Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Jun 30, 2011:

activity	#	time	miles	km	+m
Running	21	16:03:23	76.74	123.5	2791
Orienteering	15	11:32:24	57.48	92.5	2563
Strength and Conditioning	6	5:55:00
Cycling	1	45:00
Stretching	2	30:00
Total	26	34:45:47	134.22	216.0	5354

2:28

0:00

» now

Thursday Jun 30, 2011 #

Running 3:58 [1] 0.58 km (6:50 / km) +15m 6:03 / km

Warn up jog with team.

Orienteering 25:51 [3] 3.26 km (7:56 / km) +183m 6:11 / km

Part of course on a lovely hilly bit of area near Wehjerowo reminded me how much I enjoy this terrain plus feeling pretty good.

Running 4:19 [1] 0.62 km (6:58 / km) +3m 6:49 / km

Warm down.

Just walked on a line course through Mardley Heath as woke up this morning feeling like I did on Saturday sore dry throat swollen glands and phlegmy I was feeling back to normal yesterday so I just don't know however I am eating plenty of fruit and veg drinking lots of water took it easy today just walking focussing on following the line and had a nap this afternoon. I have decided I will be fine once I get to Poland.

Tuesday Jun 28, 2011 #

Running warm up/down 25:00 [2] 2.2 km (11:22 / km)

Warm up jog and drills before hand - felt so heavy
Warm down jog - much better

Running hills 12:00 1.34 km (8:57 / km)

10*15 sec hill sprints proper all out sprints with 1 min rest
Actually after poor feeling warm up was a really good session and felt much better after and faster.

Monday Jun 27, 2011 #

Running 39:02 [3] 6.64 km (5:53 / km)

Easy run with some sets of strides in.
Was very hot, good acclimatisation for next week will need to drink plenty every morning. Beginning to feel better.

Sunday Jun 26, 2011 #

Note
(rest day)

Another rest day travelling still not feeling 100% as well hopefully better tomorrow.

Saturday Jun 25, 2011 #

Note
(rest day)

Rest day - say I told you so, woke up with a sore throat, improved through the day though worth resting. Done some stretching too.

Friday Jun 24, 2011 #

Running 9:57 [2] 1.67 km (5:57 / km) +180m 3:52 / km
ahr:147 max:173

So after train and bus journey, where the bus driver stopped outside everyone's houses and seemed to know everyone who got on the bus! I left bag in bushes and jogged to top of hill and had a gander at view as I did a loop at the top.

Orienteering 25:19 [4] 3.25 km (7:47 / km) +72m 7:01 / km
ahr:149 max:171

15 controls in a short downhill course with lots of direction changes. Good until 10 and 13 obviously getting tired it was losing concentration for one second and then that was it.
Looking at the quickroute I wasn't doing too badly except for the controls I identified where one I needed to plan and the other count the paths better!
There were no flags so I did have to stop a few places to confirm control site.

C • Map for Course 1 2

Orienteering 35:24 [4] 4.17 km (8:29 / km) +127m 7:22 / km
ahr:153 max:174

Course two longer with fewer legs, started well but made a poor route choice through a lot of disgusting open stuff and worked hard after that to remotivate myself.
Looking at Quickroute should definitely have avoided the yellow and need to be more confident attacking controls.

C • Course 2 map 5

Running 19:34 [2] 3.14 km (6:14 / km) +26m 5:59 / km
ahr:138 max:154

Jogged down from Cambusabarron to Stirling station with 2 minutes to spare to catch my train.

Thursday Jun 23, 2011 #

Strength and Conditioning 1:00:00 [3]

10 minute warm up spin
Then warm up mobility exercises broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*3 squat 45kg with 6 bx jumps between them.
3*8 keiser power pull downs
hurdle mobility work forward, side, skips, under over etc
3 * 5 step bound
icky shuffle
2*10 box drop hurdle hops

Stretch and rolling.

