Training Log Archive: bexhardingIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Core 30:00 [1]
Circuits 58:00 [4]
ahr:135 max:171
The advanced circuit group at cse, its called mini circuits - 3 stations to a mini circuit and you do 3 laps of each circuit before moving on to the next circuit of which there are 6 mini circuits. You do 30 seconds at each station with 5 second breaks between each one and 30 seconds between each mini circuit. I ope that makes sense.
Sunday Nov 29, 2009 #
Running 1:15:00 [2] 12.0 km (6:15 / km)
rhr:45
I felt so tired at first going up the hills then got a bit better but not much just couldn't get the speed up today. However this was an up and down across terrain in snow wind and rain run so it's hopefully very strength gaining.
C • OMG! 4
Saturday Nov 28, 2009 #
Running warm up/down 5:00 [2]
Did drills at the track in the circuits gym before doing my bike intervals session.
Cycling 1:00:00 [4] 18.8 km (3:11 / km)
ahr:149 max:167
Did an hour of aerobic bike intervals with 2 minutes on and one minute off with my heart rate in the 70-80% zone so around 160 on each effort as 70% is 148 and 80% is 163.
Cycling warm up/down (warm down) 3:00 [1]
I did 3 minutes on the bike and then i also jogged home too.
Friday Nov 27, 2009 #
Core 1:15:00 [1]
rhr:38
Thursday Nov 26, 2009 #
Orienteering (FWTN) 33:48 [3] 3.72 km (9:05 / km)
ahr:148 max:181 rhr:38
Went to blackford hill fight with the night didn't sleep well last night and my calves are pretty sore so kept it short and week I did walk there and jog back too. Was pretty slow start then decided it was a good chance to practice looking forward and went on alright after that apart from being scared in the dark above some crags...
Wednesday Nov 25, 2009 #
Strength and Conditioning 1:10:00 [3]
Went to see steve again. Better this week a smaller group and so more attention (and mickey taking!) and know the layout of the room better and what's coming up better.
Running 46:00 [4] 6.7 km (6:52 / km)
ahr:159 max:181
went for what was supposed to be an hours run with sponge and hollie but ended up cutting short because was wild out there we got hailed on twice really hard! Was really wind and we were soaked through! Was fun but very tiring so we decided to cut short and call it a day.
Tuesday Nov 24, 2009 #
Core 25:00 [1]
Running warm up/down 27:00 [2] 3.4 km (7:56 / km)
ahr:139 max:169 rhr:43
Warm up jog, drills and warm down jog.
Running (Power hills) 5:50 [5] 0.66 km (8:50 / km)
10 x 12 second hills giving absolutely everything. And very concentrating on looking up and high hips.
Running intervals (Terrain) 4:30 [4] 0.8 km (5:37 / km)
ahr:172 max:181
I wanted to try doing some terrain intervals. Did the hills then gave these a try it's fine but need to work out somewhere better to do it or a better route to do it. I would do more next time as this time I only did 3 x 1 minutes with 30 second rest.
Monday Nov 23, 2009 #
Core 35:00 [1]
Circuits 1:06:00 [4]
ahr:129 max:170
Went to CSE circuits they're really good ok so not runners circuits but strength circuits and no time to slack!
Just looked at resting heart rate not sure that can be right been feeling tired but not ill at all, only reason might be hard weekend will check again tomorrow.
Just looked at resting heart rate not sure that can be right been feeling tired but not ill at all, only reason might be hard weekend will check again tomorrow.
Sunday Nov 22, 2009 #
Orienteering warm up/down 5:00 [2]
Warm up jog and 2-3 drills.
Orienteering 45:07 [3] 4.8 km (9:24 / km)
Decided I was tired from yesterday and haven't run for a long time for a while to cut my time limit to 45 minutes which I did and felt fine whilst running. Did some good visualistation except for one control which i messed up...! My flow was not flowing but otherwise i was finding the controls well.
Orienteering warm up/down (warm down) 5:00 [2] 0.74 km (6:45 / km)
Jogged back from the finish.
Saturday Nov 21, 2009 #
Running warm up/down (Warm up) 20:00 [2]
Jog to loo and back then some jogging round followed by drills and taping ankle.
Running race (SUS XC) 31:22 [5] 6.47 km (4:51 / km)
ahr:181 max:191
Ran scottish uni's really enjoyed it though I was worried how I would perform but actually it was a real boost I havnt lost as much fitness as I thought and I know i really need to work on hills because that's where I lost a lot of time and got overtaken. Very pleased I went though.
Running warm up/down 10:00 [1] 1.14 km (8:46 / km)
ahr:136 max:154
Went on a warm down jog with Chloe had a chat about the race.
Friday Nov 20, 2009 #
Core 35:00 [1]
Running (Warm up) 15:00 [3]
Ten minutes jogging and 5 minutes of drills
The aim was to see if i was feeling ok to run on saturday at Scottish unis XC and i felt fine so went on with a short run and decided to run saturday.
The aim was to see if i was feeling ok to run on saturday at Scottish unis XC and i felt fine so went on with a short run and decided to run saturday.
Running 16:00 [3] 3.3 km (4:51 / km)
Went up and over not quite all the way up arthurs seat! I twisted my ankle coming down... Which was just really stupid but actually kept running and when I got back was swollen but not seriously and iced and elevated it.
Wednesday Nov 18, 2009 #
Strength and Conditioning 1:10:00 [4]
First time in weights gym since end of August and first time meeting Steve. Much harder than i remember but then technique is still there just lost my strength!
