Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Running	30	33:55:05	185.07	(11:00)	297.84	(6:50)	8746
Strength and Conditioning	12	12:00:00
Orienteering	6	6:07:08	27.37	(13:25)	44.05	(8:20)	1045
Cycling	3	3:31:28	27.96		45.0
Total	46	55:33:41	240.4		386.89		9791

2:52

0:00

» now

Friday Nov 30, 2012 #

11 AM

Running 2:21:25 [2] 14.18 km (9:58 / km) +749m 7:53 / km
ahr:141 max:175

Long run/orienteering oer silver how and loughriig beautiful winterday icy and clear!! :)
Pretty easy pace chatty with girls.
Contouring not great for foot.

Thursday Nov 29, 2012 #

6 AM

Running 51:10 [2] 8.03 km (6:22 / km) +72m 6:06 / km

Couple of laps of the meadows and some drills before school and travelling down to squad weekend. Foot feeling pretty average.

Wednesday Nov 28, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up

Same sesson as Monday

Rolling and stretching

12 PM

Cycling 1:45:19 45.0 km (2:20 / km)
ahr:132 max:162

My foor has been niggly for the past couple of weeks but I ahve been managing it and I thought it had gone but after yesterdays hills I seem to have inflamed it and it is sore to walk on and the back of the arch is slightly swollen, no running today plenty of stretching calves and rolling foot and session on the spin bike. The session wasn't the best Wednesday I've ever had but I did it and took Hambleden and Cold Ash maps to look at: going to have to have faith in my compass skills at the JK!

C • 105 mins... 2

Tuesday Nov 27, 2012 #

12 PM

Running 13:48 [2] 2.44 km (5:39 / km) +47m 5:10 / km
ahr:131 max:158

Jog over to the seat

Running 1:01:24 10.54 km (5:50 / km) +425m 4:51 / km
ahr:157 max:180

4* long hills
11.00 11.06 11.23 and 11.26

Running 11:32 [1] 1.88 km (6:08 / km) +15m 5:54 / km
ahr:121 max:139

Jog home

6 PM

Running 22:54 [1] 3.01 km (7:36 / km) +101m 6:31 / km

Drills
Strides felt tough

Monday Nov 26, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up

5 sets of 2 exercises - a complex...! Basically a stretngth exercise followed by a dynamic exercise using the same muscle area. each exercise done 3*10

Then 3* 6 exercise ab circuit 20:10 with 1 min between sets

Stretching

5 PM

Running 1:01:44 [2] 11.14 km (5:32 / km) +158m 5:10 / km

Easy easy run still just want to get rid of last of snottiness luckily most of chestiness of the cough gone so just headed around the road around the seat then a lap of the meadows.

Sunday Nov 25, 2012 #

10 AM

Running 12:53 [2] 1.78 km (7:14 / km) +25m 6:46 / km

Warm up jog

Running 1:07:07 5.65 km (11:53 / km) +342m 9:07 / km

Event at Greta Gorge.
Felt ok in the warm up kind of just wanted to get to the end of the course tried to think about what I should focus on whilst orienteering think I decided compass and simplificationg but almost as soon as I left the start I forgot this. I found the mud and marsh very draining my legs felt dead suddenly and I just spent the whole time worrying aboutlosing time for going slow and struggling through the terrain. Then got tireder and so made myself do map memory to force myself to simplify and focus this worked a bit but the course was still mostly jsut a jog or walk up the steep slopes for me. SO I got to 12 and I had taken me over an hour I stll had 1/3 of the course left so decided I was just going to head back and not finish the course I obviously didn't recover well from yesterday - my cold is not worse but it is maybe affecting my ability to recover.

Running 17:00 [1] 2.23 km (7:37 / km) +44m 6:57 / km

Jog back from 12 to the finsh and then to the carpark.

Saturday Nov 24, 2012 #

10 AM

Running 14:36 [1] 1.8 km (8:07 / km) +67m 6:50 / km
ahr:148 max:178

Warm up jog at Bishop wood nice clear morning really looking forward to the mornings training, despite not sleeping great my fault seem to be just carrying the end of my cold.

