Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Jan 31, 2010:

activity

time

miles

Running

18:47:01

71.02

114.3

4795

Orienteering

11:31:37

42.98

(16:05)

69.17

(10:00)

2766

11 /

14c

78%

Core

5:30:00

Strength and Conditioning

2:51:07

Cycling

1:21:41

Circuits

56:44

Cross Training

22:58

Stretching

20:00

Total

41:41:08

114.0

183.47

7561

11 /

14c

78%

[1-5]

41:31:08

averages - weight:55kg

4:04

0:00

» now

Sunday Jan 31, 2010 #

Running 10:00 [3]

Warm up for prologue. Jogged round road a few minutes, Walked up to top; not included in time. Then did some strides at the top as feeling a little stiff from city race.

Orienteering 21:19 [3] 3.14 km (6:47 / km) +96m 5:53 / km
ahr:164 max:183

Prologue for JOK chasing sprint in Holyrood Park. enjoyed it though hesitant to begin with. Felt pretty good tired at the end though.

C • Chase Map 1

Running 5:00 [3]

Jogged round the road a bit and did strides at the bottom of hill but needed to make sure I got in the queue and got my number.

Orienteering 17:50 [3] 3.03 km (5:53 / km) +64m 5:20 / km
ahr:171 max:186

Chasing sprint JOK race on Arthurs seat was alot of fn. I'll do a full low down later with map. Just to say feeling much better today could breathe though nose :)

C • Prologue map 1

Running 6:26 [3] 1.04 km (6:11 / km) +8m 5:58 / km
ahr:149 max:157

Warm down after Chasing sprint for ten minutes frgot to turn my watch on to start! Discussing results with Hollie Kirstin and Alice.

Saturday Jan 30, 2010 #

Running 1:01:24 [3] 10.13 km (6:04 / km) +342m 5:11 / km
ahr:146 max:204

Hmm been nursing a cold all week sneezing over 10 times a day so didn't push like I could but didn't take it easy really tried to focus on technique, didn't particularly get into a rhythm for a while though. When I did felt much better. Will put more details later when got map and routes and times together. Also will put up my plan somewhere and review.

C • Map of city part one 1

C • City Race map part two 1

Friday Jan 29, 2010 #

Cycling 43:15 [3]
ahr:115 max:150

Spinning at the CSE in the Salle with Steve and the others its horrible makes your bum hurt and constantly feels like going up hill! Then some body weight core and stretching.

Cross Training 5:57 [3]
ahr:116 max:133

Warm up on the rowers practising technique and getting ipod i right place playing good stuff and getting heart rate up.

Cross Training 17:01 [3]
ahr:142 max:156

Did the test thing that Toni set as got my new recording card to stick in the rowing machine, yet to download the data, when I do I'll compare it to heart rate. Though to be honest it took me the first three four minute sets to find the best technique and get most power its really haard work to get heart rate up and get good power. However next time will be better then I can start comparing performance.

Thursday Jan 28, 2010 #

Strength and Conditioning 1:20:17 [3]
ahr:112 max:150

Went to Strength and conditioning with Jet going to do it twice a week as per programme!
Was good not to have so many people jus tto work through given list of activities. Wasrmed up 10 mins on bike plus dynamic stuff then 5 mins on bike at the end. Also get to go back for breakfast on a Thursday!

Running 17:00 [3]

Not sure how far jog with jet good chat and warm up and check out of hill!

Running 29 [3] 0.09 km (5:22 / km) +11m 3:17 / km
ahr:123 max:139

This was just a stride mistake!

Running hills 34:38 [3] 5.26 km (6:35 / km) +271m 5:14 / km
ahr:148 max:181

Hills up long gentle ish but well changing and long slope from near playground at bottom of hill up is it Queens drive? On the road under salisbury crags did 3x3.45 hills really want to do this again and do more next time was really hard especially as end was a lot streeper! But felt nice to be able to run up the hill rather than plod up my usual too steep hill.