C • Start easing up now Bex 3

Running 21:06 [2] 3.16 km (6:41 / km) +64m 6:04 / km
ahr:133 max:157

Warm up jog and drills and strides slight niggle in right butt cheek. But feeling good after warm up.

Running 33:00 4.51 km (7:19 / km) +36m 7:02 / km
ahr:143 max:181

Intervals session - pyrmaid.
100m, 200m, 400m, 200m, 100m, 100m, 200m, 400m, 200m, 100m with 90sec-2 min rest

Very short but very fast did stick to grass as shins bit iffy yesterday. Felt good apart from secon 400m when felt absolutely dead but I guess that's idea. Oh and silly builders watching me and commenting eurgh.

Then 10 minute warm down.

Wednesday Jun 22, 2011 #

Stretching 20:00 [1]

Gentle stretching and rolling and some exercises for my shins and to keep calves loose.

Running 15:50 [2] 1.78 km (8:54 / km) +49m 7:49 / km
ahr:125 max:154

Warm up over to Pollock plus a few drills feeling a bit sleepy and heavy in legs to begin with but forgot about it after a while.

Orienteering 40:12 6.47 km (6:13 / km) +134m 5:38 / km
ahr:147 max:177

7 intervals on Pollock, the estate by the seat and the uni central area. All of them only 3 controls of varying leg lengths. I was trying to practise the start by not planning beyond the end of the three controls and each time making sure I spiked the first control by quickly choosing a route and making sure I ahd the important points picked out on it, therefore I could concentrate on the centre of circle and planning next leg. This improved through session as I got better at picking out the obvious features to pick up.

Running 10:08 [2] 1.64 km (6:11 / km) +23m 5:46 / km
ahr:133 max:140

Warm down jog feeling pretty heavy but pleased with session as improved through out it.

Tuesday Jun 21, 2011 #

Running 17:47 [2] 3.13 km (5:41 / km) +109m 4:51 / km
ahr:163 max:199

Warm up jog and few drills kept the time of drills lower as absolutely chucking it down with rain as it has all day didn't have much choice except to go out in it and get soaked through! Felt all fine through the warm up.

Running 38:16 5.34 km (7:10 / km) +169m 6:11 / km
ahr:143 max:181

10*30 second hills with a rest that allowed my heart rate to drop to below 120 bpm again so about 90 seconds generally. All good feeling fine pushing it up the hills no niggles.

Then warm down back to the flat good to get back and have a bath!

Monday Jun 20, 2011 #

Note
(rest day)

Sunday Jun 19, 2011 #

Orienteering 1:02:57 [3] 7.53 km (8:22 / km) +200m 7:23 / km

Went out on one of the training maps next to the campsite at JUnkola. The first two controls were rubbish didn't do what I planned to and wobbled around. However I pulled it together for the rest of the course which included a mixture of leg lengths. It worked because I was decisive and thought exactly about what I wanted to see.

Saturday Jun 18, 2011 #

Running 8:42 [1] 0.89 km (9:47 / km) +27m 8:31 / km

Orienteering 45:25 [3] 6.93 km (6:33 / km) +119m 6:02 / km

Venla leg 2
I didn't think I lost that much time but seems I did. I did make a mistake and one bad route choice. Will look at route trace and work out where I was losing time. I know I felt that when I finished I had some left in me as in I could push harder need to work out how to push to my limit.
I really enjoyed it however didn't ever just wish I was at the end, was such a challenge and loved the forest. More orienteering like that please!

Running 11:44 [1] 1.0 km (11:44 / km) +26m 10:22 / km

Friday Jun 17, 2011 #

Orienteering 40:35 [3] 5.5 km (7:23 / km) +76m 6:54 / km

Warm up to the model map and then 6 controls.
Focussed on the circle and worked well though need to work harder to also get through all the stuff on the ground. I know I can choose good route choices so it's just making sure I don't lose time in the circle.
Warm down back to tent.

