Attackpoint - performance and training tools for orienteering athletes

Training Log: CharlWard

In the last 7 days:

activity	#	time	miles		km		+m
Running	12	5:13:27	41.06	(7:38)	66.07	(4:45)	703
Strength and Conditioning	3	1:50:00
Cross Trainer	2	1:14:42
Cycling	1	1:01:49
Orienteering	1	13:34	2.02	(6:43)	3.25	(4:11)	23
Total	16	9:33:32	43.07		69.32		726
[1-5]	16	9:23:32

2:32

0:00

Thursday Apr 18 #

6 AM

Running 18:21 3.76 km (4:53 / km) +15m 4:47 / km
ahr:119 max:131 shoes: Mizuno Wave Rider 25 Blue

Little morning jog. Very nice again. Found a lovely patch of woods and a good footpath. Saw a fox and a muntjac.

Wednesday Apr 17 #

6 AM

Running 32:07 6.67 km (4:49 / km) +46m 4:39 / km
ahr:117 max:129 shoes: Mizuno Wave Rider 25 Blue

Very nice and sunny

5 PM

Running 9:14 1.91 km (4:50 / km) +23m 4:34 / km
ahr:120 max:135 shoes: Mizuno Wave Neo Wind

To the gym

6 PM

Strength and Conditioning 50:00 [1]

7 PM

Running 9:26 1.97 km (4:48 / km)
ahr:111 max:130 shoes: Mizuno Wave Neo Wind

Back. Had planned to do 30min on the cross trainer, but they were really weird and I didn’t like it so just went back.

Tuesday Apr 16 #

6 AM

Running 17:34 3.61 km (4:52 / km) +32m 4:40 / km
ahr:114 max:125 shoes: Nike Alphafly Next%

WU

Out early before getting the train down to Thetford for the week. Didn’t think I’d fancy a session after work at 7 today so thought early was better.

Running 35:06 8.75 km (4:01 / km) +6m 4:00 / km
ahr:146 max:158 shoes: Nike Alphafly Next%

6 x 5min (1min)

A bit slow to get going but the last 4 were decent enough.

Running 12:05 2.41 km (5:01 / km) +58m 4:29 / km
ahr:135 max:150 shoes: Nike Alphafly Next%

Monday Apr 15 #

6 AM

Running 5:09 [1] 1.03 km (5:01 / km)
ahr:105 max:123 shoes: Nike ZoomFly Black

Strength and Conditioning 50:00 [1]

7 AM

Cross Trainer 30:00
ahr:113 max:129

8 AM

Running 5:24 1.04 km (5:12 / km) +26m 4:38 / km
ahr:93 max:132 shoes: Nike ZoomFly Black

5 PM

Cycling 1:01:49
ahr:122 max:145

Zwift

Sunday Apr 14 #

10 AM

Running 1:32:20 17.82 km (5:11 / km) +456m 4:36 / km
ahr:127 max:147 shoes: Mizuno Waver Rider 25 Black

Very nice

Saturday Apr 13 #

8 AM

Running 25:50 6.55 km (3:57 / km) +5m 3:56 / km
ahr:136 max:157 shoes: Mizuno Wave Rider 25 Blue

Tom wanted to do the Park Run. Shock. A bit last minute but did a little warm up and had a good tempo round. Unsurprisingly a bit tired from this weeks training but it was fun.

18:35. Tom ran 17:15 and I was quite impressed with that.

C • Wow 2

Running 9:56 2.21 km (4:29 / km) +4m 4:27 / km
ahr:131 max:138 shoes: Mizuno Wave Rider 25 Blue

Friday Apr 12 #

6 AM

Running 5:01 1.04 km (4:50 / km) +7m 4:41 / km
ahr:114 max:128 shoes: Nike ZoomFly Black

Strength and Conditioning 10:00 [0]

7 AM

Cross Trainer 44:42
ahr:135 max:162

Monghetti

8 AM

Running 5:11 1.11 km (4:39 / km) +25m 4:11 / km
ahr:124 max:140 shoes: Nike ZoomFly Black

3 PM

Running 16:15 3.38 km (4:48 / km) +2m 4:48 / km
ahr:127 max:138 shoes: Mizuno Wave Rider 25 Blue

Orienteering 13:34 3.25 km (4:11 / km) +23m 4:02 / km
ahr:153 max:161 shoes: Terrex Speed Ultra

York Uni Junior selection race.
Excellent course, really enjoyed it but not quite sure where my head was - definitely not in York anyway, e.g. stood right next to number 3 for a good 15/20s and didn’t see it in the tree (:

Running 14:28 2.82 km (5:08 / km)
ahr:121 max:137 shoes: Mizuno Wave Rider 25 Blue

« Earlier