Wednesday Jan 27, 2010 #

Strength and Conditioning 35:50 [3]
ahr:115 max:148

Was an agility/plyometrics session with steve in the circuits gym ,forgot to start my watch nevermind!
We did jumping walking over hurdles talked about posture power from your arms, and did some stretching.

Running 1:25:39 [3] 9.01 km (9:30 / km) +666m 6:56 / km
ahr:148 max:173

Started at Swanston for long run in pentlands after nutrition talk. Was a bit apprehensive as already 4pm! But me Haze and Alice went out anyway, seems like a very slow pace but we did lots of climb up hills and also some cross country stuff across heather. Then also ended up running last 25 minutes in the dark without torches rather nervously. Overall though glad I made it, because it means another long run in the diary.

Tuesday Jan 26, 2010 #

Running 12:11 [3] 1.91 km (6:23 / km) +32m 5:53 / km
ahr:158 max:171

Warm up to meadows and around for intervals plus strides on the grass.

Running intervals 30:36 [3] 5.82 km (5:15 / km) +90m 4:53 / km
ahr:169 max:185

Intervals on the meadows, was really really good this week Toni was there and told us 6x 1km same as Haries but we did first 4 just just below threshold then pushed last two over threshold so working 85% max heart rate and then more at 90. The times were good got shorter for first 4 4.21,4,13,4.12,4.12,3.59,4,01 so last one was a bit slower but not much and really was thinking style on last few and first few felt incredibly easy!

Running 37:44 [3] 1.0 km (37:44 / km) +16m 35:01 / km
ahr:103 max:148

Warm down back to pollock. Was really cold wore less layers than usual.

8 AM

Core 30:00 [3]

Monday Jan 25, 2010 #

Circuits 56:44 [3]
ahr:132 max:174

DId circuits at CSE with chloe for an hour good cross training and we always stretch at start and end which is good because I never remember to stretch.
The circuit was 30 secs each activity 14 activity 3 times round the circuit between each circuit a 3 minute active recovery.

Saturday Jan 23, 2010 #

Running 1:13:31 [3] 9.96 km (7:23 / km) +427m 6:05 / km
ahr:166 max:180

Did long 3rd leg of devils burdens relays with Alice was so much fun want to do it again and get a better time! Was good working as a team rather than racing each other as normal, and worked out each others strengths :) made for a very good birthday. Best bit was sliding on bums down hill after making it to the top!Would definitely warm up better next time though. The given ditance was 10km with 537m climb.

Friday Jan 22, 2010 #

Cycling 38:26 [4]
ahr:139 max:175

Inddors spinning at CSE with toni and Steve and a selection of EUOC people early this morning mixed with some core, didn't feel so great...!

Thursday Jan 21, 2010 #

Core 40:00 [1]

I did abs stabilisation - leg lengthens and dropouts
-stabilisations heel slide alternate and a few double ones
- sit ups x 30 and 30 x side sit ups

Hip flexor strengthening
pelvis drops (stretch hip flexor)
one leg squats 3 x 10 on each leg
3 x 1minute of press ups

Running 40:00 [3]

Went for a run around blackford and braids, was meant to be orienteering but i confused up the map situation....! Was a nice little tempo run, good to get some speed back in but those hills are killer!

Wednesday Jan 20, 2010 #

Running 1:21:28 [3] 11.05 km (7:22 / km) +412m 6:13 / km
ahr:151 max:178

Went for long run with Toni and chloe and Haze. Was meant to be in the Pentlands but travel issues meant we stayed in the city. So we just about managed 80 minutes with minimum of road, would have been better all off road but nevermind, still a good starting point and saw some new bits of Edinburgh.

Strength and Conditioning 55:00 [3]

Was first s and c session not in weights room. It wasn't really a replacement it was an agility and movement session. We did warm up, then some races running and as 'animals' then some ball throwing stuff and a game of volleyball kind of and then basketball shots. Bit random but I'm trusting its going to help me!

