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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running33 23:34:37 135.3(10:27) 217.75(6:30) 3010
  Orienteering9 9:10:27 37.64(14:38) 60.57(9:05) 1027
  Core7 2:35:00
  Total37 35:20:04 172.94 278.32 4037
averages - sleep:8.1 rhr:50

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Monday Sep 30, 2013 #

Note
rhr:52 slept:8.0

9 AM

Running 1:09:29 intensity: (4:04 @1) + (33:31 @2) + (28:47 @3) + (3:07 @4) 10.54 km (6:36 / km) +400m 5:33 / km
ahr:139 max:167

Long run adventure from the flat into angarden.
Pretty slow but found my way around and loved the bit in angarden and botanics.
5 PM

Running 32:47 [3] 4.28 km (7:40 / km) +137m 6:36 / km

Tried to go to circuits but got completely lost on the way so gave up and just ran instead.

Sunday Sep 29, 2013 #

Note
rhr:42 slept:9.0 (rest day)


Saturday Sep 28, 2013 #

Note
rhr:46 slept:7.5


10 AM

Running 16:23 intensity: (11 @1) + (4:34 @2) + (4:58 @3) + (6:40 @4) 2.06 km (7:57 / km) +81m 6:39 / km
ahr:152 max:180

Warm up

Orienteering 34:35 intensity: (17 @1) + (15 @2) + (10:53 @3) + (23:10 @4) 3.64 km (9:30 / km) +39m 9:01 / km
ahr:162 max:176

Middle race

Running 10:48 intensity: (4:06 @1) + (6:42 @2) 1.4 km (7:43 / km) +19m 7:13 / km
ahr:122 max:135

Warm down

Friday Sep 27, 2013 #

Note
rhr:46 slept:7.5

11 AM

Running 25:24 intensity: (4:53 @1) + (16:32 @2) + (3:59 @3) 3.88 km (6:33 / km) +43m 6:12 / km
ahr:128 max:149

Easy run in the morning around the lake and in a loop and back - beautiful morning
feeling a little sore throated before it.

Core 20:00 [1]

3 PM

Running 28:32 intensity: (1:38 @1) + (16:08 @2) + (10:46 @3) 4.54 km (6:17 / km) +37m 6:02 / km
ahr:136 max:157

Afternoon run into the woods feeling a little more sprightly but possibly more ill.
Beautiful church in Floda.

Thursday Sep 26, 2013 #

Note
rhr:52 slept:8.0

11 AM

Running 1:01:14 intensity: (9:04 @1) + (13:45 @2) + (20:50 @3) + (17:35 @4) 10.14 km (6:02 / km) +90m 5:47 / km
ahr:145 max:172

Fartlek session

Core 15:00 [1]

Wednesday Sep 25, 2013 #

Note
rhr:48 slept:8.0

10 AM

Running 3:00 [2] 0.5 km (6:00 / km)

Orienteering 42:53 [2] 3.94 km (10:53 / km) +62m 10:06 / km

Orienteering locally with a course Dids specially planned for us.
Lovely morning took it easy focussed technique

Running 19:15 [2] 3.01 km (6:24 / km) +30m 6:06 / km

Warm down jog back.
4 PM

Running 29:29 intensity: (48 @1) + (16:06 @2) + (10:08 @3) + (2:27 @4) 4.46 km (6:37 / km) +87m 6:01 / km
ahr:140 max:174

Easy jog.

