Training Log Archive: bexhardingIn the 31 days ending Jan 31, 2009:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2009 #
Running race (XC) 27:30 [4] 6.0 km (4:35 / km) +144m 4:06 / km
ahr:182 max:189 shoes: innovate mud claw 270
Southern Inter-counties XC today, I ran for Hertfordshire.
Not sure position but I was third Herts girl under 20 which I'm pleased with was only one place behind the second herts girl!
Felt nervous bout the race but not overly so knew I wasn't really competitive and had an awful first loop then clawed way through a few places in the second loop especially up and down the hill kept losing round on people on the long flat bit,so I know my best bit in XC the hills! I didn't even find them that bad which is good!!
Not sure position but I was third Herts girl under 20 which I'm pleased with was only one place behind the second herts girl!
Felt nervous bout the race but not overly so knew I wasn't really competitive and had an awful first loop then clawed way through a few places in the second loop especially up and down the hill kept losing round on people on the long flat bit,so I know my best bit in XC the hills! I didn't even find them that bad which is good!!
Running warm up/down (XC) 35:00 [1]
10 minute jog around the course with my dad
15minutes of drills and strides
10 minute cool down jog with my dad
15minutes of drills and strides
10 minute cool down jog with my dad
Core (Start Programme) 40:00 [1]
10 x bridges
3 x 30 each side straight leg clams
2 x plank 50 sec hold
2 x left and right side plank 30 second but full now
3 x 30 secs each leg 747
3 x 30 secs each leg running man
3 x 24 lunges
3 x 30 each side straight leg clams
2 x plank 50 sec hold
2 x left and right side plank 30 second but full now
3 x 30 secs each leg 747
3 x 30 secs each leg running man
3 x 24 lunges
Friday Jan 30, 2009 #
Core (Start Programme) 20:00 [1]
2 x 8 each leg one leg straight clams
2 x 8 each leg drop outs
8 x 10 sec hold sit ups
2 x 20 leg lifts
8 x 5 sec hold side sit ups left and right
10 x dorsal raises
2 x 8 each leg drop outs
8 x 10 sec hold sit ups
2 x 20 leg lifts
8 x 5 sec hold side sit ups left and right
10 x dorsal raises
Thursday Jan 29, 2009 #
Core (Start Programme) 40:00 [1]
Bridges x 10
clam with bottom leg straight 3 x 30 each leg
plank x 2 at 50 secs
side plank x 2 each side 30 secs but full now!!
3 x 24 lunges
3 x 747 each leg 30 sec hold
3 x running man each leg 30 sec hold
clam with bottom leg straight 3 x 30 each leg
plank x 2 at 50 secs
side plank x 2 each side 30 secs but full now!!
3 x 24 lunges
3 x 747 each leg 30 sec hold
3 x running man each leg 30 sec hold
Running (Recovery run) 41:04 [2] 7.08 km (5:48 / km)
ahr:154 max:171
A recovery type run in prep for race on Saturday was very easy could talk most of the way round. Also on road, making it easier to run, as it seems very similar to my run i tried much ahrder on yesterday, however yesterday it was soooo muddy and hard to run.
Wednesday Jan 28, 2009 #
Core (Start Programme) 20:00 [1]
First Part
2 x 8 leg straightens each leg
2 x 8 leg drop outs each leg
10 x sit ups 10 sec holds
20x leg pick ups x 2
10 x side crunches on each side
10 x dorsal lifts
2 x 8 leg straightens each leg
2 x 8 leg drop outs each leg
10 x sit ups 10 sec holds
20x leg pick ups x 2
10 x side crunches on each side
10 x dorsal lifts
C • HEY 1
Running 41:11 [4] 7.24 km (5:41 / km)
ahr:158 max:176 shoes: new white and green outdoor
Went for a fast run instead of a long run, decided need to move into faster runs still with the distance think I should do some more terrain runs too. I did the mile at the end in 7:59 minutes which isnt the fastest I've done it but not too slow either.
