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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Orienteering5 1:56:26 12.98(8:58) 20.88(5:35) 831
  Strength and Conditioning2 50:00
  Running4 35:51 4.43(8:06) 7.12(5:02) 79
  Total9 3:22:17 17.4 28.01 910
  [1-5]7 2:32:17

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

11 AM

Orienteering 39:47 intensity: (57 @1) + (13:31 @2) + (20:28 @3) + (4:51 @4) 6.39 km (6:13 / km) +422m 4:41 / km
ahr:146 max:166

The Royal Palace of Caserta.

A bit stressed as arrived 20mins after my start time and had to run fast-ish to get a start, but really enjoyed my jog/walk. Beautiful place.

Saturday Mar 11, 2017 #

8 AM

Strength and Conditioning 25:00 [0]

Pre breakfast core.

I have been far too lazy this week.

10 AM

Orienteering 28:14 intensity: (1:00 @1) + (13:15 @2) + (13:15 @3) + (44 @4) 5.51 km (5:08 / km) +57m 4:52 / km
ahr:141 max:162

Easy at the MOC race, pretty cool!

4 PM

Strength and Conditioning 25:00 [0]

Round 2.

Friday Mar 10, 2017 #

Note
(injured) (rest day)

3.5 hours walking around Pompeii and 30 walking the night sprint.

Thursday Mar 9, 2017 #

Note
(rest day)

Yes.
Pain.

Wednesday Mar 8, 2017 #

Note

I am extremely annoyed at myself. Note - tie your shoelaces properly, or don't stop to tie your laces mid race.

2 PM

Running warm up/down 13:25 intensity: (2:39 @1) + (9:31 @2) + (1:15 @3) 2.82 km (4:45 / km) +19m 4:36 / km
ahr:128 max:151

WU

3 PM

Orienteering 9:04 intensity: (4 @1) + (8 @2) + (47 @3) + (5:58 @4) + (2:07 @5) 1.88 km (4:50 / km) +64m 4:08 / km
ahr:163 max:170

Vico del Gargano - chase model Semi-final.

1) believe
2) tie your shoelaces
3) fight to the end

Running warm up/down 2:33 intensity: (28 @1) + (2:05 @2) 0.43 km (5:57 / km) +6m 5:34 / km
ahr:129 max:139

WD in pain and very angry.

Tuesday Mar 7, 2017 #

9 AM

Orienteering 30:31 intensity: (3:08 @1) + (11:05 @2) + (13:59 @3) + (2:19 @4) 5.34 km (5:43 / km) +251m 4:38 / km
ahr:142 max:166

Jog around the Knock-out model semi-final and final.

Good concentration for the semi but lost it a bit by the final. Should have stopped running a bit earlier as my Achilles was a little sore.

Monday Mar 6, 2017 #

Note

I think I will do a small amount of running, but nearly every day to build back to back running again.
No more today.

8 AM

Running warm up/down 11:37 intensity: (2:01 @1) + (8:49 @2) + (47 @3) 2.27 km (5:07 / km) +34m 4:46 / km
ahr:130 max:149

WU

9 AM

Orienteering 8:50 intensity: (1 @1) + (9 @2) + (1:35 @3) + (5:23 @4) + (1:42 @5) 1.77 km (4:59 / km) +37m 4:31 / km
ahr:162 max:173

Vieste, qualification race for new WOC formats.

Running warm up/down 8:16 intensity: (39 @1) + (2:46 @2) + (4:51 @3) 1.6 km (5:09 / km) +20m 4:51 / km
ahr:141 max:156

WD with Meg.

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