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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlWard

In the 7 days ending Feb 23, 2020:

activity # timemileskm+m
  Running6 6:12:26 47.76(7:48) 76.87(4:51) 821
  Strength and Conditioning2 1:15:00
  Orienteering2 40:00 1.79 2.88
  Total9 8:07:26 49.55 79.75 821
  [1-5]8 7:57:26
averages - sleep:8.7 rhr:35

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MoTuWeThFrSaSu

Sunday Feb 23, 2020 #

Orienteering 10:00 [0]

Getting the green on the log.

11 AM

Running 1:23:40 intensity: (23:05 @1) + (59:05 @2) + (1:30 @3) 17.49 km (4:47 / km) +225m 4:30 / km
ahr:128 max:147 shoes: Mizuno Wave Rider 22

Inc ~40mins with a map.

Saturday Feb 22, 2020 #

12 PM

Running 14:54 intensity: (8:53 @1) + (6:01 @2) 2.92 km (5:07 / km) +2m 5:05 / km
ahr:122 max:139

WU

Running 37:17 intensity: (4:02 @1) + (33 @2) + (10:52 @3) + (19:37 @4) + (2:13 @5) 8.97 km (4:09 / km) +111m 3:55 / km
ahr:152 max:166

I actually quite enjoyed it. Think I moved up from about 200th on the first lap all the way. Felt strong until the last hill (boggy tussocks) but finished strong. 49th.

C • Pep Talk.... 2

Running 14:17 intensity: (2:38 @1) + (11:39 @2) 2.62 km (5:27 / km)
ahr:135 max:143

WD

Friday Feb 21, 2020 #

Note
rhr:34 slept:8.0

8 AM

Running 28:30 intensity: (24:03 @1) + (4:27 @2) 5.59 km (5:06 / km) +18m 5:01 / km
ahr:117 max:134 shoes: Mizuno Wave Ultima 11

Rain like daggers.

Thursday Feb 20, 2020 #

Note
rhr:33 slept:9.0

5 PM

Running 12:46 intensity: (11:45 @1) + (1:01 @2) 2.58 km (4:57 / km) +27m 4:42 / km
ahr:84 max:141 shoes: Nike ZoomFly Flyknit

WU

Running 29:57 intensity: (3:05 @1) + (6:14 @2) + (16:35 @3) + (4:03 @4) 6.99 km (4:17 / km) +109m 3:59 / km
ahr:146 max:164 shoes: Nike ZoomFly Flyknit

15x90 (30).
8 uphill, 7 downhill.

Running 15:54 intensity: (8:20 @1) + (6:57 @2) + (37 @3) 2.97 km (5:21 / km) +42m 5:00 / km
ahr:128 max:146 shoes: Nike ZoomFly Flyknit

WD

6 PM

Strength and Conditioning 30:00 [1]

2x10
20s fitball plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Cable lo-hi

3x8
Fitball press ups
2x5kg reverse fly
5kg half knelt SL press
2x5kg alternating SL pullover

Wednesday Feb 19, 2020 #

Note
rhr:34 slept:9.0

5 PM

Running 1:21:23 intensity: (42:12 @1) + (24:36 @2) + (14:35 @3) 16.02 km (5:05 / km) +271m 4:41 / km
ahr:128 shoes: Mizuno Wave Rider 22

Easy 80. Delightful weather.

Tuesday Feb 18, 2020 #

Note
rhr:35 slept:8.0

4 PM

Orienteering 30:00 [1] 2.88 km (10:25 / km)

Virtual on the XT.

Strength and Conditioning 45:00 [1]

2x10
Abduction circles
SL glute bridge
Donkey kicks
20s fitball plank
5kg BOSU step up with front raise
Hanging leg raise with rotation (dip station)
Cable lo-hi

3x8
2x5kg lateral step up
Fitball press ups
2x5kg reverse fly
5kg half knelt SL press
2x5kg alternating SL pullover

Monday Feb 17, 2020 #

Note
rhr:37 slept:9.5

5 PM

Running 53:48 intensity: (49:57 @1) + (1:27 @2) + (2:05 @3) + (10 @4) + (9 @5) 10.72 km (5:01 / km) +15m 4:59 / km
ahr:110

Easy Double Flask.

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