Training Log Archive: bexhardingIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Running 25:00 [1]
Warm up jog to catch the bus to the start then jog and drills at start with a little stretching for hip flexors and calves.
Warm down jog back down to Laax, recovered quickly but hot very tempted by the stream.
Warm down jog back down to Laax, recovered quickly but hot very tempted by the stream.
Orienteering 57:22 [3] 4.8 km (11:57 / km)
Well I wanted to enjoy the race and be on holiday but I'm too competitive and too tired. Did enjoy some of it just disappointed didn't ever really get into the course. Things that went well were that I was planning ahead and my compass actually seemed to be pretty accurate. However I ran off too fast from the start having not planned one even though I had the map one minute before start so got a bit lost then hesitant and wasn't until I decided to bail out and relocate that I found it by that time wasting 5 minutes! Then mega hills so not up for (see 4-5!) but made it to the top however found myself not attacking anything even though it's much mroe runnable than slovenia and then walking on and having to conciously think you can run do it. Tomorrow going to try and get out of the slow groove and attack the terrain and look up further.
Running 29:57 [2] 4.74 km (6:19 / km) +285m 4:51 / km
ahr:151 max:169
Just went for an afternoon jog on edge of the map up a gentle hill for a while then into enquiries to hand in antidoping decleration and get prologue map and back to chalet place. Felt slow and like couldn't pick heels up but then better at the end. Went through my course again and said how I would do it perfectly and even rerunning it I was hesitating and a little meh so made myself do it decisively and want to go through my prologue map and give my 10 seconds to decide a route.
Friday Jul 29, 2011 #
Running 1:36:03 16.13 km (5:57 / km) +340m 5:23 / km
ahr:148 max:177
Went for a longish run with my mum, steady but enjoyable chatting away time just seemed to pass then I peeled off after 70 minutes and did an extra loop including the mile along the canal (not so fast today but didn't feel fast either could have kept the pace going for at least another mile or two, 7.13) I wish every long run passed as fast as this one.
Thursday Jul 28, 2011 #
Cycling 49:00 27.36 km (1:47 / km)
ahr:140 max:171
Spinning at the gym.
11.40 easy warm up HR average 114
Then I did a session of 6*3min on 1 min off keep same rpm but just changing the intensity of the bike I also added an extra 3 min rep at the end as I was doing the one minute rest after pushing hard on 6 as I thought it was the final one and I just thought I'll see what doing another one is like.
Heart average for each was 155, 156, 160, 161, 159, 163, 157
Then 10 minute warm down
11.40 easy warm up HR average 114
Then I did a session of 6*3min on 1 min off keep same rpm but just changing the intensity of the bike I also added an extra 3 min rep at the end as I was doing the one minute rest after pushing hard on 6 as I thought it was the final one and I just thought I'll see what doing another one is like.
Heart average for each was 155, 156, 160, 161, 159, 163, 157
Then 10 minute warm down
Wednesday Jul 27, 2011 #
Running 44:53 [3] 5.91 km (7:36 / km) +253m 6:15 / km
ahr:146 max:173
Went for a jog before breakfast from the youth hostel in Nova Gorica. Went round the trim track stopping to try out each station then another loop onto a hill past a vineyard and past where some kiwi fruit were growing, along to a monastry then back down to the hostel. A beautiful morning and lovely forest. Felt ok considering a weeks racing bit tired to start with but good by the end and only a slight niggle from the left side shin when started.
Tuesday Jul 26, 2011 #
Running 20:33 [3] 3.08 km (6:40 / km) +105m 5:42 / km
Morning run
Running 15:00 [3] 1.97 km (7:37 / km) +35m 7:00 / km
ahr:139 max:178
Warm up jog and a few drills
Orienteering 49:24 [3] 5.4 km (9:09 / km) +354m 6:53 / km
ahr:168 max:182
Last day of OO cup
A change in scale that I enjoyed and a an area I enjoyed felt most comfortable in my technique and felt like I was racing.
A change in scale that I enjoyed and a an area I enjoyed felt most comfortable in my technique and felt like I was racing.
Running 12:56 [3] 1.26 km (10:16 / km) +27m 9:16 / km
ahr:122 max:144
Warm down
Monday Jul 25, 2011 #
Running 19:10 [3] 3.03 km (6:20 / km) +134m 5:11 / km
Morning run
Running 17:52 [3] 2.04 km (8:45 / km) +204m 5:50 / km
ahr:147 max:184
Warm up
Orienteering 57:01 [3] 5.78 km (9:52 / km) +288m 7:54 / km
ahr:160 max:180
Day 4 OO cup
A new assembly area and a new area a bit less rocky in places and fun.
