Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Running	32	24:46:01	137.73	(10:47)	221.66	(6:42)	3930
Orienteering	13	9:44:28	46.06	(12:41)	74.12	(7:53)	849
Core	2	45:00
Total	35	35:15:29	183.79		295.78		4778

5:45

0:00

» now

Friday Jun 28, 2013 #

6 PM

Running 29:34 [2] 5.71 km (5:11 / km) +70m 4:53 / km

Easy evening run on Canal with Doug
sore glutes and calves - think it was wednesday evenings run compounded by a lack of stretching.

Thursday Jun 27, 2013 #

10 AM

Running 19:03 [2] 3.28 km (5:48 / km) +63m 5:18 / km

Warm up jog

Running 19:51 [4] 2.51 km (7:55 / km) +64m 7:01 / km

Hills on the big dipper up and a sprint along the top *8

Running 17:10 [2] 2.87 km (5:59 / km) +24m 5:45 / km

Warm down jog back hom

Wednesday Jun 26, 2013 #

8 AM

Core 25:00 [1]

Core session

7 PM

Running 1:16:44 15.85 km (4:50 / km) +62m 4:45 / km
ahr:159 max:175

Running Club run with my dad's group a lot more on canal and roads than it used to be.

Tuesday Jun 25, 2013 #

12 PM

Running 14:17 [2] 2.76 km (5:11 / km) +27m 4:56 / km

Jog to stretch legs i'm tired and wanted to feel fresher for a session this evening

Core 20:00 [1]

Core session

6 PM

Running 34:12 7.49 km (4:34 / km) +106m 4:16 / km
ahr:167 max:184

Tempo session with dad and then timed mile along the canal at the end.
Felt good to push hard.
mile 6.15.

Sunday Jun 23, 2013 #

7 AM

Running 21:39 [2] 3.8 km (5:42 / km) +25m 5:31 / km

Morning jog head and stomach weren't great this helped clear my head.

11 AM

Running 10:57 1.74 km (6:18 / km) +6m 6:11 / km
ahr:137 max:164

Warm up

Orienteering 1:42:50 14.7 km (7:00 / km) +118m 6:44 / km
ahr:171 max:181

Long selection
Wow probably the hardest long race i've done.

Running 12:57 1.2 km (10:47 / km) +11m 10:19 / km
ahr:123 max:136

Warm down - some walking except then I had to run away from the flies

Saturday Jun 22, 2013 #

7 AM

Running 10:11 [1] 1.35 km (7:33 / km) +21m 7:00 / km

Warm up

Orienteering 16:38 [3] 2.26 km (7:22 / km) +19m 7:04 / km

Long style controls
Controlled slowed down check detail and direction on entering circle

Running 7:23 [1] 1.03 km (7:10 / km) +8m 6:54 / km

Friday Jun 21, 2013 #

6 AM

Running 18:04 [1] 3.19 km (5:40 / km) +28m 5:25 / km

Jog and Strides

1 PM

Running 11:39 1.45 km (8:02 / km) +35m 7:10 / km
ahr:148 max:164

Orienteering 52:02 5.88 km (8:51 / km) +68m 8:22 / km
ahr:174 max:184

Middle selection
race with calmest mind and time wise and mistake wise not good but I was happy to do it and get round without giving up.

Running 10:53 1.2 km (9:04 / km) +11m 8:41 / km
ahr:133 max:150

Warm down

Thursday Jun 20, 2013 #

8 AM

Running 9:18 [1] 0.69 km (13:29 / km) +25m 11:25 / km

Orienteering 32:32 [2] 2.65 km (12:17 / km) +79m 10:41 / km

Middle terrain took it slow but accurately and loved it.
Contour compass confidence and a good exit from the control.

Wednesday Jun 19, 2013 #

7 AM

Running 4:18 [1] 0.78 km (5:31 / km)

Warm up

Orienteering 41:13 [2] 5.02 km (8:13 / km) +72m 7:40 / km

Long course working on my compass and nailing controls at the end of the leg terrain/course relatively easy.