Tuesday Jan 19, 2010 #

Running 9:07 [2] 1.5 km (6:05 / km) +44m 5:18 / km
ahr:162 max:184

Warm up Jog around the Meadows, Did jog down there too with Jet.

Running intervals 17:41 [4] 3.64 km (4:51 / km) +81m 4:22 / km
ahr:174 max:184

Intervals on Meadows felt good for first two then just felt like I was working harder and going faster when I was actually going slower so I only did 4x800m rather than the six reps as I know I'm tired from last week and I ahve bit of cold hanging around.

Running 11:45 [2] 1.35 km (8:42 / km) +27m 7:55 / km
ahr:137 max:165

Jog back from Intervals with Alice and Jet.

8 AM

Core 30:00 [1]

2 x 1 minute plank
2 x 1 minute side planks (rolling)
3 x 30 single leg clams each side
10 x bridge and 10 x single leg bridge
3 x 30 sec 747 each leg

Monday Jan 18, 2010 #

6 PM

Core 40:00 [1]

7 PM

Stretching 10:00 [0]

Sunday Jan 17, 2010 #

Orienteering 1:29:38 [3] 8.71 km (10:17 / km) +427m 8:16 / km
ahr:145 max:180

The long O at Grizedale, didn't actually lookk that long I had planned to do 1-14 but actually ended up doing 1-7 + 11 14 and 20 then finished with a run because I got fed up with not being able to run and read a map and I wasn't focussed on what I wanted to get out of the tecghnique training I was looking up and reading the contours quite well but control flow wasn't so great and I wasn't feeling great on my feet so I came off the course and ran back round and through past the musical sculptures in grizedale. Had a good chat with Peter and Hector after which maybe should ahve had earlier in the week about how every session should have an aim and how to actually focus on that aim without just doing what you always do(which I feel I ahve been doing alot this week). Basically it's to have a strategy in your head for each control eg to always have the direction you are leaving the control in your head/ set on your compass before you enter the control circle as this is well defined or to have a mantra/ saying like hectors is fast line most visible routes and this helps him find the best route and prepare for it.

Saturday Jan 16, 2010 #

Running 5:53 [1] 0.74 km (7:57 / km) +41m 6:14 / km
ahr:160 max:171

Down the hill and back up as warm up actually did this twice but watch only on once. (Was very wet but I wasn't cold at this point)

Orienteering 1:10:01 [4] 6.12 km (11:26 / km) +222m 9:41 / km
ahr:155 max:178

Was kinda looking forward to this session there seemed to be alot of features to look at and use to navigate. This was true but I was over complicating everything and I found it really rough and did the slowest again! I am feeling pretty down about my orienteering and running ability right now I am about to go through my maps a pick out fiveish main points to work on from that and work out how to improve it.
Moor top was pretty roough the actual course wasn't too hard and I found all the controls fine just getting a good route through terrain wasn't good, and I missed 10 because I refuse to cross and really really strong flowing stream I couldn't see the bottom of. I also had freezing cold feet because all the snow was thawing and it was tipping it down with rain so it was soooo wet.So generally a pretty negative experience except I have decided to find a strategy to improve route finding.

C • don't be too down on yourse... 3

Running 19:59 [1] 1.61 km (12:25 / km) +95m 9:35 / km
ahr:130 max:168

Jog/walk back to car with charlotte.

Orienteering 56:28 [2] 6.37 km (8:52 / km) +225m 7:32 / km

Went back on Briarshot to collect in tapes, did a slightly different way round to mix it up a little. I wanted to go back out here because I really enjoyed it last time I was out there and I wanted a more positive experience to end my week with. Was good I found all the tapes and only 2 I wandered/hesitated at. But I did find it a bit creepy being the only person out there and it was misty and realy quiet except for some birds and I kept really scaring myself thinking I heard things and it only being me.

