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Training Log Archive: bexharding

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	29	22:20:23	116.61		187.66		4015
Orienteering	15	11:38:42	56.73	(12:19)	91.3	(7:39)	1420
Strength and Conditioning	6	6:00:00
Cycling	2	5:11:20	64.7	(4:49)	104.13	(2:59)	628
Total	41	45:10:25	238.04		383.09		6062

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Sunday Sep 30, 2012 #

10 AM

Running 12:12 [2] 1.71 km (7:08 / km) +188m 4:36 / km

Warm up jog and a few drills. Acclimatising. Feeling tired in my legs and a bit stiff I did stretch last night and rolling a ball under my foot really eased my calves last night but seems they are back this morning.

Orienteering 48:32 [4] 7.88 km (6:10 / km) +218m 5:25 / km

Compass Sport Cup Final Teviothead.
Quads tired on uphills to start but then forgot about all that and focussed on getting to the right place oh and fighting the wind!!
Again felt like I pushed hard to begin with and maybe lost pace a little to the end and didn't feel dead when I finished. Having said that had planned to go out for another wee run and got completely put off by the weather!

Map and review http://bexharding.blogspot.co.uk/2012/09/the-sunda...

Running 14:49 [1] 1.88 km (7:53 / km) +11m 7:40 / km

Warm down jog with Mairead

5 PM

Running 28:02 [2] 4.46 km (6:17 / km) +125m 5:31 / km

Recovery jog of an evening from the horizontal rain to beautiful sunshine and actual views.

Saturday Sep 29, 2012 #

2 PM

Running 1:01:12 [3] 10.53 km (5:49 / km) +241m 5:13 / km

Loop over the top of braids and back. Slighty tense shoulders otherwise feeling good.

Friday Sep 28, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up

Circuit 4* 30:15 with 1.30 rest between sets
Similar to Wednesday FItball Dead Bugs, TRX rows, weighted sit ups, eccentric push ups, pilates legs, box landings, Box astrides, high step ups.

Boxing with a partner - successfully beat Kirstin to a pulp! Ha no still once I got the stance better I was a bit more powerful.

Rolling back and shoulders
Flexibility glutes, hip flexor, hamstrings and calves
2* ankle stability exercises

12 PM

Running 1:05:24 [3] 10.3 km (6:21 / km) +344m 5:26 / km

Run round blackford and Braids.

Thursday Sep 27, 2012 #

6 PM

Running 8:38 [1] 1.5 km (5:45 / km) +25m 5:19 / km

Warm up

Orienteering 38:30 [3] 6.97 km (5:31 / km) +104m 5:08 / km

City FWTN
Started well, the aim was to know where I was going in and out of the control even this meant stopping along the leg. Really good planning to begin withdescriptions too using , not so good later on needing to stop more, maybe to do with it getting dark and not being able to read the map. Next time I will do the same but use easy parts of the leg to plan.

Running 5:28 [1] 0.86 km (6:21 / km) +5m 6:11 / km

Warm down

Wednesday Sep 26, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up as per usual

4* 30:15 circuit today more about concentrating on engaging the right muscle than being out of breath all the time.
Dead Bugs, TRX rows, weighted sit ups, proper push ups, pilates legs, box landings, single leg dips, step ups.

Core 3 times around - 12 v sits and 16 plank shoulder touches

Flexibility
2 Ankle exercises
Further stretch and run home

3 PM

Running 1:23:29 [3] 9.18 km (9:06 / km) +493m 7:10 / km

Took Charlotte out to the Pentlands and was glad of the company! Nice run, not to hard and not too far up and down in terrain a bit. Got the bus out and back but hopefully from next week we should have a minibus organised.

Tuesday Sep 25, 2012 #

1 PM

Running 1:10:46 12.29 km (5:45 / km) +303m 5:08 / km

15 minute warm up - ITB(i think...) tight but eased with gentle stretching and the musle between left shoulder blade and spine (trapezeus?) sore.
Then 3* long hills with 4 min recovery times for the hills were 11.28, 11.42, 11.46 so first one quite a bit faster than second two, funny ebcause the wind felt worst on the first one. The hill is 90m climb in 2km with a fairly flat first 800m
10 min cool down didn't feel my niggles in the cool down.

