Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles	km	+m
	Running	21	14:52:51	69.99	112.64	2722
	Orienteering	12	12:39:39	55.18	88.8	2401
	Core	7	4:21:33
	Strength and Conditioning	5	3:59:28
	Cycling	5	2:47:01	18.53	29.82	193
	Stretching	1	8:00
	Total	28	38:48:32	143.7	231.26	5316
averages - rhr:46

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Friday Apr 30, 2010 #

Cycling 6:59 [1]
ahr:86 max:90

A bit of time on the bike, though I actually didn't go to the session to do spinning this morning as just very tired.

Core 33:33 [2]
ahr:91 max:138 rhr:48

Core work with fit balls; plank, side plank(which i gave up on then tried again have maybe found the right method now) press ups bridges hamstring curl ups and general balancing.

Thursday Apr 29, 2010 #

Strength and Conditioning 1:13:15 [3]
ahr:90 max:141

Warm up - bike and exercises followed by warm up with bar - squats, stiff leg dead lift, and pulls. Then 3x10 squats with 30 kg. Then practice the clean shrugs 1 x 10 with 25kg then doing the full thing clean pulls? 3x10 really close to actually getting it properly that was with 20 kg. Then 3 sets of 10 jump squats with 20kg and then abs: 3x16 10-2 windscreens and 3x16 dead bugs. Cycle home.

Running 27:44 [2] 3.15 km (8:48 / km) +170m 6:56 / km
ahr:139 max:166

Warm up to the start of the terrain time trial and once round to check exactly where to go.

Running 16:31 [4] 2.8 km (5:54 / km) +84m 5:08 / km
ahr:170 max:180

Did the terrain time trial. Twice round the 1.5km loop,with 6 points to check out, around top and sides of whinny hill, tough on the up hill sections but very enjoyable in fact. My feet are pretty sore and the swelling still there looking a little blue could feel it on downhill - have decided its not a passing thing and have booked in to the physio tomorrow.
Just adding in my splits: First half was - 8:17 Second loop was - 8:15
Each control(have written splits out as if two separate courses):
1-missed on first loop whoops
2+1-2:42
3- 1:09
4-0:54
5-0:36
6-0:42
finish-2:11
1-0:48
2-2:04
3-1:10
4-0:51
5-0:36
6-0:39
finish-2:04

I'm pleased with that fact my times are pretty consistent round both loops.

Running 14:42 [1] 1.75 km (8:24 / km) +63m 7:08 / km
ahr:131 max:147

Warm down back around to the cse to drop maps back.

Wednesday Apr 28, 2010 #

Core 1:07:24 [2]
ahr:104 max:143

Plyometrics and agility stuff. Warm up on bike, hurdle walks and drills. Then jumps and bounds off boxes and over little hurdles. Clap press ups windscreens box step march and one legged med ball throws. Then acceleratinon and standing sprints. Finish with Stretching and cycle home.

Running 2:06:28 [3] 15.34 km (8:15 / km) +432m 7:14 / km
ahr:148 max:175

In the pentlands starting from Carlops doing a kind of long o o OS map. Refreshing to start somewhere new and enjoyable to go through some new terrain. 70% off path. Stuck in group with girls for more motivation. Inside of heel arches swollen up again ... hmm

Tuesday Apr 27, 2010 #

Running 18:33 [2] 2.66 km (6:58 / km) +55m 6:19 / km
ahr:131 max:159

Warm up

Running 26:06 [5] 4.6 km (5:40 / km) +30m 5:30 / km
ahr:156 max:182 rhr:44

3 sets of 3 500m with 30 seconds between reps and 3 minutes between sets. Was unbelievably difficult haven't done anything that speedy in a long time, felt so slow but did all of it and survived.

Running 13:43 [1] 1.39 km (9:52 / km) +27m 9:01 / km
ahr:116 max:147

Warm down

Monday Apr 26, 2010 #

Running 53:04 [5] 7.25 km (7:19 / km) +377m 5:49 / km
ahr:142 max:178

Hill reps,
This includes 19 minute warm up jog
Then 6 x 2 minute hill reps with 2:05 rest alternated between routes up the hill one thats much steeper one more windy/twisty, but ended up at same height on both..!
Then Warm down jog back. The downhill was hurting back of arches where they are swollen from the weekend but writing this now(Monday pm) they are much less sore and bumps gone down.

Sunday Apr 25, 2010 #

Running 22:15 [2] 3.26 km (6:50 / km) +44m 6:23 / km
ahr:146 max:183

Warm up Jog and drills to start.

