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Training Log Archive: bexharding

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Running	30	31:10:05	187.85	(9:57)	302.32	(6:11)	7285
Orienteering	8	8:53:36	39.93	(13:22)	64.26	(8:18)	1261
Strength and Conditioning	8	7:35:00
Core	2	1:00:00
Cycling	1	50:03
Total	44	49:28:44	227.78		366.58		8546

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Monday Dec 31, 2012 #

Note

No running foot really sore yesterday and today slight improvement but not worth inflaming further.

Sunday Dec 30, 2012 #

9 AM

Running 27:45 [2] 4.83 km (5:45 / km) +29m 5:35 / km
ahr:153 max:172

Foot bit sore when warming up not too bad not any worse than it had been at other times and ok doing strides.

Running 41:04 [5] 10.08 km (4:04 / km) +61m 3:57 / km
ahr:178 max:186

Ribble Valley 10km
Bit disappointed pb but not the sub 40 time I wanted didn't go out fast enough so the first 5km weren't fst enough, have to say despite longish warm up I didn't feel like I settled into a good running, breathing and heart rhythm until about 4-5km. Can't say I enjoyed it was pretty hard work but I gave it all I had could not go anymore at the end. Just need to improve my start and do a bit of specific training will look for another one in april/may time to see if I can improve. Foot didn't hurt whilst racing just a little when warming up and then when finished.

Running 6:41 [1] 0.64 km (10:27 / km) +1m 10:21 / km
ahr:123 max:128

Warm down hobble foot really sore couldn't run but thought should move so walk/hobbled along.

Running 27:45 [2] 4.83 km (5:45 / km) +29m 5:35 / km
ahr:153 max:172

Foot bit sore when warming up not too bad not any worse than it had been at other times and ok doing strides.

Saturday Dec 29, 2012 #

11 AM

Running 52:09 [3] 9.03 km (5:47 / km) +180m 5:15 / km

Run up to Longridge fell and back.

Friday Dec 28, 2012 #

7 AM

Running 45:44 [3] 8.36 km (5:28 / km) +161m 4:59 / km

Quick road run in the dark before travelling up north.

Thursday Dec 27, 2012 #

10 AM

Running 1:45:18 [3] 18.1 km (5:49 / km) +214m 5:30 / km

Hash and run home, feeling so much better now :)

Wednesday Dec 26, 2012 #

12 PM

Running 52:57 [2] 8.46 km (6:16 / km) +207m 5:35 / km

Little run out for fresh air.

Tuesday Dec 25, 2012 #

12 PM

Running 41:35 [3] 7.1 km (5:51 / km) +110m 5:26 / km

Easy run Dad kicked his flu and I'm feeling mine in throat today fingers crossed this is it just tired after poor nights sleep - obviously way to excited about santas visit!

Monday Dec 24, 2012 #

3 PM

Running 1:10:47 [3] 11.75 km (6:01 / km) +360m 5:13 / km

Bit close to lunch but only just got back before dark. Throat and glands much better today thankfully the zinc and sleep seem to have done the job.

5 PM

Core 30:00 [1]

Some of the s&c exercises we have been doing plus stretching

Sunday Dec 23, 2012 #

12 PM

Running 1:01:39 [2] 10.05 km (6:08 / km) +124m 5:47 / km

Slow run today woke up for the third morning in a row swollen glands and painful to swallow, it has always eased as the day goes on so have been taking zinc and vitamin c and had a nice bath and nap today.

Saturday Dec 22, 2012 #

8 AM

Running 1:23:15 [3] 12.91 km (6:27 / km) +190m 6:00 / km

Breakfast run with local running club wet and windy and so so muddy started fast then pace was more acceptable! Was worth it for the breakfast when we got back!!

Friday Dec 21, 2012 #

7 AM

Core 30:00 [1]

Various core exercises two 15 minute slots in the day

2 PM

Running 1:01:25 [3] 10.71 km (5:44 / km) +178m 5:18 / km

Lovely run with my sister round and about the common and frithsden.

Thursday Dec 20, 2012 #

2 PM

Running 1:10:09 [3] 12.24 km (5:44 / km) +217m 5:16 / km
ahr:140 max:161

Running at home :) Not so windy or cold as Edinburgh but much rainier, squelchier and slipperier. Good to get out after a long train journey foot tad tight but ok.

Wednesday Dec 19, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up

Supersets
Assistance exercises

Stretching and rolling

12 PM

Running 15:53 [2] 2.76 km (5:45 / km) +57m 5:13 / km
ahr:134 max:159

Warm up jog

Running 50:38 8.52 km (5:57 / km) +384m 4:51 / km
ahr:162 max:182

Hill reps

3* long 1*short

Range of times

Felt ok

Running 12:06 [2] 1.93 km (6:16 / km) +5m 6:11 / km
ahr:131 max:159

Warm down jog.

3 PM

Running 25:44 3.09 km (8:20 / km) +78m 7:24 / km

Drills

Tuesday Dec 18, 2012 #

10 AM

Running 1:37:45 [2] 15.76 km (6:12 / km) +386m 5:32 / km
ahr:138 max:164

Long run in ed Blackford, Braids and craiglockhart.
Legs sore from yesterday sprint so I didn't do hills.

