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Training Log Archive: bexharding

In the 31 days ending Oct 31, 2008:

	activity	#	time	miles		km		+m
	Running	14	13:04:00	51.59		83.03
	Orienteering	7	8:40:53	14.75		23.74		115	7 /	9c	77%
	Core	6	4:40:00
	Circuits	3	2:55:00
	Core and Running	1	50:00	1.0	(50:01)	1.61	(31:05)
	Stretching	5	45:00
	Warm up	2	40:00	1.5		2.41
	Swimming	1	30:00	0.62	(48:17)	1.0	(30:00)
	Pilates	1	30:00
	Total	28	32:34:53	69.47		111.79		115	7 /	9c	77%
averages - sleep:7.7

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Friday Oct 31, 2008 #

Running hills 15:00 [3]
shoes: white and lime green addidas

Hill intervals
each hill with a 50m flat sprint at the end, took 2 minutes tried to keep it as constant as possible. Did this three times and felt really tired so stopped.

Heart rate as follows just for hill reps :
0 - 154 first rep
1 - 154
2 - 81
3 - 151
4 - 130
5 - 115 second rep
6 - 184
7 - 184
8 - 156
9 - 150
10 - 123 third rep
11 - 180
12 - 183
13 - 160
14 - 137

Running warm up/down 6:00 [3]
shoes: white and lime green addidas

Short jog and drills before hill intervals

Core 1:00:00 [3]

Used the exercises from start and takes about an hour to do them all.
Hopefully I'm improving.

Thursday Oct 30, 2008 #

Orienteering (HHJOS) 1:20:00 [1]

Did very low intensity and easy technicality training clubs junior squad, was rewarding though.

Was going to go do intervals but was cancelled.

Wednesday Oct 29, 2008 #

Running 50:00 [3]
shoes: Old Innovate mud claw 270's

Recovery run with mum in the snow.

Tuesday Oct 28, 2008 #

Core (Start programme) 1:20:00 [2]

This took longer than expected but was worth it hopefully!
Didn't go to circuits felt v tired.

Monday Oct 27, 2008 #

Orienteering (Prologue) 20:43 [3] 2.1 km (9:52 / km)
shoes: innovate mud claw 270

prologue race

Orienteering (Chasing Sprint) 25:00 [4] 2.4 km (10:25 / km)
shoes: innovate mud claw 270

A final and messed up but still higher intensity, physically tougher and harder mentally too.

Orienteering warm up/down 30:00 [2]
shoes: innovate mud claw 270

Must have spent this long warming up and down for both the races this morning.

Sunday Oct 26, 2008 #

Orienteering 1:00:00 [3] 4.1 km (14:38 / km)
shoes: Old Innovate mud claw 270's

I guess I did further than it says because I reran leg 14-15 but its about right.
Was on Esthwaite estate was a really nice area actually.

Running intervals 17:00 [4]
shoes: innovate mud claw 270

Did an interval session devised by Sarah on the Hawkshead football field.

Running warm up/down 30:00 [3]

Jog to and from Hawkshead form warm up/down and drills before then stretching after.

Orienteering warm up/down 20:00 [2]
shoes: Old Innovate mud claw 270's

warming up and down for morning exercise with drills jog and stretches.

Saturday Oct 25, 2008 #

Orienteering (Start Weekend) 1:20:00 [3]

Orienteering warm up/down 20:00 [2]
shoes: innovate mud claw 270

Thursday Oct 23, 2008 #

Stretching 10:00 [1]

Stretching after long run on wendnesday, thought this was important before start weekend.

Wednesday Oct 22, 2008 #

Running (Tring Running Club) 1:16:00 [4] 8.25 mi (9:13 / mi)
shoes: new white and green outdoor

Was a really nice run maybe a bit fast considering im training at the weekend but didnt feel too hard whilst i was out there. It was very cold especially towards the end i could have done with doing a better warm up other than a few stretches. Different route again tonight which is always nice!!
I measured my heart rate at five minute intervals again this gave me:
0 min - 165 bpm
5 min - 86
10 min - 135
15 min - 158
20 min - 140
25 min - 164
30 min - 156
35 min - 154
40 min - 166
45 min - 148
50 min - 163
55 min - 168
60 min - 133
65 min - 164
70 min - 167
75 min - 175

Core 10:00 [1]

60 sit ups 3 different types in sets of 20
3 half chin ups... can't do them at all.

Note
(rest day)

Day before start a rest day also visited Lancaster uni so was busy doing that and travelling.

