Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Dec 2, 2018:

activity

time

miles

Running

5:16:36

40.15

(7:53)

64.61

(4:54)

599

Strength and Conditioning

1:35:00

Total

6:51:36

40.15

64.61

599

averages - sleep:8.5 rhr:43

2:04

0:00

» now

Sunday Dec 2, 2018 #

Note
rhr:42 slept:8.5

11 AM

Running 1:06:10 [3] 12.57 km (5:16 / km) +275m 4:45 / km

Mixed success. Must wear trail shoes next time.

Saturday Dec 1, 2018 #

Note
rhr:42 slept:9.0

2 PM

Running 53:24 [2] 11.3 km (4:44 / km) +50m 4:37 / km

Dam flask at an easy pace. Nice.

Friday Nov 30, 2018 #

Note
rhr:42 slept:8.0

Note
(rest day)

Feeling like I'm carrying around the 2L of water I've drunk today. Another rest, hopefully feel better over the weekend for some easy running.

Thursday Nov 29, 2018 #

Note
rhr:45 slept:10.0 (rest day)

Feeling worse.

Wednesday Nov 28, 2018 #

Note
rhr:48 slept:8.0

Feeling a bit groggy.

1 PM

Strength and Conditioning 45:00 [1]

Felt strong today. That was nice.

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
60,65,65 rack pull

3x8
box jumps
box drop, jump & squat

3x6
40,50,50 squat
25kg military press
30 bent over row
60kg hexbar deadlift

2x8
single leg glute bridge
4kg wiper twists
dead bugs
10kg ball slam

5 PM

Running 51:00 [2] 10.0 km (5:06 / km) +80m 4:54 / km

Badger.
Stopped my watch somewhere and failed to start it again.

Tuesday Nov 27, 2018 #

Note
rhr:45 slept:8.0

5 PM

Running 18:27 [2] 3.8 km (4:52 / km) +21m 4:44 / km
shoes: Mizuno Wave Inspire 11 Blue

Running 30:48 7.8 km (3:57 / km)

4x1600 (400 jog).

Ellen and Jules wanted the 400 jog rec so quite long.
I led the first rep in my goal time of 5:52. I think I was a bit slow for Ellen and she took the next rep and I hung on to 5:47. Found the 3rd hard as a consequence but hung in again to 5:50. Ground out the last a bit over target in 5:54.

Overall happy with the session.

Running 1:15 [3] 0.42 km (2:59 / km)

4x100. Nice and slippery tonight.

Running 20:35 [2] 3.97 km (5:11 / km) +16m 5:05 / km
shoes: Mizuno Wave Inspire 11 Blue

Monday Nov 26, 2018 #

Note
rhr:40 slept:8.0

7 AM

Running 57:40 [2] 11.46 km (5:02 / km) +70m 4:53 / km

Commute

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
40,50,50 speed deadlift

3x8
box jumps
box drop, jump & squat

3x6
50 squat

3x8
2x12.5 chest press
30 bent over row

3x6
57.5 hexbar deadlift

2x8
single leg glute bridge
4kg wiper twists
dead bugs

5min jog

5 PM

Running 17:17 [2] 3.28 km (5:16 / km) +88m 4:39 / km

Up to pick up the car from Saturday.

« Earlier | Later »