Core 20:00 [1]

Tuesday Sep 24, 2013 #

Core 15:00 [1]

Note
slept:8.5

6 PM

Running 1:01:53 intensity: (2:33 @1) + (41:24 @2) + (17:10 @3) + (46 @4) 9.13 km (6:47 / km) +115m 6:23 / km
ahr:136 max:165

Run with GMOK girls

Monday Sep 23, 2013 #

Note
slept:8.0

10 AM

Running 29:02 intensity: (1:15 @1) + (18:29 @2) + (9:18 @3) 4.7 km (6:11 / km) +85m 5:40 / km
ahr:135 max:158


11 AM

Core 25:00 [1]

Core workout
Squats, press up, tricep OH curls, lunges, clams, dead bugs, calf raises, SL squats, glute bridge, toe touches, press ups

Food and stretch afterwards
5 PM

Running 43:03 intensity: (51 @1) + (35:33 @2) + (2:36 @3) + (4:03 @4) 7.24 km (5:57 / km) +41m 5:47 / km
ahr:136 max:175

Sunday Sep 22, 2013 #

8 AM

Running 9:29 intensity: (1:42 @1) + (4:41 @2) + (3:06 @3) 1.41 km (6:44 / km) +4m 6:38 / km
ahr:131 max:148

Jog to start
Felt very early!

Orienteering 2:16:11 intensity: (1:01 @1) + (16:35 @2) + (1:01:33 @3) + (57:02 @4) 13.0 km (10:29 / km) +301m 9:23 / km
ahr:155 max:174

Pre ran SM long final D21A.

It was tough started well and faded quickly. I know why it was called heaven and hell amazing orienteering and fast in some areas but real hard in others.
Made a few errors at start by not slowing down enough into the control but I managed on quite a few legs to make a good plan and make good instrcutions of what I would see from the plan.
At the end I was struggling to even go the right direction. As it is the aim for next year is middle and relay running however good to know that long race really takes some prep and guts and mental prep to know you are going to start feeling not aas with it at the end and to have routines in place.

Saturday Sep 21, 2013 #

9 AM

Running 53:03 [2] 8.9 km (5:58 / km) +109m 5:37 / km

Run round Ashridge with mum and running friends

Friday Sep 20, 2013 #

3 PM

Running 54:54 [2] 5.19 km (10:35 / km) +94m 9:42 / km

Easy run to go blackberrying.

Thursday Sep 19, 2013 #

4 PM

Running 2:09:55 [2] 18.87 km (6:53 / km) +163m 6:36 / km

Run to get currency, nice along the canal but not the most comfortable run ever.

Wednesday Sep 18, 2013 #

11 AM

Running 1:02:45 intensity: (3:38 @1) + (47:43 @2) + (11:24 @3) 9.76 km (6:26 / km) +86m 6:09 / km
ahr:133 max:160

Run around the lake and a bit extra new exploring.
Hip was sore last night after running so easy on it today.

Tuesday Sep 17, 2013 #

6 PM

Running 1:04:28 intensity: (11 @1) + (7:38 @2) + (37:51 @3) + (18:06 @4) + (42 @5) 10.25 km (6:17 / km) +146m 5:52 / km
ahr:154 max:190

Run with mostly Emma around the trails near Skatas.
Easy run for her slightly faster pace for me.

Monday Sep 16, 2013 #

Note
rhr:58

10 AM

Running 29:18 intensity: (15 @1) + (11:12 @2) + (8:22 @3) + (5:17 @4) + (4:12 @5) 4.9 km (5:59 / km) +103m 5:25 / km
ahr:153 max:201

Half hour morning run

Core 30:00 [1]

Half hour strength work with Doug mostly just body weight work.
5 PM

Running 56:17 intensity: (2:15 @1) + (32:44 @2) + (19:32 @3) + (1:46 @4) 8.41 km (6:42 / km) +71m 6:25 / km
ahr:138 max:171

Nice easy evening run
This morning run and strength session knocked me out a little this afternoon so just took it easy this evening

Sunday Sep 15, 2013 #

9 AM

Running 8:27 intensity: (1:17 @1) + (44 @2) + (1:35 @3) + (4:51 @4) 1.2 km (7:02 / km) +27m 6:20 / km
ahr:150 max:178

Warm up jog feeling a bit nervous knowing I've not been well but wanting to do well.

