Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Running	19	14:56:20	69.93		112.54		3241
Orienteering	12	13:50:27	56.39	(14:44)	90.75	(9:09)	2600
Core	6	3:15:00
Strength and Conditioning	2	2:39:06
Swimming	3	1:40:00
Stretching	2	1:00:00
Cycling	2	58:59	3.8		6.11		88
Circuits	1	44:21	1.63	(27:15)	2.62	(16:56)	185
Total	27	39:04:13	131.74		212.02		6114
[1-5]	25	36:59:13

2:54

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Wednesday Jun 30, 2010 #

Cycling 30:00 [3]

Warm up, intervals and warm down. Don't quite remember exactly.

Tuesday Jun 29, 2010 #

Swimming 40:00 [3]

Went to physio no running for the next few days. Swimming lengths high intensity one way and lower intensity back way.

Saturday Jun 26, 2010 #

Running 5:54 [1] 0.61 km (9:40 / km) +49m 6:54 / km
ahr:98 max:128

Warm up a bit short but I started then had problems with heel and had to tape up and also with hamstring and stopped to stretch off and rub it.

Orienteering 21:02 [3] 2.62 km (8:02 / km) +61m 7:12 / km
ahr:160 max:174

First loop mass start went off fast against Hanne and was actually doing ok but couldn't keep it up later in course and made another not checking compass error. Not too bad stopped earlier but time lost and just affected me a lot mentally.

Orienteering 16:42 [4] 2.61 km (6:24 / km) +56m 5:46 / km
ahr:159 max:170

Second loop started by myself was determined to get it all right and took the speed down a notch and flowed myshc better and heard alarm bells earlier and kept on compass way better. So pleased with how I orienteered.

Orienteering 11:59 [4] 1.91 km (6:16 / km) +38m 5:43 / km
ahr:158 max:170

Third loop similar to second stopped rushing and orienteered and all went well pleased with end to the week.

Running 8:06 [1] 1.21 km (6:42 / km) +46m 5:37 / km
ahr:136 max:147

Warm down jog with Anne mainly to excape the flys but also had a good chat about first JWOC - last to start control first to finish, doing you own thing sleep if you need to etc and getting the balance right psychologically.

Friday Jun 25, 2010 #

Running 11:41 [1] 1.46 km (8:00 / km) +55m 6:44 / km
ahr:138 max:162

Warm up.

Orienteering 6:36 [4] 0.89 km (7:25 / km) +18m 6:43 / km
ahr:171 max:181

Prologue. Went fine apart from doing 4,3,2,1 but the orienteering fine.

Orienteering 37:43 [4] 3.4 km (11:06 / km) +160m 8:59 / km
ahr:161 max:182

A rather disappointing chasing sprint i messed up the second control big time and then 13 too. I wanted this to be a good aerobic fast session but I lost the head to head pulling along part of it however I still pushed through trying to race it. I think my problem is a compass problem I need to check it more and keep my head up rather than trying to push on, this will keep contact. I think it will be different in Denmark but I will keep this in mind for sweden. Just really frustrating as this race simulation session just didn't go as planned. Will prepare better mentally for the mass start tomorrow and aim to have better contact and keep head up and and use compass diligently.

C • Compass 1

Running 13:01 [1] 1.17 km (11:08 / km) +60m 8:52 / km
ahr:108 max:136

Warm down

Circuits 44:21 [3] 2.62 km (16:56 / km) +185m 12:30 / km
ahr:128 max:170

A circuits session with lots of drills and face paced very short sprints. Thinking about style too.

Core 10:00 [3]

Added on the end of the circuits session I did core abs work. And also been stretching over lunch for about 20 minutes.

Thursday Jun 24, 2010 #

Swimming 25:00 [2]

Went swimming on rest day did about 20 lengths in the outdoor pool in nice wide lanes. Hopefully getting rid of any lactic acid in muscles and gently using them to keep them in and get exercise whilst not being on feet as want to give feet and ankles a rest have been a little swollen this week.

Core 30:00 [1]

To compliment swimming on my rest day.

Wednesday Jun 23, 2010 #

Running 9:17 [1] 1.06 km (8:45 / km) +39m 7:23 / km
ahr:137 max:164

Warm up for long

Running 1:05:41 [3] 5.53 km (11:53 / km) +202m 10:02 / km
ahr:153 max:174

Long simulation/long model for WUOC I only did 3-8 as 10.8km bit too much for me at the moment in taper time. It is rough, not as much as the middle but just lots of bushes underfoot. Just need to be in attacking race mode. Nice navigation today was working out well with my point to point technique just need to ensure I have disciplined compass. Sore ankles afterwards so stood in a cold stream for 5-10 minutes getting the low down from the other girls on the terrain. It's agreed veg is generally well mapped what is there is right but the white can be variable and there are tiny 3 sided shacks that aren't mapped. The marshes are nice to run along and to navigate off.

