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Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Strength and Conditioning4 2:30:00
  Running3 2:15:36 17.69(7:40) 28.47(4:46) 534
  Cross Trainer2 1:45:02
  Orienteering1 46:39 6.75(6:54) 10.87(4:18) 27
  Total10 7:17:17 24.44 39.33 561
averages - sleep:7.8 rhr:31
«
1:45
0:00
TuWeThFrSaSuMo

Sunday Apr 23 #

Note
rhr:32 slept:8.0


8 AM

Running 38:50 intensity: (4:19 @1) + (27:32 @2) + (6:59 @3) 7.93 km (4:54 / km) +165m 4:26 / km
ahr:136 max:155

Pre-breakfast rivelin cafe loop. Beautiful day.

Saturday Apr 22 #

Note
rhr:31 slept:7.0

It's too light - need new curtains.

12 PM

Orienteering 46:39 intensity: (1:55 @1) + (10:11 @2) + (28:08 @3) + (6:25 @4) 10.87 km (4:18 / km) +27m 4:14 / km
ahr:148 max:163

Handy reminder why not to do urban orienteering.

Shambolic map reading and feet badly blistered from socks? Seriously uncomfortable.

Friday Apr 21 #

Note
rhr:31 slept:8.5


1 PM

Strength and Conditioning 45:00 [1]

4 x band exercises (2x10 each)
3 x 8 pull-ups
3 x 8 dips

3 x 12 25kg grappler rotation
3 x 10 single leg squat L&R
3 x 10 22.5kg single arm grappler push-up

3 x 10 deadlift @ 47.5, 52.5, 52.5

3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw
3 x 10 8kg ball-wall overhead throw
3 x 10 8kg overhead twisted ball slam L&R

3 x 12 10kg alternating chest press
3 x 10 15kg bent over row

3 x 10 15kg military press
3 x 12 10kg dumbbell pullover

2 PM

Cross Trainer 45:01 intensity: (44:10 @1) + (51 @2)
ahr:111 max:123

V easy.

Thursday Apr 20 #

Note
rhr:32 slept:7.5


1 PM

Strength and Conditioning 30:00 [1]

Core, same as Tuesday.

5 PM

Running 52:17 intensity: (7:18 @1) + (29:21 @2) + (15:38 @3) 10.61 km (4:56 / km) +229m 4:27 / km
ahr:136 max:159

LONGEST RUN

Steady Rivelin avoiding climb up Coppice Track and subsequent decent.

Buzzing.

Wednesday Apr 19 #

Note
rhr:30 slept:8.0


1 PM

Strength and Conditioning 45:00 [1]

4 x band exercises (2x10 each)
3 x 8 pull-ups
3 x 8 dips

3 x 12 25kg grappler rotation
3 x 10 drop squat
3 x 10 22.5kg single arm grappler push-up

3 x 10 squat @ 30, 40, 40

3 x 10 8kg ball-wall side throw L&R
3 x 10 8kg ball-wall squat throw L&R
3 x 10 8kg overhead twisted ball slam L&R

3 x 10 deadlift @ 37.5, 47.5, 47.5

3 x 12 10kg chest press
3 x 10 10kg single arm row

3 x 10 15kg military press
3 x 12 15kg bent over row

6 PM

Cross Trainer 1:00:01 intensity: (21:42 @1) + (24:43 @2) + (13:36 @3)
ahr:128 max:155

WU
T 12
5 x 2min (1min)
10 x 30s (30s)
WD

Tuesday Apr 18 #

Note
rhr:31 slept:8.0


1 PM

Strength and Conditioning 30:00 [1]

Ahhh this was hard after the time off.

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

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

3 x 12 press-ups
3 x 20 crunches

3 x 25 suspension trainer knee tucks
3 x 20 sit-ups

5 PM

Running 44:29 intensity: (6:38 @1) + (18:48 @2) + (14:45 @3) + (4:18 @4) 9.93 km (4:29 / km) +140m 4:11 / km
ahr:139 max:164

Sensible session - 3 x 4min at tempo pace.

Finding pacing really hard at the moment. Aim was to feel like I could do a 4th; which I think I could have done, but went slightly less distance (according to my watch) each time.
Building blocks.

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


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