Tuesday Jan 27, 2009 #
Core (Start Programme) 35:00 [1]
Part two except had to miss the end so missed on each of lunges, 747 and running man because had to go to Pickets Lock indoor track.
Running (Pickets Lock indoor track) 1:20:00 [3]
Did a session at pickets lock to see the new indoor track and have a session with a different coach.
We did a 20 minute warm up jogging about 1km then drills and stretching.
Then we did 90s 2 min rest, 60s, 2 min rest, 30s 5 min rest and repeat again. It was really hard indoors could feel it in my core but I got the same both times round and I was pushing!
Then we did a short cool down/transition jog to do a 15 min circuit session. Then we cooled down 500m jog
Was interesting. I saw Dwain Chambers he watched us do the circuit session while he was having a massage.
We did a 20 minute warm up jogging about 1km then drills and stretching.
Then we did 90s 2 min rest, 60s, 2 min rest, 30s 5 min rest and repeat again. It was really hard indoors could feel it in my core but I got the same both times round and I was pushing!
Then we did a short cool down/transition jog to do a 15 min circuit session. Then we cooled down 500m jog
Was interesting. I saw Dwain Chambers he watched us do the circuit session while he was having a massage.
Monday Jan 26, 2009 #
Core (Start Programme) 20:00 [1]
Honestly will add more info later need to go babysitting
Running warm up/down 20:00 [1]
Running hills 14:00 [5]
Argh omg so bad today felt slightly sick before I started didn't get any worse and i feel fine now but my times were awful
Sunday Jan 25, 2009 #
Core (Start Programme) 40:00 [3]
Part two
Orienteering (Yately) 1:08:53 [3] 9.9 km (6:57 / km)
shoes: innovate mud claw 270
A good run
Had an aim an mostly worked very well!!
Focusing on an attack point and distinct plan for each control, still messed some controls up but overall helped concentration.
I will upload map later and some analysis.
Had an aim an mostly worked very well!!
Focusing on an attack point and distinct plan for each control, still messed some controls up but overall helped concentration.
I will upload map later and some analysis.
Orienteering warm up/down (Yately) 20:00 [1]
15 mins warm up jogging and drills tried to keep heart rate up
5 min cool down jag from finish
5 min cool down jag from finish
Saturday Jan 24, 2009 #
Core (Start Programme) 20:00 [1]
Part one
Thursday Jan 22, 2009 #
Core (Start Programme) 1:00:00 [1]
Did the first and second part because I didn't do it yesterday nevermind done now!
Running warm up/down (Dacorum & Tring) 40:00 [1]
Did a long warm up again competing on sat tho not so hard saving myself for 31st!
Lots of stretching drills and jogging
Lots of stretching drills and jogging
Running (Dacorum & Tring) 10:00 [2]
Did some easy reps of about 100m thinking about style and stretching legs.
Wednesday Jan 21, 2009 #
Running 37:24 [2] 6.39 mi (5:51 / mi)
shoes: white and lime green addidas
Just a run with mum to stretch legs as no time for longer went round the streets got back and realised could ahve done a fartlek type session and also im sooo tired still! But was a good chat!
Tuesday Jan 20, 2009 #
Core (Start Programme) 40:00 [1]
The second part
bridge, plank, anterior knee muscle strengthening.
bridge, plank, anterior knee muscle strengthening.
Circuits 1:00:00 [3]
shoes: orange indoor trainers
Went to circuits.
Aerobics session tonight, fairly varied exercises!
Did a 2 minute plank though unsure if my posture was right.
I felt and still do sooo tired, like my body actual feels tired.
Aerobics session tonight, fairly varied exercises!
Did a 2 minute plank though unsure if my posture was right.
I felt and still do sooo tired, like my body actual feels tired.
Monday Jan 19, 2009 #
Core (Start Programme) 20:00 [1]
Did the first part.
Just off tyo bed Chemistry in morning fingers crossed!
Just off tyo bed Chemistry in morning fingers crossed!
Sunday Jan 18, 2009 #
Core (Start Programme) 40:00 [1]
Saturday Jan 17, 2009 #
Running warm up/down 30:00 [1]
Jog before the race
Drills
The walk/jog warm down.
