
ahr:137 max:161

Working hard but HR not getting high, hmm.

WU
5,4,3,2,1,1,2,3,4,5 (1)
Leeds Uni
WD

Really hard going straight from the efforts to the tempo with a map. Needed some serious discipline for this.

« Earlier

Recent Comments

more...

Injuries

R Lower LegAchilles Tendonitis85+days
complete history

Reports

Search Log

 

Instagram: charlotteward92
Twitter: @charlward92
Blog: findingflags.wordpress.com


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
0123456789
10
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training kilometers by activity
0102030405060708090
100
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

all weeks | months | years | as calendar