Training Log Archive: bexhardingIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
Core 10:00 [1]
Running 10:10 [1] 1.7 km (5:59 / km) +46m 5:16 / km
Running 42:10 5.71 km (7:23 / km) +288m 5:54 / km
Then plan was to do 5* 1 minute hills on a steep but runnable hill
did one fine on the second achilles went ping, tried on grass but nah so shuffled home.
More stretching a rolling.
Thursday Feb 27, 2014 #
Core 10:00 [1]
Running 22:16 [1] 3.85 km (5:47 / km) +135m 4:55 / km
felt fine good even
Running 8:00 [1] 1.11 km (7:12 / km) +52m 5:50 / km
Orienteering 1:01:08 7.48 km (8:10 / km) +311m 6:46 / km
Was great! I started well smoothly through controls, know where to expect them odd wobble from going too fast. Lost precision through terrain a little near the end just not picking such good lines in the terrain. More later (finished big project now so more time!)
Running 12:02 [1] 1.39 km (8:39 / km) +63m 7:03 / km
Wednesday Feb 26, 2014 #
Running 1:04 [1] 0.06 km (17:47 / km) +85m 2:12 / km
sore achilles scrapped all training for the day think it's linked to tight calves
Core 40:00 [1]
ALso did plenty of rolling and stretching
Tuesday Feb 25, 2014 #
Core 10:00 [1]
Running 25:03 [2] 4.12 km (6:05 / km) +201m 4:53 / km
Running 17:55 [2] 2.63 km (6:49 / km) +306m 4:18 / km
Running 42:00 9.08 km (4:38 / km) +306m 3:58 / km
5 sets of
45 seconds up the hill(runnable hill) 1 minute jog down 5 minutes flat threshold with a 180 turn at 3 minutes followed by 2 minutes jog back to the start.
5 minutes felt like a long time, pace kept high today by all the guys passing.
Running 13:52 [1] 2.03 km (6:50 / km) +76m 5:45 / km
Monday Feb 24, 2014 #
Core 10:00 [1]
Running 29:40 [2] 5.7 km (5:12 / km) +246m 4:17 / km
Sunday Feb 23, 2014 #
Running 15:00 [1] 1.9 km (7:54 / km) +373m 3:59 / km
Orienteering 56:13 [3] 8.94 km (6:17 / km) +373m 5:12 / km
Maps maps on my Doma
http://www.scottish-orienteering.org/doma/show_map...
Running 7:54 [1] 0.98 km (8:04 / km) +69m 5:58 / km
Saturday Feb 22, 2014 #
Running 19:19 [2] 3.04 km (6:21 / km) +60m 5:47 / km
Orienteering 1:00:10 [4] 8.3 km (7:15 / km) +433m 5:45 / km
I ran hard, tried hard and pushed physically. No major mistakes a couple of hesitations where I was lacking a good picture into the final part of the leg/ didn't trust my compass enough. And on the long leg I choose one way and then changed my mind a cut through the terrain it was a bit slow I maybe should have gone straighter to start.
Running 8:51 [1] 1.0 km (8:51 / km) +53m 7:00 / km
Friday Feb 21, 2014 #
Running 1:00:07 10.88 km (5:32 / km) +365m 4:44 / km
Felt great to start with tightened up a little after the hill but found my rhythm again later!
Thursday Feb 20, 2014 #
Running 16:38 [1] 2.9 km (5:44 / km) +90m 4:58 / km
Early session due to uni lectures and travelling
Felt better than I expected and much better later in the day.
Running 42:07 8.45 km (4:59 / km) +257m 4:20 / km
Felt pretty mechanical just pushing through - that strong but not speedy feeling.
Warm down jog
Wednesday Feb 19, 2014 #
Core 10:00 [1]
Running 1:23:38 [3] 13.32 km (6:17 / km) +544m 5:13 / km
Tuesday Feb 18, 2014 #
Running 11:34 [1] 1.88 km (6:09 / km) +66m 5:14 / km
Running 33:39 4.52 km (7:27 / km) +215m 6:01 / km
hilly terrainy loop *4 with a rep up the ski slope between them
So
3.59 + 52
3.58 + 51
4.01 + 56
4.05 + 53
Fel better on the hills that i expected.
Running 12:11 [1] 1.9 km (6:25 / km) +55m 5:36 / km
Core 10:00 [1]
Monday Feb 17, 2014 #
Running 44:09 [2] 8.0 km (5:31 / km) +305m 4:38 / km
Sunday Feb 16, 2014 #
Orienteering 1:27:11 [3] 11.08 km (7:52 / km) +400m 6:40 / km
I was fine with the contour only and no paths, but corridor wasn't great i struggled with the gentle changes in direction.
Running 35:14 [2] 5.92 km (5:57 / km) +206m 5:04 / km
Calf tight on the sand.