Orienteering 45:42 intensity: (1:44 @1) + (17 @2) + (3:15 @3) + (38:22 @4) + (2:04 @5) 5.9 km (7:45 / km) +78m 7:16 / km
ahr:168 max:182

DM relay!
I loved it.
Not a clean run or an amazing run but reminded me of the reasons I came out here pulled me out of an ill funk.
Racing wise a mix of really good or really bad controls.

Running 7:33 intensity: (17 @1) + (4:23 @2) + (2:48 @3) + (5 @4) 1.19 km (6:21 / km) +9m 6:08 / km
ahr:138 max:160

Warm down with Mimi and Sarah learning what relays are on this autumn in Sweden.

Saturday Sep 14, 2013 #

10 AM

Running 23:29 intensity: (7:32 @1) + (9:39 @2) + (6:18 @3) 2.71 km (8:40 / km) +37m 8:07 / km
ahr:138 max:158

Warm up feeling similar to yesterday: ok in normal everyday life but not great running.

Orienteering 1:15:29 intensity: (55 @1) + (7:54 @2) + (37:17 @3) + (29:23 @4) 8.86 km (8:31 / km) +145m 7:52 / km
ahr:156 max:177

DM long - got half way round and stopped I wasn't moving fast, enjoying it or doing ti very well I just kept thinking I want to not be ill anymore.
Not focussed on knowing what I would see for most of the course. There were 3 successful legs in the middle that worked when I planned the whole leg before starting it.

Friday Sep 13, 2013 #

12 PM

Running 40:27 intensity: (34 @1) + (25:26 @2) + (13:54 @3) + (33 @4) 6.26 km (6:28 / km) +72m 6:07 / km
ahr:137 max:162

Easy jog didn't feel too easy but that's what being ill does to you!
Lovely afternoon however.

Wednesday Sep 11, 2013 #

Core 30:00 [1]

Tuesday Sep 10, 2013 #

Note
rhr:56

7 AM

Running 20:28 [1] 3.06 km (6:41 / km) +9m 6:36 / km

Morning run feeling pretty awful again, mornings are the worst when you're a bit run down.
Finished run with 6* strides and a dip in the lake, much better :)
No hip or knee or tightness issues.

Monday Sep 9, 2013 #

5 PM

Running 1:16:36 intensity: (1:31 @1) + (37:22 @2) + (37:13 @3) + (30 @4) 13.21 km (5:48 / km) +188m 5:25 / km
ahr:139 max:161

Run to try and find the other big bit of lake, failed! We didn't take a map and just ended up running parallel.Pretty flat run on even tracks.
Felt great for the first 40 minutes then hip niggled a bit but not too much just got back into rhythm.

Sunday Sep 8, 2013 #

9 AM

Running 10:56 intensity: (2:03 @1) + (4:42 @2) + (4:11 @3) 1.27 km (8:37 / km) +85m 6:27 / km
ahr:133 max:150

Warm up bleaurgh still not absolutely better

Orienteering 39:24 intensity: (34 @1) + (10 @2) + (18:41 @3) + (19:59 @4) 4.84 km (8:08 / km) +46m 7:46 / km
ahr:159 max:176

Went round at potter speed as legs didn't work and still not better completely.
It was nice to have a very positive run - I am going to see 'kfjh' feature and then see it everything worked pretty well can tell I am still not confident with my compass when it is green and I can't see far.
C • Maps 1

Running 10:52 intensity: (3:41 @1) + (7:11 @2) 1.02 km (10:39 / km) +13m 10:00 / km
ahr:120 max:136

Slow slow warm down.

Saturday Sep 7, 2013 #

12 PM

Running 33:05 intensity: (1:53 @1) + (22:40 @2) + (8:32 @3) 5.18 km (6:23 / km) +75m 5:57 / km
ahr:133 max:152

Felt awful this morning glands swollen, blocked nose headache. Missed the planned mass start gaffled relay training I wanted to go to did an easy jog instead and improved throughout the day. The jog was good as legs felt ok just head was bad.