Monday Dec 17, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Squat, bench press and assistance exercises

rolling and stretching

12 PM

Running 18:09 [2] 3.0 km (6:03 / km) +81m 5:20 / km
ahr:134 max:164

Warm up.

Orienteering 19:43 [4] 3.73 km (5:17 / km) +49m 4:57 / km
ahr:154 max:170

Pre running big weekend chase - can truly recommend this race!!

Running 28:50 [2] 4.26 km (6:46 / km) +170m 5:39 / km
ahr:134 max:167

Jog up to the coll between the seat and whinny hill then down and round the road + strides.

Sunday Dec 16, 2012 #

9 AM

Running 1:30:40 [3] 15.37 km (5:54 / km) +378m 5:15 / km

Lonf run over the seat, craigmillar and braids. Beautiful morning, felt good running for parts others were hard work, but I had Doug to just make me keep going.

Saturday Dec 15, 2012 #

11 AM

Running 20:56 [2] 3.4 km (6:09 / km) +102m 5:21 / km
ahr:150 max:171

Warm up.

Orienteering 25:09 3.79 km (6:38 / km) +119m 5:44 / km
ahr:166 max:181

Pre run of Womens Open Sunday course Prologue on the Seat.
Really really really enjoyed it I think and hope it will be a close race and that small route choices will affect the times! Some good route choice, physical enough but doesn't dominate the course and you have to stay on your toes to navigate some of the gorse!

Running 19:54 [2] 2.92 km (6:49 / km) +104m 5:47 / km
ahr:148 max:172

Warm down

Friday Dec 14, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Same as Wednesday.
A rest say from running....! Eeek not had one of those in a while was actually feeling less tired today so Saturday should be much better.

Thursday Dec 13, 2012 #

2 PM

Running 57:36 [2] 8.95 km (6:26 / km) +209m 5:46 / km

Around and about the seat with Bry. Tired day.

Wednesday Dec 12, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

New warm up

Supersets

Assistance circuit

Rolling

12 PM

Running 2:03:36 [3] 19.01 km (6:30 / km) +556m 5:40 / km
ahr:137 max:169

Long run
Starting from Hillend up Caerketton, Allemuir Capelaw and the next one then back down round the resevoir to Bonaly and run back along Water of Leith and Canal.

Beautiful cold day, ground pretty solid and icy but apart from slight niggle in my right foot feeling ok.

Tuesday Dec 11, 2012 #

8 AM

Running 16:09 [2] 2.63 km (6:08 / km) +144m 4:49 / km
ahr:133 max:164

Warm up

Running 42:41 6.56 km (6:30 / km) +346m 5:09 / km
ahr:163 max:185

Hills for an easy week - 2* long and 2*short slow times this week think the weekend and yesterdays gym session catching me up good time just to cut my sessions a wee bit shorter for a week. Plus I think I was dehydrated because on my last rep all I could think of was a big glass of water!
It still felt like I was working hard and the weather was great today so slow times must just mean a tired me.

C • glad to see 2

Running 12:06 [1] 1.87 km (6:28 / km) +25m 6:04 / km
ahr:128 max:155

Warm down jog very slow

3 PM

Running 34:42 [1] 4.1 km (8:28 / km) +43m 8:02 / km

Drills Session

Monday Dec 10, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up - bit of confusion over what we are meant to be doing but we eventually work it out!

3* 8 squats 30 kg
3* 8 bench press
3* 3assitance exercises

Rolling

2 PM

Running 50:25 [2] 9.11 km (5:32 / km) +144m 5:08 / km
ahr:140 max:169

Recovery run Simple loop easy pace legs moving well despite heavy weekend

Sunday Dec 9, 2012 #

10 AM

Orienteering 1:59:03 [3] 14.82 km (8:02 / km) +123m 7:43 / km
ahr:147 max:189

Long-o on Loch Vaa
Skipped first 13 controls and did the other 35. Really enjoyed the first bit in the deep heather not perfect but my compass improving with a bit of focus on looking up and actually aiming for something! Also enjoyed the bit through north granish bit then as I crossed the railway back again and the boys passed me and it got to just over 80 minutes I started to feel tired and hungry(I didn't take anything this week and I did last week I ate at about 55-60 minutes). Struggled past some cows and through 4 more controls prettily messily then really messed up compass on the next control. Nearly bailed on the last 3 controls but they were pretty much on the way back so just really focussed on getting the compass right and actually the last 3 were pretty good.

Saturday Dec 8, 2012 #

9 AM

Orienteering 45:12 5.45 km (8:18 / km) +80m 7:44 / km

Anagach French Trains - good method: the first person to the control is the control and had to wait until everyone else had gone through before they could leave. This kept everyone together well and made every leg pretty competitive and catching people up most of the way on the leg if you were the control. Pretty well focussed but always is on trains when lots of people around you.

Orienteering 35:09 [1] 4.53 km (7:46 / km) +54m 7:20 / km

Nethybridge score - absolutely frozen brain didn't thaw until halfway and fingers and feet until close to the end. Always remember to take and use a change of clothes.