Orienteering 1:35:06 [3] 11.43 km (8:19 / km) +282m 7:24 / km
ahr:155 max:173

Long race well training on Loch Vaa. I was trying to keep contact all the way and I achieved it really well, I was pleased with how I was combining what I was expecting with what came up. Only made one massive error where terrain got much easier to run through and I came off a ridge too soon and being distracted when I knew what I wanted to see at 16! Hit the wall about 3 controls from the end about 1km or so but walked to track then restarted and made it to the end.

Running 8:40 [2] 1.15 km (7:32 / km) +10m 7:13 / km
ahr:146 max:163

Warm down.

Saturday Apr 24, 2010 #

Running 10:00 [2]

Warm up

Orienteering 1:19:11 [3] 9.61 km (8:14 / km) +360m 6:56 / km

Longish training on Alvie and moor of alvie. First half up second half down. Really really really enjoyable nice weather and after first couple of controls I settled into it and was flowing well and picking good routes until final 4 controls in the butterfly loops and none went right. I think the first mistake mafe me run rather than think after it.

Running 3:24 [1] 0.66 km (5:09 / km)

Warm down

Orienteering 25:00 [3]

Hanging controls, not sure time or distance as forgot to start watch but what matters is that they were all right - well no one complained! And also that hanging helps focus on required features not just the ones to get into the controls but all the ones around, and yet I felt less hesitant and more in control hanging than I do finding often.

Orienteering 26:35 [4] 3.34 km (7:58 / km) +105m 6:53 / km

A course on Docharn - went round ahead of Doug collecting. Enjoyed all of it and got into forward planning and looked up a lot all worked fine apart from a mistake which I do a lot where I tend to head straight up the hill rather than contour across it going up steadily. And at the end being too hastey and just too low for one control but one of those quickly corrected mistake is alarm bells in my head rang pretty soon.

Orienteering 24:48 [2] 2.04 km (12:09 / km) +62m 10:33 / km

Collecting controls on another loop, couldn''t fond one - it had already been collected!

Friday Apr 23, 2010 #

Cycling 32:52 [3]
ahr:141 max:170

Spinning, feeling really tired in my hamstrings today and calves but did 13 minutes then 1 min on 1 min off for 14 minutes and a few minutes of just straight spinning.

Core 30:36 [2]
ahr:103 max:140

Core work with the big exercise balls. Sitting and kneeling on it and then plank and side plank. And a few more exercises I can't describe finishing with sitting on it to see if we'd improved.

Orienteering 24:23 [3] 3.88 km (6:17 / km) +129m 5:23 / km

Sprint race around stirling, wasn't particularly up for it when we started but really enjoyed it. Was having good sets of controls ie 4-5 controls where I was planning ahead and using control descriptions then I'd have another mess up from not looking at descriptions or concentrating on the previous leg too much so not planning and therefore not taking the best route. Will have to make sure I am more focussed at start.

Thursday Apr 22, 2010 #

Strength and Conditioning 1:11:13 [3]
ahr:105 max:143

5 minute on bike warm up (plus cycled there) then 5 minute drill/warm up exercises. Then a set of 5 x squats 5 stiff leg dead lifts and 5 clean pulls just bar.
Doing more snappy moves... so started with some clean and pulls which I really need more practise on Then jump squats and using this mat thing to see how high could jump it got higher as more sets of jump squats done. Then back squats 30kg and dumbell row with 8kg. Then rolling out front side and back of quads 6 for each leg on each side with 15 crunches in between. Then 5 minute on the bike to cool down.

Running 9:28 [2] 1.12 km (8:27 / km) +105m 5:45 / km
ahr:144 max:164

Warm up

Orienteering 1:16:46 [4] 9.01 km (8:31 / km) +441m 6:51 / km
ahr:156 max:175

Ran the mens british nights course, pretty tough but really enjoyable in evening sun and the orienteering was going very well for 80% of course biggest problems with route choice both macro and micro, but the long legs allowed for some really good planning inside the circle, so I was please with my visualisation of those.

Running 7:35 [2] 1.3 km (5:50 / km) +14m 5:32 / km
ahr:153 max:165

Warm down

Wednesday Apr 21, 2010 #

Running 7:29 [3]
ahr:139 max:146

Core, plyometrics and agility session moving onto quick moves and getting muscles firing quickly. Enjoyed being back in the group training sessions!

C • Congrats! 1

Core 50:00 [2]
ahr:139 max:146

Core, plyometrics and agility session moving onto quick moves and getting muscles firing quickly. Enjoyed being back in the group training sessions!

Orienteering 59:27 [3] 5.66 km (10:30 / km) +320m 8:11 / km
ahr:156 max:179

Went down to Elibank Forest near Peebles for some terrain and orienteering trainning, it was a mix of just on my own trying to perfect the different stages of a leg and pick up the contours subtle changes also a route choice leg.

C • :) 2

Orienteering 31:50 [2] 3.5 km (9:06 / km) +58m 8:24 / km
ahr:153 max:175

Some shorter legs and masss tart I was behind but just trying to focus on the orienteering not the speed.