Friday Sep 6, 2013 #

11 AM

Running 1:21:40 intensity: (1:06 @1) + (8:59 @2) + (1:07:21 @3) + (4:14 @4) 14.22 km (5:45 / km) +168m 5:25 / km
ahr:148 max:167

Longer run got to increase the length now to get to winter long run stage not run more then 50 mins continuously for a long time it feels.

Thursday Sep 5, 2013 #

6 AM

Running 24:26 [2] 3.29 km (7:26 / km) +64m 6:46 / km

Morning run. All fine, bt of an adventure lost the path a few times so clambering through the forest a bit!
Did some strides at the end, well attempted to first two sets didn't really happen, body didn't seem able to follow instruction!
5 PM

Running 9:45 [1] 1.13 km (8:38 / km) +3m 8:30 / km

Warm up

Orienteering 1:05:14 [3] 6.97 km (9:22 / km) +111m 8:40 / km

Thursday evening training at Ängårdsbergen
Brilliant! Changed tack a little tried to know what I wanted to see and see it, it really helped!
Got to make it happen more often map to follow.

Running 3:59 [1] 0.59 km (6:45 / km) +6m 6:25 / km

Warm down

Wednesday Sep 4, 2013 #

10 AM

Orienteering 47:27 intensity: (2:28 @1) + (5:30 @2) + (20:38 @3) + (18:51 @4) 5.64 km (8:25 / km) +94m 7:46 / km
ahr:153 max:176

O training at Lerum with Dids.
Felt tired and lacking focus first half tried to say what I'd see in second half which worked much better.
Dids was encouraging me to try and go at the speed I can get it right even if that's slow right now which is probably a good idea.
5 PM

Running 40:03 [3] 7.44 km (5:23 / km) +103m 5:02 / km

Eevning run, bit of tempo to get the train after.

Tuesday Sep 3, 2013 #

5 PM

Running 5:22 intensity: (44 @1) + (2:00 @2) + (2:38 @3) 0.93 km (5:46 / km)
ahr:132 max:147

We were a bit later so short warm up

Running 39:02 intensity: (2:31 @2) + (6:00 @3) + (29:25 @4) + (1:06 @5) 7.82 km (4:59 / km) +90m 4:43 / km
ahr:168 max:182

3 min on 1 min off * 10 on trails around skatas, had a good group to run with and made some new friends!

Running 11:07 intensity: (19 @1) + (2:22 @2) + (8:26 @3) 1.75 km (6:21 / km) +4m 6:17 / km
ahr:143 max:158

Warm down jog I am going to be sore later.

Monday Sep 2, 2013 #

5 PM

Running 53:59 intensity: (5:23 @1) + (12:44 @2) + (29:33 @3) + (6:19 @4) 9.17 km (5:53 / km) +71m 5:40 / km
ahr:145 max:176

Lovely evening run felt like I wanted to go out running training for the first time in ages, bum bit niggly but otherwise enjoyble felt like I had energy, which I haven't been.
Six hill reps towards the end, need to start building up to some proper training starting.

Sunday Sep 1, 2013 #

8 AM

Running 13:53 intensity: (1:49 @1) + (2:07 @2) + (5:45 @3) + (4:12 @4) 1.74 km (7:59 / km) +46m 7:03 / km
ahr:145 max:171

Orienteering 1:03:32 intensity: (42 @1) + (16 @2) + (30:53 @3) + (31:41 @4) 7.78 km (8:10 / km) +152m 7:26 / km
ahr:159 max:175

Great course and area me not so good at route choice ir running.
Really feeling the missing 4 weeks of training in August, so want to be better.
Map and analyis upload later, can't get pictures off my camera right now.

Running 9:00 [1] 1.0 km (9:00 / km)

Warm down

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