5 PM

Running 28:36 [2] 3.52 km (8:08 / km) +23m 7:52 / km

The warm up and drills before intervals. Didn't do intervals but focussed on style and quick foot contacts and head up in drills.

C • Nice one 3

Monday Sep 24, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm upbody weight squats, lunges, bum kicks, mobility, crunches, press ups TRX rows. Stepping off boxes to engage hamstrings.

Still circuit type exercises but today we just did them in sets not to a particular time.
Squats, Bench press, Hamstring curls, DB bicep curl and overhead press, DB row, weighted sit ups, single leg glute holds.

Finished with stretching.

5 PM

Running 49:03 [2] 8.3 km (5:55 / km) +99m 5:35 / km

Short easy recovery feeling seriously battered by yesterdays forest!

Sunday Sep 23, 2012 #

10 AM

Running 14:37 [1] 1.56 km (9:22 / km) +38m 8:22 / km

Warm up

Orienteering 1:20:15 [3] 9.67 km (8:18 / km) +309m 7:09 / km

Errochty short brown. SHI individual.
Again I felt strong in the main. Started off a bit aggresive fighting the forest, then cooled it off a little and tried to be controlled again. Worked well until 15 then lost concentration a bit and lost a bit of confidence, slowed down and a few slight misses of 15 seconds on a couple controls.

Running 9:36 [1] 1.46 km (6:35 / km) +15m 6:16 / km

Warm down

2 PM

Orienteering 17:06 [2] 1.85 km (9:15 / km) +97m 7:20 / km

Control collecting

Saturday Sep 22, 2012 #

2 PM

Running 35:51 [1] 2.77 km (12:57 / km) +73m 11:26 / km

Orienteering 42:35 [4] 5.7 km (7:28 / km) +151m 6:36 / km

SHI relays went out on last leg in 3rd minute down on 2n and 2 and half on 1st with 4th just behind. Just kept in control and working hard when I could, and though I was tired when I finished it did't feel beyond me. A few wobbles, will try to get map and routes up asap.

C • Review of the race 1

Running 14:26 [1] 1.95 km (7:24 / km) +50m 6:34 / km

Friday Sep 21, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up
Circuits 4*8 station 30:15
Couple glute focussed exercises
mobility
rolling

4 PM

Running 58:02 [3] 9.14 km (6:21 / km) +354m 5:19 / km
ahr:136 max:168

Run to collect bus the long way around and up the seat, down and along to Craigmillar quick loop then along to pfeffermill.

Thursday Sep 20, 2012 #

10 AM

Running 1:09:03 10.73 km (6:26 / km) +289m 5:40 / km
ahr:143 max:174

Run onto the stop of slaisbury crags and down and two loops of round the bottom from next to holyrood palace up to Pollock then back along the road under the crags towards holyrood palace. Jog back.

Wednesday Sep 19, 2012 #

Strength and Conditioning 1:00:00 [3]

Very similar session to Monday
Warm up with mobility easy exercises.
7 station circuit with same exercises 4 times. Slight doms in shoulders from Monday still but otherwise felt better than Monday.
Finished with some core exercises plank, side plank, proper press ups from the floor.
Then flexibility, then rolling and we finished by half 8 even with all the flexibility - brilliant!

5 PM

Running 35:53 [3] 5.46 km (6:34 / km) +115m 5:57 / km
ahr:131 max:167

Running to the event.

Running 36:27 [4] 7.1 km (5:08 / km) +45m 4:59 / km
ahr:158 max:177

INT unrban event at Mortonhall area started out very easy and planning well then tried to challenge myself by limiting how many times I could look at the map then had a couple of wobbles where I was just running and not planning so just focussed on making good plans instead.

Running 27:27 [3] 5.21 km (5:16 / km) +32m 5:07 / km
ahr:137 max:153

Running home

Tuesday Sep 18, 2012 #

5 PM

Running 21:36 [2] 2.99 km (7:13 / km) +11m 7:06 / km
ahr:134 max:160

Warm up jog and drills.

Running 21:16 [4] 4.47 km (4:45 / km) +15m 4:41 / km
ahr:150 max:160

Tempo run with Kirstin still able to talk so not that fast, not ready to start intervals but still wanting to get out everyday.