Tuesday Oct 21, 2008 #

Circuits (Aerobic) 1:00:00 [4]
shoes: orange indoor trainers

Aerobic circuits tonight lots of jumping and hopping and running and jumping off things in different ways repeatedly! Was tiring and i did abs loop twice because i feel im weak there at the mo.

Monday Oct 20, 2008 #

Core (TASS conditioning program) 45:00 [2]

TASS conditioning programme today. Really good for doing in front of the tele.

Sunday Oct 19, 2008 #

Running warm up/down (Dacorum and Tring) 20:00 [3] 2.0 mi (10:00 / mi)

Warm up jog in Wendover, was faster than I found comfortable to be honest.

Running warm up/down (Dacorum and Tring) 30:00 [2]

Drills and stretching after warm up jog for training in Wendover. Took especially long time over these today because it was cold and we had time.

Core and Running (Fitness trail in Wendover) 50:00 [4] 1.0 mi (50:01 / mi)

Mixture of running and doing fitness trail ativities, am in older group with a guy who is a boxer so made me do it well. Found chin ups hard and they went fast between stations.
There was sit ups, balance, weaving, shin ups, bunny hop things, hurdle/ leap frog and other stations.

Running intervals 3:00 [5]

This was one interval we squeezed in at the end... we finished the trail grabbed a drink then went and did a loop where you jog down hill, faster fog up the hill and sprint back on the flat track to the start.

Running warm up/down (warm down) 15:00 [3]

Warm down fog, flat back to cars to go home.

Saturday Oct 18, 2008 #

Core (TASS conditioning program) 45:00 [2]

Did the TASS conditioning program again, description in last weeks comments.

Stretching 5:00 [1]

My calves felt horrible yesterday so I stretched them today, and while I was at it i stretched hamstrings and other muscles in legs.

Friday Oct 17, 2008 #

Running 1:05:00 [3] 5.6 mi (11:36 / mi)
shoes: innovate mud claw 270

I tried to do another 60% heart rate run- keeping heart rate at 130 bpm for a long distance i didn't go for as long as i should maybe but almost as far.
I used a heart rate monitor and it recorded my heart rate every five minutes however my heart rate changed a lot throughout the whole run and very hard to keep below 140.
0 min - 110 bpm
5 min - 166 bpm
10 min - 157 bpm
15 min - 155
20 min - 161
25 min - 155
30 min - 154
35 min - 154
40 min - 146
45 min - 154
50 min - 142
55 min - 135
60 min - 131
65 min - 147
I kept the heart rate on to measure my recovery
70 min - 83
75 min - 83
80 min - 113
My heart rate does settle towards the end so maybe i should have done a ten minute jog to begin with.

This is the route : http://www.walkjogrun.net/routes/current_route.cfm...

Thursday Oct 16, 2008 #

Running warm up/down (Jogging) 20:00 [2] 2.2 mi (9:05 / mi)
shoes: white and lime green addidas

2 mile loop warm up before interval session, was very hot because i thought it would be cold and wore too many layers.

C • Keep it up! 1

Running warm up/down (Drills and Stretching) 20:00 [3]
shoes: orange indoor trainers

Dynamic drills for 50m
Stretching mainly of legs but also shoulders.

Running intervals 10:00 [5]
shoes: white and lime green addidas

Did a loop where we did fast strides , then jg round the corner and sprint back x 3
Then we did acceleration sprints.

Wednesday Oct 15, 2008 #

Running (Tring Running Club) 1:10:00 [3] 8.1 mi (8:39 / mi)
shoes: orange o-shoes

MY Heart Rate was definitely above 130 today!! actually found this run quite hard my shoulders were very tense and i felt quite tired but i made it round fine and didn't slow down too much at the end. We went up to Ashridge monument and there a steep climb up to it not that long but steep.
My light ran out part way round so i was glad to be with other people!!!
will put distance on later.
This is the route: http://www.walkjogrun.net/routes/current_route.cfm...

Stretching 5:00 [1]

I did five minutes stretching when i got up this morning.

Stretching 10:00 [1]
shoes: new white and green outdoor

I did 10 minutes stretching after my run at the club today, Especially my shoulders and calves.

Tuesday Oct 14, 2008 #

Circuits (Weights) 1:00:00 [4]
shoes: orange indoor trainers

Weight specific circuits this week.

Started with a five minute walk and stretch, no aerobic work so we didn't warm up aerobically.

