Training Log Archive: bexhardingIn the 31 days ending Mar 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2009 #
Core (Start Programme) 40:00 [2]
10 x 10 second bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
Circuits 40:00 [4]
Was weights this week
Was feeling rather weak actually!
But did pump some..what's the word? with my biceps!
Did the thigh burners again they are sooooo hard and very difficult to explain, but overall a good intense session with a nice chat with my sis about holidays and stuff.
Had to leave early to go to running coach birthday celebrations which was fun!
Was feeling rather weak actually!
But did pump some..what's the word? with my biceps!
Did the thigh burners again they are sooooo hard and very difficult to explain, but overall a good intense session with a nice chat with my sis about holidays and stuff.
Had to leave early to go to running coach birthday celebrations which was fun!
Monday Mar 30, 2009 #
Core (Start Programme x 2) 1:00:00 [1]
Did both as missed one over the weekend.
2 x 10 each leg; leg lengthens
2 x 10 each leg; leg dropouts
15 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 x 10 second bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
2 x 10 each leg; leg lengthens
2 x 10 each leg; leg dropouts
15 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 x 10 second bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
Running warm up/down 20:40 [1] 2.87 km (7:12 / km)
Felt really tired when I started - muscles achey.
Almost didn't do the hills today but move them tomorrow but decided after 10 minute jog and 10 minutes of drills and a test run up the hill i decided it was a mental thing not a problem with my muscles or heart rate.
Almost didn't do the hills today but move them tomorrow but decided after 10 minute jog and 10 minutes of drills and a test run up the hill i decided it was a mental thing not a problem with my muscles or heart rate.
Running 28:00 [4] 4.52 km (6:12 / km)
It was really mentally intense session today just doing 12 was hard keeping going. especially after the rest I did keep moving this time. But still on a couple felt like I didn't do very well - I was shorter than my normal marker.
But I did do all twelve and that's a nice feeling!
Reps: 6 x 1 min effort 1min 10 sec rest
2 minute rest
6 x 1 min effort 1min 10 sec rest
But I did do all twelve and that's a nice feeling!
Reps: 6 x 1 min effort 1min 10 sec rest
2 minute rest
6 x 1 min effort 1min 10 sec rest
Sunday Mar 29, 2009 #
Orienteering warm up/down 15:00 [2]
Not sure exact time i was nervous kept jogging around back and forth pen from spectator. Did some drills as well just a few. But still like all relays had that waiting time in pen.
Orienteering race 43:36 [4] 6.9 km (6:19 / km)
I am unsure about both time and distance for this race as i didn't start garmin until number two and got no splits at the end and didn't get a race map jsut a map with all controls. But using a ruler for first two controls and doing straight line routes i have worked out a distance - then the time is approximate - what my sister thinks it was. The realy itself was less intense than I am used to once i was in the forest but really enjoyed the first loop the second bit after the specator was further than I am used to and a bit too much in sand and I was definitely losing visualisation and concentration by the end.
C • Map 1
C • Time 2
Saturday Mar 28, 2009 #
Orienteering warm up/down 20:00 [1]
10 minute jog with Julia up to the other start and back.
Then went and did some drills and stretching my timings were a bit out and heart rate high on 'podium'/start due to nervousness rather than good warm up!
Then went and did some drills and stretching my timings were a bit out and heart rate high on 'podium'/start due to nervousness rather than good warm up!
Orienteering race 52:40 [3] 6.7 km (7:52 / km)
Slower than I wanted and first half was very iffy - mind wasn't in the orienteering but kinda settled more into it later on. Enjoyed the terrain needed accurate bearings and a good plan and the controls weren't hard but sticking to the plan and making a good one was what I wasn't doing in the first half. (I really don't know about intensity it was fast but it didn't seem too hard when i was doing it except tired legs in places)
C • Map 1
Friday Mar 27, 2009 #
Event: Spring Cup 2009
Core (Start Programme) 20:00 [1]
2 x 10 each leg; leg lengthens
2 x 10 each leg; leg dropouts
10 x 12 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 x dorsal raises
2 x 10 each leg; leg dropouts
10 x 12 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 x dorsal raises
Thursday Mar 26, 2009 #
Core (Start Programme) 40:00 [1]
10 x bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
Running warm up/down 18:09 [2] 2.73 km (6:39 / km)
shoes: new white and green outdoor
Warm up jog up to school.
Then a couple of drills.
After little run
Jog back felt ok actually hill up to house not nice but never is.
Then a couple of drills.