Running 13:30 [1] 1.81 km (7:28 / km) +115m 5:40 / km
ahr:135 max:156

Warm up for sprint

Running 19:16 [5] 3.95 km (4:53 / km) +76m 4:27 / km
ahr:174 max:185

Sprint race around a swedish council estate park and university/science park type buildings, more testing in the coucil estate than expected and then some good route choices in the second part. I chose the slightly longer wigglier routes on both route choice legs and lost a bit of time on each.

Running 9:16 [1] 1.44 km (6:26 / km) +19m 6:02 / km
ahr:140 max:152

Warm down jog.

Stretching 20:00 [1]

Tuesday Jun 22, 2010 #

Running 13:43 [1] 1.65 km (8:19 / km) +28m 7:40 / km

Warm up

Orienteering 35:48 [3] 3.2 km (11:11 / km) +165m 8:53 / km

Middle similar area for Borlange, was rougher than anything I've experienced in Sweden before. Was able to keep good contact and very pleased with how I ran it just could have attacked a bit harder. Need to have a cycle in head of what running to and see beyond it ...
Terrain is rough, quite rocky, low visibility and runnability in green but very good in the white. The rides are pretty good to pick up, it's wet where there are marshes very slow running, the rough open is just that has some brashings often.

Running 13:51 [1] 2.0 km (6:56 / km) +7m 6:48 / km

Warm down

Running 10:46 [1] 1.88 km (5:44 / km) +19m 5:27 / km
ahr:136 max:163

Warm up evening session - OK Kare Falun club training

Orienteering 6:30 [4] 1.0 km (6:30 / km) +38m 5:28 / km
ahr:173 max:183

First orienteering interval. We were in groups of four with four maps of the same area but with two different line intervals on a big scale about1:5000 of the local bit of forest. The lines looped around crossed over and each maps one was slightly different but we started in a mass start and raced to the finish. Had to keep really good contact, thumbing was useful.

Orienteering 8:12 [4] 1.25 km (6:34 / km) +30m 5:51 / km
ahr:174 max:181

Second interval up hill again

Orienteering 5:59 [4] 1.09 km (5:29 / km) +3m 5:25 / km
ahr:168 max:180

Third interval downhill this time, harder navigation wise as running faster than could read map sometimes.

Orienteering 7:16 [4] 1.09 km (6:40 / km) +37m 5:42 / km
ahr:172 max:180

Last interval uphill tough but was into it more by then and was far more accurate.

Running 6:35 [1] 0.94 km (7:00 / km) +4m 6:51 / km
ahr:126 max:152

Warm down after intervals

Monday Jun 21, 2010 #

Running 50:59 [5] 6.4 km (7:58 / km) +293m 6:29 / km

Hills reps.
20 minute warm up.
5*1.45 hill with 2.00 rest.
Then 13minute warm down.
First day in borlange, was sunny clear beautiful views amazing looking across the town and the forest. Looking forward to the rest of the week.

Stretching 40:00 [1]

After the tough run saturday and all the travelling and the hill session really required a good stretch legs, banana, shoulders, focussed on the calves and hammies because that was whet felt worst. Also did my arch feet exercises.

Saturday Jun 19, 2010 #

Running 7:55 [1] 0.87 km (9:06 / km) +15m 8:22 / km

Part of my warm up. I started too early and ended up doing lots of bits and pieces drills included but I was waiting in the pen longer than I expected but it was relatively warm outside anyway so it didn't matter.

Orienteering 1:30:08 [3] 8.65 km (10:25 / km) +515m 8:02 / km

Venla leg four. Didn't go so good... took me two mistakes to realise it was completely necessary to visualise and say exactly what I would see and then run to it and so on to get it smooth and fast. Made quite a big mistake on the long leg, wouldn't have been a bad route choice but I lost myself on it. Was an experience definitely I think I enjoyed it just wish I's approached the race better and done the whole thing right. Otherwise Jukola was amazing and I want to go back!

Friday Jun 18, 2010 #

Running 32:01 [2] 4.03 km (7:57 / km) +43m 7:32 / km
ahr:134 max:162

15 minute warm up jog stretch and drills. Then 10*15 second hills. 40 second rest. Then 8 minute warmdown.