Orienteering 17:34 [2] 1.83 km (9:36 / km) +39m 8:41 / km
ahr:146 max:170

Low vis - practising compass try to use it well not just make the bearings but actually keep checking them looking for features along them and head up.

Orienteering 21:36 [3] 2.59 km (8:20 / km) +53m 7:34 / km
ahr:147 max:172

Map memory with charlotte. We took it in turns to memorise legs. Just showed you a) how far you could see in forest and b) how much you could simplify both made it possible to go pretty fast and actually the amou nt of time needed to look at the map wasn't as much as either of us had been spending.

Orienteering 18:52 [3] 2.47 km (7:38 / km) +32m 7:11 / km
ahr:151 max:170

Attack points and catching features but I used it to combine compass and simplification.
Pleased with how I flowed through controls and was able to use time to plan ahead. Think trusting my compass and putting my head up was getting into a good routine for me.

1 PM

Running 11:42 [1] 1.09 km (10:44 / km) +55m 8:35 / km
ahr:128 max:148

Warm up at Summerhouseknott - needed this pretty chilly and not so up for it this afternoon but once in the forest and warmer much more motivated.

Orienteering 17:28 1.35 km (12:56 / km) +25m 11:51 / km
ahr:145 max:182

Clock relay - Me and Andrew won!! However i can't really say I was orienteering that well, I didn't take time to get into the map to start with so first two legs was all over the place. More with it for last couple of legs, knew it was pretty rocky and the best lines were up and down re-entrants and picking up hill tops and walls. The area is very different to Bishop wood, a lot of windblow and the visibility much lower.

Orienteering 30:32 2.58 km (11:50 / km) +66m 10:30 / km
ahr:146 max:173

Attackpoints course at Summerhouseknott. Didn't enjoy first leg at all and second leg the control wasn't there and I suffered a bit of regret for going out on the course after a really good focussed morning I was being pushed all over the place by windblow, wasn't concentrating very well and controls weren't where I was expecting them However I decided I had planned the next two legs and I might as well do them and see. I was a lot more strict with my compass and the terrain wasn't so rough and I nailed the controls and enjoyed the rest of the course with controls where I was expecting them, I tried to just keep it steady and do the orienteering rather than think of speed. Better to be getting it right now, so I was almost instructing myself out loud as I got to key points.

Orienteering 30:45 2.75 km (11:11 / km) +94m 9:33 / km
ahr:147 max:174

Talk-o with Charlotte round the simplification course. Really good follow on from the previous course; running it with Charlotte kept it interesting and me motivated whilst the talk-o was like my instructions in the previous course. Suffered from major distractions when we went through the finish and I took the wrong path out of it! Otherwise good I was saying "and the control will be behind the hill" and there it would be!

Running 9:02 [1] 1.29 km (7:00 / km)
ahr:126 max:144

Warm down.

Friday Nov 23, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Mondays session

Short stretch and away

12 PM

Running 1:00:02 [2] 9.17 km (6:33 / km) +308m 5:36 / km
ahr:145 max:196

Easy run with Alison feeling a bit rubbish on the hills. Showed her round the time trial route on whinny hill then ran down to Peffermill to collect minibuses. By the time I got back onto th road feeling better.

Thursday Nov 22, 2012 #

4 PM

Running 15:42 [2] 2.62 km (6:00 / km) +41m 5:34 / km
ahr:136 max:162

Warm up very hrd to get myself out the door just told myself I had to do it. It was dark and wet, but not so bad once I got going to be honest saw a fox twice which definitely made me feel better as at least I ahd a hot shower and tea waiting at home for me.