After little run
Jog back felt ok actually hill up to house not nice but never is.
Running 10:34 [4] 2.1 km (5:02 / km)
Did a kind of fartlek session round the fields. Was doing between 350-400m efforts with about 200m rest between them. Felt ok fairly strong, was doing about cross country pace or so on the efforts.
Running warm up/down 20:00 [1]
Did a warm up jog and drills as thouht was going to be doing 100m time trial turned out I didn't because no other seniors were. Tbh honest i'm not that bothered was good to do the warm up though.
Wednesday Mar 25, 2009 #
Core (Start Programme) 20:00 [1]
2 x 10 each leg; leg lengthens
2 x 10 each leg; leg dropouts
15 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 dorsal raises
2 x 10 each leg; leg dropouts
15 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 7 second side sit ups
10 dorsal raises
Running (Recovery/60-70%) 27:00 [2] 4.84 km (5:35 / km)
ahr:148 shoes: new white and green outdoor
I felt really tired and not kinda pulled down all down all day plus this should be easy week as last week was hard and then that fits in with an easy week before JK.
SO went for a easy run just to stretch things out and get muscles moving.
SO went for a easy run just to stretch things out and get muscles moving.
Tuesday Mar 24, 2009 #
Core (Start Programme) 40:00 [1]
The second part
10 x bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
10 x bridges pillow between knees
3 x 30 each side straight leg clams.
2 x 1 minute planks
2 x 30 second side planks left
2 x 30 second side planks right
3 x each leg 747
3 x each leg running on the wall
3 x 12 each leg lunges
Circuits (Aerobic) 50:00 [3]
Was really hard this week actually had sweat dripping off my face. But felt so satisfied at the end!!
Circuits warm up/down 20:00 [2]
Jogged down round the block for ten minutes. Then we did cardio warm up with drills and stuff. Stretching at the end so nice to lie down and do full body stretch: )
Monday Mar 23, 2009 #
Core (Start Programme) 20:00 [1]
2 x 10 each leg; leg lengthens
2 x 10 each leg; leg dropouts
12 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 5 second side sit ups
15 dorsal raises
2 x 10 each leg; leg dropouts
12 x 10 second sit ups
2 x 10 each leg; leg lifts (stabilisation thingy)
10 x each side 5 second side sit ups
15 dorsal raises
Running warm up/down 12:14 [1] 2.08 km (5:53 / km)
Warm up jog for hills, didn't feel too bad actually but was windy which made it cold so I put lots of layers but still really had to force myself out of the house.
Running warm up/down (Drills) 4:51 [1] 0.46 km (10:29 / km)
Drills by the playground. Wind was with me when doing drills and against me jogging back which was nice.
Running hills 28:00 [4] 4.44 km (6:18 / km)
Hill reps session. Did 12 x 1 min reps in 2 sets of six with 2 min rest between sets and 1 min 10s between reps. Did break it up nicely and did more without it getting so tedious but after the 2 min rest my thighs felt really stiff for the next two. Felt pretty strong in first set not so good in second set. The distances agree with this they reduced by about 10m in the second set. Was a bit warm - stopped being so windy but I was wearing lots of layers.
Sunday Mar 22, 2009 #
Orienteering 1:13:17 [3] 6.3 km (11:38 / km)
Went to wendover avec ma famille.
I did some visualisation/ talk-o training with my mum wasn't fast as we were both tired from saturday but focus was the orienteering side.
I did some visualisation/ talk-o training with my mum wasn't fast as we were both tired from saturday but focus was the orienteering side.
Saturday Mar 21, 2009 #
Running warm up/down (XC) 40:00 [2]
15 minute of jogging round
20 minutes of drills and stretching and keeping moving.
Not too long to wait in the pen which was good.
5 minute jog down at the end including some cheering.
20 minutes of drills and stretching and keeping moving.
Not too long to wait in the pen which was good.
5 minute jog down at the end including some cheering.
Running 21:30 [3] 4.88 km (4:24 / km)
A hard race was up and down all the time for the first lap and I hit my wall about 10 minutes. Normally I would just relax and feel better but as I was just about to go down hill i thought about my stride. It helped I was with the girl in Herts who started one in front of me in the pen (I was last!). Then when we got round the first lap and a half up and down all the way and got some flat slightly uphill ground where I got my rhythm and i overtook her. Then she got me 2-300m from the end and I just couldn't re-overtake her so we finished one after another. Felt worst I've felt all season at the end but also the best! Realise 182 is not the best place ever but I ran there and finished!
