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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Running28 16:49:30 128.8(7:50) 207.28(4:52) 2791
  Orienteering15 6:55:47 49.1(8:28) 79.02(5:16) 1596
  Strength and Conditioning4 2:00:00
  Total35 25:45:17 177.9 286.3 4386
averages - sleep:8 rhr:34

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Wednesday Feb 28, 2018 #

Note
rhr:32 slept:7.0


8 AM

Strength and Conditioning 45:00 [1]

Pre breakfast session, 3x10.

5kg plate lo-hi
Single leg touch down
Band pull back
Horizontal band pull back
25,35,35 squat
24” box jump
15kg military press
20kg bent over row
30,40,40 RDL
12” single leg box jump
(5) pull ups
8kg ball-wall throw

3 PM

Running 1:03:10 intensity: (13:33 @1) + (34:42 @2) + (10:54 @3) + (1:51 @4) + (2:10 @5) 11.52 km (5:29 / km) +285m 4:53 / km
ahr:134

Rivelin.

Was not having fun by the end, especially after I fell over and landed on the bottom of my back and smashed my head on the road :/

C • Ouch..! 2

Tuesday Feb 27, 2018 #

Note
rhr:32 slept:8.5


5 PM

Running 1:05:38 intensity: (20:01 @1) + (33:52 @2) + (11:45 @3) 12.9 km (5:05 / km) +250m 4:38 / km
ahr:127 max:152

Easy Rivelin. Just about ok without the head torch, but glad I took it along anyway.

6 PM

Strength and Conditioning 15:00 [1]

3x1min plank
3x10 alternating dead bugs
3x30s R side plank
3x30s L side plank
3x10 leg raises
3x10 press ups
3x10 back extensions

Monday Feb 26, 2018 #

3 PM

Running 35:07 intensity: (6:52 @1) + (28:15 @2) 6.47 km (5:26 / km) +96m 5:03 / km
ahr:123 max:139

Lovely recovery run with dad in Rivelin :)

Sunday Feb 25, 2018 #

10 AM

Running 16:47 intensity: (3:03 @1) + (13:03 @2) + (41 @3) 3.46 km (4:51 / km) +45m 4:33 / km
ahr:125 max:148

WU

Orienteering 27:19 intensity: (17 @1) + (10 @2) + (3:47 @3) + (20:38 @4) + (2:27 @5) 6.06 km (4:31 / km) +99m 4:10 / km
ahr:163 max:169

Again, crap orienteering by me.

Running 15:06 intensity: (3:10 @1) + (11:37 @2) + (19 @3) 2.87 km (5:16 / km) +69m 4:42 / km
ahr:127 max:146

Cba

Saturday Feb 24, 2018 #

10 AM

Orienteering 1:12:01 [1] 9.11 km (7:54 / km) +292m 6:49 / km

MOC Long distance (hahahah).

Bailed at the map change! Not my cup of breakfast tea.

Friday Feb 23, 2018 #

7 PM

Running 14:34 [2] 2.82 km (5:10 / km) +24m 4:58 / km

WU

Orienteering 16:46 [4] 3.56 km (4:42 / km) +27m 4:32 / km

Montblanc night sprint.

I made some mistakes and found it hard to read the map with a headlamp, but it was fun. Would have been awesome in daylight!

Running 15:55 [2] 3.0 km (5:18 / km) +28m 5:04 / km

WD

Thursday Feb 22, 2018 #

9 AM

Running 15:24 intensity: (1:50 @1) + (11:23 @2) + (2:11 @3) 3.03 km (5:05 / km) +129m 4:11 / km
ahr:132 max:151

WU

Orienteering 9:12 intensity: (16 @1) + (13 @2) + (1:09 @3) + (7:04 @4) + (30 @5) 2.12 km (4:21 / km) +34m 4:01 / km
ahr:161 max:172

Quarter final, #3rdsprintformat

I think I was quite lucky as had a fairly easy ride and not needing to push too much; only when I missed a gap and went from 1st to 6th in an instant!
Fun.

Running 11:25 intensity: (4:58 @1) + (6:27 @2) 2.33 km (4:54 / km) +49m 4:26 / km
ahr:125 max:143

WD

2 PM

Running 13:40 [2] 2.78 km (4:55 / km) +38m 4:37 / km

WU

Orienteering 8:23 [4] 1.81 km (4:38 / km) +51m 4:04 / km

Argh could not get myself motivated for this.