Running 19:26 [1] 2.97 km (6:33 / km) +38m 6:09 / km
ahr:123 max:143

Warm down

Monday Sep 17, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

New warm up! Very similar to the old one body weight squats, lunges, bum kicks, mobility, crunches, press ups etc.
4* 30:15 circuit with 7 exercises - very simple good intro back after the summer
MB slams, DB curls, crunches, TRX row, jump chins, bench press(bar only), back squat(bar only)
Then set of hamstring curls
Stretching and mobility.

5 PM

Running 55:15 [3] 9.53 km (5:48 / km) +151m 5:22 / km

Easy evening run typical monday route along the cancal over craiglockhart and back into town

Sunday Sep 16, 2012 #

12 PM

Cycling 2:24:56 [3] 49.62 km (2:55 / km) +85m 2:54 / km
ahr:115 max:158

Very saddle sore from yesterday. Cycle out along the coast, have been told many times of the ease of cycling out and then turning back into the wind. Finally experienced it, couldn't say I enjoyed all of the return journey but felt great when I finished.

Saturday Sep 15, 2012 #

3 PM

Cycling 2:46:24 [3] 54.51 km (3:03 / km) +544m 2:54 / km
ahr:117 max:157

Cycled south out of Edinburgh not enitrely sure where I was going only knew there looked like some slightly smaller hopefully less busy to the south east of the city. Lovely afternoon massively enjoyed the ride.

Friday Sep 14, 2012 #

2 PM

Running 57:27 [2] 8.17 km (7:02 / km) +264m 6:03 / km
ahr:123 max:181

Ran up to whinny hill and helped with a bit of coaching and then collected a few controls and ran home

Wednesday Sep 12, 2012 #

4 PM

Running 1:06:04 [3] 9.87 km (6:42 / km) +306m 5:48 / km

Back on the seat for a fairly hilly easy run.

Monday Sep 10, 2012 #

7 AM

Running 12:52 [1] 1.87 km (6:53 / km) +4m 6:49 / km
ahr:129 max:151

Warm up jog to the start aim for session - contour shapes and compass leaving controls.

Orienteering 1:02:53 [3] 8.76 km (7:11 / km) +124m 6:42 / km
ahr:152 max:169

Long training near Kajaani another beautiful forest. Going pretty straight is best just following the curves of the contours. However you have stay on your toes as a couple of legs could have done some major climb avoidance - hills aren't big but they are very steep.
Started off a bit hesitant but getting everything correct, spiked fewer controls towards the end but checking compass on leaving is a good habit I would catch myself just leaving in relation to the direction I came to the control from much better to check compass.
ps I want to run WOC next year!

Running 1:55 [1] 0.28 km (6:51 / km)
ahr:132 max:146

Jog back to the car.

Running 7:22 [2] 0.85 km (8:40 / km) +28m 7:26 / km
ahr:128 max:140

Jog out to the start of the next exercise.

Orienteering 46:08 [2] 4.99 km (9:15 / km) +78m 8:34 / km
ahr:131 max:162

2nd exercise of the day - middle style race.
Completely not with it at the start - didn't have an aim just thinkinh about getting back and mind straying to travelling later. First 2 controls were a major cockup and then in a mood with myself for a bit. Decided to cut it short and do a few controls well restarted and from then on planned contour shapes I was going to see and found the controls- my routes were a far smaller percentge deviation from straight line.

Sunday Sep 9, 2012 #

7 AM

Running 12:53 [2] 1.59 km (8:06 / km) +18m 7:40 / km
ahr:145 max:165

Warm up around one and two then drills and back to two to start the training properly.

Orienteering 45:56 [3] 7.08 km (6:29 / km) +51m 6:16 / km
ahr:162 max:176

2 to the finish going well to start with but didnt' adapt well at the end to changes in vegetation - the young trees were slower going and harder to pick out contours and required more contact.
Head up all the way.

Running 10:48 [1] 1.28 km (8:26 / km) +11m 8:06 / km
ahr:137 max:155

Warm down taking photos of the terrain.