Running 7:41 [1] 1.15 km (6:41 / km) +10m 6:24 / km

Warm down

12 PM

Running 8:56 [1] 1.29 km (6:56 / km) +8m 6:43 / km

Warm up including start - 1 as alittle orienteering warm up

Orienteering 16:24 [4] 2.36 km (6:57 / km) +57m 6:12 / km

2-5 on a long training area just going as fast as I could between controls and 10 secs at each to plan. Not successful orienteering wise can't just try to run fast.

Orienteering 11:12 [2] 1.28 km (8:45 / km) +33m 7:45 / km

Warm down

Tuesday Jun 18, 2013 #

9 AM

Running 8:18 [1] 0.7 km (11:51 / km) +7m 11:19 / km

Warm up

Orienteering 11:01 [4] 1.16 km (9:30 / km) +22m 8:40 / km

Train 1
Went off last hit 1 well missed two slightly less plan more just compass and hope, 3 was good but then stopped concentrating and slighlty missed finish

Orienteering 14:35 [4] 1.58 km (9:14 / km) +25m 8:34 / km

Train 2 went off in the middle bang on for the first control good compass good attack knew where control would be, slightly off for two attacked leg hard good compass to start but started being distracted by features later on. The next one realy hestitated at the end was bang on line but not enough contact over lots of ridges didn't know how far i'd come and hesitated a lot, maybe round was better, or just knowing the big marsh was a level above the control. Lost confidence next two legs hit 3 ok but again lost focus to finish came off my bearing deliberately to avoid crags but then didn't adjust for it.

Orienteering 14:30 [2] 1.46 km (9:56 / km) +12m 9:33 / km

Porbably my worst train - started last and could see people just couldn't catch them to one, too many crags/rock slopes and I was being a bit slow about getting down them. However dd regain control and focussed to finish. Need combination of compass rough plan and then detailed plan with the big features.

Orienteering 14:16 [3] 1.54 km (9:16 / km) +20m 8:42 / km

Last train well except it was just me on my own. Both compass and big features picked out well for first three controls and hit them well. Slight hesitation to one but I was right. Then right royally messed up four because all I ahd was a bearing along a slope and had no idea what I would see or a catching feature just that I was looking for a reentrant with a boulder and knoll, just didn't work I was too low and only stopped because it felt too long since I'd been at a control. Final control little stop on edge of circle to check but otherwise good.

Running 1:42 [1] 0.23 km (7:23 / km) +2m 7:01 / km

Warm down (preceded by a walk across the marsh we were being wimpy!)

2 PM

Running 25:52 [2] 4.81 km (5:23 / km) +29m 5:13 / km

Easy jog with Rona nice trails outside Joensu actually flt good considering i did try to go hard this morning.

Running 6:45 [4] 1.02 km (6:37 / km) +11m 6:17 / km

6* 100m strides

Monday Jun 17, 2013 #

9 AM

Running 11:46 [1] 1.31 km (8:59 / km) +13m 8:34 / km

Warm up jog on track and slow to first control to take in mapping and features.

Running 45:28 [2] 5.06 km (8:59 / km) +26m 8:46 / km

Middle course.
Just took it at a comfortable pace felt like I was going nice and smoothly even with a little speed but wasn't actually going that fast.
However trying to be disciplined with compass and a plan rather than flowing through. It worked I fluffed a route choice and made it much harder for myself but trusting my compass and having confidence in it delivered me to cotnrols, I did drift off a couple of times but I knew what I should see so got back on course.

Sunday Jun 16, 2013 #

3 PM

Running 44:44 [2] 7.85 km (5:42 / km) +61m 5:29 / km

Easy Jog with the girls

Saturday Jun 15, 2013 #

7 AM

Orienteering 35:07 [2] 4.88 km (7:12 / km) +25m 7:01 / km

On to close training area for flat relevant terrain

11 AM

Orienteering 1:02:55 [4] 8.88 km (7:05 / km) +126m 6:37 / km

Venal- loved first leg!