Took a terrible route 3-4 and then made mistakes on every control after and I knew I was then too far behind to be in the final.

Didn’t enjoy this as much, not enough controls. However, getting to choose part of your own course was quite interesting.

I think I’m just really tired.

Running 8:53 [2] 1.83 km (4:51 / km) +23m 4:34 / km

WD

5 PM

Running 10:20 [2] 2.07 km (4:59 / km) +43m 4:31 / km

WU

Orienteering 7:42 [4] 1.46 km (5:16 / km) +46m 4:34 / km

B final #1.

So much more fun. Had so much energy and motivation. Had a small win against Ursula at the end so pretty happy about that.

Need to sort out my problems with when there is a big gap between races. Mental? Nutrition? Both?

Running 11:31 [2] 2.26 km (5:06 / km) +28m 4:48 / km

WD

Wednesday Feb 21, 2018 #

11 AM

Orienteering 34:13 [3] 6.51 km (5:15 / km) +183m 4:36 / km

Andorra - new country!

5 PM

Strength and Conditioning 30:00 [1]

3x10 again

5kg plate lo-hi
Single leg touch down

10kg squat
2x8kg bent over row

10kg lunge
2x5kg standing shoulder press

1min plank
Alternating dead bugs

Tuesday Feb 20, 2018 #

Note

Bad sprint day. Very few optimal routes chosen and lack of execution when running also.

9 AM

Running 14:34 intensity: (2:26 @1) + (6:40 @2) + (4:28 @3) + (41 @4) + (19 @5) 3.06 km (4:46 / km) +97m 4:07 / km
ahr:135 max:176

WU

Incorrect climb and HR

Orienteering 18:23 intensity: (1:01 @1) + (1:12 @2) + (5:38 @3) + (9:55 @4) + (37 @5) 3.56 km (5:09 / km) +93m 4:34 / km
ahr:156 max:170

Cardona.

9th and through to the final.

Running 13:56 intensity: (38 @1) + (9:02 @2) + (3:50 @3) + (26 @4) 2.81 km (4:57 / km) +89m 4:17 / km
ahr:141 max:163

WD

4 PM

Running 12:22 intensity: (4:52 @1) + (4:32 @2) + (2:58 @3) 2.64 km (4:41 / km) +46m 4:18 / km
ahr:121 max:153

WU

Orienteering 20:31 intensity: (36 @1) + (1:04 @2) + (2:09 @3) + (16:40 @4) + (2 @5) 4.51 km (4:33 / km) +42m 4:21 / km
ahr:159 max:168

Lol lol lol. Classic Charlotte final.

Will I ever learn? That is the question.

Running 9:42 intensity: (1:18 @1) + (8:24 @2) 1.83 km (5:19 / km) +13m 5:07 / km
ahr:130 max:141

WD

Monday Feb 19, 2018 #

10 AM

Orienteering 52:28 intensity: (4:52 @1) + (32:26 @2) + (15:10 @3) 9.91 km (5:18 / km) +134m 4:57 / km
ahr:135 max:158

Gironella.

Easy pace focusing on making sure I had a plan before leaving the control. It worked ok, but I still don’t like slow Orienteering. Wanted to take the chance to run with a map though before tomorrow’s qualification and final.

Running 7:58 intensity: (46 @1) + (1:21 @2) + (5:51 @3) 1.53 km (5:12 / km) +2m 5:10 / km
ahr:143 max:155

Microsprint.

Wasn’t too hard technically but couldn’t see one (it was right by my feet). Good fun.

4 PM

Strength and Conditioning 30:00 [1]

3x10 unless otherwise stated

5kg plate Lo-hi (L&R)
Single leg touch down (L&R)

Overhead squat (3kg bar)
Bosu step-up (L&R)

3x1min plank
Alternating dead bugs

3x30s L and R side plank
Leg raises

Press-ups
Back extensions

Sunday Feb 18, 2018 #

Note
rhr:32 slept:8.0

Noisy overnight road works.