A good quciky start slowing towards the end as I tired.
A new assembly area and a new area a bit less rocky in places and fun.
A good quciky start slowing towards the end as I tired.
Running 13:33 [3] 1.74 km (7:47 / km) +17m 7:25 / km
ahr:131 max:151
Warm down
Sunday Jul 24, 2011 #
Running 13:43 [2] 1.99 km (6:54 / km) +138m 5:07 / km
ahr:147 max:190
Absolutely pouring down with rain this morning thought it better stretch than jog this morning. Didn't really want to leave car but did want to do the long race and tackle the big complex plateau at the top of the hill. So warmed up with many layers in wind and rain and stripped off.Mostly just jogging.
Orienteering 1:05:35 [3] 6.06 km (10:49 / km) +488m 7:43 / km
ahr:160 max:179
Long race started well and was going well until about halfway through when lost will for a few legs and just didn't attack the course then once back down hill and less cold managed to refocus and enjoy last few legs. Tried something new with visualisation I talked through day as I wanted to do it perfectly so I am running across and seeing the rocky hill ahead of me, then I am running along the north south track and visualising the circle. My aim today was to visualise the circle to give me more confidence in circle and cut out hesitations. The visualisation helped put this naturally in the processes in my brain and I started doing this really well and visualied 80% of the circles. Made my planning a little more decisive as was more confident with what I was doing and more comfortable with the terrain.
Running 6:06 [1] 0.97 km (6:17 / km) +6m 6:07 / km
ahr:138 max:147
Short warm down as after 5 minutes I couldn't feel my fingers still wet and windy.
Saturday Jul 23, 2011 #
Running 16:51 [2] 2.79 km (6:02 / km) +107m 5:04 / km
Easy morning Jog along the stream/river and through houses in Nova Gorica good to wake up, shake off clammy feeling and clear head a little.
Running 15:46 [1] 1.8 km (8:46 / km) +193m 5:42 / km
ahr:137 max:164
Warm up jog and a few strides. Feeling better than I did yesterday on warm up.
Orienteering 42:55 [4] 3.82 km (11:14 / km) +296m 8:06 / km
ahr:162 max:182
Day 2 OO cup middle race
Much better start today didn't try anything different for one just had my plan and kept thmbing map to check I was on my line and into one with only a slight hesitation. Much better day in general today felt so tired up the biiig hill but orienteering wise better than yesterday. Aims today to forget it is a race, pick out remarkable features, plan at each control and thumb map. I was picking out the features but too slowly need to be more decisive, same when planning at the control need to be more decisive and thumbing the map was better than yesterday becoming less of a concious thought. Buddy today was Sminty he wanted to have a better race than yesterday but didn't really have anything positive to say after however much I tried to get something positive from him! However it was really good to see some one elses prep and get to know someone i don't know so well.
Much better start today didn't try anything different for one just had my plan and kept thmbing map to check I was on my line and into one with only a slight hesitation. Much better day in general today felt so tired up the biiig hill but orienteering wise better than yesterday. Aims today to forget it is a race, pick out remarkable features, plan at each control and thumb map. I was picking out the features but too slowly need to be more decisive, same when planning at the control need to be more decisive and thumbing the map was better than yesterday becoming less of a concious thought. Buddy today was Sminty he wanted to have a better race than yesterday but didn't really have anything positive to say after however much I tried to get something positive from him! However it was really good to see some one elses prep and get to know someone i don't know so well.
Running 18:49 [1] 1.82 km (10:20 / km) +57m 8:57 / km
ahr:125 max:148
Warm down jog
Friday Jul 22, 2011 #
Running 21:43 [2] 2.25 km (9:39 / km) +124m 7:34 / km
ahr:130 max:165
Warm up to start and loop round the warm up map, not quite the same as training more contours less rock. Then tried start routine where I looked at descriptions memoried first couple, checked north and couple deep breathes out and reminded myself of aims.
Running 9:17 [1] 1.41 km (6:35 / km) +6m 6:27 / km
ahr:131 max:141
Warm down jog with Miaread and Julia felt less frustrated afterwards.
Orienteering 53:46 [3] 5.28 km (10:11 / km) +141m 8:59 / km
ahr:155 max:179
First race at OO cup.