C • well that would explain why... 1

Running 5:53 [1] 0.74 km (7:57 / km) +40m 6:16 / km
ahr:160 max:171

Down the hill and back up as warm up actually did this twice but watch only on once. (Was very wet but I wasn't cold at this point)

Friday Jan 15, 2010 #

Orienteering 1:09:33 [3] 5.98 km (11:38 / km) +363m 8:55 / km
ahr:145 max:173

Was pissing it down with rain, I was feeling pretty low from a possible oncoming cold so I wasn't exactly looking forward to this session, on Bishops Wood, it just looked like a slog, but actually I did my best orienteering technically ofthe week on it and though I was still slow thats due to standing and planning and going slow in the green( I didn't like not being able to see the contours ahead of me) pleased with compass and knowledge of control circle detail. Feeling incredibly slow this week.

Thursday Jan 14, 2010 #

Orienteering 1:04:08 [4] 5.85 km (10:58 / km) +290m 8:47 / km
ahr:158 max:182

Did trains on Black beck with Pippa, Rachel and Shane (the innovate guy). Had planned it previsouly so I could concetrate on executing it well but this just seemed to go out of my head when I ran, was so worried about being last and doing bad that's exactly what happened wasn't till I went last on the third train I found my pace and did alot better looking ahead and knowing what I'd see. Really good to see pippa and rachel just keep going and reading map at the same time wish I could have kept up longer.

Orienteering 42:31 [3] 4.09 km (10:24 / km) +185m 8:28 / km
ahr:159 max:178

Graythwaite frest sprint at 1:5,000 Jogged up there to warm up then just started had planed it all at accomodation, and executed it all really well except number 12 and a couple of route mess ups where I ended up the wrong side of fallen trees and then a bit further round a hill than i meant. I still semm to have taken a long time for this though.

Wednesday Jan 13, 2010 #

Running 15:00 [3]

Warm up

Orienteering 56:22 [3] 6.05 km (9:19 / km) +156m 8:15 / km
ahr:149 max:175

Middle/O-tech on Hampsfell. Was absolutely tired on the way up and knew i wasn't in the right frame of mind. Just generally sloppy and not thinking about what was next too worried about being slow and caught up by sminty and having to collect the tapes, when in reality it really doesn't matter I should have concentrated on the technique rather than worrying about how fast I was going.

Tuesday Jan 12, 2010 #

Running 20:00 [3]

Warm up and down
10 min jog and 5 drills the 5 minute cool down jog.

Orienteering 25:02 [3] 3.85 km (6:30 / km) +72m 5:57 / km
ahr:168 max:181

This was a sprint race around windermere with forest and urban area. Really messed up one lost about a minute- started off by attacking and hadnt visualised closer to circle and went off course. Got quicker near the end but still making route choice errors! Need to practice quick decision making in

Running 12:40 [3] 1.91 km (6:38 / km) +88m 5:23 / km
ahr:143 max:161

Briarshot warm up to it.

Orienteering 49:07 [3] **** 5.31 km (9:15 / km) +209m 7:44 / km
ahr:159 max:178 spiked:11/14c

Briarshot 1:1500 classic practice. I stopped my garmin from 11-13 unfortunately so I Actually did an extra km on top of what I did.
I really enjoyed this course it was so good - the line features were removed which meant it was alot easier to concetrate on contours and other features to aid navigation. My navigation was alot smoother than yesterday, I knew what was coming up and what it would look like very happy with it until 5. At 5 I got a bit put off by felling and also not checking compass enough when left last known feature.

Running 5:57 [3] 0.98 km (6:04 / km) +21m 5:29 / km
ahr:149 max:166

Warm down back to accom in the afternoon, pretty short but wasn't going further - tired.

Core 20:00 [3]

Monday Jan 11, 2010 #

Running 12:01 [3] 0.84 km (14:18 / km) +31m 12:06 / km
ahr:168 max:184

Went with the guys as I had know idea where Holly was or where I was going, was a bit fast to be honest and my hip flexors and glutes were bit sore even though haven't done anything for three days.