Thursday Jun 16, 2011 #

Running 1:05:00 [2]

Easy run in Stockholm in the sun with Kirstin and Jet shins feeling better, went down the Djurgarden map but just ran on the paths. Already more relaxed and excited about Jukola.

Wednesday Jun 15, 2011 #

Cycling 45:00 [4]

Did 10 minutes warm up.
Then 5 minutes stood up at very high intensity followed by 5 fast but less intense repeat twice more and 5 minute cool down.
Pushed on the high intensity, I didn't do a run or hill session because shins were a bit sore after intervals yesterday.

Stretching 10:00 [3]

Stretching in the gym after cycling.

Tuesday Jun 14, 2011 #

Strength and Conditioning 1:00:00 [3]

Warm up: 10 minutes jog to gym then broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*3 40/45kg Back squats in a set with 3* 3 box jumps
3*3 15kg weighted press ups in a set with 3*10 med ball wall taps
5* 5 step bound
3*10 box drop with hurdle hop
3*10 icky shuffle

Finished with stretching and rolling out.

Running 13:55 [2] 1.64 km (8:29 / km) +39m 7:36 / km
ahr:115 max:161

Warm up with jet around the meadows.

Orienteering 48:11 [4] 6.69 km (7:12 / km) +142m 6:31 / km
ahr:150 max:182

Orienteering intervals on city map
200m sprint
7-8 minutes sprint loop
repeat three times and finish with 200m

Felt good was orienteering smoothly head up and then felt fast on the sprints.

Running 15:00 [1] 2.12 km (7:05 / km) +26m 6:40 / km
ahr:135 max:151

Warm down jog.

Sunday Jun 12, 2011 #

Running 17:54 [2] 2.26 km (7:55 / km) +98m 6:30 / km
ahr:144 max:182

Usual warm up routine: jog strides and drills

Orienteering 15:35 [4] 3.03 km (5:09 / km) +84m 4:31 / km
ahr:162 max:177

Sprint race in Macclesfield
Was wanting it to go well too much rather than thinking about it what I was doing.
Really mucked up the first control got my knickers in a twist and let it put me off until I went to 12 before 7 then the rest of the race had much better focus.

Running 7:46 [1] 1.28 km (6:04 / km) +15m 5:44 / km
ahr:134 max:153

Warm down jog back to assembly just knowing I need to not get frustrated if it's not going as well as expected.

Running 16:01 [1] 2.03 km (7:53 / km) +119m 6:06 / km
ahr:133 max:166

Warm up jog and drills trying positive thinking about the race what I was going to do not what could go wrong.

Orienteering 20:53 [4] 4.06 km (5:09 / km) +93m 4:37 / km
ahr:169 max:180

Final of the sprint race - it was more of an urban race than sprint. Started more steadily and speeded up towards the end. Still not the best time don't know if I was just tired after training or what.

Running 9:02 [1] 1.48 km (6:06 / km) +36m 5:27 / km
ahr:137 max:157

Warm down jog

Saturday Jun 11, 2011 #

Running 25:00 [2] 2.5 km (10:00 / km)

Warm up jogs etc to the top of the hills for the downhill sessions.

Orienteering 15:00 [3] 1.7 km (8:49 / km)

Macclesfield forest downhill sesison mass start relay.

Orienteering 11:00 [3] 1.3 km (8:28 / km)

Macclesfield forest downhill sesison mass start relay.
These two sessions were interesting I wasn't really prepared for the pace especially down hill as I'm a woos and won't go fast cos i''m scared of falling. Anyway other than that just need to attack the control harder from the edge of the circle be more confident. The scond loop was not quite so steep and that was much better smoother and spiked all controls except the last one where was hesitant - it's then when I need more image of the circle so I know I ahven't gone far enough.