Drills
The walk/jog warm down.
Running race (Herst schools XC) 18:53 [5] 4.02 km (4:42 / km)
Although I have put intensity five I had a rubbish race it was really hard but I feel i didn't try hard enough yet I couldn't go any faster, I was just rubbish! My breathing was uneven and phlegmy(?) and i wasn't couting or keeping rhythm and my calves felt really heavy yet I did a full warm up like normal. Very frustrating!!!!! And I am now very tired and exams coming up so just gonna reign in on the training for the next three days till im less stressed and hopefully feeling a lil bit better.
Friday Jan 16, 2009 #
Core (Start Programme) 20:00 [1]
Leg lengthenings and knee dropouts
10 sit ups holding 10 secs
Opposite of a sit up, bringing leg up to level one position
10 x side sit ups each side
10 dorsal raises
10 sit ups holding 10 secs
Opposite of a sit up, bringing leg up to level one position
10 x side sit ups each side
10 dorsal raises
Thursday Jan 15, 2009 #
Core (Start Programme) 40:00 [2]
ahr:130 max:170
Bridges x 10
Clam one straight leg 3 x 30 each leg
Plank x 2
Plank x 4 2 on each side
3 x 24 lunges 12 each leg
6 x 747 3 on each leg
6 x running on the wall 3 each leg
Clam one straight leg 3 x 30 each leg
Plank x 2
Plank x 4 2 on each side
3 x 24 lunges 12 each leg
6 x 747 3 on each leg
6 x running on the wall 3 each leg
Running warm up/down (Dacorum & Tring) 30:00 [2]
shoes: orange indoor trainers
Long low intensity warm up jog stretching a drills, was taking it easy cos im tired and everyday something else aches!!
Also racing on Saturday.
Also racing on Saturday.
Running (Dacorum & Tring) 11:08 [3]
Just 6 x 100m easy stride reps
Wednesday Jan 14, 2009 #
Core (Start Programme) 20:00 [1]
First part
Leg lengthening
Drop outs
Controlled sit ups
level one lifting and raising knee
Side sit ups
Leg lengthening
Drop outs
Controlled sit ups
level one lifting and raising knee
Side sit ups
Running (Tring Running Club) 1:24:30 [3] 12.83 km (6:35 / km) +400m 5:42 / km
ahr:152 max:184 shoes: innovate mud claw 270
Did a run this evening I would have preferred an hour at a slightly faster pace but never mind. The pace was all over the place the graph is sooo spiky!
My calves hurt a little bit to begin with but more an ache than anything.
My calves hurt a little bit to begin with but more an ache than anything.
Tuesday Jan 13, 2009 #
Core (Start Programme) 35:00 [1]
The second part plank, bridges, 747 etc
Circuits (Weights) 1:00:00 [3]
shoes: orange indoor trainers
Did a non aerobic warm up which was some easy stretching and walking around windmilling arms etc.
Then did a weights circuit , I really need to do some triceps work mine are sooo weak! This included using weights and lifting them in different ways, lunging static squats with weights bench press, press ups and other things.
Did 10 minutes of abs work a 1.5 minute plank! Some people did longer but that was all i could manage!
Then finished with some stretching.
Then did a weights circuit , I really need to do some triceps work mine are sooo weak! This included using weights and lifting them in different ways, lunging static squats with weights bench press, press ups and other things.
Did 10 minutes of abs work a 1.5 minute plank! Some people did longer but that was all i could manage!
Then finished with some stretching.
Monday Jan 12, 2009 #
Core (Start Programme) 25:00 [3]
First part of the programme and ended with 10 x dorsal raises
Running warm up/down (Hills) 20:00 [3]
shoes: new white and green outdoor
I did 10 minute jog then 5 minute of drills then another couple minutes jog to the bottom of the hill.
Jogged back home.
Jogged back home.
Running hills 16:13 [5] 2.81 km (5:46 / km) +146m 4:35 / km
ahr:160 max:184
More info later when i download garmin info.