Tried doing what was essentialy a line course to number one but didn't work actually made me more worried about where I was going and was right next to control didnt see it lost 4.5 minutes. Didn't really pick pace up in the middle of the race and wasn't until it got a bit more complex again that I found my orienteering groove then got a bit ahead and missed 15 by trying to just run on my compass and not listening to alarm bells. My aim today was to plan for 5 seconds at each control and thumb the map. Was taking a little too long to plan but necessary in some parts of the terrain getting better at thmubing and it's hellping me look at the map more frequnetly but reading the map properly and trying not to let it interupt my running.
Buddy for the day was spongey he was aiming to be confident at the start and then just let the race flow and he was calm at the start and had problems due to not being disciplined enough with compass. Good to have somone not on my course to discuss race with and see someone elses point of view on the area.
Tried doing what was essentialy a line course to number one but didn't work actually made me more worried about where I was going and was right next to control didnt see it lost 4.5 minutes. Didn't really pick pace up in the middle of the race and wasn't until it got a bit more complex again that I found my orienteering groove then got a bit ahead and missed 15 by trying to just run on my compass and not listening to alarm bells. My aim today was to plan for 5 seconds at each control and thumb the map. Was taking a little too long to plan but necessary in some parts of the terrain getting better at thmubing and it's hellping me look at the map more frequnetly but reading the map properly and trying not to let it interupt my running.
Buddy for the day was spongey he was aiming to be confident at the start and then just let the race flow and he was calm at the start and had problems due to not being disciplined enough with compass. Good to have somone not on my course to discuss race with and see someone elses point of view on the area.
Thursday Jul 21, 2011 #
Running 22:30 [2] 2.17 km (10:22 / km) +346m 5:46 / km
Rest day of the tour. Ankles feeling pretty knackered and thought a rest would do me good so went out for a very easy jog in the sunshine with my camera and spectated the sprint race.
Went mapping after under Marcuses tuition and for a swim in the afternoon.
Went mapping after under Marcuses tuition and for a swim in the afternoon.
Wednesday Jul 20, 2011 #
Running 15:00 [3]
Warm up jog and drills.
Orienteering 1:10:00 [3]
Aims: thumbing and planning.
Remarkable features and aiming off. Started well but couldn't focus after saw charlotte get srung alot.
Remarkable features and aiming off. Started well but couldn't focus after saw charlotte get srung alot.
Running 10:00 [3]
Warm up jog
Orienteering 25:00 [3]
Windows exercise
Dont normally orienteer like this i like contact etc but actually my bearings were good and the course was good too. Good to be forced to do this.
Dont normally orienteer like this i like contact etc but actually my bearings were good and the course was good too. Good to be forced to do this.
Tuesday Jul 19, 2011 #
Running 10:00 [3]
Warm up jog
Orienteering 1:00:00 [3]
Map memory with Lucy.
works when visulise the leg before you start and can move better through terrain.
Then a relocation exercise.
works when visulise the leg before you start and can move better through terrain.
Then a relocation exercise.
Running 15:00 [3]
Warm up jog and drills
Orienteering 1:05:00 [3]
The modified middle race.
Aim to coninue to thumb map and use 4 seconds at control to plan.
Some big mistakes but also some good bits.
Aim to coninue to thumb map and use 4 seconds at control to plan.
Some big mistakes but also some good bits.
Monday Jul 18, 2011 #
Orienteering 1:20:00 [3]
Had my start routine plan to try out: Check north, visualising how it would feel to run well in this terrain and breathing out to calm myself. I liked breathing out and checking north. But visualising that on the start line was too much I think I need more time than that to visulise properly. My aim was to read map more frequently but for less time.
I did a line course and a corridor exercise then a control pick.
The line course went well I picked up all contact points and only lost it twice for a very short short time.
The corridor went really well for half I was actually managing to pick out things ahead and almost simplify a little bit. Then completely lost it and could not relocate so ran back.
Then did a bit of the control pick and it went well but after 7 controls I couldn't focus too much in the terrain maybe?
I did a line course and a corridor exercise then a control pick.
The line course went well I picked up all contact points and only lost it twice for a very short short time.
The corridor went really well for half I was actually managing to pick out things ahead and almost simplify a little bit. Then completely lost it and could not relocate so ran back.
Then did a bit of the control pick and it went well but after 7 controls I couldn't focus too much in the terrain maybe?
Running 10:00 [3]
Warm up jog to clock chase start
Orienteering 30:00 [3]
Clock chase
Got more confidence and aggressive in terrain, just need to not make mistakes.
Got more confidence and aggressive in terrain, just need to not make mistakes.
Orienteering 17:00 [3]
Race loop with short start intervals.
Had a lot of adrenaline as just stung twice went hard and kept with lead group.
Had a lot of adrenaline as just stung twice went hard and kept with lead group.
