Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	10	3:58:58	31.07	(7:41)	50.01	(4:47)	509
	Strength and Conditioning	3	1:45:00
	Orienteering	1	19:20	2.63	(7:21)	4.24	(4:34)	14
	Total	13	6:03:18	33.71		54.24		522
averages - sleep:8 rhr:33

1:33

0:00

Saturday Jun 24 #

11 AM

Running 50:47 10.87 km (4:40 / km) +15m 4:38 / km
ahr:134 max:164

Track in York.

2 x 1km, 200, 200, 200 (200, 600).

Happy with the 200's but lacking in the k's. Only 2/3 of a session because of the afternoon sprint.

2 PM

Orienteering 19:20 4.24 km (4:34 / km) +14m 4:30 / km
ahr:149 max:162

1:2500 sprint at Cottingham school. Missed a gap in a fence and wasted 1min running all the way around. Otherwise good but a bit tired from the track.

Friday Jun 23 #

12 PM

Running 5:09 [2] 1.01 km (5:05 / km) +10m 4:51 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

2x10:
4 band exercises
4kg bent over row
4kg shoulder press
4kg arm raises

3x10:
25kg grappler rotation
single leg squat (L&R)
22.5kg single arm grappler push up (L&R)
Small box jumps

10 x 30kg squat
10 x 40kg squat
4x6 50kg squat

10 x 35kg RDL
10 x 45kg RDL
4x6 55kg RDL

Running 5:27 [1] 0.98 km (5:34 / km) +39m 4:39 / km

Jelly legs.

4 PM

Running 38:22 7.96 km (4:49 / km) +172m 4:21 / km
ahr:136 max:157

Railway end.

Thursday Jun 22 #

Note
rhr:33 slept:8.0 (rest day)

Wednesday Jun 21 #

Note
rhr:33 slept:8.0

5 PM

Strength and Conditioning 25:00 [1]

3x60s plank
3x50 5kg Russian twists

3x45s R side plank
6x12 leg raises
3x45s L side plank

3x20 sit-ups

6 PM

Running 15:34 3.19 km (4:53 / km) +60m 4:28 / km
ahr:127 max:145

To SYO club night.

7 PM

Note

An 8 hour day at work with very little break, sandwich at 12:30 and banana at 4pm did not make me very enthusiastic for practising bearings...

8 PM

Running 17:10 3.32 km (5:10 / km) +49m 4:49 / km
ahr:124 max:149

Back.

Tuesday Jun 20 #

Note
rhr:32 slept:8.0

5 PM

Running warm up/down 24:19 5.16 km (4:43 / km) +29m 4:35 / km
ahr:127 max:144

6 PM

Running 25:01 6.0 km (4:10 / km) +1m 4:10 / km
ahr:150 max:164

2k, 5x400 (400jog between each)

Happy with the 2k but struggled to hit target 82-84 for the 400's. Maybe weekend in the legs.

Still, happy to be at the track and getting some quality running in :) thanks to Kim for keeping me going!

7 PM

Running warm up/down 16:32 3.22 km (5:08 / km) +39m 4:50 / km
ahr:133 max:149

Monday Jun 19 #

Note
rhr:33 slept:8.0

1 PM

Strength and Conditioning 35:00 [1]

Arms.

2x10:
4 band exercises
4kg bent over row
4kg shoulder press
4kg arm raises

3x10:
25kg grappler rotation
hanging single knee tuck R
22.5kg single arm grappler push up (L&R)
hanging single knee tuck L

3x6 20kg military press
3x15 20kg bent over row

3x12 10kg chest press
3x10 10kg single arm row

3x12 10kg dumbbell pullover
3x10 7.5kg seated shoulder press

5 PM

Running 40:37 [2] 8.3 km (4:54 / km) +94m 4:38 / km

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