But generally 2 mins up and 2 min down x 4
Except my up has got faster all under two minutes 1:53, 1:55, 1:55, 1:59
Calf was hurting especially when got the second half of the hill.
Garmin data!
Hill length is approx 350m with 35m climb.
But generally 2 mins up and 2 min down x 4
Except my up has got faster all under two minutes 1:53, 1:55, 1:55, 1:59
Calf was hurting especially when got the second half of the hill.
Garmin data!
Hill length is approx 350m with 35m climb.
C • Calf 3
Sunday Jan 11, 2009 #
Running warm up/down (3500) 35:00 [1]
shoes: innovate mud claw 270
Did 15 minutes jog followed by 10 minutes of drills and some gentle stretching of my upper body.
Did 5mins or so of cool down jog and couple of minutes of stretching.
Did 5mins or so of cool down jog and couple of minutes of stretching.
Running race (Herts County XC) 24:59 [4] 5.58 km (4:29 / km)
max:180 shoes: innovate mud claw 270
Was the herts county xc race in cassiobury park very similar to the route I ran before but i bit longer more gentle uphill, that killed me much prefer to have a steep uphill!
Tried really hard pushed myself was letting go about 3.6km as I went into the second half of an uphill then when came onto flat/slight downhill took 50-100m to really get it back up a gear and lengthen my stride really helped that a man spectating shouted to me lengthen your stride and push it now! I am so glad he did. Last uphill isnt exactly steep it must be 500m in length and its at the end.. absolute eurgh I managed the hill ok kept my rhythm it was when i turned the corner for last 100m sprint to finish and just felt awful! But at least I know i pushed myself.
I have I think been selected to run southern inter-counties and inter-counties at nottingham which is good!
Tried really hard pushed myself was letting go about 3.6km as I went into the second half of an uphill then when came onto flat/slight downhill took 50-100m to really get it back up a gear and lengthen my stride really helped that a man spectating shouted to me lengthen your stride and push it now! I am so glad he did. Last uphill isnt exactly steep it must be 500m in length and its at the end.. absolute eurgh I managed the hill ok kept my rhythm it was when i turned the corner for last 100m sprint to finish and just felt awful! But at least I know i pushed myself.
I have I think been selected to run southern inter-counties and inter-counties at nottingham which is good!
Core (Start Programme) 35:00 [2]
The second part of the programme plank and bridges etc
Saturday Jan 10, 2009 #
Running warm up/down (SEJS) 20:00 [2]
shoes: orange indoor trainers
Indoor session at SEJS tday we did a mixed warm up jogging drilss and some agility/flexibility dynamic ones.
Running (Agility Test) 5:00 [3]
shoes: orange indoor trainers
Did 2 x an agility test with cones started by lying on the floor then sprinting round the cones was fun! Hard turning the corners but fun!
Stretching 10:00 [2]
We did various stretching for legs
Core 15:00 [3]
Did lots of balancing on one leg and ways to make it harder - closing eyes having the leg off the floor higher and being distracted by someone else.
Orienteering (O-games SEJS) 40:00 [2]
shoes: orange indoor trainers
We did two orienteering games/tests
One in teams of three where there were cards on side had an IOF control description then other side was a word describing the next picture to pick, it was set out so you had to sprint to the other end of the hall to pick up the next picture and back again to hand it to the next person. Then we reversed this so we were looking for the words having seen the picture, much harder!
The next game was in pairs and we had a blank Ashridge map with just a start triangle on it and on either wide about 10 m away were master maps one with odd controls on the other with even controls. The idea was one to pick odd one to pick even then to look at the master map memorise the route and describe the route/ the control without pointing on the map, was good for simplification and breaking down the leg finding the easiest way in.
One in teams of three where there were cards on side had an IOF control description then other side was a word describing the next picture to pick, it was set out so you had to sprint to the other end of the hall to pick up the next picture and back again to hand it to the next person. Then we reversed this so we were looking for the words having seen the picture, much harder!