Running 52:15 [4] 8.6 km (6:05 / km) +367m 5:00 / km
ahr:160 max:182

Hills

3* long hills bit slower than usual 12.00, 11.467 and 12.03 maybe a combination of being under the weather on Tuesday and the soggy soggy ground...?
Then 1 short hill 3.55

Running 12:22 [1] 1.92 km (6:26 / km) +15m 6:12 / km
ahr:125 max:162

Warm down

Wednesday Nov 21, 2012 #

Strength and Conditioning 1:00:00

Warm up

Linnea led a Gympa session a sort of circuits/aerobics/core session to music with jumping and body weight! Pretty tough

Stretching and mobility

C • Hey, are you about Monday/T... 3

2 PM

Running 1:44:26 13.01 km (8:02 / km) +430m 6:53 / km

Very easy pace long run didn't push it up the hills as normal just kept it all very steady. Feeling grand now - blown the last of cobwebs of whatever I had yesterday out!

Tuesday Nov 20, 2012 #

5 PM

Cycling 1:01:06 [2]
ahr:127 max:146

Cross training in the gym taking it very easy woke up not feeling well swollen glands blocked ears and generally achey. This is why I don't do easy weeks! It is better just to keep going, that's why I bundled myself up walked to the gym did a session keeping heart rate 120-140 easy. Felt much better after but glad I didn't do hills.

Monday Nov 19, 2012 #

10 AM

Running 1:01:34 [3] 7.96 km (7:44 / km) +351m 6:20 / km

Arthurs Seat hilly run. SO windy sometimes couldn't move forward and others couldn't stop! Legs not feeling bad which is good after easy week.

6 PM

Strength and Conditioning 1:00:00 [2]

Warm up

Slightly more weighted session - Step up and OH press, DB bench press, box jump and landings, Lat pull downs and then DB plank row.

Abs circuit

Stretch and rolling

Sunday Nov 18, 2012 #

10 AM

Running 55:31 [3] 7.66 km (7:15 / km) +269m 6:10 / km
ahr:142 max:167

Run in terrain.

Saturday Nov 17, 2012 #

9 AM

Running 1:56:35 [3] 16.77 km (6:57 / km) +816m 5:36 / km
ahr:147 max:171

Long run from Bowanhill up skelfhill pen round the top of the forest and back with Doug. Foot fine and good terrain.

Friday Nov 16, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Session

Cool down

8 AM

Cycling 45:03 [3]
ahr:131 max:150

Foot a bit stiff last night, so did spin session. Nothing too hard. Seemed to help to stay off my feet as I was fine over the weekend.

Thursday Nov 15, 2012 #

5 PM

Running 59:04 [2] 10.87 km (5:26 / km) +155m 5:04 / km
ahr:143 max:210

Hour run ending with 4*strides

Been working on shoulders but tight again this evening.
Tight calves and feet a little spin tomorrow maybe, in terrain over weekend so that's all good!

Wednesday Nov 14, 2012 #

7 AM

Strength and Conditioning 1:00:00 [1]

Warm up

Same session as Monday

Stretching rolling, really focussing on shoulders and feet/calves. Everything feeling much looser!

6 PM

Running 19:28 [1] 2.08 km (9:22 / km) +23m 8:53 / km
ahr:139 max:161

Warm up few drills

Orienteering 51:08 7.87 km (6:30 / km) +85m 6:10 / km
ahr:169 max:187

FVO night-o at Falkirk Wheel.
Loved it everything from mass start, to it being at night (unusual for me!), the soddeness and muddiness. Orienteering mostly easy with routechoice or some pretty difficult. I was mostly keen to begin with, trying to make good plans which I did. Just couple of controls near the end 11, 12 and 13 where I wasn't using compass well enough.
Buzzing when I finished!

Running 10:06 [1] 1.37 km (7:22 / km) +24m 6:46 / km
ahr:128 max:146

Warm down

Tuesday Nov 13, 2012 #

4 PM

Running 14:04 [2] 2.62 km (5:22 / km) +96m 4:32 / km
ahr:132 max:158

Warm up

Running 46:38 7.66 km (6:05 / km) +372m 4:54 / km
ahr:157 max:182

Hills session
2* long round the road to pollock roundabout and along radical road 11.07 and 11.13 consistent times and felt like it too.
Then 3* 3.40 hills up the steep bit of radical road

Running 15:28 [1] 2.37 km (6:32 / km) +42m 6:00 / km
ahr:129 max:170

Warm down

Running 32:26 [1] 4.3 km (7:33 / km) +46m 7:10 / km
ahr:134 max:165

6 * strides
warm up for intervals (but not do intervals)
Drills and 2* strides to finish.