Saturday Feb 15, 2014 #
Running 16:05 [1] 2.52 km (6:23 / km) +76m 5:33 / km
Orienteering 35:23 [4] 5.87 km (6:02 / km) +166m 5:17 / km
In some ways very smooth and clean but one big mistake. Strong but not fast.
Running 13:22 [1] 1.44 km (9:17 / km) +66m 7:33 / km
Running 14:26 [1] 2.3 km (6:17 / km) +106m 5:06 / km
Orienteering 16:16 [4] 3.45 km (4:43 / km) +73m 4:16 / km
Simple orienteering but needing to keep very good contact and cornering well and reducing number of corners needed to take.
Running 19:50 [1] 2.62 km (7:34 / km) +93m 6:26 / km
Friday Feb 14, 2014 #
Orienteering 48:24 [2] 5.94 km (8:09 / km) +313m 6:27 / km
Trying to keep focussed on the task at hand all the time. I did tend to wobble when I had to avoid the forestry workers and when I had to choose where to cut off. All brain power needed for orienteering!
Running 19:33 [1] 3.03 km (6:27 / km) +44m 6:01 / km
Thursday Feb 13, 2014 #
Running 19:53 [2] 3.22 km (6:10 / km) +64m 5:37 / km
Running 30:20 5.75 km (5:17 / km) +237m 4:22 / km
4*4.10 jog down hill.
Running 10:04 [1] 1.68 km (6:00 / km) +24m 5:36 / km
Orienteering 48:05 [2] 4.9 km (9:49 / km) +190m 8:13 / km
Core 10:00 [1]
Wednesday Feb 12, 2014 #
Running 8:38 [2] 1.18 km (7:19 / km) +81m 5:27 / km
Not as long as I would have liked felt pretty sluggish and tired this morning. But I got caucght out thought I had a late start then the start list seemed to abandonded and I just got told to go nevermind. Started well in my counting and stuff but quickly began to feel behind myself.
Orienteering 25:06 4.14 km (6:04 / km) +114m 5:20 / km
However definitely a mental puzzle - my brain was tired by the end! Not sure I quite got the optimum routes on all, felt strong not fast and definitely not go the sprint agility up stairs and around corners! Not quite sure where my brain was - partly worrying about falling over, partly counting the number of people that passed me and partly squinting at the map to check if my route was ok. Was somtimes converting my routes into actual instructons - my aim but often not doing it letting my head go all over the place.
Running 9:25 [1] 1.61 km (5:51 / km) +35m 5:17 / km
training was fine but I feel tremendously mediocre at the moment definitely all in my head. Easy session this afternoon with focus on being focussed on the taskat hand.
Tomorrow something fast to trash it out physically I feel.
Orienteering 1:45:31 13.38 km (7:53 / km) +520m 6:36 / km
Lovely forest
Trying to make myself focus - went well in the start but a mistake triggered a loss in focus ont he orienteering and more just about moving.
Running 3:13 [1] 0.52 km (6:11 / km) +6m 5:51 / km
Core 20:00 [1]
Tuesday Feb 11, 2014 #
Running 3:36 [1] 0.52 km (6:55 / km) +7m 6:28 / km
Orienteering 1:07:27 9.39 km (7:11 / km) +45m 7:01 / km
I loved it! Wasn't always bang on but taking the compass away made me focus on features and what I'd see next! It would be difficult to run straight anyway due to think vegetation.
Steady even pace
Running 13:07 [2] 2.08 km (6:18 / km) +71m 5:23 / km
woke up from my nap feeling horrendous! Headache and achy
Took all of my warm up and the first few controls to really feel fresh agian.
Orienteering 46:07 6.33 km (7:17 / km) +200m 6:17 / km
started off hard but unable to read hte map, found the balance by the 5th control and flowed from there.
Had some directional issues weaving through wet bits (waist deep some people said!) trying to avoid them and stay on line!
Running 17:25 [1] 2.64 km (6:36 / km) +89m 5:39 / km
Felt ok to begin with was even going to do some strides but quickly went down hill and just wanted to get back.
Monday Feb 10, 2014 #
Running 41:20 [2] 6.59 km (6:16 / km) +95m 5:51 / km
Nice soft snady pine needle surface, all quiet except the wind and sea. I remember why this place is good not just or training but for recovery and positive outlook. Bring on this week!
Plenty of stretching today during bouts of sitting around between travel and after run rolling.
Sunday Feb 9, 2014 #
Running 14:39 [1] 1.76 km (8:19 / km) +10m 8:06 / km
Orienteering 23:35 3.8 km (6:12 / km) +34m 5:57 / km
Went out hard to take the front but ran hard, not orienteered well lost 1 minute on the first control and then worked hard to catch up to the end. I did catch some time and after 3 was near on perfect just looking up and using the shapes n the map, the dots in the green the reentrants and flatter bits and the people around me.
Running 10:57 [2] 1.3 km (8:25 / km) +9m 8:09 / km
Reran 1 and 2. It was really so easy I just made it hard.