Stretching 5:00 [1]
In the evening I did bits of stretching while waiting for my dinner
Friday Mar 20, 2009 #
Core (Start Programme) 20:00 [1]
Stretching 5:00 [1]
Core (TASS) 15:00 [1]
TASS assessment for strength and conditioning.
Was really good glad I finally went! Looking forward to the delivery/outcome and the other services I can get!
Was really good glad I finally went! Looking forward to the delivery/outcome and the other services I can get!
Thursday Mar 19, 2009 #
Core 45:00 [1]
Running warm up/down 25:00 [2]
10 minute jog to Pound meadow
Lots of stretching this week having a chat with Zoe about passing test and her new car!
Then drills
Lots of stretching this week having a chat with Zoe about passing test and her new car!
Then drills
Running intervals 18:00 [3]
will give more accurate time and distance later when uploaded data from Garmin.
Had to do an easy session tonight as running on Saturday would have liked to to do the actual session but never mind.
Did 3 x 6 strides of about 150m each one and allowing heart rate to drop to 155 before next one - between 60 and 70%
then with about 3 minute rest between sets.
Was trying quite hard on the strides but not really a killer session unlike hills or natural intervals I do.
Had to do an easy session tonight as running on Saturday would have liked to to do the actual session but never mind.
Did 3 x 6 strides of about 150m each one and allowing heart rate to drop to 155 before next one - between 60 and 70%
then with about 3 minute rest between sets.
Was trying quite hard on the strides but not really a killer session unlike hills or natural intervals I do.
Running warm up/down 6:00 [1]
A warm down jog around the field and back to the school.
Wednesday Mar 18, 2009 #
Core (Start Programme) 20:00 [1]
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups
2 x 20 leg lifts/stabilisation
10 x 7 second hold side sit ups right and left - these were hard today
10 dorsal raises.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups
2 x 20 leg lifts/stabilisation
10 x 7 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Running warm up/down 21:00 [2] 3.8 km (5:32 / km)
Jog there slowly - very slowly felt really stiff and tired - doesn't help that it was straight up the hill. But by 10 minutes later much better!
Warm down jog back home felt pretty good.
Warm down jog back home felt pretty good.
Running intervals (Natural) 10:00 [4] 2.02 km (4:57 / km)
ahr:173 max:182
Did the natural intervals session - 20 seconds on and 20 seconds off (30 second on and 30 second off next?) Felt pretty good all the way through which was nice, easy to keep going when have to follow the beeps of a watch that doesn't stop until you can!!!
Stretching 5:00 [1]
Aware I need to stretch more so after tea seemed as good a time as any did mostly legs hamstrings, calves, glutes, thighs, shoulders.
Tuesday Mar 17, 2009 #
Core (Start Programme) 40:00 [1]
Core work this morning. Seemed to go quick then the lunges took ages!
Circuits 55:00 [3]
Weights week
Did arm weights, thigh burners, side hops, hand walks, press ups, tricep dips and squats etc. Then abs session to end
Warm up stretches and long warm down with whole body stretching
Always find this tough and some of the exercises more than others but mostly enjoyable.
Did arm weights, thigh burners, side hops, hand walks, press ups, tricep dips and squats etc. Then abs session to end
Warm up stretches and long warm down with whole body stretching
Always find this tough and some of the exercises more than others but mostly enjoyable.
Monday Mar 16, 2009 #
Core (Start Programme) 20:00 [1]
Got early this morning to do this.
Watched Mount Kilimanjaro documentary while I did it havn't watched the end yet though, but i think I know what happens...!
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups maybe should up to 15
2 x 20 leg lifts/stabilisation
8 x 6 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Watched Mount Kilimanjaro documentary while I did it havn't watched the end yet though, but i think I know what happens...!
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups maybe should up to 15
2 x 20 leg lifts/stabilisation
8 x 6 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Running warm up/down 17:33 [1] 2.27 mi (7:44 / mi)
Jogged from museum into Tring park. A beautiful hot day had to take long sleeved top off very quickly and use t- shirt first time this year!
Running hills 20:37 [5] 2.89 km (7:08 / km)
ahr:166 max:183
Did 12 hill reps took about 40-45 seconds up then jogged down.
Was natural hill reps I guess was a bumpy open area with some little spiky bushes to run around! Seemed to go really slowly and the middle ones weren't fun but kinda had t get a hold and continue pushing.