Monday Nov 12, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Non-timed circuit type session still low weights working on the body conditioning and core

Stretching

Springboks came into to train as we were stretching!

4 PM

Running 58:40 [2] 9.92 km (5:55 / km) +200m 5:22 / km

Easy Monday run definitely need an easy week been doing a lot of running so will do a little less this week probably.

Sunday Nov 11, 2012 #

10 AM

Orienteering 54:02 [2] 5.78 km (9:21 / km) +188m 8:03 / km

Long-o training at Polmaise woke up sore foot under the arch see how it goes today and if not great then a bit of x-training this week will help. Good course planned through Polamise(and onto Sauchie but I didn't get there) trying to keep it steady, flow through controls and know where they were. WIll do more analysis later and put it on my blog.

Orienteering 34:29 [3] 4.13 km (8:21 / km) +117m 7:19 / km

Followed the long-o training with Green course with 23 controls, really good middle practise tried to up the tempo a bit. Mostly worked, one or two wobbles. Found I was best when moving and using compass but know what to see and not focussing on picking up the paths too much. The nice long-o has warmed me up and feeling a bit more go on this course.

Sort of review, plus a map http://bexharding.blogspot.co.uk/2012/11/training-...

Saturday Nov 10, 2012 #

1 PM

Running 28:24 [2] 4.57 km (6:13 / km) +126m 5:28 / km
ahr:132 max:168

Warm jog and drills

Running race 18:37 4.7 km (3:58 / km) +85m 3:38 / km
ahr:172 max:183

Braids Cross country felt comfortable in race pushed hard from the start especially up the hill faded for bit halfway up but found it again and kept working to the end. Nice to know consistent training currently working.
Good conditions cold dry and not too slippy underfoot.

C • nice! 10

Running 45:35 [2] 6.7 km (6:48 / km) +104m 6:19 / km
ahr:121 max:160

Warm down up to the top to cheer to boys and then back through Hermitage. Feeling pretty bouncy again by the time we went back through Hermitage

Friday Nov 9, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up
4*12 station circuit 30:15

Some estra exercises - hamstring nordic curls and hamstring MB flicks, single leg glute bridge lowers

Streatching and flexibility

4 PM

Running 26:25 [2] 4.22 km (6:16 / km) +99m 5:36 / km

Run to braids, didn't take as long as I thought.

Orienteering 42:56 [3] 6.36 km (6:45 / km) +177m 5:56 / km

FWTN course on braids, mostly cruising I realised towards the end when I pushed a bit harder.

Nicely planned course some route choice and challenging controls was trying to make sure I had my plan for each leg and flow through controls generally first part of plan good then not quite good enough at the end. Think about that on Sunday.
Braids at night is good fun, a lot of it looks very similar but otherwise it's not too hard you just have to not run too fast.

Running 24:47 [2] 3.99 km (6:13 / km) +25m 6:01 / km

Jog back home from braids slight niggle in left arch and shoulder tight but otherwise loving being out there not too cold feeling good running and Edinburgh looks as good at night as during the day

Thursday Nov 8, 2012 #

2 PM

Running 15:14 [2] 2.0 km (7:37 / km) +16m 7:20 / km
ahr:132 max:154

War up

Running 58:32 10.48 km (5:35 / km) +411m 4:40 / km
ahr:158 max:176

4 hill reps! 4!
The bottom of the seat round to pollock roundabout and up radical road!
Pretty consistent this week - 11.16, 11.26, 11.22 and 11,29
with 4.20 rest.
Generally feeling good especially on the flat, this was a difference from this morning when I was really sore from yesterday, worth waiting till this afternoon. Have booked to see physio because shoulders sore again and though it's not stopping me running it is uncomfortable.

