Training Log Archive: CharlWardIn the 7 days ending May 4, 2013:
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Saturday May 4, 2013 #
Orienteering 1:08:11 [4] 10.01 km (6:49 / km) +205m 6:11 / km
British Champs - W21L.
Not a bad run, set off pretty steady, probably should have gone faster. Was going really well at the end, so pleased overall.
Not a bad run, set off pretty steady, probably should have gone faster. Was going really well at the end, so pleased overall.
Running warm up/down 6:31 [2] 1.03 km (6:20 / km) +19m 5:48 / km
Warm Up.
Friday May 3, 2013 #
Running 34:53 [2] 7.03 km (4:58 / km) +81m 4:42 / km
Bingham/Endcliffe Park.
Legs feeling tired form yesterday.
Legs feeling tired form yesterday.
Thursday May 2, 2013 #
Running 24:42 [4] 5.9 km (4:11 / km) +41m 4:03 / km
Sprintervals.
No one showed up so went down by myself. Quicker than normal, probably adrenaline kicking in. Thought it was a good session though.
No one showed up so went down by myself. Quicker than normal, probably adrenaline kicking in. Thought it was a good session though.
Running warm up/down 5:00 [2] 1.2 km (4:10 / km)
Warm Up.
Running warm up/down 6:48 [3] 1.23 km (5:32 / km) +66m 4:22 / km
Warm Down.
Wednesday May 1, 2013 #
Running 48:07 [3] 9.45 km (5:06 / km) +220m 4:34 / km
Rivelin Loop.
Lovely day, felt a bit tired but pretty good time.
Lovely day, felt a bit tired but pretty good time.
Tuesday Apr 30, 2013 #
Running 36:12 [3] 7.17 km (5:03 / km) +154m 4:34 / km
Den Bank Two Loops.
Monday Apr 29, 2013 #
Cycling 14:54 [4] 8.05 km (1:51 / km) +595m 1:21 / km
On the bike at the gym. Pre core and weights.
Keeping weight off my ankle as went over on it yesterday.
Keeping weight off my ankle as went over on it yesterday.
Cycling warm up/down 10:06 [3] 4.03 km (2:30 / km) +261m 1:54 / km
After core and weights.
Strength 30:00 [3]
2 x 1min plank.
3 x 20 sit-ups.
3 x 10 press-ups.
2 x 12 chest press.
2 x 12 tricep push.
2 x 12 pull down.
3 x 12 assisted pull up (10kg, 15kg, 25kg)
3 x 20 sit-ups.
3 x 10 press-ups.
2 x 12 chest press.
2 x 12 tricep push.
2 x 12 pull down.
3 x 12 assisted pull up (10kg, 15kg, 25kg)
Sunday Apr 28, 2013 #
Orienteering 41:22 [4] 9.01 km (4:35 / km) +82m 4:23 / km
St. Albans Urban, 2nd.
One day I'll actually manage to do a course without loosing any time. 2m 30s on one control today.
Positives: running very well, planning ahead and execution.
One day I'll actually manage to do a course without loosing any time. 2m 30s on one control today.
Positives: running very well, planning ahead and execution.