10 AM

Running 16:13 intensity: (9:34 @1) + (6:37 @2) + (2 @3) 3.18 km (5:06 / km) +25m 4:54 / km
ahr:106 max:133

WU

Orienteering 17:23 intensity: (36 @1) + (1:12 @2) + (2:07 @3) + (9:53 @4) + (3:35 @5) 4.49 km (3:52 / km) +11m 3:49 / km
ahr:159 max:170

Barcelona I Ribera.

GBR on top!!
Good run, stayed on top of nav and successfully avoided the fake fences. Just one small slip to #12. Was a bit worried my speed wasn’t high enough, but seems it was good enough today!

Stoked.

Running 13:49 intensity: (6:01 @2) + (7:28 @3) + (20 @4) 3.01 km (4:35 / km) +53m 4:13 / km
ahr:144 max:163

WD

C • Podiums 1

Saturday Feb 17, 2018 #

Note
rhr:40 slept:8.0

Slept ok, fairly noisy around here and stomach having some grumbles but hopefully breakfast stays down.

9 AM

Running 10:28 intensity: (6:35 @1) + (3:37 @2) + (16 @3) 2.07 km (5:03 / km) +54m 4:28 / km
ahr:112 max:147

WU

Orienteering 23:42 intensity: (27 @1) + (3:23 @2) + (11:49 @3) + (7:53 @4) + (10 @5) 3.83 km (6:11 / km) +160m 5:07 / km
ahr:153 max:168

Absolutely nothing in the tank so called it a day after the map flip.

Running 5:23 intensity: (1:30 @1) + (3:53 @2) 1.02 km (5:17 / km)
ahr:125 max:142

Jogged a bit to the finish but mainly walked.

Friday Feb 16, 2018 #

Note
rhr:39 slept:8.0


8 AM

Running 41:19 intensity: (5:25 @1) + (32:25 @2) + (3:29 @3) 8.43 km (4:54 / km) +99m 4:38 / km
ahr:130 max:156

Morning in Armagh.

11 AM

Note

Really upset stomach. Should have skipped morning run and breakfast :/

12 PM

Note

I threw up in a public toilet sink and it took me 10mins to clean it up. New low?

C • Beijing airport 2

Thursday Feb 15, 2018 #

Note
rhr:33 slept:9.0


8 AM

Running 13:11 intensity: (1:30 @1) + (10:23 @2) + (1:18 @3) 2.74 km (4:49 / km) +10m 4:44 / km
ahr:125 max:156

Morning jog. Significantly slower than Jesd Judd’s morning jog.

7 PM

Running warm up/down 20:39 intensity: (2:48 @1) + (16:21 @2) + (1:30 @3) 4.22 km (4:54 / km) +15m 4:49 / km
ahr:131 max:149

WU

Running 10:18 intensity: (52 @1) + (1:30 @2) + (2:27 @3) + (5:25 @4) + (4 @5) 2.96 km (3:29 / km) +4m 3:27 / km
ahr:153 max:168

Arghhh-magh, it was not to be!

Felt fab warming up, smooth in strides but horrible from halfway on. One day.

Running 12:57 intensity: (5:31 @1) + (7:26 @2) 2.23 km (5:48 / km) +25m 5:29 / km
ahr:118 max:135

WD
Never felt so sick and unable to move after a race ever. Hideous.

Wednesday Feb 14, 2018 #

7 AM

Running 29:03 [2] 6.02 km (4:50 / km) +83m 4:31 / km

V easy.

Tuesday Feb 13, 2018 #

Note
rhr:32 slept:7.5 (rest day)

Massage, amazing.

Monday Feb 12, 2018 #

5 PM

Running 45:44 intensity: (14:19 @1) + (30:10 @2) + (1:15 @3) 9.32 km (4:54 / km) +204m 4:25 / km
ahr:125 max:147

Standard. Through Bole Hill in daylight at 5:30, woo!

Sunday Feb 11, 2018 #

10 AM

Running 14:49 intensity: (10:50 @1) + (3:59 @2) 2.89 km (5:07 / km) +86m 4:28 / km
ahr:109 max:141

WU

Orienteering 10:01 intensity: (1:04 @1) + (1:14 @2) + (7:29 @3) + (14 @4) 2.24 km (4:28 / km) +63m 3:55 / km
ahr:145 max:161

Sprint relay 1.
Flowing well, a bit tired but making good decisions.