Thursday Jun 17, 2010 #

Strength and Conditioning 1:26:13 [3]
ahr:94 max:136

Went to my local gym at home where they charge an extortionate amount to use the gym so I tried to make the most of it. Did the tapering session we have and warmed up properly on the bike and warmed down. In future I am going to attempt to use the equipment we have at home to recreate the programme. No after effects of yesterday as far as I can tell.

Wednesday Jun 16, 2010 #

Running 8:09 [1] 0.76 km (10:43 / km) +2m 10:37 / km

Warm up jog and drills and calf stretch.

Running race 24:18 [5] 5.95 km (4:05 / km) +44m 3:56 / km

Midsummer fun run, was still warm and sunny. Felt a bit sore in the calves and just not very bouncy but at the same time not too bad before the race. It's a very flat fast race and it hits you about halfway round as oxygen debt catches up and begin to wonder why you are running i did lose my focus a bit and could ahve really pushed harder through the middle section but I am still really pleased as i beat last years time by 1 inute and 19 seconds and my minutes per km are down to 4.06 so I should be really close to a 12 minute 3km now :D Confidence boost!

Running 18:21 [1] 1.8 km (10:12 / km) +18m 9:42 / km

Warm down and collect cones around the field.

Core 20:00 [0]

Tuesday Jun 15, 2010 #

Core 30:00 [1]

Running 43:27 [3] 5.17 km (8:24 / km) +129m 7:28 / km
ahr:156 max:185

17 30/30 got to 13 and then felt awful pushed through. Last one was the only one I wasn't happy with my effort with. Started with warm up, then session then warm down. Kept it flat this time on forest tracks bumpy/ rough but flat and concentrated on sunning style.

Sunday Jun 13, 2010 #

Running 18:30 [2] 2.18 km (8:29 / km) +56m 7:32 / km
ahr:133 max:160

Warm up.

Orienteering 58:17 [4] 8.63 km (6:45 / km) +134m 6:16 / km
ahr:166 max:180

Classic style race on Culbin, 1:15000 map and long legs and short legs, started around the other girls. Was very very enjoyable started pretty steady, even a bit slow made a mistake got caught by hazel and tried to get away then caught by her and Jase and spent the whole race trying to pull away and miraculously managed to keep focussed and even orienteer better with the pressure, flowed so well, was planning ahead, generally a minimal plan with exit route in place this worked very well. Just need to stop the little mistakes, attack the green a bit more and get flat speed better.

Running 11:45 [1] 1.4 km (8:24 / km) +36m 7:27 / km
ahr:126 max:145

Warm down

Saturday Jun 12, 2010 #

Running 9:30 [3] 1.71 km (5:33 / km) +140m 3:56 / km
ahr:151 max:168

Warm up jog at Lossie.

Running 6:52 [3] 0.65 km (10:34 / km) +7m 10:01 / km
ahr:133 max:151

Drills at Lossie before Middle Qually.

Orienteering 37:21 [3] 4.7 km (7:57 / km) +142m 6:54 / km
ahr:165 max:178

Middle style Qalification starting in pairs. Felt like I bubled through it, no major mistakes, a few minor hestitations, it was weird and almost too easy having controls, needed mush less contact but it felt weird. Once the butterfly started I felt more comfortable with the terrain and what I could get away with simplifying. Then some longer legs in the vaguer bit. Need to make a decision when aiming off and stick with it and be sure I am doing that.

Running 5:03 [3] 0.91 km (5:33 / km) +3m 5:28 / km
ahr:144 max:150

Warm down.

Running 13:48 [3] 1.47 km (9:23 / km) +28m 8:34 / km
ahr:121 max:147

Warm up jog and drills and thorn from toe removal.

Orienteering 45:16 [3] 6.47 km (7:00 / km) +136m 6:20 / km
ahr:166 max:179

First leg mass start simulation on Roseisle. Was confident and in control at start, then lost it in the green you really MUST know exactly where you enter the green otherwise there is no point having an accurate compass, ended up coming out of green and re-entering it. Then also messed up 10 was higher and tired chasing hte others down and didn't consider the further east part of dune when relocating for quite a while. Rest of course smooth and I was planning ahead, picking pretty good routes and fightingh the green 70% could push through it harder I think.

Running 10:40 [3] 1.61 km (6:38 / km) +71m 5:26 / km
ahr:139 max:151

Warm down, feeling pretty wrecked as bashed knee, deep blister and calves and ended up knee deep in a very smelly stream ( short legs...!) better after warm down.