Then we did weights plus press ups, squats, lunges etc once round the circuit then we stopped and did 10 minutes of abs which killed me.
Then we did another circuit around this time every other station was different to before but still working similar muscles.
then we did 10 minutes more abs.
We finished with more stretching of whole body and specific muscles.
The only thing that kept me going through abs and things like triceps dips and press ups was trying to visualise working for a gold medal!

Monday Oct 13, 2008 #

Note
(rest day)

Didn't sleep well at all last night was going to go swimming and do some stretching but I came home from school early and slept for most of the day.

Sunday Oct 12, 2008 #

Running 1:30:00 [2] ** 12.0 km (7:30 / km)
ahr:130 shoes: innovate mud claw 270

Did go on a map for about 20-30 minutes in the middle of this run in Bern Wood but it was a lot of track run then bobbing in from attack points and it was hard but dimple at the same time.
I went for the run from Brill with Sian was really good she made me do long and slow and 130 hr is surprisingl slow its a power walk up hills!
Was nice to go somewhere new and see new scenery and have a good chat with Sian. We both had really tingly legs afterwards from nettle stings!
And afterwards she treated me to lunch : ) and to see her London street o map which looked so much fun.

Orienteering 50:00 [2] *** 3.0 km (16:40 / km)
shoes: innovate mud claw 270

Was more complex and nettles and a new electric fence had to be negotiated on brill common. I was meant to take it steady, i think i took it slower than i realised. I lost map contact quite frequently and wasn't looking at the detail.
I did this with Sian after the run.
Was a different area I've never been on before but good find Sian!

Saturday Oct 11, 2008 #

Running race (Chiltern League X-Country) 22:00 [5] 5.0 km (4:24 / km)
slept:7.5 shoes: Old Innovate mud claw 270's

First cross country race of the season beautifully hot(dehydrating hot) day : )
downhill start with some undulation then a steep short drop and climb in the middle then a long gentle climb at the end. Got overtaken down the hill but took them as we went over the undulation and climbed back up. Actually really enjoyed it though the field was small.
I felt good throughout the race as long as i concentrated on the running rhythm, counting in my head or repeating to myself my legs are not tired.
when I finished my shoulders were sore so i think I was quite tense.

C • Good effort! 1

Friday Oct 10, 2008 #

Pilates 30:00 [2]

MTV Pilates DVD arms and abs session.
Tried to remember to keep stomach muscles scooped in all the time this time and do all teh moves properly not finding an easy way out.

Thursday Oct 9, 2008 #

Swimming 30:00 [3] 1.0 km (30:00 / km)
slept:8.0

I just went for a swim to do something that wasn't too hard but would be using my muscles, as I had no last lesson so I could go home early.
I did:

4 x slow warm up breast stroke
4 x faster breast stroke
4 x front crawl
6 x breast stroke
6 x front crawl
4 x breast stroke
4 x front crawl
2 x back stroke
2 x no arms kick legs, like in front crawl
2 x no legs
2 slow breast stroke

Stretching 5:00 [1]

I did this when I got up this morning, just to stretch out after last nights run though I did 10 minutes stretching when I finished last night, but my calves were feeling slightly sore and I want to improve the flexibility of my hamstrings.
I concentrated on my legs this morning.

Running intervals (Dacorum and Tring) 10:00 [5]
shoes: orange indoor trainers

Interval Training with tring on Pound Meadow tonight.
Did a 6 minute Fartlek session with a mix of fast jogs and very fast strides, just below a sprint.
Then we did one circuit of the 'meadow' one sode a jog, the next a fast stride, the next a fog then the final side a sprint.
Then we did 25m sprints up one side and back.

Warm up warm up/down (Dacorum and Tring) 30:00 [2] 1.5 mi (20:00 / mi)
shoes: white and lime green addidas

Did a 1.5 mile warm up jog with the older people at training around Tring. Then did drills and stretching when we got to Pound Meadow.
Did a couple of stretched afterwards but not much of a cool down apart from the walk back to school.

Wednesday Oct 8, 2008 #

Running 1:20:00 [3] 8.3 mi (9:38 / mi)
slept:7.5 shoes: new white and green outdoor

Run with Tring Running Club, really nice night!!! Clear and cold. Went flat to begin with to Pitstone Windmill tehn up towards ivinghoe beacon then left before we got there to go up Pitstone hill and down along the Ridgeway, the last mile was hard work as was flat up Marshcroft Lane and through Tring back to the club, everyone speeds up so I ahd to try and keep up!