Tuesday Apr 20, 2010 #

Cycling 5:57 [3]
ahr:122 max:136

Warm up on bikes in gym.

Cycling 23:46 [3]
ahr:157 max:171

6 sets of 3 minutes on and 1 minute off on the bicycle as couldn't make it to intervals.

Cycling 5:02 [3]
ahr:117 max:129

Warm down.

Monday Apr 19, 2010 #

Running 30:00 [3]

Recovery run release calves and enjoy the running.

Sunday Apr 18, 2010 #

Running 25:00 [1]

Warm up and down for first race Jog and drills for warm up and tried to get my strategy in my head. Then warm down to prepare for next race.

Orienteering 13:04 [4] 2.2 km (5:56 / km)

Really enjoyed this race got some head to head and got my head in the right place on the right line.

Running 20:00 [1]

Warm up warm down for second race

Orienteering 15:21 [4]

Second sprint race - really happy to get into the top final and though I wanted to prepare well didn't do it as well and first half of race went well, the second half is where i lost time I didn't make the transition between town and wood/parkland.

Saturday Apr 17, 2010 #

Orienteering 58:00 [3] 6.49 km (8:56 / km) +166m 7:56 / km

Middle race on Haverthwaite went ok first two controls then a bit sloppy then massive train and was a good race swapping losing each other a bit like a relay good test of distractions. then 15 minute cool down jog.

Friday Apr 16, 2010 #

Running 13:35 [1] 1.94 km (7:00 / km) +73m 5:54 / km
ahr:108 max:166

Warm up

Running 29:17 [5] 4.97 km (5:54 / km) +120m 5:16 / km
ahr:151 max:184

Foxdaal session 15 30/30 thought it would be good to do speed session.
Then 15 minute warm up.

Wednesday Apr 14, 2010 #

Running 57:24 [3] 10.23 km (5:37 / km) +100m 5:21 / km
ahr:151 max:188

Longish run with mum would have liked to go longer but not too much before the weekend.

8 AM

Core 20:00 [1]

Core abs burn session and bridges for glutes.

Tuesday Apr 13, 2010 #

Strength and Conditioning 45:00 [3]

Mix of core and strength and conditioning in our front room. Did a warm up on the wii fit. Then Did overhead squat with broom, stiff leg dead lift, fly bench press, and pull ups(assissted!), and plank and side plank.

Stretching 8:00 [1]

Did lots of calf stretching including using the bench and foam roller also my ITB band because I did both the other evening(last Thurday I think) encouraged by my parents and both were so painful I couldn't keep it up long, however calves much easier today so thought I would see how ITB was and again much looser.

Running 15:08 [2] 2.16 km (7:00 / km) +12m 6:49 / km
ahr:141 max:168

Warm up

Running hills 18:29 [5] 3.35 km (5:31 / km) +110m 4:44 / km
ahr:167 max:186

Hill reps 10* 50 seconds with 1 minute rest.

Running 8:19 [1] 1.11 km (7:30 / km) +22m 6:50 / km
ahr:134 max:149

Wam down

Monday Apr 12, 2010 #

Strength and Conditioning 30:00 [3]

While I was at the gym I did squats with proper barbell weights rather than just a brromhandle as I have been.
I also did the core burn circuit.

Cycling 10:12 [1]
ahr:104 max:129

Warm up on the bike.

Cycling 24:02 [5] 14.8 km (1:37 / km)
ahr:158 max:174

Interval session on the bike(my calves have been sore) did 6 sets of 3mins on 1 min off.
Felt tough on first interval but actually though I made it harder increased resistance the interval seemed to get shorter or I was better at coping with it. Also the bike said I 9.2 miles but that seems enormously fast looking at my average pace/speed as a result.

Cycling 4:33 [2] 2.0 mi (2:16 / mi)
ahr:113 max:125

Warm down on the bike.

Sunday Apr 11, 2010 #

Running 9:54 [2] 1.46 km (6:47 / km) +29m 6:11 / km
ahr:154 max:172

Warm up jog and drills together couldn't do much longer as family waiting to start on me.

Orienteering 24:02 [5] 4.42 km (5:26 / km) +81m 4:59 / km
ahr:170 max:186

Went to a beginner type event and did the long most technical course around an urban wood and earthworks and housing estate - 7.1km It was split into two parts with a map exchange so I decided to do it as two sprints. This is the first part where I focussed on planning ahead and choosing good routes, this went relly well I felt like I was flowing well and attacking the controls. Was tired by then end though!