Friday Jun 11, 2010 #

Running 8:10 [3] 1.39 km (5:53 / km) +32m 5:16 / km
ahr:160 max:187

Warm up

Orienteering 4:21 [3] 0.96 km (4:32 / km)
ahr:168 max:179

First Sprinterval in Forres. Maybe should have taken a bit more time at the start having said that I did take what looked like the fastest route. I was pleased with how I was planning ahead and flowing through the controls.

Orienteering 3:56 [3] 0.83 km (4:44 / km) +6m 4:34 / km
ahr:169 max:181

Second Sprinterval. Attacked harder at the start once I had chosen my direction and was pleased with the result maintained throughout the course. Apart from the dead end I identified and still tried to go down!

Orienteering 3:00 [3] 0.69 km (4:21 / km) +2m 4:17 / km
ahr:171 max:178

Third Sprinterval in Forres. Was nearly lsat to start and had seen people go lots of different ways so took a bit of time to check map and chose the simplest route, a little further round but smoother. Again happy with the interval could have pushed a little harder, but not too much.

Running 10:12 [3] 1.67 km (6:06 / km) +10m 5:56 / km
ahr:142 max:167

Warm down in the rain.

Running 11:33 [3] 1.28 km (9:01 / km) +5m 8:51 / km
ahr:130 max:157

Warm up for Sprint race in Lossiemouth.

Orienteering 12:23 [3] 2.46 km (5:02 / km) +6m 4:59 / km
ahr:171 max:185

Sprint race around Lossiemouth and very complex council estate, with lots of passage ways, open areas houses, dead end roads etc and a very criss crossy course, the estate looks a bit like the one in Denmark does on the University campus. So appropriate training. After trying to attack the start I completely messed up did between a 90 and 180 degree error and lost 25 seconds... However pushed hard through the rest of the course and was planning good exit routes from controls and only got confused in the little alleyways once and only took a dodgy route twice. Did 12:11 fastest girl Julia 12:00 and fastest splits 11:28.

Running 9:20 [3] 1.4 km (6:40 / km) +9m 6:28 / km
ahr:141 max:154

Warm down with Charlotte.

Thursday Jun 10, 2010 #

Running 18:16 [3] 2.26 km (8:05 / km) +188m 5:42 / km

Warm up jog and drills

Running hills 18:38 [3] 2.79 km (6:41 / km) +159m 5:12 / km

5*2 minute hills calves sore but not so bad after warm up

Running 8:35 [3] 1.48 km (5:48 / km) +2m 5:46 / km

Warm down

Running 20:00 [3]

Walking to the start of the technical bit of Lossie with Julia.

Orienteering 26:23 [3] 1.99 km (13:15 / km) +92m 10:46 / km
ahr:130 max:173

Talk-o with Julia on the technical bit of Lossie. Was interesting as the shadower was always a lot more confident than the person talking, I don't know why but you jsut seem to pick up more of the contour shapes, the important ones while following, maybe because you don't have to make the decisions too. Found it was important to simplify and be confident.

Orienteering 28:58 [3] 4.16 km (6:58 / km) +68m 6:26 / km
ahr:166 max:178

Compass work on the more vague part of Lossie. Pleased with most of it was combinig compass and contours well, ticking off features. Overshot 6 slightly and was then hesitant on 7. But it just shows that in both exercises today my compass was really important so I need to trust and be accurate with my compass.

Wednesday Jun 9, 2010 #

Cycling 28:59 [2] 6.11 km (4:45 / km) +88m 4:26 / km
ahr:134 max:152

Warm up round the tracks of roseisle, had a bit of fun ride with Julia and raised heart rate and made way to that start without running.

Running 11:17 [2] 0.99 km (11:24 / km) +14m 10:39 / km
ahr:124 max:147

Warm up drills and stretching.

Running 44:02 [3] 5.08 km (8:40 / km) +117m 7:46 / km
ahr:151 max:178

Middle race, I was shocking, I think I was trying to focus on the wrong thing - planning ahead, which I do need to to do but maybe not so far ahead, and as a result forgot to simplify so was getting caught up in all the detail and trying to go so fast. Not pleased with this however I am going to go through routes and stoppage time in more detail on quickroute I think to work out why I was stopping and what to do to help it.

Running 16:15 [1] 1.73 km (9:24 / km) +27m 8:43 / km

Warm down jog and pick up bike to take to car.

Tuesday Jun 8, 2010 #

Running 14:12 [1] 1.88 km (7:33 / km) +18m 7:12 / km
ahr:148 max:166

Warm up jog and drills.