1 PM

Running 21:34 [3] 2.78 km (7:45 / km) +182m 5:51 / km
ahr:155 max:174

Warm up up the top of the hill

Orienteering 1:02:18 [3] 6.65 km (9:22 / km) +176m 8:16 / km
ahr:160 max:174

Re ran the middle race from yesterday. Far better flow than yersterday and better contact even on different routes. Felt better running not sure I was any quicker to be honest but it felt better just have to improve reading the map on the run.

Running 6:46 [2] 0.98 km (6:54 / km) +2m 6:51 / km
ahr:137 max:176

Warm down, down being the operative word.

Saturday Sep 8, 2012 #

Running 15:00 [2] 1.5 km (10:00 / km)

Warm up few minutes on the map then up to the top of the hill.

Orienteering 1:02:00 [4] 6.0 km (10:20 / km)

NORT middle final

6 AM

Orienteering 33:41 [2] 3.95 km (8:32 / km) +112m 7:28 / km

Back out to the middle model to retry the leg I messed up yesterday and get my head in the game for later.

Friday Sep 7, 2012 #

Orienteering 14:50 [4] 3.3 km (4:30 / km)

As I said in the warm up enjoyable sprint with a few issues.

Running 30:00 [1]

Warm up - left more time for this today and had time to do a proper 15 minute jog around the map and then drills, was just about warm by the time I got to the pre-start. It is much chillier up here than it is in Sweden and Norway and Home too. Trying to empty my head and ignore people but hard when they're warming up aorund you. In control was the thoughts for this race, we knew it was going to be complicated and complex with lots of changes of direction. I wanted to make sure I knew which way I was going out of a control before I got there.
Main issues - too much head in the map missed a couple of turnings and had to go back on myself.
-too much looking at the competitors starting around me as the course criss crossed a lot and trying to work out if they were a minute in front or behind still.
However still happier with today than any other day despite not qualifying at all for anything!

Orienteering 35:00 [2] 3.7 km (9:28 / km)

Run over to model middle after getting back from sprinting
Lovely area but have to be accurate with the compass and know what you will see.

Thursday Sep 6, 2012 #

Orienteering 35:00 [2] 4.5 km (7:47 / km)

Morning jog on the sprint map around the stadion youth hostel.
Feeling ok after disrupted sleep orienteering flowing but my moves on the rocky stuff really weren't.

Wednesday Sep 5, 2012 #

Running 1:15:00 [3] 13.2 km (5:41 / km)

Lovely day.
Out for a longish recovery run at home before packing and flying out later.

Tuesday Sep 4, 2012 #

Orienteering 18:59 [5] 3.3 km (5:45 / km)

Sprint in Gothenberg, not great probably worse race don't think I've ever faffed so much on a sprint.
Absolutely knackered fell asleep after.

Running 18:00 [1] 1.5 km (12:00 / km)

Warm up

Monday Sep 3, 2012 #

9 AM

Running 1:23:08 [2] 7.92 km (10:30 / km) +119m 9:46 / km
ahr:142 max:170

Lovely orienteering as a three with Toni and Claire on an area just south of Gothenberg.
A bit of an orienteering masterclass, beautiful terrain feeling refreshed.

4 PM

Running 25:00 [4]

10 min warm up
8*8 second sprints
5 minute warm down

Lots of stretching in the sun on the lawn and nya varvet

Sunday Sep 2, 2012 #

Running 25:00 [1] 3.0 km (8:20 / km)

Warm up and cool down.
Warm up on warm up map through terrain.

Orienteering 38:26 [4] 4.2 km (9:09 / km)

Holmenkollen
Interesting and terrain better than expected. A slow steady start maybe missing flow? and then tired at the end and made a few route choice mistakes.

Saturday Sep 1, 2012 #

8 AM

Running 25:00 [2] 3.0 km (8:20 / km)

Warm up an down for the sprint
Jog up to prestart then around the warm up map trying to stay chilled but just thinking oh I'm starting first im very lowly ranked!! Then some drills.
Warm down with Cat after my race.

9 AM

Orienteering 16:33 [4] 2.8 km (5:55 / km)

NORT sprint qualifier at Holmenkollen.
Not an awful race by my standards a little indecision and racing too hard to start and underestimating how slow the forest was. However no major mishaps just shows har far below par I currently am.

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