Running 46:03 [1] 3.23 km (14:15 / km) +32m 13:35 / km

Warm dowm

Friday Jun 14, 2013 #

4 PM

Orienteering 1:02:33 [3] 6.03 km (10:22 / km) +118m 9:27 / km

On the Jukola training area.

Thursday Jun 13, 2013 #

3 PM

Running 2:47 [1] 0.17 km (16:22 / km) +0m 16:14 / km

Orienteering 48:00 [3] 5.6 km (8:34 / km)

Orienteering just outside Helsinki at a local event.
Few disasters especially 1

Wednesday Jun 12, 2013 #

3 PM

Running 9:00 [1] 1.7 km (5:18 / km)

Warm up

Orienteering 10:00 [3] 2.0 km (5:00 / km)

Orienteering 14:05 [3] 2.46 km (5:43 / km) +12m 5:35 / km

First loop

Running 9:24 [1] 1.84 km (5:07 / km)

Warm down

Tuesday Jun 11, 2013 #

12 PM

Running 22:21 [2] 4.01 km (5:34 / km) +129m 4:48 / km

Run to Start of training

Orienteering 24:35 4.38 km (5:37 / km) +45m 5:20 / km

Middle course on Ashride luckily late bracken this year.

Running 21:44 [2] 3.81 km (5:42 / km) +46m 5:23 / km

Run home

Monday Jun 10, 2013 #

9 AM

Running 42:56 8.74 km (4:55 / km) +240m 4:19 / km

Fartlek session round bowanhill

Saturday Jun 8, 2013 #

10 AM

Running 52:43 [3] 8.57 km (6:09 / km) +196m 5:31 / km

Run around the hill very hot but feeling ok.

Friday Jun 7, 2013 #

12 PM

Running 54:53 [3] 9.88 km (5:33 / km) +205m 5:02 / km

Run from bowanhill round the forest.

7 PM

Running 56:52 [2] 5.59 km (10:10 / km) +167m 8:51 / km

Round the hill - beautiful evening.

Thursday Jun 6, 2013 #

9 AM

Running 1:28:50 [2] 11.54 km (7:42 / km) +318m 6:46 / km

Run up hill to west of corrour - feeling my cooked breakfast a liitle but otherwise all good :) beautiful weather and views to Ben Nevis

Wednesday Jun 5, 2013 #

9 AM

Running 5:45:21 [2] 38.44 km (8:59 / km) +1015m 7:56 / km

Run from Dalwhinnie to Corrour post exam adventure with Doug

Tuesday Jun 4, 2013 #

7 AM

Running 35:35 [4] 7.38 km (4:49 / km) +78m 4:35 / km

Tempo around meadows

3 PM

Running 34:22 [4] 7.48 km (4:36 / km) +93m 4:20 / km

Tempo around the seat on the road.

Monday Jun 3, 2013 #

3 PM

Running 41:04 [2] 7.6 km (5:24 / km) +108m 5:03 / km

Run around seat.
Feeling very demotivated today think because of lack of improvement in health.

Sunday Jun 2, 2013 #

3 PM

Running 53:36 [3] 9.74 km (5:30 / km) +196m 5:00 / km

Out and back run over Carlenrigg on the road.
Again couldn't speak when I got back but less struggle with my body this time.

Saturday Jun 1, 2013 #

7 AM

Running 1:19:08 [2] 11.62 km (6:49 / km) +356m 5:54 / km

Felt ok after last nights run so headed out up latrigg on a gorgeous sunny morning went out much longer than I intended and enjoyed it however coming back up greta gorge realised I'd lost my voice and painful throat - this continued for a couple of hours after my run but then subsided.

« Earlier | Later »