The next game was in pairs and we had a blank Ashridge map with just a start triangle on it and on either wide about 10 m away were master maps one with odd controls on the other with even controls. The idea was one to pick odd one to pick even then to look at the master map memorise the route and describe the route/ the control without pointing on the map, was good for simplification and breaking down the leg finding the easiest way in.
Friday Jan 9, 2009 #
Core (Start Programme) 20:00 [1]
The first part - abs work
Cross Training 25:00 [4]
Did a 10 minute warm up on the bike
Then 15 minutes on the treadmill of which 5 mins was build up to 13km/hr then 2 minutes of that then I did 5 minutes at 14 km/hr then a 3 minute cool down.
Need to do the three km at 14km/hr now then speed it up.
Then 15 minutes on the treadmill of which 5 mins was build up to 13km/hr then 2 minutes of that then I did 5 minutes at 14 km/hr then a 3 minute cool down.
Need to do the three km at 14km/hr now then speed it up.
Thursday Jan 8, 2009 #
Core (Start Programme) 40:00 [1]
Did the second part today:
10 x 10 second hold bridges
3 x 30 each leg straight leg clams
2 x 50 second plank
2 x 50 second plank left side
2 x 50 second plank right side
3 x 30second each leg 747
3 x 30 second each leg running man
3 x 24 lunges (12 each leg)
10 x 10 second hold bridges
3 x 30 each leg straight leg clams
2 x 50 second plank
2 x 50 second plank left side
2 x 50 second plank right side
3 x 30second each leg 747
3 x 30 second each leg running man
3 x 24 lunges (12 each leg)
Running warm up/down 4:00 [3]
Drills before i started my run, what i really needed was to stretch my bum but i couldn't work out/ remember how!
Running 1:20:00 [3] 13.36 km (5:59 / km) +457m 5:07 / km
shoes: innovate mud claw 270
Again i forgot HR monitor need to remember!
Was good run felt slow body a bit niggly today but was nice long distance and did feel more relaxed and into it by the end.
Was sunny with snow on the ground lovely and hard ground cos it was frozen so not much mud! : )
I guess the might be my last long slow run for a while i should probably be doing shorter ones faster!
Was good run felt slow body a bit niggly today but was nice long distance and did feel more relaxed and into it by the end.
Was sunny with snow on the ground lovely and hard ground cos it was frozen so not much mud! : )
I guess the might be my last long slow run for a while i should probably be doing shorter ones faster!
Wednesday Jan 7, 2009 #
Core (Start Programme) 20:00 [1]
did the first part today which is basically all abs felt good like i was doing them all right apart from the side sit ups i tihnk im coming up to far.
My glutes hurt from yesterdays circuits but in a good way like i've worked!
My glutes hurt from yesterdays circuits but in a good way like i've worked!
Running warm up/down (Tring Running Club) 25:00 [2]
10 minute jog in the snow to warm up then a couple of drills
cool down 10 minute jog and couple of minutes of stretching
cool down 10 minute jog and couple of minutes of stretching
Running intervals 33:00 [4] 6.22 km (5:18 / km)
shoes: innovate mud claw 270
I forgot to wear my HR monitor!! oops so grphs not as interesting!
Did a pyramid session with 430m laps
I did 1,2,3,2,1,2,2,1 should have added the third one in but was having big problems regulating my breathing so I ahd to take the second two lapper one lap slow and the next one proper pace. I had a really long painful stitch dowm my right side at the same time breathing slowly in and out helped a lot.
I enjoyed the session but think I could have pushed myself al ittle bit harder maybe.
Lap 1 1:46
Lap 2 3:37
Lap 3 5:50
Lap 2 3:51
Lap 1 1:49
Lap 2 4:03
Lap 2 3:47
Lap 1 1:47
Did a pyramid session with 430m laps
I did 1,2,3,2,1,2,2,1 should have added the third one in but was having big problems regulating my breathing so I ahd to take the second two lapper one lap slow and the next one proper pace. I had a really long painful stitch dowm my right side at the same time breathing slowly in and out helped a lot.
I enjoyed the session but think I could have pushed myself al ittle bit harder maybe.