Tuesday Nov 17, 2009 #
Core 25:00 [1]
Running 20:00 [2]
Running 4:00 [4]
did 2 200m and 2 100m and yes I'm not meant to be training but I really wanted to see how my body would take it and though my legs felt pretty tired immediately after while I was jogging around waiting for everyone to finish, I have to say today(Wednesday) i've been tired but not too bad even so rest day tomorrow and talk to my parents and sian and work out where to go now i don't have glandular fever to work back to normal.
Monday Nov 16, 2009 #
Swimming 30:00 [3]
Felt rubbish this morning didn't sleep well and I know you're meant to listen to your body but i said id go swimming and i wanted to know how id feel after and what it was like to get up wearly and swim.
Once I was up was actually a really enjoyable experience and it's nice to feel you ahve some training out of the way for the day :) was erky in chemistry at 9 but i was tired all day after so will take it easy tomorrow and just warm up for intervals and try one or just go do my own jog/more drills.
Once I was up was actually a really enjoyable experience and it's nice to feel you ahve some training out of the way for the day :) was erky in chemistry at 9 but i was tired all day after so will take it easy tomorrow and just warm up for intervals and try one or just go do my own jog/more drills.
Core 20:00 [1]
Sunday Nov 15, 2009 #
Core 30:00 [1]
Note
(rest day)
Rest day before this weeks plans!!! :D
feeling pretty tired today not sure if thats yesterdays marshalling or run or the ceildih for the braids... Anyway going for a nap in a bit.
feeling pretty tired today not sure if thats yesterdays marshalling or run or the ceildih for the braids... Anyway going for a nap in a bit.
Saturday Nov 14, 2009 #
Running 28:00 [3] 4.0 km (7:00 / km)
Just wanted to try running after watching everyone run Braids whilst marshalling so went out to try and didn't feel so bad whilst running yay! But also didn't actually get that far on the run so I must have been going slow.
Friday Nov 13, 2009 #
Core 30:00 [2]
Thursday Nov 12, 2009 #
Core 20:00 [2]
Swimming 25:00 [4]
I actually did a kind of intervally type thing which i wasn't meant to be doing as still recovering... but though it was very tiring walking home I didn't feel too bad after showered and eaten.
Running 10:00 [2]
Jogged to the pool to warm up.
Wednesday Nov 11, 2009 #
Core 30:00 [1]
Circuits 55:00 [2]
Didn't feel too bad throughout this so can't be too badly ill! Still taking it easy whilst on antibiotics though.
Tuesday Nov 10, 2009 #
Core 35:00 [1]
Note
Was feeling almost back to normal yesterday so thought rest and then back to normal tomorrow, however I woke up today back where I was before worse than yesterday so I'm going to the Doctors to see if I can get an appointment to see the doctor.
Monday Nov 9, 2009 #
Core 25:00 [1]
Sunday Nov 8, 2009 #
Core 35:00 [1]
Had to do something so I thought this was low heart rate and I could do it in my room so I did and don't feel so bad about not training now :)
Saturday Nov 7, 2009 #
Note
(sick)
Still have swollen glands and sore throat rest of me is feeling better so I'm guessing still resting, staying inside and drinking lots for me.
Friday Nov 6, 2009 #
Note
(sick)
Today was meant to be a hills session but annoyingly I have caught some kind of fluey thing and my glands have swollen up so I went to bed at some ridiculously early hour (6.30pm) last night still don't feel much better today so I went to lectures to see if it would helped but felt awful so came back and went to bed. It is swollen glands, sore throat, sore head and aching legs (not recovering from circuits).
Thursday Nov 5, 2009 #
Core 25:00 [1]
(sick) (rest day)
Wednesday Nov 4, 2009 #
Circuits (EUOC) 1:05:00 [3]
Actually pretty tough today we did a longer weights bit at the end and still did ywta's to finish. Started with warm up and drills and agility stuff. Had a sauna after with girlies well jet and chloe.
Tuesday Nov 3, 2009 #
Running warm up/down 25:00 [4] 2.2 km (11:22 / km)
10 minutes warm up jog
5 minutes of drills
10 minutes warm down jog
5 minutes of drills
10 minutes warm down jog
Running intervals 25:40 [3] 5.0 km (5:08 / km)
5 x 1km reps at 85% aerobic threshold correct? with 1minute rest
Used my heart rate monitor and stuck to what i wanted instead of trying to keep with the group and felt amazing was getting tired but could have done a few more easily.
Used my heart rate monitor and stuck to what i wanted instead of trying to keep with the group and felt amazing was getting tired but could have done a few more easily.
Monday Nov 2, 2009 #
Circuits 56:00 [4]
ahr:141 max:170
Went to cse circuits different to orienteering circuits much more traditional style. Mini circuits this week, 3 stations in a mini circuits each mini circuits done 3 times. Each station lasted 30 seconds with 7 seconds rest, then 30 second between each mini circuit. Felt nice like last years circuits!
Core 30:00 [1]
Did some core work
Sunday Nov 1, 2009 #
Running warm up/down 14:00 [2]
5 min warm up jog and drills in the tunnel, then couple minute warm down.
Running tempo 31:14 [4]
ahr:171 max:180
I did a tempo run like the one we did in sheffield except tempo all the way did 15 minutes one way and then back to the start in the same time except now ive been going 15 minutes and it was slightly uphill all the way back it only took me 1 minute longer on the way back.