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Training Log Archive: bexharding

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+m
	Running	20	22:31:51	126.84	(10:39)	204.13	(6:37)	5606
	Strength and Conditioning	9	11:16:36
	Cycling	9	8:52:20	29.83		48.0
	Circuits	4	4:04:47
	Core	9	2:49:34
	Swimming	4	2:05:00	1.65		2.65
	Orienteering	2	1:43:43	9.85	(10:31)	15.86	(6:32)	217	8 /	15c	53%
	Cross Training	1	45:00
	Stretching	1	16:48
	Total	29	54:25:39	168.17		270.64		5823	8 /	15c	53%
averages - rhr:45

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Tuesday Nov 30, 2010 #

Running 46:27 [2] 6.5 km (7:09 / km) +202m 6:11 / km
ahr:157 max:199

Went for easy run, later than usual nice to gout in the daylight and warmer too. Good to be able to play around with times as exams are on us and not such strict routine. Went down to the seat and around the tops of the crags was beautiful sun came out for a bit and some deep well not waist deep but knee deep snow to contend with. Then back along all feeling fine :)

Running 1:08:57 [2] 8.07 km (8:33 / km) +186m 7:40 / km
ahr:137 max:183

Went down to do intervals in the tunnel out of the snow, its 4km long and the plan was to do 6km worth in a 4km and 2 km batches doing each 500m seperately, manage first two fine but on the third one back up the hill just could do it, my hamstring feels like its pinged or something fine when jogging but not the fast stuff so I tried one more but just not right so jogged slowly home.

C • Overtraining.. 4

Monday Nov 29, 2010 #

Strength and Conditioning 1:13:22 [3]
ahr:97 max:132

Usual warm up.
Then similar session to Friday.
3*8 weight pick ups
3*8 BB bent over row
3*6 Nordic hamstring curls
3*6 Bodyweight plus press ups 10kg
5,3,3,3 of BB squats and bench press in a complex with 4*6 box jumps.
3*12 oblique sit ups

Fexibility and ankle strengthening to finish.

Sunday Nov 28, 2010 #

Running 1:44:54 [2] 14.56 km (7:12 / km) +320m 6:30 / km
ahr:138 max:177

Long run delayed to get out once it stopped snowing but it was still going 2 hours later so I just went so got a cold face but enjpyed my run until I got a bit lost around mortonhall. Had tight calves to begin with but good after 10 minutes, stretched them when I had finished. The snow made it fun and it wasn't so bad but hopefully won't last too long.

Saturday Nov 27, 2010 #

Running 1:01:52 [3] 7.4 km (8:22 / km) +372m 6:41 / km
ahr:159 max:223

Hill session with long hills. Ran over very slowly in the icy snow wasn't sure whether to or cycle over but wouldn't have been very warm had I cycled over so ran carfully. Did 3 hills up from the bottom of the bog half wau up the seat ended up being 4.50 in time and then rest was the run back down. Jogged back home from there.

Note
rhr:48

The perfect 10 stretching routine completed this evening.

Friday Nov 26, 2010 #

Strength and Conditioning 1:15:00 [3]
ahr:97 max:138 rhr:39

Normal warm up.
3*8 weight pick ups
3*8 BB bent over row
8,5,3,3,3 of BB squats and bench press
Cg pull ups
Rolling out and flexibility
As working in a 3 did ankle strengthening in between exercises.

Running 46:31 [2] 7.5 km (6:12 / km) +191m 5:30 / km
ahr:149 max:191

Was going to do hilld but tired after time trial and right hamstring was twangy. So went for an aerobic run. Very very cold but clear too got a good dose of vitmain D nice to run in the light.

Thursday Nov 25, 2010 #

Running 45:25 [2] 7.99 km (5:41 / km) +285m 4:49 / km
ahr:143 max:162 rhr:44

Morning run on the meadows very cold and no one else turned up but otherwise all fine.

Running 40:45 [2] 6.71 km (6:04 / km) +182m 5:21 / km
ahr:144 max:167

Warm up run and drills and strides*4 before time trial.

