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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running22 12:45:09 29.81 47.98 1194
  Orienteering11 6:18:51
  Strength and Conditioning1 53:31
  Core2 40:00
  Swimming1 20:00
  Total23 20:57:31 29.81 47.98 1194

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Wednesday Jul 28, 2010 #

Core 20:00 [3]

Running 1:11:11 [3] 12.35 km (5:46 / km) +208m 5:19 / km
ahr:146 max:174

Round the Reservoirs relatively flat easy long run, just feeling bushed so didn't move up a group at the running club which I think I probably need to in future.

Tuesday Jul 27, 2010 #

Core 20:00 [3]

Did sit up burn thing, bead bugs, side planks, straight leg clam.

Running 42:57 [3] 6.46 km (6:39 / km) +147m 5:58 / km
ahr:145 max:186

Interval session. Warm up 2 times round the fields, basically fast 80% everyother side, did 6 intervals in the end of about 1.40 each. Glutes tired as am I.

Monday Jul 26, 2010 #

Running 28:50 [3] 3.9 km (7:24 / km) +53m 6:55 / km
ahr:141 max:176

Warm up jog couple drills 10*14 second hill with jog down recovery. Warm down.

Sunday Jul 25, 2010 #

Running 45:00 [3]

Recovery run around the fields and nature reserve.
Felt very dehydrated.

Friday Jul 23, 2010 #

Running 35:00 [3]

Warm up on the map and along the tracks before the relay.
Warm down with tess warming up had to prolong it a bit needed to think.

Orienteering 44:41 [3]

Relay, should have done much better, not sure why I didn't too hesitant, lots little mistakes.

Thursday Jul 22, 2010 #

Swimming 20:00 [3]

In the pool in the evening easy swimming my legs tired and feeling a bit crampy. Was really nice and cooling and felt better now.

Wednesday Jul 21, 2010 #

Orienteering 15:40 [3]

WUOC sprint race.

Running 30:00 [3]

Warm up and down around sprint.

Tuesday Jul 20, 2010 #

Running 30:00 [3]

Warm up on track, across the terrain and the drills on track.
Warm down on my own and then again with Hollie.

Orienteering 1:20:39 [3]

Slow and steady, really need to work on making decisions faster and reading map on the run.

Monday Jul 19, 2010 #

Orienteering 25:00 [3]

Did a couple of short and long legs. Mostly clean could have had a better flow.

Running 30:00 [3]

Few controls on the model event drills. Very hot.
Warm down jog round.

Saturday Jul 17, 2010 #

Running 43:28 [3] 7.34 km (5:55 / km) +244m 5:05 / km
ahr:151 max:184

Warm up then tempo run for 20 minutes warm down.

Friday Jul 16, 2010 #

Running 33:35 [3] 5.21 km (6:27 / km) +182m 5:29 / km
ahr:153 max:187

Warm up
4*2 minute hills actually really feeling good.
Warm down.

Strength and Conditioning 53:31 [3]
ahr:127 max:163

Badminton playing with a family friend.

Wednesday Jul 14, 2010 #

Running 1:00:21 [3] 9.27 km (6:31 / km) +224m 5:48 / km
ahr:138 max:162

Long run. Wasn't particularly comfortable but kept going anyway.

Tuesday Jul 13, 2010 #

Running 30:00 [3]

Warm up, 30/30 intervals, warm down.

Monday Jul 12, 2010 #

Running 30:00 [3]

Easy recovery run with my sister.

Saturday Jul 10, 2010 #

Orienteering 50:00 [3]

JWOC relay. Wow knackering.

Running 25:00 [3]

Warm up and down

Friday Jul 9, 2010 #

Orienteering 26:00 [3]

Middle Final

Running 30:00 [3]

Warm up and warm down

Thursday Jul 8, 2010 #

Running 20:00 [3]

Warm up and warm down for middle qualifier. Was very worried on the whole qualification thing and couldn't look at results as warmed down.

Orienteering 26:00 [3]

JWOC middle qualification. Cleanest race of the week.

Tuesday Jul 6, 2010 #

Running 30:00 [3]

Warm up jog and drills, warm down.

Orienteering 1:15:15 [3]

JWOC Classic at Svinklov.

Monday Jul 5, 2010 #

Running 25:00 [3]

Warm up jog and drills on the warm up map.
Warm down jog after run.

Orienteering 15:36 [3]

JWOC sprint race.

Sunday Jul 4, 2010 #

Running 10:00 [3]

Warm down in a group looking at specific features on the map.

Orienteering 10:00 [3]

3*2.5 minute orienteering intervals on the sprint map. Good to see how there are different areas on the map that required different speeds.

Running 10:00 [3]

Warm up before sprint model.

Saturday Jul 3, 2010 #

Orienteering 10:00 [3]

Put the map on the floor and treated it like a start and did 3 controls race pace on the new style map of the classic area. Was good to see how it would compare to tuesday.

Running 5:00 [3]

Warm down.

Running 20:00 [3]

Full warm up jog and drills before the practice sprint and practice start at the barracks. Get used to procedure.

Running 15:00 [3]

Warm up at svinklov, before some classic practise. Short jog, easy run through a couple of controls then drills

Running 19:13 [3] 3.45 km (5:34 / km) +136m 4:39 / km

Jog around in Poland after flight.

Friday Jul 2, 2010 #

Running 15:00 [3]

7.30 of orienteering and 7.30 of running after a day of travelling.

Thursday Jul 1, 2010 #

Running 9:17 [3]
ahr:143 max:157

Warm up

Running 21:17 [3]
ahr:144 max:172

12*30/30 then a warm down.

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