Orienteering 46:23 [4] 6.04 km (7:41 / km) +116m 7:00 / km
ahr:166 max:183

Crazy butterfly loopd course on Culbin 29 controls, trying really hard to visualise ahead so making my way into controls is much faster and smoother, mostly getting there but need to constantly remind myself to look forward and not just sit easy and run the leg I'm doing.

Running 4:33 [1] 0.66 km (6:54 / km) +11m 6:22 / km
ahr:146 max:169

Short warm down to break.

Running 15:09 [1] 2.17 km (6:59 / km) +39m 6:24 / km
ahr:145 max:175

Warm up jog and drills

Running 27:36 [5] 4.59 km (6:01 / km) +82m 5:31 / km
ahr:167 max:186

17 30/30 hardest ones i've done was on the sand up and down over the dunes at culbin. Then Warm down.

Orienteering 8:47 [2] 0.99 km (8:52 / km) +20m 8:05 / km
ahr:156 max:169

Little bit of orienteering in the green. 4 controls tough as hadn't taken compass so was relying on contours.

Monday Jun 7, 2010 #

Strength and Conditioning 1:12:53 [3]
ahr:108 max:152

Did overhead squat, overloaded half squat, bench press, barbell step ups, dumbell row, medicine ball sit up. Roll out stretching. Physio exercises and calf stretching.

Sunday Jun 6, 2010 #

4 PM

Core 45:00 [0]
(rest day)

Saturday Jun 5, 2010 #

Running 10:00 [1]

Warm up jog and drills

Running 1:05:58 [4] 10.74 km (6:09 / km) +504m 4:59 / km
ahr:174 max:185

Fell race at Horton up Pen-y-gent and back. Mentally tough as really really hot day, not much of a breeze until near the top. Was pretty pleased with the climb could have maybe kept going a bit longer before the steep bit. Downhill tough on feet and need to improve technique but much easier than the up!

Running 17:32 [1] 1.32 km (13:17 / km) +26m 12:05 / km
ahr:102 max:149

Warm down jog and walk

Friday Jun 4, 2010 #

Running 15:20 [1] 2.42 km (6:20 / km) +97m 5:17 / km
ahr:135 max:151

Warm up jog and drills.

Orienteering 1:43:51 [3] 7.88 km (13:11 / km) +422m 10:24 / km
ahr:134 max:176

Trains exercise, 5 trains around Newborough.Best area been on all week, the wooded dunes and green bits and the technicallity of it all. Was a lot better when I was hanging more confident I think I have to ahve a very good run through/visualistation of the dune shapes in my head to be confident and accurate.

Orienteering 45:13 [2] 4.02 km (11:15 / km) +172m 9:16 / km
ahr:157 max:180

Middle course, I was hanging was struggling to keep concentrating, down to being really dehydrated I think. Managed it all though and from reports from Peter and Charlotte all hung fine.

Running 10:32 [1] 1.44 km (7:19 / km) +21m 6:49 / km
ahr:149 max:163

Warm down after session, very hot, took my water bottle rehydrate.

Thursday Jun 3, 2010 #

Core 1:00:00 [0]

Did lots and lots of stuff from all the physio exercises to band work and just usual core work.

10 AM

Swimming 35:00 [3]

Did mix if front crawl and breast stroke and kick. Then did 5 minutes of aqua jogging. Bit busy in the pool but didn't want to run too often in a row.

Wednesday Jun 2, 2010 #

Running 15:03 [1] 1.87 km (8:03 / km) +98m 6:23 / km
ahr:140 max:164

Warm up jog and drills

Orienteering 33:12 [3] 3.42 km (9:42 / km) +92m 8:33 / km
ahr:161 max:181

Long legs - practising simplification and concentration. Downhill one was actually the hardest.

Orienteering 30:16 [2] 1.8 km (16:49 / km) +73m 13:59 / km
ahr:124 max:150

Walked round control pick, using details and executing plan exactly!

Running 40:57 [4] 5.76 km (7:07 / km) +178m 6:09 / km
ahr:156 max:190

Warm up, 30/30s times 17 warm down. Got really really tough once I reached 16 and 17.

Tuesday Jun 1, 2010 #

Running 13:30 [2]
ahr:146 max:165

Warm up jog along the beach

Orienteering 1:34:55 [4] 8.0 km (11:52 / km)
ahr:150 max:185

Trains on dunes! Was practising simplification went well till one very detailed area where best thing is to slow down and just go amber or red the whole way.

Running 7:45 [1]
ahr:140 max:161

Warm down

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