Running 17:02 [5] 3.95 km (4:19 / km) +95m 3:51 / km
ahr:176 max:184

4km time trial. Was horrific but good at the same time like a cross country race could work with Kirstin to make sure I was pushing and felt good but hill hard work a gradient you can run hard up!

Running 26:31 [2] 3.81 km (6:58 / km) +78m 6:19 / km
ahr:135 max:163

Warm down back home good chat with Kirstin by the time I was nearly home very tired though.

Wednesday Nov 24, 2010 #

Circuits 20:00 [1]
rhr:45

Warm up as per november warm up. Then got in early so could do my ankle exercises before we began.

Circuits 49:25 [3]
ahr:87 max:131

Circuits Nordic Hamstring curls 3*6, Turkish get ups 3*6, Med ball throws 3*6 and bent leg windscreens 3*12. Then 3 sets of low hurdle jumps and 3*8 BB squats. Then flexibility work and ladder work to loosen big toe stiffness.

Running 1:25:27 [2] 12.28 km (6:58 / km) +746m 5:20 / km
ahr:134 max:173

Long run with mum on Blackford and Braids. No taping and ni ankle niggles.

Tuesday Nov 23, 2010 #

Swimming 35:00 [2]
rhr:48

Morning swim. 10 lengths breast stroke. Then Pyramid type session alternating breast stroke and front crawl 1 length each then 2 lengths each then 3 lengths each up to 5 lengths each and then back down. Then 2 lengths breaast stroke to finish.

Running 19:01 [2] 3.07 km (6:12 / km) +129m 5:07 / km
ahr:163 max:176

Warm up for intervals jogging and drills.

Running 40:07 [4] 7.65 km (5:15 / km) +149m 4:47 / km
ahr:166 max:182

Same as usual and just felt really good this week the laps went quickly and running was flowing well felt like good style. 2*2.2km 3*1km then 6*strides. 8.41,8.53,4.02,3.56,3.50 90 sec recovery.

Running 9:14 [1] 1.54 km (6:00 / km) +49m 5:10 / km
ahr:143 max:153

Warm down after intervals. Feeeeling good.

Monday Nov 22, 2010 #

Running 4:13 [1] 0.88 km (4:48 / km) +38m 3:57 / km
rhr:48

Run to the gym, must have stopped my watch early...

Strength and Conditioning 1:06:58 [3]
ahr:104 max:147

Warm up as per november warm up.
Then 3 sets of 5 BB squats(55kg), body weight plus press ups, single leg drive, lateral walk over with BB, med balls slams, med ball chest putts, and pull ups.
Then core circuit at the end: turkish get ups, broom handle v sits and windscreens. Then did ankle work and roll outs.

Running 17:05 [1] 2.5 km (6:50 / km)
ahr:127 max:151

Run home from Gym

Running 56:55 [2] 10.12 km (5:37 / km) +183m 5:09 / km
ahr:140 max:164

Easy run with Hollie from DVC taped my ankle and it was fine, time passed very quickly and running felt easy.

Sunday Nov 21, 2010 #

Running 1:31:26 [2] 13.03 km (7:01 / km) +461m 5:58 / km
ahr:143 max:203

Long slow run that was neither in the end. I was circling round Great Tower Wood and the surrounding area qould have liked to go onto the hills but was restrained by being around to check up on training and not knowing where to go. Anyhow didn't tape my ankle and no twisted ankle at the end! However and it wouldn't have made any difference whether I has taped it felt like near the end that I was compressing it together when I put my foot down occasionally.

Saturday Nov 20, 2010 #

Running 49:51 [3] 7.14 km (6:59 / km) +407m 5:26 / km
ahr:142 max:182

Run into Grange and along the front to find a cash machine, then back to the car park and up to the hermitage on top of Hampsfell such a glrious suny day I was loving running and felt so good could have gone on longer bt we had to leave for Haverigg. Ankle taped and no issues.

