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Training Log Archive: CharlWard

In the 7 days ending Aug 6, 2017:

activity # timemileskm+m
  Running10 4:47:40 36.59(7:52) 58.88(4:53) 1082
  Strength and Conditioning2 1:30:00
  Orienteering1 29:58 4.07(7:22) 6.55(4:34) 59
  Total11 6:47:38 40.66 65.43 1141
averages - sleep:9 rhr:31

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MoTuWeThFrSaSu

Sunday Aug 6, 2017 #

12 PM

Running 1:01:57 intensity: (5:12 @1) + (43:54 @2) + (12:51 @3) 12.8 km (4:50 / km) +282m 4:22 / km
ahr:135 max:157

Excellent run from Grasmere to Rydal, around the lakes and back.

Saturday Aug 5, 2017 #

12 PM

Orienteering 29:58 intensity: (3:24 @1) + (9:27 @2) + (8:41 @3) + (8:26 @4) 6.55 km (4:34 / km) +59m 4:23 / km
ahr:143 max:164

Barnard Castle, sprint.

Ran down a dead end for a long time; stupid. Otherwise great course, good variety of terrain.

5 PM

Running 35:05 intensity: (8:55 @1) + (17:55 @2) + (8:15 @3) 5.43 km (6:28 / km) +217m 5:23 / km
ahr:128 max:159

Grasmere - Easedale Tarn.

Tough climbing up but worth it for the views.

Friday Aug 4, 2017 #

8 AM

Running 37:41 intensity: (6:06 @1) + (29:17 @2) + (2:18 @3) 8.05 km (4:41 / km) +137m 4:19 / km
ahr:130 max:148

Million pound house hunting.

9 AM

Strength and Conditioning 45:00 [1]

3x8
4kg bent over shoulder press
4kg shoulder press
4kg arm raise

3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)

3x10
25kg grappler rotation
Single leg squat (L&R)
22.5kg single arm grappler push up (L&R)
Box hurdle Jump

3x12
hanging knee tucks
8kg overhead ball-wall throw

3x12
hanging side-to-side knee tucks
10kg ball slam

3x15
leg raises
Tricep dips

3x10
Dead bugs (alternating L&R arms and legs)
Press-ups


Running 5:43 intensity: (1:06 @1) + (4:05 @2) + (32 @3) 0.96 km (5:57 / km) +38m 4:58 / km
ahr:128 max:146

Struggle.

Thursday Aug 3, 2017 #

Note
rhr:31 slept:9.0


8 AM

Running 8:23 intensity: (2:21 @1) + (6:02 @2) 1.72 km (4:53 / km) +30m 4:30 / km
ahr:119 max:143

Asda and back.

12 PM

Running warm up/down 24:04 intensity: (8:31 @1) + (15:21 @2) + (12 @3) 5.17 km (4:39 / km) +28m 4:32 / km
ahr:121 max:146

Warm up.

Running 19:54 intensity: (25 @1) + (40 @2) + (6:19 @3) + (12:30 @4) 5.43 km (3:40 / km)
ahr:158 max:164

3k (800), 2k (600), 1k

Except only managed ~430m on the 1k rep; something just didn't feel right.

Not feeling myself today in general.

Running 10:40 intensity: (51 @1) + (9:49 @2) 2.15 km (4:57 / km) +3m 4:55 / km
ahr:134 max:144

Couldn't manage any further.

Wednesday Aug 2, 2017 #

6 AM

Running 38:01 intensity: (10:37 @1) + (27:17 @2) + (7 @3) 7.79 km (4:53 / km) +138m 4:29 / km
ahr:125 max:145

Surprisingly feeling lively.

8 PM

Note

Last day at work. Ate my body weight in food. No self control.

Tuesday Aug 1, 2017 #

Note
(rest day)

Overdue.

Monday Jul 31, 2017 #

12 PM

Running 4:09 [2] 0.81 km (5:06 / km) +30m 4:17 / km

To Goodwin.

1 PM

Strength and Conditioning 45:00 [1]

3x8
4kg bent over shoulder press
4kg shoulder press
4kg arm raise

3x10
5kg plate lo-hi (L&R)
Single leg touch down (L&R)

3x10
25kg grappler rotation
Single leg hurdle to bound (L&R, 5 each)
20kg single arm grappler explosive push up and catch (L&R)
Box Jump

3x10
hanging knee tucks
8kg overhead ball-wall throw

3x10
hanging side-to-side knee tucks
10kg ball slam

3x12
leg raises
8kg press-up position kettlebell pull through (L&R)

3x15
3kg med-ball sit-ups
Press-up position knee tucks (L&R)

Running 3:32 [2] 0.71 km (5:00 / km) +14m 4:32 / km

To work.

5 PM

Running 38:31 intensity: (9:58 @1) + (27:21 @2) + (1:12 @3) 7.86 km (4:54 / km) +165m 4:26 / km
ahr:127 max:148

Standard Monday, on a Monday. Revolutionary.

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