Running 8:00 [1] 1.0 km (8:00 / km)

Warm down jog

Running 13:00 [2] 1.5 km (8:40 / km)

Warm up up to the start, got lost on the way to assembly so was later than expected and a bit rushed but still got decent jog and drills in. Tried to think about process as I was warming up.

Orienteering 31:56 [3] 4.25 km (7:31 / km) +258m 5:46 / km

Middle race on North Macclesfield forest.
Felt it was better than yesterday on Brereton as overall I was more controlled much tinier mistakes but maybe more of them. Lost most of time on the steep legs both up and downhill. Going to have to work hard to motivate myself uphill and have good ctaching features so I can push it downhill. Otherwise the orienteering I was checking descriptions for every control had a good plan that for most I executed well.

Running 9:32 [1] 1.12 km (8:31 / km) +40m 7:14 / km

Warm down jog.

Friday Jun 10, 2011 #

Running 11:19 [2] 1.37 km (8:16 / km) +42m 7:09 / km

Warm up jog up and over some spurs. Few dynamic stretches.

Orienteering 28:44 [4] 3.94 km (7:18 / km) +150m 6:07 / km

Middle race on Brereton spurs, very relevant. And good opporunity to get teh frantic racing out of my system. Went well out of the start to one, then tried to speed up and ran past two. Was wobbly on controls until 4 then decided had to focus on getting controls not going fast. Really need to make sure I get good speed control by the time I get to Poland.

Orienteering 27:16 [3] 3.23 km (8:27 / km) +102m 7:17 / km

Second race middle 'final' Went off last and started well had a really good race and dropped over 5 minutes on the last control - lesson to take away focus right until the finish control is punched; ignore crowds, solid plan even if control looks easy.

Running 9:48 [1] 1.33 km (7:22 / km) +22m 6:48 / km

Warm down jog as a group back to car.

Running 57:38 [2] 6.82 km (8:27 / km) +246m 7:10 / km

Beautiful recovery run over the Roaches back to the youth hostel. Such cools hills with big sandstone rocks and cliffs lots of climbers. Good views over the peak district and easy pace walking up hills was just a lovely session to fit in.

Thursday Jun 9, 2011 #

Strength and Conditioning 55:00 [3]

5 minute warm up on the bike and worm up exercises broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*5 power cleans
3*5 front squat
3*5 push jerk

3*5 Pull ups
3*5 MB floor slams

3*10 MB plyo sit ups - really getting the hang of this now its coming back over my head.
3*20 MB rotational taps

Rolling out afterwards.

Running 10:32 [2] 1.42 km (7:25 / km) +30m 6:43 / km

Warm jog with Julz to start and a few dynamic stretches but not feeling too bad.

Orienteering 34:24 [4] 5.23 km (6:35 / km) +149m 5:46 / km

Did a light green course on Ashridge, not as easy at this time of year as braken up so visibility down. Did as two seperate starts so both got a chance to to start first, with a 5 minute rest between each one. Felt good 1 and 2 hesitant on but after that really got into the map and hitting attack point quickly then getting into control felt fast but in control. Need to get head up more but also make sure I know what's in the circle so what will point me into the control. Good to go head to head a) go faster b) must focus on my own race.

Running 9:10 [1] 1.21 km (7:35 / km) +11m 7:14 / km

Warm down jog feeling tired.

Wednesday Jun 8, 2011 #

Running intervals 1:02:13 9.28 km (6:42 / km) +71m 6:27 / km
ahr:141 max:181

20 minutes of warm up 10 minutes of jogging and 10 of drills and strides
800m, 600m, 400m, 200m, 200m, 400m, 600m, 800m with 90 second rest
Wasn't feeling great to begin with and then on the intervals after second 200m my right calve was sore to push off from.
10 minute cool down.

Tuesday Jun 7, 2011 #

Running 27:07 [2] 4.12 km (6:35 / km) +210m 5:15 / km

Easy easy run to wake me up and get me out the house finish with 4 sets of strides and some sets of ickly shuffle and fast feet drills.