Running 41:20 [2] 7.0 km (5:54 / km)
ahr:146 max:166

Run around Haverigg. Along the track through the (deserted) naturists camp and back along the beach. Ankle taped and fine felt good to be runnign and concentrating on that having a wee think about what I would do if I was running the course.

Friday Nov 19, 2010 #

Strength and Conditioning 1:23:57 [2]
ahr:93 max:156 rhr:44

Warm up.
Slightly different session.
Then ankle strengthening stuff.

Stretching 16:48 [1]
ahr:104 max:145

Rolling out at the end of the session.

Cycling 35:11 [2]
ahr:124 max:151

Spinning to end my easy weekand easy short spin.

Thursday Nov 18, 2010 #

Note
rhr:45 (rest day)

Full and complete rest day just absolutely tired out and haven't had a full one in ages, had a sports massage on my legs as calves just building up tightness so much that it's painful to walk.

Wednesday Nov 17, 2010 #

Running 13:29 [1] 2.59 km (5:12 / km) +191m 3:48 / km
ahr:147 max:171 rhr:44

Run to circuits.

Circuits 45:56 [3]
ahr:112 max:157

Circuits

Cycling 1:14:53 [3]
ahr:129 max:164

Spinning - slow build up easy session

Tuesday Nov 16, 2010 #

Swimming 35:00 [2] 1.25 km (28:00 / km)

Did 30 minutes of swimming varying between breaststroke and front crawl. The couple minutes of stretching calves at the end.

Running 20:10 [1] 2.55 km (7:55 / km) +29m 7:29 / km
ahr:146 max:200

Warm up jog and 10 minutes of drills with chloe.

Running tempo 37:37 [3] 6.69 km (5:37 / km) +77m 5:19 / km
ahr:159 max:179

Threshold intervals - 2*2km then 3*1km with 90 sec rest except my times were so much slower than previously and my calves haven't been feeling great so I cut the last km as it just wasn't getting any better. I didn't think I'd lost any fitness during my cross training and the times I was doing on Saturday for the miles would suggest I could do faster than I was for the reps. The reps I did do was still trying to concentrate on running style as well as keeping HR at right level.
Did the 6*8 second strides at the end though.

Running 9:38 [1] 1.5 km (6:25 / km) +46m 5:34 / km
ahr:141 max:155

Warm down after intervals.

Monday Nov 15, 2010 #

Strength and Conditioning 1:19:39 [3]
ahr:91 max:133

15 minute warm up.
OH band squats, OH band lunges, OH band side bend, rotating at shoulder with band resistance, pavlov press.
Press ups. Crunches, Scorpion, front scorpion.
With broom handle: shoulder mobility snatches from hip, knee, shin then double split jerks.
Hops with balance forward, backward, lateral. Hopping over low hurdle forward, backward, lateral. Hop onto box front and lateral.
Keyhole claps, plyo press, tuck jump, long jump, forward roll to standing.
Then reps of 5,5,5,3 plus warm up for BB squats(50kg), bodyweight plus press ups(12.5kg), BB step ups(30kg), TRX pull ups(bodyweight).
The a 4 station type circuit 3 times of turkish get ups - 5kg 3 each side, DB lat raise 5 kg 5 each side, v-sits with broomhandle * 10, MB sit up throws 4kg * 8.
Rolling hamstrings glutes and calves.
Ankle strengthening exercises.

Running 52:29 [2] 9.4 km (5:35 / km) +228m 4:59 / km
ahr:154 max:177

Run around the back of Arthurs seat mostly on grass or pavement but had to go in dark. More importantly didn't tape ankle! Was all fine no niggles or anything but quite tight calves. Was trying to really concentrate on good style, mid foot strike and using arms properly, not having wobbly shoulders.