Was natural hill reps I guess was a bumpy open area with some little spiky bushes to run around! Seemed to go really slowly and the middle ones weren't fun but kinda had t get a hold and continue pushing.
Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
Jogged and walked back to the car.
Did some stretching when I got back to the museum.
Did some stretching when I got back to the museum.
Sunday Mar 15, 2009 #
Core (Start Programme) 40:00 [1]
Orienteering (Red) 42:56 [3] 7.87 km (5:27 / km)
A Red course at a come and try it even in Milton Keynes a mix of urban woodland and housing estate. Will pt more info later.
Orienteering warm up/down 15:00 [1]
A warm up jog some drills.
Warm down jog with Dad and Bry.
Warm down jog with Dad and Bry.
Saturday Mar 14, 2009 #
Core (Start Programme) 20:00 [1]
Running (Warm up) 10:00 [2] 1.78 km (5:37 / km)
Warm up jog before natural intervals
Running intervals (Natural Intervals) 10:00 [3] 1.96 km (5:06 / km)
Did the natural interval session again 20 second on 20 second off. This time n the rough open common, up down and around, into the wind and with it. Enjoyed it alot this time again in the open sun was out and it was windy and I just had to pick a direction and go.
Running (Warm down) 10:00 [1] 1.52 km (6:35 / km)
Jogging back to car loopy way through trees, was a gorgeous spring day and really enjoyed it.
Stretching 5:00 [1]
5 minutes of stretching at car before leaving.
Thursday Mar 12, 2009 #
Running (Edinburgh) 45:00 [2]
shoes: new white and green outdoor
Went for a run with Hollie and Jess while I was visiting Edinburgh. They took me up Salisbury crags then round by Holyrood Palace and round Carlton Park. It was good really enjoyed it they pointed out the various bit of Edinburgh from the top of the crags which was nice. Thanks to both of them, really helpedme make my decision.
Running warm up/down (Jog Edinburgh) 25:00 [2]
Jogging over to Hollies flat, was good got to go some of the ways I hadn't been before went past the Centre of Sports and Exercise, and ran along royal mile for a while nearly bumping into two guys who had a good laugh!
Wednesday Mar 11, 2009 #
Core (Start Programme) 40:00 [1]
Tuesday Mar 10, 2009 #
Core (Start Programme) 15:00 [1]
I cut the number of repetitions but did all of the exercises I would normally just not pushing as hard.
C • Core 1
Monday Mar 9, 2009 #
Note
(sick) (rest day)
Been quite illl today didn't sleep well and was sick during the night and again this morning so been in bed all day was really dehydrated but have drunk small amounts other wise was sick. Anyhow hopefully good night sleep tonight and I'll be back doing some kind of training.
Sunday Mar 8, 2009 #
Core (Start Programme) 40:00 [1]
Running (Recovery Run) 32:15 [3] 5.46 km (5:54 / km)
ahr:148
Went on a recovery run with my sister took a map of Kyloe to get to know it and to do some visualisation practice. Kept heart rate in 60-70% range.
With the map used the W21 course from when BOC was there. We alternated legs with one person looking at leg and visualising how we would carry out the leg, then handing the map to the other person and describing exactly how we would do it. Then having a bit of a discussion if there was another way of doing it and best attack point etc. Did 17 controls.
With the map used the W21 course from when BOC was there. We alternated legs with one person looking at leg and visualising how we would carry out the leg, then handing the map to the other person and describing exactly how we would do it. Then having a bit of a discussion if there was another way of doing it and best attack point etc. Did 17 controls.
Saturday Mar 7, 2009 #
Running warm up/down (Inter-counties) 30:00 [1]
A 10-15 minute jog around
Then lots of strides and drills at least ten minutes
Final prep for race then 5 strides up hill and into pen. The had at least 5 minutes of jogging around in the pen and then standing in line waiting for the horn. Stretched calf as was feeling particularly tight even massaged it a bit because I had been stretching it all morning.
Then at the end jogged around field once and wandered around stretched calf.
Then lots of strides and drills at least ten minutes
Final prep for race then 5 strides up hill and into pen. The had at least 5 minutes of jogging around in the pen and then standing in line waiting for the horn. Stretched calf as was feeling particularly tight even massaged it a bit because I had been stretching it all morning.
Then at the end jogged around field once and wandered around stretched calf.
Running race (Inter-counties) 29:03 [5] 6.37 km (4:34 / km)
The first lap I pushed hard then I could see Anwen in front and really wanted to catch her but in the second lap just felt awful. After the last hill though I felt so much better, it was still hard work but I had rhythm and started overtaking people.