Orienteering 1:37:40 [3] 7.2 km (13:34 / km) +338m 10:59 / km
ahr:156 max:181

Was very similar shape course to that I did last april started off well with good route choice - the easiest one chosen but also quick ones but was moving fairly slowly/steadily. Then made a mistake at 13 was in essentialy the right place and could see open marsh but was just too low. This made me pretty sloppy for the next 9 controls and though i found them mostly fine my routes selection and execution wasn't great. Then after 22 I planned ahead more and I also was more map to ground rather than looking at map to find feature i'd seen on the ground.

Running 12:46 [3] 1.9 km (6:43 / km) +44m 6:02 / km
ahr:161 max:176

Walked/ran back to where we are staying saw pippa and said hi much easier running back down the hill!

Running 5:23 [3] 0.34 km (15:50 / km) +1m 15:40 / km
ahr:166 max:176

Jogging back up the hill at my own pace this time tired legs but not as sore as this morning.

Orienteering 31:58 [3] 3.47 km (9:13 / km) +120m 7:52 / km
ahr:176 max:187

1:5000 sprint type training in the forest, took one to get used to the scale in forest situation, nice contour interpretation up to 6. Next two controls I wasn't so good i needed to use my compass more to help interpret the contours better. Made a parallel error at 13 was directly below but went straight to 14 easily. Lots of snow = tiring.

Running 8:09 [3] 1.23 km (6:38 / km) +35m 5:48 / km
ahr:164 max:176

Ran back to cottage definitely recovered a bit by the end.

Stretching 10:00 [3]

Hip flexor, calves, hammies, glutes x 2

Core 10:00 [3]

sit ups of various versions - abs.

Saturday Jan 9, 2010 #

Core 30:00 [3]

Thursday Jan 7, 2010 #

Core 30:00 [3]
weight:55kg

Running 45:36 [3] 6.78 km (6:44 / km) +208m 5:50 / km
weight:55kg

On my own in the snow

Wednesday Jan 6, 2010 #

Running 58:05 [3] 8.47 km (6:51 / km) +211m 6:06 / km
ahr:152 max:174 weight:55kg

Up to Brdigewater around the fields to coldhabour farm across polo fields and back through the woods tehn up and down into home. In snow slowish strength run.

Tuesday Jan 5, 2010 #

Core 30:00 [3]

Running hills 13:04 [3] 2.1 km (6:13 / km) +99m 5:02 / km
ahr:160 max:183

3 x 2 minutes was still really tired.

Running 3:34:35 [3] 10.17 km (21:06 / km) +764m 15:20 / km
ahr:119 max:164

Up coniston old man snowy and windy Actually a walk but to map into Attack point from sports tracks I need it to recognise a category.

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Training Log Archive: bexharding

Sunday Jan 31, 2010 #

Saturday Jan 30, 2010 #

Friday Jan 29, 2010 #

Thursday Jan 28, 2010 #

Wednesday Jan 27, 2010 #

Tuesday Jan 26, 2010 #

Monday Jan 25, 2010 #

Saturday Jan 23, 2010 #

Friday Jan 22, 2010 #

Thursday Jan 21, 2010 #

Wednesday Jan 20, 2010 #

Tuesday Jan 19, 2010 #

Monday Jan 18, 2010 #

Sunday Jan 17, 2010 #

Saturday Jan 16, 2010 #

Friday Jan 15, 2010 #

Thursday Jan 14, 2010 #

Wednesday Jan 13, 2010 #

Tuesday Jan 12, 2010 #

Monday Jan 11, 2010 #

Saturday Jan 9, 2010 #

Thursday Jan 7, 2010 #

Wednesday Jan 6, 2010 #

Tuesday Jan 5, 2010 #

Monday Jan 4, 2010 #

Saturday Jan 2, 2010 #

Friday Jan 1, 2010 #