Orienteering 15:39 [4] 2.68 km (5:50 / km) +24m 5:35 / km
ahr:168 max:182

Had 5 minute rest before starting this one I was pushing just as hard but I don't think I was concentrating as well - my aim wasn't so well in my head and I lightly mised 4 of the controls and made a 90 degree error out of another. However it is interesting for events like the british sprints as that is two races in one day.

Running 5:57 [1] 0.92 km (6:28 / km) +12m 6:04 / km
ahr:145 max:165

Warm down with bry and dad talking about the race.

Saturday Apr 10, 2010 #

Cycling 25:41 [3] 5.21 km (4:56 / km) +155m 4:17 / km
ahr:136 max:164

Cycled up to Ashridge felt really good.

Orienteering 20:13 [3] 2.57 km (7:52 / km) +100m 6:35 / km
ahr:135 max:175

Warm up jog of 10 minutes and then first loop in Ashridge.

Orienteering 13:09 [4] 1.47 km (8:57 / km) +46m 7:44 / km
ahr:146 max:171

Second interval on Ashridge

Orienteering 12:42 [4] 1.91 km (6:39 / km) +44m 5:58 / km
ahr:154 max:179

Third interval on Ashridge plus rest

Orienteering 7:28 [4] 1.11 km (6:44 / km) +45m 5:36 / km
ahr:157 max:176

Fourth interval on Ashridge

Running 4:48 [2] 0.77 km (6:14 / km) +26m 5:19 / km
ahr:147 max:155

Jog back to bikes cool down.

Cycling 27:57 [2] 6.59 km (4:14 / km) +38m 4:07 / km
ahr:119 max:162

Cycle back home.

Thursday Apr 8, 2010 #

Core 30:00 [1]

Core work sit ups and work with band.

Running 23:43 [2] 3.03 km (7:50 / km) +149m 6:17 / km
ahr:130 max:161

Warm up jog for 10 minutesish and then 10 of drills and jog to bottom of hill.

Running hills 25:38 [5] 3.68 km (6:58 / km) +127m 5:57 / km
ahr:142 max:180

2 sets of 3 hill reps(about 1:50) with 2 minutes rest between and 5 minutes between sets. Felt awful tyo begion with i can tell i've not been doing many hill reps this year... and thought my calves were going to be bad but had forgotten about them by the end.

Running 9:17 [1] 1.52 km (6:06 / km) +12m 5:52 / km
ahr:144 max:178

Warm down jog.

Wednesday Apr 7, 2010 #

Running 1:18:04 [3] 12.96 km (6:01 / km) +150m 5:42 / km
ahr:152 max:184

Long run well not that long but went out with the group I went out with last year from the running club in Tring. I enjoyed running in a large group and having lots of people to talk to, the time seemed to go past very quickly. The only problem is having to stop an regroup at gates but I still prefer it over longer distances. We went up in some open hills and then back around the golf course and through some woods back on the road and back to the start. My calves were a tiny bit sore up the hills.

Core 30:00 [1]

30 minutes on the wii doing core balance and yoga stuff.

Strength and Conditioning 20:00 [2]

Tried to copy normal s and c stuff as much as possible with what I have. Overhead squats actually regressing as I was only using a broom handle and feeling wobbly, also managed bench press, fly and stiff leg dead lifts with the weights I had.

Tuesday Apr 6, 2010 #

Running 26:56 [2] 4.19 km (6:26 / km) +163m 5:23 / km

Gentle jog - calves really really sore but know that if I do nothing then it will be harder to get back into training this week.

Monday Apr 5, 2010 #

Orienteering 37:00 [3] 4.9 km (7:33 / km)

Last leg on the relay.

Sunday Apr 4, 2010 #

Running 11:10 [1] 1.72 km (6:30 / km) +31m 5:57 / km

Warm up jog before long race was feeling pretty happy and just content with what had already happened and trying to channel this.

Running 15:00 [3]

Drills and trying to keep any negative thoughts from my head and think what I have to do today contours contact and compass.

Running 15:00 [3]

Dad took me for warm down to drag me out of my funk after the long race did feel much better afterwards.

Orienteering 1:05:00 [3] 7.7 km (8:26 / km)

Long race at JK - very disappointed with this run.

Saturday Apr 3, 2010 #

Running 23:35 [3] 3.21 km (7:21 / km) +57m 6:45 / km

Warm up for middle race. Felt very calm for all of it and stuck to my normal routine.

Orienteering 34:55 [3] 4.88 km (7:09 / km) +140m 6:16 / km

Middle race at JK

Running 12:08 [3] 1.51 km (8:02 / km) +16m 7:38 / km

Warm down after middle race

Friday Apr 2, 2010 #

Running 21:17 [3] 2.71 km (7:51 / km) +60m 7:04 / km

Warm up with jog and drills for sprint race at JK

Running 27:30 [3] 4.77 km (5:46 / km) +44m 5:31 / km

Sprint race and warm down after it.

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