Tuesday Oct 7, 2008 #

Circuits (Circuits) 55:00 [3]
slept:8.0 shoes: orange indoor trainers

Circuits at Sports centre today.
Was a pretty hard but short session.
Started with a 10 - 15 minute warm up.
Then did 2 minutes exercises, going down to 30 seconds in the last five minutes, but no rest.
Was finding some of the weigth lifting above my head hurting my shoulders, making them click.
Hard session to keep going at sometimes! Just got to remind myself why i do it!

C • Shoulders 1

Monday Oct 6, 2008 #

Core (TASS conditioning program) 40:00 [2]

TASS core workout:

TVA activations 3 x 10
Glut Clam (2 sets left, 1 set right) 10 each set

Squats 3 x 10
Single leg balances eyes shut 3 x 30 seconds each leg

Theraband Walks 10 steps each way x 3
Calf Raises (1s up 3s down) 3 x 10 each leg

Supermans 3 x 5 on each leg
Plank 3x30s

Hamstring bridges 3 x 5 on each leg, hold up for 5 seconds

C • Awesome work Bex, great to ... 3

Sunday Oct 5, 2008 #

Orienteering race 33:10 [4] *** 4.0 km (8:18 / km) +75m 7:35 / km
shoes: innovate mud claw 270

Yvette Baker trophy, did green course.
Wasn't the nicest area or the most technical.
It was cold and wet but i survived.

C • Technical-tastic!! 3

Warm up 10:00 [1]
shoes: innovate mud claw 270

I did a jog with drills to the start.
I then did some more drills to keep warm up at the start.
It was cold and wet so i didnt do any stretching as i didn't want to keep still.

Saturday Oct 4, 2008 #

Orienteering (coaching) 50:00 [3] ** 3.4 km (14:42 / km)
shoes: innovate mud claw 270

I was coaching but I had to concentrate hard, not exactly on finding the controls but on continual map contact. I had to find the controls, but it was more i had to know where they were and help my coachee to find it. Telling them to use techniques reminded me what I need to improve on and actually helped me find new additions to routines used to find a control.
This was an attack points course at Winterfold.

Orienteering (Control collecting SEJS) 25:00 [4] *** 2.2 km (11:22 / km)
shoes: innovate mud claw 270

Control Collecting at Winterfold on the control pick course. Was very smooth and flowing. Was making good use of the techniques i have. Took a bit longer than I needed to because I got half way round and picked up the last person on the course.

Orienteering race (SEJS Relay) 27:00 [4] *** 2.54 km (10:38 / km) +40m 9:51 / km
spiked:7/9c shoes: innovate mud claw 270

The SEJS relay to practice what you have learned this morning.

Friday Oct 3, 2008 #

Note
slept:8.0 (rest day)

My rest day today

Thursday Oct 2, 2008 #

Running intervals (Dacrum and Tring) 1:00:00 [4]
slept:7.5 shoes: orange indoor trainers

First training back with Dacorum and Tring of the season!!
We were at the track(happens once a month). It was very very cold!
I did a 20 minute warm up including pulse raiser(2 x round the track) drills and stretching.
Then we did 600m cross country pace followed by 200m recovery x 3
Five minute rest
Then we did the grass hill, it is a 75m not too steep hill follwed by a 25m downhill and 100m jog back recovery x3
Five minute rest
Then the steps running up 3 flights of 15ish steps one at a time very fast using arms recovery walk back down x 3
Same again except this time two step gaps
Then there is a slope for wheel chairs which is loooong and gentle which we had to sprint up.
The past two will be in another session for time and intesity.

Then a 10 minute cool down jog and stretches.

C • Good session! 2

Stretching 10:00 [1]

Some gentle stretching for after my long run yesterday.
Concentrating on my legs.

Running intervals (Dacroum and Tring) 15:00 [5]
shoes: white and lime green addidas

This is part of Dacorum and Trinf session but is at a higher intensity and i want to show this in my graph

Then we did the grass hill, it is a 75m not too steep hill followed by a 25m downhill and 100m jog back recovery x3
Five minute rest
Then the steps running up 3 flights of 15ish steps one at a time very fast using arms recovery walk back down x 3
Same again except this time two step gaps
Then there is a slope for wheel chairs which is loooong and gentle which we had to sprint up.

Wednesday Oct 1, 2008 #

Running (Tring Running Club) 1:00:00 [3] 6.58 mi (9:07 / mi)
slept:7.5 shoes: new white and green outdoor

Went out with Tring Running Club in the dark, was quite quick this week! but not as far!
always a challenge but good fun because it means new routes, new people to chat to and in the dark which is a bit of an adventure.

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