Running 5:40 [1] 0.56 km (10:07 / km) +7m 9:33 / km
must get betterr in small quarantine areas
Orienteering 19:50 3.9 km (5:05 / km) +24m 4:56 / km
Lost 30 seconds on a bad route choice otherwise a little hesitant to start but playing it safe seemed ot work and then going all out at the end.
Felt more in synch here
making a simple plan and looking up worked here
sighting tihngs on my compass on the longer straighter legs
Running 11:04 [1] 1.23 km (9:00 / km) +6m 8:46 / km
boring but necessary so I'm not to stiffen up too much with all the travelling im going to do tomorrow next week could be tough if I don't warm down properly
had a nice warm bath when I got home too.
Saturday Feb 8, 2014 #
Orienteering 15:21 [1] 2.15 km (7:08 / km) +20m 6:50 / km
ahr:163 max:164
Running 2:45 [1] 0.48 km (5:44 / km)
Orienteering 25:22 2.18 km (11:38 / km) +38m 10:42 / km
ahr:143 max:164
Good for agility, orienteering at speed but not sure I reached the lactate pace I wasn't going fast enough, Also good practise for starts. Some went well and not sure I improved though I did get a little routine going of looking at my compass and all around me to allow me to recognise my position on the map and choose a route quicker. Think a 2 second stop and look at the map followed by the effort would have been best.
Running 10:22 [1] 1.78 km (5:49 / km)
ahr:129 max:141
Running 7:45 [1] 1.2 km (6:27 / km) +26m 5:50 / km
Orienteering 24:16 [4] 4.13 km (5:53 / km) +10m 5:48 / km
My orienteering was all over the place to start with, put off by the pack, not really making a picture but it did improve by the end. I still need to look up on my compass to make sure I'm styaing on line and also have picture of what is on the line.
Running 10:28 [2] 1.31 km (7:59 / km) +21m 7:24 / km
ahr:66 max:77
Friday Feb 7, 2014 #
Orienteering 15:35 [2] 2.61 km (5:58 / km) +16m 5:48 / km
Running 4:28 [1] 0.82 km (5:27 / km) +13m 5:03 / km
Orienteering 18:31 [4] 3.74 km (4:57 / km) +19m 4:50 / km
Focuses/aims were to make a simple plan and look up
doing well but not there all the time, still have a tendency to drop my head to the map all the time but not really work anything out. Clear simple plans work!
Running 5:33 [1] 0.9 km (6:10 / km) +7m 5:56 / km
Running 9:57 [1] 0.93 km (10:42 / km) +14m 9:58 / km
Orienteering 12:37 [4] 2.57 km (4:55 / km) +13m 4:47 / km
Started well focussed on my aims but let the map and people crossing out of bounds get to me lost my pictures and simple plans.
Running 10:00 [1] 1.7 km (5:53 / km) +6m 5:47 / km
Orienteering 42:37 [2] 5.4 km (7:54 / km) +46m 7:34 / km
a disaster
wanted to practice my bearings but found one control on a bearing
should have gone for executing simple plans well
I got freaked out by birds, the traffic and plane sounds and being on a military area at night.
Thursday Feb 6, 2014 #
Running 1:13:17 [2] 10.88 km (6:44 / km) +195m 6:11 / km
Wednesday Feb 5, 2014 #
Running 45:00 [2] 8.0 km (5:38 / km)
Finishing with 6*strides.
Orienteering 16:00 [4] 3.3 km (4:51 / km)
I was struggling to run and read the map and make the route decisions. Need to make time even when running fast. Feeling out of synch
Core 1:00:00 [2]
Tuesday Feb 4, 2014 #
Core 10:00 [1]
Cycling 59:01 +49m
ahr:104 max:208
Warm up
8*4min with 1 min rest (the middle break was 2 minutes)
Warm down
Monday Feb 3, 2014 #
Core 20:00 [1]
Running 47:31 [2] 8.07 km (5:53 / km) +152m 5:23 / km
Sunday Feb 2, 2014 #
Running 9:04 [1] 1.48 km (6:08 / km) +24m 5:40 / km
Orienteering 38:12 [4] 6.8 km (5:37 / km) +43m 5:27 / km
Running 10:07 [1] 1.29 km (7:51 / km) +20m 7:17 / km
Orienteering 1:03:43 [2] 7.36 km (8:39 / km) +123m 8:00 / km
Very little snow back near Gothenburg and a beech forest, this felt lightening fast! Though was kackered so not that fast! Took a while to make route choices but when I did I made good pictures so no surprises.
Saturday Feb 1, 2014 #
Orienteering 54:04 [3] 5.66 km (9:33 / km) +128m 8:35 / km
Running 29:07 [1] 2.77 km (10:31 / km) +35m 9:53 / km
Orienteering 29:47 [2] 2.35 km (12:40 / km) +49m 11:28 / km