Running 11:14 [1] 1.87 km (6:00 / km) +11m 5:50 / km
ahr:124 max:167

Warm down

Wednesday Nov 7, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up
3*12 station circuit plus two abs sets with 4 exercises
Then some glutes stuff
didn't end up doing nay stretching or rolling due to WS chat and needing to get home will do this afternoon.

2 PM

Running 1:39:36 [3] 13.5 km (7:23 / km) +549m 6:08 / km

Pentlands long run from hillend.
Windy as anything!! But fun started low and skirted round the hills first to the bottom of allemuir, down the valley to beyond bells hill, all against the wind. Then back with a tail wind over Bells Hill, Harbour Hill, Capelaw, Allemuir and Caerketton. Lovely despite wind and feeling good, wasn't even cold until later when I was running back from dropping the bus off.

Tuesday Nov 6, 2012 #

12 PM

Running 1:04:17 [3] 11.18 km (5:45 / km) +120m 5:27 / km

Not hills but just aerobic run as feeling tired partially from last nights MASH where worked quite hard. Just really stiff despite stretching every step for first 40 minutes quite an effort.

6 PM

Running 35:00 [1] 4.0 km (8:45 / km)

Warm up jog

Drills and strides - feeling pretty tired all day and stff despite stretching but felt ok after some drills and strides felt fluid though maybe not as fast as usual.

Jog home via lidl

Monday Nov 5, 2012 #

7 AM

Strength and Conditioning 1:00:00 [1]

Warm up

No circuit today still mostly body weight core type exercises nothing too heavy focussed on good posture etc.

Abs circuit

Flexibility and rolling

6 PM

Running 1:00:41 [3] 7.74 km (7:50 / km) +499m 5:56 / km

MASH with Tess and Kitch. Pushing harder than normally would on the hills on a Monday will see how this makes me feel tomorrow, otherwise good to get out with good chat and new routes and company.

Sunday Nov 4, 2012 #

11 AM

Running 1:57:23 [3] 16.88 km (6:57 / km) +488m 6:05 / km

An adventure around and about Beeley, Bakewell area and Chatsworth estate with Mairead. Had a lot of fun did not feel like we were out for 2 hours!

Saturday Nov 3, 2012 #

2 PM

Running 6:48 [1] 0.89 km (7:38 / km) +27m 6:37 / km

Warm up

Orienteering 47:46 [3] 6.34 km (7:32 / km) +171m 6:38 / km

Buxton Country Park Grinlow Woods
Mass start 3 loops, trying plan ahead well sometimes working sometimes not, mostly steady flowing through controls just a couple of errors as either bad direction or not knowing what it would look like at the end.

Running 16:35 [1] 1.82 km (9:07 / km) +31m 8:23 / km

Warm down and control collecting

Friday Nov 2, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up plus rolling

3* 30:15 9 station circuit a lot of core and arms

3*20:10 abs circuit

Flexibility and rolling

Woke up today with bruising on the inside of right ankle just in front of the ankle bone. Pretty sore in training, I don't remember bashing it but suspect it is acute and will go away in a day or so, if it does not Ill go see the physio.

12 PM

Running 55:50 9.34 km (5:59 / km) +213m 5:22 / km
ahr:132 max:159

Easy friday run, could feel ankle on downhills otherwise all good.

Thursday Nov 1, 2012 #

12 PM

Running 19:33 [1] 2.67 km (7:19 / km) +123m 5:57 / km
ahr:141 max:166

Warm up - not feeling good just sore/tired from last night I think, had to walk up the hill, almost decided not to do this today but wanted to set a time down and today was the best day to fit it in for a while.

Running 21:11 [2] 2.84 km (7:28 / km) +46m 6:54 / km
ahr:132 max:155

Warm down.

Running 22:45 [4] 4.09 km (5:34 / km) +118m 4:52 / km
ahr:169 max:180

Arthurs seat time trial
slower than last time(22.35) - not surprising though was not feeling fresh today.
Laps
7.39, 7.34, 7.32

6 PM

Running 56:00 [3] 10.4 km (5:23 / km)

Evening run, nice night feeling a bit less sore than earlier.

« Earlier | Later »