Note

Just a note to sayt I saw the physio today and all very positive about my ankle it's got good mobility and very little swelling left. I am able to add in more running and as I coped well over the weekend make it longer but just to be on the safe side tape it if I'm the flat and to add any terrain in gradually so give it a bit of time of running in first and make sure tape it well when I do. I can do my exercises slightly less but I will keep trying to do some everyday and the full set at the Gym. Also I should make sure I stretch out my calves after every run.
After my run this evening I used hot and cold water on calves in shower and then rolled out calves and stretched them against wall.

Sunday Nov 14, 2010 #

Core 10:00 [1]

Ankle stability and mobility work after my run.

Running 1:16:31 [2] 10.94 km (7:00 / km) +351m 6:02 / km
ahr:138 max:174 rhr:45

Long run not the long o as I stuck to paths and my hour and quarter time limit. Most enjoyable run over the mores and no ankle niggles!!!

Core 10:00 [1]

Ankle stability and mobility work after my run.

Saturday Nov 13, 2010 #

Core 10:00 [1]

Ankle stability work single leg dips on pillow, mobility work moving it in different directions, walks and hops.

Running 38:57 [2] 3.81 km (10:13 / km) +141m 8:38 / km
ahr:119 max:165

Warm up
15 minute jog followed by drills with Kelly - apparently I ahve improved the way I hold my core :) we did skips high knees hamstring squeeze higher skips remeber to hold core straight and not have lazy toes.

Running 33:24 [4] 6.86 km (4:52 / km) +55m 4:41 / km
ahr:160 max:176

4 * 1 mile intervals with 2 minutes rest.
6.41, 6.52, 6.47 and 6.53 pretty constant I fell over a dalmatian on the last one which shocked me a little bit. Otherwise felt strong on all of them and could have done more. Was trying to focus on hitting the ground right with my foot, not too hard and with the ball of my foot first not heel or toes. Also was brought to my attention I had my shoulders hunched and was twisting them as I run, which is less efficient and do was trying to keep them down and doing correct arm movements. Ankle was a bit sore on the third rep but more inside rather than it felt like I was going to go over it(I ahd it taped today)

Running 8:38 [1] 1.21 km (7:08 / km) +10m 6:51 / km
ahr:126 max:140

Warm down back to the hostel.

Running 40:50 [2] 6.04 km (6:46 / km) +148m 6:01 / km
ahr:141 max:163

Recovery run along the Celeveland way feeling good actually no ankle niggles or anything else.

Friday Nov 12, 2010 #

Strength and Conditioning 1:21:53 [3]
ahr:99 max:171 rhr:45

Warm up
OH band squats, OH band lunges, OH band side bend, rotating at shoulder with band resistance, pavlov press.
Press ups. Crunches, Scorpion, front scorpion.
With broom handle: shoulder mobility snatches from hip, knee, shin then double split jerks.
Hops with balance forward, backward, lateral. Hopping over low hurdle forward, backward, lateral. Hop onto box front and lateral.
Keyhole claps, plyo press, tuck jump, long jump, forward roll to standing.

Then reps of 5,5,5,3 plus warm up for BB squats(45kg.50kg on last 3), bodyweight plus press ups(10kg, 12.5kg on last three), BB step ups(20kg first 2 sets up then 30kg), TRX pull ups(bodyweight).
The a 4 station type circuit 3 times of turkish get ups - 5kg 3 each side, DB lat raise 5 kg 5 each side, v-sits with broomhandle * 10, MB sit up throws 4kg * 8.
Finish with ankle stability, single leg dips on box and bosu, Squats on bosu, lunges onto upturned bosu, hops forward and back, walking on toes then heels forward and backward. Then rolling out glutes and calves.

Thursday Nov 11, 2010 #

Running 48:30 [2] 6.68 km (7:16 / km) +85m 6:50 / km
ahr:142 max:172 rhr:45

Good run. No problems with the ankle. Did strides *8.

Cycling 57:08 [4] 25.0 km (2:17 / km)
ahr:144 max:169

10 minute warm up.
5* 5 minutes on with 90 seconds rest
Tabatta - 8* 20 seconds on 10 seconds off max intensity.
10 minute warm down.
Felt pretty knackered to begin with better after warm up but it was a mental thing just to do the intervals and maintain the RPM.