Lap 1 1:46
Lap 2 3:37
Lap 3 5:50
Lap 2 3:51
Lap 1 1:49
Lap 2 4:03
Lap 2 3:47
Lap 1 1:47
Tuesday Jan 6, 2009 #
Core (Start Programme) 40:00 [2]
Did the second part today much harder!!
Circuits 1:00:00 [4]
Started tough, I think having not been for a few weeks had a really bad effect!!! But i got into to it in the end and was able to mainly overcoem that stopping thing you get when you get tired where you stop before the minutes up. did lots of ab work and chose to do squat thrusts at the end which i hate!
Monday Jan 5, 2009 #
Cross Training 40:00 [3]
shoes: orange indoor trainers
Decided to have an easy day and ease back into proper training as yesterday was quite painful.
Did a warm up on the bike for 15 minutes really easy but hamstrings still aching.
Then 10 minutes on the rowing machine.
And 10 minutes on the treadmill which i don't normally do but a friend at my running club said he uses it to get his 3km times better by working out the pace he wants to run at and doing on the treadmill at a 2% incline then its slightly easier on the track which is flat. Also you ahve to run at a constant speed which i never do so this might help..? Then did a 3 min cool down on the treadmill and walked home.
Did a warm up on the bike for 15 minutes really easy but hamstrings still aching.
Then 10 minutes on the rowing machine.
And 10 minutes on the treadmill which i don't normally do but a friend at my running club said he uses it to get his 3km times better by working out the pace he wants to run at and doing on the treadmill at a 2% incline then its slightly easier on the track which is flat. Also you ahve to run at a constant speed which i never do so this might help..? Then did a 3 min cool down on the treadmill and walked home.
Core (Start Programme) 20:00 [2]
Did the first part of the start program have had a weeks rest over xmas which was unintentional but its harder to do when you're away and theres not much space.
Sunday Jan 4, 2009 #
Running warm up/down (Dacorum & Tring- Wendover) 1:00:00 [2]
A long warm up jog in couple of miles.
Then lots of drills and stretching.
Walked and then jogged back to the car at the end.
Then lots of drills and stretching.
Walked and then jogged back to the car at the end.
Running intervals (Dacorum & Tring) 28:58 [3] 3.88 km (7:28 / km)
shoes: new white and green outdoor
Long intervals
Did 1km to begin with at cross country pace especially using the hill well.
Then on of 800m immediately down the hill to the bird hide up through the woods then gently down the track 200m opening up strides.
Then one of 800m immediately followed by down the hill then pushing back up hard.
Total distance of almost 3.9km
My hamstrings were tired and pulling wasnt nice on the uphills and the cold didnt help so I ahve had a loong bath and stretched them.
Did 1km to begin with at cross country pace especially using the hill well.
Then on of 800m immediately down the hill to the bird hide up through the woods then gently down the track 200m opening up strides.
Then one of 800m immediately followed by down the hill then pushing back up hard.
Total distance of almost 3.9km
My hamstrings were tired and pulling wasnt nice on the uphills and the cold didnt help so I ahve had a loong bath and stretched them.
Saturday Jan 3, 2009 #
Running race (Cross country) 22:52 [4] 4.9 km (4:40 / km) +102m 4:14 / km
ahr:177 max:186 shoes: innovate mud claw 270
Was a really really tough cross country!
Apparently Wing is the toughest in our league and the ground was really hard and icy making it hard to run over and hard on the ankles and core stability!
My coach thought I ran really well but i didn't! I felt awful all the way through.
Apparently Wing is the toughest in our league and the ground was really hard and icy making it hard to run over and hard on the ankles and core stability!
My coach thought I ran really well but i didn't! I felt awful all the way through.
Running warm up/down (Cross country) 40:00 [2]
shoes: innovate mud claw 270
Long warm up walk/ jog round the course
A good 15 minutes of drills
Then a 10 minute jog down to cheer my mum on and get soup!
A good 15 minutes of drills
Then a 10 minute jog down to cheer my mum on and get soup!
Friday Jan 2, 2009 #
Note
Did train over Christmas but had no internet connection for most of it so I haven't written it down I might go through later and add it in.