Sunday Jul 17, 2011 #
Running 20:00 [3]
Warm up jog and drills but not using warm up map as very bushy and rocky.
Orienteering 20:00 [3]
The start of a middle course first six controls or so.
Good practise of routines but not easy to try and race it as not easy terrain. Then went through it with Liz before next session.
Good practise of routines but not easy to try and race it as not easy terrain. Then went through it with Liz before next session.
Orienteering 1:10:00 [3]
A 20 control control pick got every control well except one not moving really fast but not walking.
Then GPS corridor much harder than i thought ended up walking by the end brain fried so much.
Then GPS corridor much harder than i thought ended up walking by the end brain fried so much.
Running 10:00 [3]
Warm up to start of trains
Orienteering 40:00 [3]
Trains firstly hung a loop with Liz I enjoy hanging and picking out everything.
Then a trains loop against the girls just proves it is possible to race in this terrain.
Then a trains loop against the girls just proves it is possible to race in this terrain.
Saturday Jul 16, 2011 #
Orienteering 30:00 [3]
A wander/jog around a slope in slovenia.
Put a control out and then found a few more. Even at the slow pace I made a biig mistake. However the forest seemed nice if a bit steep.
Put a control out and then found a few more. Even at the slow pace I made a biig mistake. However the forest seemed nice if a bit steep.
Friday Jul 15, 2011 #
Note
(rest day)
Thursday Jul 14, 2011 #
Note
(rest day)
Rest day went into London to meet a friend.
Wednesday Jul 13, 2011 #
Running warm up/down 15:00 [1]
Warm up jog
And then jog/walk afterwards.
And then jog/walk afterwards.
Running 38:00 7.8 km (4:52 / km)
Hill race round Wendover. Wasn't really gonna race as felt tired all afternoon(napped for 3 hours) but enjoyed to the first down so much put a bit more into it, definitely enjoy racing and trying to beat people! Lots of up but also lots of down - made up lots of time on the down could do with being better on the up.
Tuesday Jul 12, 2011 #
Note
(rest day)
Just felt tired today
Monday Jul 11, 2011 #
Running 37:00 [4] 7.0 km (5:17 / km)
Did a tempo type run maybe not quite that high about 60%. Worked hard up allt he hills and did 7 minute mile on the canal on the way back.
Sunday Jul 10, 2011 #
Running 30:00 [2]
Easy run in the sun feeling good rhythm.
Friday Jul 8, 2011 #
Running 25:00 [3]
Orienteering 37:45 [3] 5.1 km (7:24 / km)
JWOC relay first leg - disaster
Thursday Jul 7, 2011 #
Running 30:00 [3]
Orienteering 27:24 [3] 3.4 km (8:04 / km)
Wednesday Jul 6, 2011 #
Running 35:00 [3]
20 minute warm up including jog around the model map sticking to the tracks as seemed greener than we were expecting(correct assumption as it turned out) then quick drills.
15 minute warm down buoyed by a good run :)
15 minute warm down buoyed by a good run :)
Orienteering 20:12 [3] 2.9 km (6:58 / km)
JWOC middle qualification
Running 10:00 [3]
Jog on the track in the evening with a middle race on the map to visualise legs and calm myself for the final.
Tuesday Jul 5, 2011 #
Running 20:00 [3]
Easy jog in the morning with Charlotte and 6* strides on the track
Monday Jul 4, 2011 #
Running 35:00 [3]
Warm up jog over the model map collecting the controls green not v visible rest pretty nice.
Orienteering 1:08:05 [3]
JWOC long race
Saturday Jul 2, 2011 #
Running 7:49 [1] 1.84 km (4:15 / km) +404m 2:02 / km
Warm up
Orienteering 13:09 [4] 1.78 km (7:23 / km) +32m 6:47 / km
4 different starts on the Hotel Bliza map to make sure I could cope well with the sprint start did them like intervals with jog rest between.
Running 8:00 [1]
Warm down
Orienteering 20:00 [2]
Sprint model in Lebork saw quite a few off the map. Made the most of seeing both urban and hilly parts of the map.
Friday Jul 1, 2011 #
Running 12:34 [1] 1.52 km (8:16 / km) +278m 4:19 / km
Warm up on edge of model area matching map to terrain.
Orienteering 19:53 [2] 2.08 km (9:34 / km) +201m 6:27 / km
Course round the model area for long and middle absolutely gorgeous! Just jogged and walked hills need to make sure read contours well and sight from compass.
Running 7:23 [1] 0.93 km (7:56 / km) +15m 7:22 / km
Warm down.