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Training Log Archive: CharlWard

In the 7 days ending Apr 1, 2018:

activity # timemileskm+m
  Running8 4:35:50 35.1(7:51) 56.5(4:53) 940
  Strength and Conditioning1 45:00
  Orienteering1 15:26 2.49(6:13) 4.0(3:52)
  Total10 5:36:16 37.59 60.5 940
averages - sleep:9.3 rhr:33

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MoTuWeThFrSaSu

Sunday Apr 1, 2018 #

Note
rhr:34 slept:9.0


12 PM

Running 1:03:23 intensity: (9:34 @1) + (10:56 @2) + (42:53 @3) 11.88 km (5:20 / km) +380m 4:36 / km

Macc Forest.

Saturday Mar 31, 2018 #

Note
slept:11.0


1 PM

Running 1:01:09 intensity: (16:29 @1) + (23:44 @2) + (20:56 @3) 12.15 km (5:02 / km) +257m 4:33 / km
ahr:137

Hideous. Conditions can’t get much worse than that.

Friday Mar 30, 2018 #

2 PM

Running 15:51 [3] 3.45 km (4:36 / km) +3m 4:35 / km

WU

3 PM

Orienteering 15:26 [5] 4.0 km (3:52 / km)


Note

No, I didn’t warm down. Yes, that’s stupid.

4 PM

Note

Embarrassing performance. Paid 11 a visit before number 10. Out of control. I should know better.

6 PM

Running warm up/down 25:05 [3] 5.37 km (4:40 / km) +32m 4:32 / km

Better late than never?

Thursday Mar 29, 2018 #

Note
rhr:32 slept:9.0


4 PM

Running 21:29 [3] 4.51 km (4:46 / km) +36m 4:35 / km

Little jog around Oakwood.

Wednesday Mar 28, 2018 #

Note
rhr:34 slept:10.0 (rest day)

Allllll the sleep.

Tuesday Mar 27, 2018 #

Note
rhr:31 slept:9.0

Went back to bed for an extra hour.

5 PM

Running 53:27 intensity: (11:09 @1) + (32:08 @2) + (10:09 @3) + (1 @4) 11.69 km (4:34 / km) +150m 4:18 / km
ahr:136 max:160

Steady Porter, 3x90s and 3x30s.

Monday Mar 26, 2018 #

Note
rhr:32 slept:8.0


12 PM

Running 30:39 intensity: (16:21 @1) + (14:18 @2) 6.52 km (4:42 / km) +63m 4:29 / km
ahr:126 max:140

Easy.

1 PM

Strength and Conditioning 45:00 [1]

3x10, easy session
5kg plate lo-hi
single leg touch down
20, 30, 30kg squat
20kg bench press
20kg bent over row
30kg deadlift
10kg single arm row
15kg military press
1min plank
Alternating dead bugs
45s R/L side plank
Leg raises

2 PM

Running 4:47 intensity: (2:26 @1) + (2:21 @2) 0.92 km (5:13 / km) +19m 4:43 / km
ahr:122 max:136

Back from the gym

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