Running 10:26 [1] 1.56 km (6:41 / km) +27m 6:09 / km

Warm up jog

Orienteering 47:03 [3] 5.86 km (8:02 / km) +285m 6:27 / km

Orienteering 3 loops at Wendover a mass start. I did try to think about techniques during the wrm up but obviously not as focussed as usual as made 180 degree error at the start and took me a good 100m to work it out. Anyway so I spent the first loop a bit frustrated but actually finding the controls I was doing well just getting to them was the hard work.

Running 11:36 [1] 1.66 km (6:59 / km) +35m 6:19 / km

Warm down jog

Monday Jun 6, 2011 #

Strength and Conditioning 50:00 [3]

Warm up: 10 minutes on the bike then broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*5 40/45kg Back squats in a set with 3* 5 box jumps
3*5 15kg weighted press ups in a set with 3*10 med ball wall taps
5* 5 step bound
3*10 box drop with hurdle hop

Missed out the icky shuffle but planning an easy morning run for 10 minutes to wake me up so will finish with a few strides and some foot speed drills.

Sunday Jun 5, 2011 #

Running 20:00 [1] 2.2 km (9:05 / km)

Warm up jog to reccy first and last part of the race. Then some drills as feeling very tired and sore from yesterday - went to bed at 9 and slept until 8 was very tired and caught the sun more than i meant to.

C • A great weekend 2

Running 27:57 [5] 6.0 km (4:40 / km) +168m 4:05 / km

Coombe hill race. A sort of hill race one long runnable up hill then steep down hill in a gully then very steep uphill than flattened off and long down. Considering how awful i felt to start in the warm up felt pretty good on the run until final downhill and left calf/hamstring sore but otherwise enjoyed it all and enjoyed the racing aspect catching people. Plus second womam - won a free pud meal.

Running 14:24 [1] 1.11 km (12:58 / km) +44m 10:49 / km

Warm down jog until got to a field with a stallion in that wasn't happy with our presence so turned back. Left calf top/hamstring sore.

Saturday Jun 4, 2011 #

Running 18:54 [2] 2.38 km (7:56 / km) +30m 7:28 / km
ahr:131 max:161

Warm up jog round the track to the start and then 5-6 minutes of drills. Feeling pretty nice and loose in the muscles today. Start off of sprint training day with Tess Sarah and Murray very nice sunny and allowed in RMAS new area to me.

Orienteering 31:12 [4] 5.33 km (5:51 / km) +68m 5:30 / km
ahr:159 max:179

Sprint intervals on Sandhurst planned by Dave. They got more technical as time went on, so as you got tireder it gets harder. I went out with control circle and plan ahead in my mind again. Getting more smooth through controls and planning ahead for 90% of controls now. Didn't actually do it with Sarah or tess as wanted to do it at my own pace concentrating on my aims, however was good to warm up with them and get foccused and really well planned. Need to work out smoother route choices that enable me to plan better.

Running 15:58 [1] 2.41 km (6:38 / km) +15m 6:26 / km
ahr:133 max:150

Warm down still feeling pretty good.

Running 8:36 [1] 1.13 km (7:37 / km) +60m 6:01 / km

Warm up jog to the start and had a good discussion about the settings and aims of the race. A qualifier race where control and spiking the controls is important.

Orienteering 38:48 [3] 5.12 km (7:35 / km) +168m 6:31 / km

Middle type race on 1:5000 map at Hankley.
Was doing well to begin with planning ahead and trying to stay in control.
I couldn't find the flag at two though I was stnading right beside it, needed to look up more a theme for the other mistakes in the course. Otherwise I was going steady and getting controls well until after the steep hill to 16 and heat and tiredness kicked in and my bearing across slope wasn't as accurate as I needed I lost height and hesitated too early. Then in the final part two controls I made mistake on as I didn't listen to the alarm bells and look up along my bearing to see the shape of the land and to sight slong my bearing.

