Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity

time

miles

Running

7:43:52

59.91

(7:45)

96.41

(4:49)

980

Strength and Conditioning

1:10:00

Orienteering

10:00

Total

9:03:52

59.91

96.41

980

[1-5]

8:53:52

averages - sleep:8.8 rhr:35

1:36

0:00

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 4.0 km (4:57 / km) +18m 4:50 / km
ahr:84 max:135 shoes: Mizuno Wave Ultima 11

Running 25:38 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 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 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 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 2.92 km (5:07 / km) +2m 5:05 / km
ahr:122 max:139

Running 37:17 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.

C • Pep Talk.... 2

Running 14:17 2.62 km (5:27 / km)
ahr:135 max:143

Friday Feb 21 #

Note
rhr:34 slept:8.0

8 AM

Running 28:30 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 2.58 km (4:57 / km) +27m 4:42 / km
ahr:84 max:141 shoes: Nike ZoomFly Flyknit

Running 29:57 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 2.97 km (5:21 / km) +42m 5:00 / km
ahr:128 max:146 shoes: Nike ZoomFly Flyknit

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