Core 28:04 [1]
ahr:103 max:134

20 minutes of ankle strengthening as previous days but now turning the bosu upside down. Then stretching on the rollers afterwards.

Wednesday Nov 10, 2010 #

Circuits 1:01:55 [3]
ahr:102 max:157 rhr:45

Warm up as Monday.
4 * 9 station circuit 40 seconds on 15 off.
Stations: Medicine ball jump slams, BB squats (30kg), TRX row/pull ups, BB lunges (20kg), press ups, v sits, lateral raises, box jumps, drills in the ladder, three hurdles to pick leg up over and icky feet in the middle then three more hurdles to pick feet up.

Circuits 13:28 [2]
ahr:97 max:140

Boxing with Kirstin after circuits well sparring... practising the moves.

Cycling 55:33 [4]
ahr:152 max:170

Spin session 10 minute warm up and 3 times 10 minutes sat working at 150 HR and 5 minutes stood up working at 165.

Swimming 25:00 [3]

After spinning went down and swam to lengthen the session and because I enjoy a change.

Core 15:00 [1]

Ankle rehab and propreception.
Dips off the step, walking on toes, walking on heels forward and back. Squats on bosu, single leg dips on bosu, hops and balance forward and backward. Single leg change shape on the bosu: using a light weight changing poses whislt maintaining balance. SIngle leg balances right leg eyes open left eyes shut - on bosu.

Tuesday Nov 9, 2010 #

Swimming 30:00 [3] 1.4 km (21:26 / km)
rhr:44

Morning swim felt good had a lie in so not so tired and the time passed really quickly.

Cycling 54:32 [4]
ahr:154 max:171

Spin class not exactly enjoying it more but feel I have found the right settings for the bike and can cope with it better mentally so can push harder.

Core 18:04 [2]
ahr:120 max:136

Warm down 5 minutes and ankle strengthening with step, bsou and hopping and toe and heel walks.

Monday Nov 8, 2010 #

Strength and Conditioning 17:00 [2]

Mobility warm up and dynamic stuff
OH band squats, OH band lunges, OH band side bend, rotating at shoulder with band resistance, pavlov press.
Press ups. Crunches, Scorpion, front scorpion.
With broom handle: shoulder mobility snatches from hip, knee, shin then double split jerks.
Hops with balance forward, backward, lateral. Hopping over low hurdle forward, backward, lateral. Hop onto box front and lateral.
Keyhole claps, plyo press, tuck jump, long jump, forward roll to standing.

Strength and Conditioning 40:07 [3]
ahr:107 max:132

Weights session

Strength and Conditioning 8:44 [1]
ahr:91 max:103

Warm down.

Cross Training 45:00 [2]
ahr:150

CV work in the gym on bike to replace recovery run.

Core 15:00 [2]

Ankle rehab and proprioception work

Sunday Nov 7, 2010 #

Running 4:50 [1] 0.68 km (7:06 / km) +8m 6:44 / km
ahr:135 max:156

Warm up before race just jogging as didn't quite get my timings right and was very cold so jsut kept jogging till i was warm.

Orienteering 1:07:10 [3] *** 10.86 km (6:11 / km) +217m 5:37 / km
ahr:156 max:174

SHI Short brown course. Made a large and not very clever error at the begininning think it was a loss of concentration. Started a bit slow but overall from halfway to the end was flowing well.
Ankle was fine as in I didn't turn it but it was tired near the end but maybe not so sensibly I thought I might as well finish the last four controls. It was then fine in warm down so hopefully as long as I am completely sensible and don't so anymore orienteering till it's all better then it should be fine.

Running 9:37 [1] 1.38 km (6:58 / km) +5m 6:50 / km
ahr:131 max:146

Warm down after my run at SHI's

Saturday Nov 6, 2010 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Warm up before SHI relays. Did a jog and then drills and watched the boys start. Felt a wee bit sluggish to begin but then alright on my drills.