Running 20:00 [2] 3.0 km (6:40 / km)

Warm down jog to collect controls with sarah good chat about coping in the heat and the map which has newly been redone at 1:5000

Friday Jun 3, 2011 #

Strength and Conditioning 1:00:00 [3]

Warm up: 10 minutes on the bike then broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.

3*5 power cleans
3*5 front squat
3*5 push jerk
I always find the first set of all these exercises really hard and the rest fine.

3*5 pull ups
3*5 MB floor slams

3*10 Mb plyo sit ups
3*20 MB rotational taps

Rolling out afterwards, good on ym calves.

Running 53:53 7.75 km (6:57 / km) +106m 6:30 / km
ahr:143 max:181

10 minute warm up jog - felt really really sluggish to begin with slight niggle in shins.
10 minute drills - way less sluggish afterwards
6* 1 minute with 90 second rest
6* 30 seconds with 1 minute rest really trying to get leg turnover higher, actually felt fine not sure I was pushing hard enough.
10 minute cool down

Thursday Jun 2, 2011 #

Running 14:03 [2] 1.96 km (7:10 / km) +39m 6:31 / km
ahr:124 max:156

Warm up jog began feeling very stiff and so did 10 minutes very easy jog followed by a few easy strides.

Orienteering 41:39 5.65 km (7:22 / km) +155m 6:29 / km
ahr:149 max:173

Went over to Burnham vegetation much like Poland bit more undergrowth but not much, however not as hilly/steep.
Did 3 1.5-2km loops all about 10 minutes with a few minutes rest between.
My focus was control circle plan ahead. I changed from description to circle as I wanted more detail to lead me into the control. This worked well on the first couple of controls of each loop then the next one wouldn't have planned ahead forcing me to slow down at the control must force myself on easy bits of legs not to switch off but to plan ahea. However also need to look up when in forest as lost bits of time getting stuck in thick stuff that could have been avoided. Overall though good but would be even better to race someone put the pressure on.

Running 10:43 [1] 1.63 km (6:34 / km) +18m 6:14 / km
ahr:139 max:148

Warm down, had a thorn in the pad of my big toe makes pushing off really hard, tried to take it out but couldn't find then thorn as so many bits of dirt on my toe. So painful warming down but enjoying the sun and thinking over my session.

Wednesday Jun 1, 2011 #

Strength and Conditioning 1:10:00 [3]

In the gym at home not as much space so have to do weights stuff in gym then come home to garden to do the rest.
Warm up: 10 minutes on the bike then broom handle squats, single leg squats, long press up, broomhandle lunges, paloff press, wood chopper press, dead bugs, MB wall taps, MB rotational taps, box jumps.
Felt a bit dosy to begin with then woke up and felt pretty good.

3*5 40/45kg Back squats in a set with 3* 5 box jumps
3*10 power pulls downs
3*5 15kg weighted press ups in a set with 3*10 med ball wall taps and then 3*10 overead wall taps.
5* 5 step bound
3*5 icky shuffle
3*10 box drop with hurdle hop

Stretching

Running 19:36 [2] 3.12 km (6:17 / km) +139m 5:08 / km

Warm up jog with parents up and out onto the common. Felt dead tired to begin with don't know why early bed and get up when wake up, also daytime naps!

Running hills 37:26 4.23 km (8:51 / km) +229m 6:58 / km
ahr:147 max:182

Hill reps with my dad could stick almot with him on the steep bit but lost him as flattened out at the top. Really good to train with someone.
12* 55 seconds with 2 minute walk down hill rest. Very very painful.

Running 21:31 [2] 3.24 km (6:38 / km) +148m 5:24 / km
ahr:140 max:165

Warm down jog home, feeling very tired to begin with but better by the end.

« Earlier | Later »