Orienteering 10:54 intensity: (1:21 @1) + (2:27 @2) + (5:38 @3) + (1:28 @4) 2.39 km (4:33 / km) +60m 4:03 / km
ahr:143 max:164

Sprint 2.
A bit more tired and lost bits of time on some routes but overall ok.

Orienteering 32:29 intensity: (8:52 @1) + (21:49 @2) + (1:48 @3) 5.93 km (5:29 / km) +175m 4:47 / km
ahr:125 max:153

Sprintervals. Got a bit fed up tbh, but the first two loops were good.

Saturday Feb 10, 2018 #

10 AM

Running warm up/down 15:09 [2] 2.81 km (5:23 / km) +27m 5:08 / km

WU

Orienteering 15:39 [4] 3.81 km (4:06 / km) +17m 4:01 / km

Sprint. Much to work on.

Running warm up/down 12:41 [2] 2.47 km (5:08 / km) +22m 4:55 / km

WD

2 PM

Orienteering 38:41 [2] 7.71 km (5:01 / km) +110m 4:41 / km

Sprintervals with the group. Good fun.

Friday Feb 9, 2018 #

Running 40:00 [3] 8.0 km (5:00 / km)

Testing.

Thursday Feb 8, 2018 #

Note
rhr:32 slept:8.0


5 PM

Running 29:31 intensity: (7:36 @1) + (21:55 @2) 5.99 km (4:56 / km) +73m 4:39 / km
ahr:124 max:142

V easy 30

Wednesday Feb 7, 2018 #

Note
rhr:32 slept:7.5


3 PM

Running 55:48 intensity: (1:04 @1) + (47:46 @2) + (6:58 @3) 12.34 km (4:31 / km) +173m 4:14 / km
ahr:138

Steady Ladybower. Loved this.

Tuesday Feb 6, 2018 #

Note
rhr:34 slept:7.5


5 PM

Running warm up/down 27:38 intensity: (10:45 @1) + (16:52 @2) + (1 @3) 5.76 km (4:48 / km) +35m 4:39 / km
ahr:122 max:145

WU

Running 22:23 intensity: (47 @1) + (1:44 @2) + (7:34 @3) + (12:00 @4) + (18 @5) 6.05 km (3:42 / km) +2m 3:42 / km
ahr:156 max:170

Great session - 3 x 2km Bonderenko

400 float, 400 @ 5k
300 float, 300 @ 3k
200 float, 200 @ 3k
100 float, 100 @ faster

400 jog recovery after each 2km.

Floats at HM-ish pace. Found the floats harder than the reps!
2k splits - 7:26, 7:30, 7:27

Running 1:08 [1] 0.41 km (2:48 / km)
ahr:106 max:113

Flow

Running warm up/down 16:48 intensity: (22 @1) + (15:22 @2) + (1:04 @3) 3.42 km (4:55 / km) +17m 4:48 / km
ahr:137 max:155

WD

Monday Feb 5, 2018 #

Note
rhr:35 slept:9.0

Could sleep forever.

5 PM

Running 46:05 intensity: (8:36 @1) + (33:51 @2) + (3:38 @3) 9.56 km (4:49 / km) +157m 4:27 / km
ahr:129 max:152

Standard.

Sunday Feb 4, 2018 #

8 AM

Running 1:09:36 [3] 15.07 km (4:37 / km) +29m 4:34 / km

20mins solo then the rest wth Sarah, Juliet and Ellen. I know it was flat, but they run fast!

Saturday Feb 3, 2018 #

11 AM

Running 17:20 [2] 3.45 km (5:01 / km) +40m 4:45 / km

WU

Running 25:00 [5] 6.4 km (3:54 / km) +87m 3:39 / km

BUCS XC - 39th.

Maybe a bit disappointed, especially to be pipped on the line by a teammate who ended up scoring for the team instead of me (stupidly I thought it was 4 counters, but turns out it was 3).
Still, good fun I suppose but now time to get orienteering!

Running 14:42 [2] 3.03 km (4:51 / km) +34m 4:35 / km

WD

Friday Feb 2, 2018 #

Note
rhr:33 slept:8.5


7 AM

Running 25:46 [2] 5.2 km (4:57 / km) +87m 4:34 / km

Pre breakfast with 3 strides

Thursday Feb 1, 2018 #

Note
rhr:34 slept:8.0 (rest day)


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