2 PM

Running 11:23 [1] 1.62 km (7:02 / km) +76m 5:41 / km
ahr:149 max:163

Warm up jog

Orienteering 1:09:10 [3] 7.58 km (9:07 / km) +202m 8:03 / km
ahr:145 max:169

Deishar mixed training. 4 sections
1 - short legs
2 - corridor
3 - control pick
4 - long legs

Felt a bit rubbish on section 1 and affected my mental focus
For the corridor I tried to combine compass and map contact and thumbing.
For the control pick head up but wasn't planning so well
Long legs good compass and features combined really enjoyed this bit.

Friday Dec 7, 2012 #

11 AM

Running 1:41:45 14.39 km (7:04 / km) +464m 6:05 / km
ahr:157 max:188

Long run with Doug from Highbank through the woods to Dulnain Bridge then up to the masts on the hill above, over to the forest by Grantown, played follow my leader behind Doug in the forest as he guessed where needed to go. Then headed back up toward the masts and headed back to the house. All in terrain and snow(!) couldn't feel my feet for a lot of it after I followed Doug through a freezing marsh. Trying to think about style at the end as I could feel myself tiring and my shoulders tightening.

5 PM

Strength and Conditioning 35:00 [2]

Wee warm up bit shorter than usual.

3*8 station circuit with couple minutes rest between 30:10 timings

Abs circuit 3*4 stations 20:10

Stretching

7 PM

Orienteering 56:36 [3] 4.8 km (11:47 / km) +135m 10:20 / km
ahr:139 max:169

Night-O
found it very difficult not sure if I was trying to take short cuts, too tired or just not planning well. Probably the last - things seemed to go wrong when I wasn't exactly sure what I was looking for.

Thursday Dec 6, 2012 #

1 PM

Running 47:12 8.84 km (5:20 / km) +142m 4:57 / km

Fit in a quick run round the seat and meadows before heading up North. Almost didn't but wanted to get something aerobic in everyday if possible. Was a bit of a grind but worth it after felt a bit more refreshed.

Wednesday Dec 5, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Complexes of static weight movement and dynamic movement 6 of these 2 exercise complexes
Abs circuit
Stretching and a little rolling

12 PM

Running 15:41 [2] 2.54 km (6:10 / km) +21m 5:56 / km
ahr:129 max:155

Warm up jog - oh dear I discover that radical road is shut so my plans are all off, spend the rest of the warm up trying to very quickly decide what to do instead.

Running 54:32 6.6 km (8:16 / km) +548m 5:50 / km
ahr:148 max:178

Hills 5* 6 minute hills not quite so long as normal but a varied gradient, some steps and some icy bits. It was nice to have a bit of variety. Also my shoulders were really good normally hills are the worst for my shoulders so the better posture is working or the stretches are

Running 17:10 [2] 2.83 km (6:04 / km) +40m 5:40 / km
ahr:126 max:147

Warm down jog

Tuesday Dec 4, 2012 #

8 AM

Running 1:46:58 [3] 16.63 km (6:26 / km) +526m 5:33 / km
ahr:134 max:164

Long run round Edinburgh

6 PM

Running 28:32 [2] 3.91 km (7:18 / km) +51m 6:51 / km

Warm up jog and drills
Thinking about my posture.

Monday Dec 3, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up

Focussing on technique for squatting and bench pressing. Did 4 sets of 8 for each with just a bar.

Rolling

Nice easy session for a tired Monday

5 PM

Cycling 50:03 [2]
ahr:131 max:147

Tired - spin in the gym rest my foot and from the running.

Sunday Dec 2, 2012 #

11 AM

Running 14:15 [2] 1.57 km (9:05 / km) +109m 6:44 / km
ahr:145 max:189

Warm up/down.

Orienteering 1:56:54 [3] 14.2 km (8:14 / km) +420m 7:10 / km
ahr:155 max:176

Long-o on Bethecar and adjoining wood.
Pleased to get under 2 hours and felt there was room to push a little harder still felt relatively fresh - considering I'd just finished 2 hours in terrain. Enjoyed the course and the weather and being there. My aims to get my second long run of the week in and to have a plan were acheieved. Although the I would say sometimes the plan was a bit loose and especially on shorter legs I was not having any control flow to make sure I had a plan.

Saturday Dec 1, 2012 #

Note

Note to say spent a couple of hours this morning looking at running style.
Firstly peer assessing and then being videod for biomechanical assessment.
I hunch my shoulders when I am tired and have a floppy wrist but good foot follow through in the recovery phase of my running style.
Also did a session on drills and practised a few.

5 PM

Running 6:34 [1] 1.06 km (6:12 / km) +38m 5:15 / km

Warm up - it was soooo cold!

Orienteering 46:40 5.36 km (8:42 / km) +80m 8:06 / km

Peg relay

Went out hard and was doing well various issues that meant I stopped at 21 well behind the pack! Lots of fun despite causing a massive egg shape swelling on my calf, breaking my compass and my head torch! The orienteering was pressured and not the most accurate but simplified it was ok. Absolutely loved the night mass start that was fun!

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