Orienteering 36:33 [3] ** 5.0 km (7:19 / km)
spiked:8/15c

SHI Relays at Pamber Forest was a pretty bad start missed one badly and then ran off headless and unplanning luckily no big mistakes but thought I had better pull this together and started planning ahead better from then. Didn't feel like I was running fast and very surprised to come in first as hadn't had a clean run or very fast until the end.

Running 12:00 [1] 1.3 km (9:14 / km)

Warm down jog round the field a couple of times.

Friday Nov 5, 2010 #

Strength and Conditioning 1:28:18 [3]
ahr:97 max:136

Warm up, weights and Rolling out and stability exercises. Plus cycle home.

Thursday Nov 4, 2010 #

Running 33:26 [2] 4.77 km (7:01 / km) +93m 6:23 / km
ahr:160 max:219

Run on the meadows on the grass. Felt pretty rubbish but not because of my ankle just in general. Ankle fine.

C • ? 2

Core 14:46 [1]
ahr:94 max:110

Ankle stability exercises and stretching calf.
Balancing on bosu and box with eyes closed, dips on the box and on the bosu, both leg squats, hops forward back and sideways, walking on toes and heels forward and back.

Cycling 51:09 [4] 23.0 km (2:13 / km)
ahr:141 max:167

On the spin bike - 10 minute warm up 4*5 minutes with 90 sec rest. Then finished with a tabbata and then 10 minute warm down.

Wednesday Nov 3, 2010 #

Circuits 54:03 [3]
ahr:109 max:152

New warm up I will record and write down asap.
Then 3 sets of 9 station circuit adding more weight than usual and making sure all the changeovers were smooth felt really good this morning.

Cycling 9:26 [2]
ahr:127 max:143

Spin to cool down.

Core 13:45 [1]
ahr:92 max:123

Ankle strengthening. Balancing on bosu and box with eyes closed, dips on the box and on the bosu, both leg squats, hops forward back and sideways, walking on toes and heels forward and back. Then stretch calfas a bit tight.

Cycling 56:59 [4]
ahr:154 max:178

Spinning 10 minute warm up then 3 sets of 10 minutes hard sat down then 5 minutes out of seat alternating forward and then back over sit hovering and holding core in and using glutes.

Cycling 24:57 [2]
ahr:126 max:137

Tried to do half an hour of swimming to finish to make the cv work longer without getting completely bored ont he bike which I do but I realised as I got to pool only 5 mins form gym i left my swimming costume at home so I went and did 25 minutes on the bike again instead not as high instensity but a bit harder than a cool down.

Tuesday Nov 2, 2010 #

Running 28:42 [2] 5.03 km (5:42 / km) +70m 5:20 / km
ahr:146 max:161

A run! For a run round the meadows not too hard or long will lengthen it as ankle gets stronger.

Core 20:00 [1]

Dead bugs and glute strengthening and roll out leg muscles

Cycling 52:13 [4]
ahr:138 max:170

Spinning, 10 minute warm up then 5 sets of 5minutes on and 90 seconds off and 5 minutes cool down.

Core 14:55 [1]
ahr:105 max:125

Ankle strengthening, hops taking lots of care foward, backward and sideways both legs, single leg dips off the box and on the bosu, balancing and with my eyes closed and walking on toes forward and backwards and the same on my heels.

Monday Nov 1, 2010 #

Strength and Conditioning 1:01:38 [3]
ahr:102 max:139

Strength and Conditioning in the gym in the morning. Mobility warm up for 15 minutes then the same as Friday. 3 sets of 5 reps, Back squats, TRX row, Stiff leg dead lift bodyweight+ press ups then final circuit of turkish get ups, med ball sit ups and lat raises. Then cool down and roll out and ankle stability stuff.

Cycling 1:00:19 [4]
ahr:145 max:171

Spinning, 10 minutes wam up and then 3 sets of 10 minutes hard sat down then 5 minutes stood up then 5 minutes cool down.

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