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Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running8 2:12:50 16.29(8:09) 26.22(5:04) 170
  Cycling2 2:03:31
  Strength and Conditioning6 1:45:00
  Cross Trainer2 1:00:03
  Orienteering3 52:11 7.82(6:41) 12.58(4:09) 6
  Total16 7:53:35 24.11 38.8 176
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TuWeThFrSaSuMo

Monday Oct 2 #

Strength and Conditioning 10:00 [1]


9 AM

Running 12:08 intensity: (11:24 @1) + (44 @2) 2.38 km (5:06 / km) +5m 5:03 / km
ahr:116 max:129 shoes: Mizuno Waver Rider 25

WU

Orienteering 8:08 intensity: (1:01 @1) + (6 @2) + (7:01 @3) 2.18 km (3:44 / km) +4m 3:42 / km
ahr:144 max:155 shoes: Nike Vaporfly 4%

Very very cool orienteering. Good effort.

Orienteering 11:34 intensity: (44 @1) + (10:50 @2) 2.45 km (4:43 / km)
ahr:130 max:139 shoes: Mizuno Waver Rider 25

Jogged around the semi-final course. Nice.

Running 7:14 intensity: (4:13 @1) + (3:01 @2) 1.39 km (5:11 / km)
ahr:122 max:129 shoes: Mizuno Waver Rider 25

WD

Sunday Oct 1 #

Strength and Conditioning 10:00 [1]


2 PM

Running 15:29 intensity: (10:59 @1) + (4:30 @2) 3.03 km (5:07 / km) +11m 5:01 / km
ahr:116 max:136 shoes: Nike Tempo Next% 2

WU

Orienteering 7:03 intensity: (33 @1) + (21 @2) + (6:09 @3) 1.66 km (4:15 / km)
ahr:141 max:151 shoes: Nike Tempo Next% 2

Rather busy. Hard to get up to any speed at all.

Running 17:57 intensity: (6:34 @1) + (11:23 @2) 3.57 km (5:02 / km) +15m 4:56 / km
ahr:126 max:135 shoes: Nike Tempo Next% 2

WD

Saturday Sep 30 #

Note
(rest day)


Friday Sep 29 #

6 AM

Running 5:13 [1] 0.96 km (5:24 / km) +6m 5:15 / km
ahr:104 max:118 shoes: Nike ZoomFly Black


Strength and Conditioning 30:00 [1]


7 AM

Cross Trainer 30:02 intensity: (14:43 @1) + (15:19 @2)
ahr:121 max:131


8 AM

Running 5:02 intensity: (1:58 @1) + (3:04 @2) 1.01 km (4:59 / km) +25m 4:26 / km
ahr:126 max:137 shoes: Nike ZoomFly Black


5 PM

Running 28:42 intensity: (23:38 @1) + (5:04 @2) 5.63 km (5:06 / km) +82m 4:45 / km
ahr:116 max:133 shoes: Nike ZoomFly 2

Short and easy

Thursday Sep 28 #

Strength and Conditioning 10:00 [1]


5 PM

Running 12:47 intensity: (8:18 @1) + (4:29 @2) 2.61 km (4:53 / km)
ahr:121 max:131 shoes: Mizuno Waver Rider 25

WU

Orienteering 13:24 intensity: (49 @1) + (24 @2) + (12:08 @3) + (3 @4) 3.29 km (4:04 / km)
ahr:146 max:156 shoes: Nike Tempo Next% 2

Meadows Sprint 1.

One of those courses where things never feel like they are flowing, but actually I picked good routes and did them well (minus one control).

Running 7:19 intensity: (4:29 @1) + (2:50 @2) 1.52 km (4:49 / km) +1m 4:48 / km
ahr:119 max:129 shoes: Nike Tempo Next% 2

Jog

Orienteering 12:02 intensity: (1:39 @1) + (2:51 @2) + (2:06 @3) + (5:12 @4) + (14 @5) 3.0 km (4:01 / km) +2m 4:00 / km
ahr:144 max:167 shoes: Nike Tempo Next% 2

Meadows Sprint 2.

Felt more flowing and in control. Also managed to pick up some speed which was nice.

Running 11:04 intensity: (1:38 @1) + (9:26 @2) 2.2 km (5:02 / km)
ahr:128 max:139 shoes: Mizuno Waver Rider 25

WD

Wednesday Sep 27 #

6 AM

Running 5:09 [1] 0.97 km (5:19 / km) +5m 5:11 / km
ahr:105 max:120 shoes: Nike ZoomFly Black


Strength and Conditioning 35:00 [1]


7 AM

Cross Trainer 30:01 intensity: (18:02 @1) + (11:59 @2)
ahr:121 max:131


8 AM

Running 4:46 intensity: (10 @1) + (4:36 @2) 0.95 km (5:01 / km) +20m 4:32 / km
ahr:132 max:139 shoes: Nike ZoomFly Black


5 PM

Cycling 54:00 intensity: (28:56 @1) + (12:51 @2) + (12:13 @3)
ahr:122 max:150

Switched sprint training to tomorrow so did a small session on the bike trying to move my legs faster.
5x1/1, 5x45/45, 5x30/30

Tuesday Sep 26 #

Strength and Conditioning 10:00 [1]


5 PM

Cycling 1:09:31 intensity: (27:06 @1) + (32:30 @2) + (9:55 @3)
ahr:127 max:151

Very much enjoyed this route. Felt more like riding outside here with lots of up and down.

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Twitter: @charlward92


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