Friday Mar 6, 2009 #
Core (Start Programme) 20:00 [1]
Thursday Mar 5, 2009 #
Core (Start Programme) 40:00 [1]
Did the core with bridges, plank, clam with striaght leg, lunges, anterior knee strengthening exercises. The clam was not easy today!
Running warm up/down 26:00 [2] 3.9 km (6:40 / km)
shoes: new white and green outdoor
warm up 11 minute jog
8 minutes of strides and drills
7 minute warm down
8 minutes of strides and drills
7 minute warm down
Running intervals 15:02 [4] 3.05 km (4:56 / km)
shoes: new white and green outdoor
I did an interval session off the top of my head because training was cancelled.
I wasn't pushing very hard... well it varied. I did one side of the field hard the next easy and so on i think the jogs were too long! I was kinda in a bad mood and the running helped but concentration wasn't the best.
I wasn't pushing very hard... well it varied. I did one side of the field hard the next easy and so on i think the jogs were too long! I was kinda in a bad mood and the running helped but concentration wasn't the best.
Wednesday Mar 4, 2009 #
Core (Start Programme) 20:00 [1]
Core work - 2 x 10 leg lengthens each leg
2 x 10 leg dropouts each leg
10 x 10 sec hold sit ups
2 x 20 core stabilising leg lift things
8 x 7 sec hold side sit ups each side.
10 x Dorsal raises
2 x 10 leg dropouts each leg
10 x 10 sec hold sit ups
2 x 20 core stabilising leg lift things
8 x 7 sec hold side sit ups each side.
10 x Dorsal raises
Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: white and lime green addidas
Jogged up to the woods to warm up for natural interval session.
Running intervals (Natural) 10:00 [4] 2.0 km (5:00 / km)
Did a natural intervals session in the woods up and down and through puddles! Did 10 minutes of 20 seconds on 20 seconds off. Wasn't too bad so I think I need to push harder or make the efforts slightly longer. Felt like i'd worked at the end but enjoyed the session.
Looking at the graph from my garmin, My heart rate settles into a regular rhythm, just rising slightly but my pace isn't n even pattern for the whole thing... the could be affected by obstacles or a hill i guess..?
Looking at the graph from my garmin, My heart rate settles into a regular rhythm, just rising slightly but my pace isn't n even pattern for the whole thing... the could be affected by obstacles or a hill i guess..?
C • Fun! 2
Running warm up/down 10:00 [2] 2.5 km (4:00 / km)
Ran home from the woods.
Tuesday Mar 3, 2009 #
Core (Start Programme) 30:00 [1]
Did most of core session this morning didn't quite manage to finish all the unges and '747' but will do them when I get home. Felt alright doing them but climbing the stairs later was not nice!
Core (Start Programme) 7:00 [1]
Just finishing lunges and anterior knee muscle (think thats right word for it) strengthening exercises.
Circuits warm up/down (Stretching) 15:00 [1]
Did stretching to warm up for 5 minutes
Warm down of ten minutes stretching
Warm down of ten minutes stretching
Circuits 45:00 [3]
Was weights this week some really hard stations and I was proper trying this week, much prefer it to the aerobic circuits! These thigh exercises where you stood on an aerobics step and did a one leg dip then with the other leg tapped the top of the step then the floor repeating it my god my thighs were crying by the end! Good session and good stretch at the end.
Monday Mar 2, 2009 #
Core (Start Programme) 20:00 [2]
Abs core work
Running warm up/down (Hills) 17:00 [1]
10 minute warm up jog
5 minutes of drills
2 minute warm down jog
5 minutes of drills
2 minute warm down jog
Running (Hills) 21:40 [5] 3.6 km (6:01 / km)
ahr:157 max:181 shoes: new white and green outdoor
I didn't find it as hard as I thought after the warm up my legs felt fine just being motivated for the last 10 seconds of each hill rep was the hardest part. My breathing was the restricting thing, well it was slowing me more than my legs.
Did 10 x 1 minute up and 1:10 down will do more i.e. 12 with just one minute down/rest.
Did 10 x 1 minute up and 1:10 down will do more i.e. 12 with just one minute down/rest.
Sunday Mar 1, 2009 #
Orienteering warm up/down 10:00 [1]
A jog around the field then some drills in the pen.
Orienteering race (BOC Relay) 25:56 [4] 3.6 km (7:12 / km) +75m 6:31 / km
The Relay race didn't feel like I was racing like I normally would in a relay. But was pretty good fun.