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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running38 31:07:15 182.1(10:15) 293.06(6:22) 5009
  Orienteering9 8:04:51 33.12(14:38) 53.3(9:06) 887
  Core19 4:52:04 0.04 0.06 33
  Strength and Conditioning1 55:00
  Total53 44:59:10 215.26 346.42 5929
averages - sleep:7.8 rhr:51

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Thursday Oct 31, 2013 #

Note
rhr:43 slept:8.0

10 AM

Running 1:33:08 intensity: (12:41 @1) + (44:15 @2) + (34:20 @3) + (1:52 @4) 13.1 km (7:07 / km) +272m 6:26 / km
ahr:136 max:165

Long run finding hitta controls
slow - yesterday in my legs

Wednesday Oct 30, 2013 #

Note
rhr:43 slept:6.5

9 AM

Core 15:00 [1]

Core session on my own in the flat.
6 PM

Running 1:02:02 intensity: (1:05 @1) + (14:20 @2) + (17:27 @3) + (29:05 @4) + (5 @5) 12.34 km (5:02 / km) +142m 4:45 / km
ahr:154 max:180

Threshold session I was trying out.
Warm up
20 minutes at threshold aim4.15/km
10 minutes 5km pace aim 3.55/km
3.50 minutes approx aim 3.40/km
actually about 10 seconds slower for each my trusty pacemaker says this is due to the hills and having the current pace not lap pace setting on my watch anyway the idea was there and I'll definitely do it again.

Tuesday Oct 29, 2013 #

Note
rhr:46 slept:7.5

Core 10:00 [1]

9 AM

Running 31:16 intensity: (2:37 @1) + (18:11 @2) + (9:39 @3) + (49 @4) 4.54 km (6:53 / km) +59m 6:28 / km
ahr:135 max:165

Morning jog and drills
6 PM

Running 1:20:45 intensity: (18 @1) + (12:39 @2) + (56:12 @3) + (11:36 @4) 14.39 km (5:37 / km) +180m 5:17 / km
ahr:149 max:171

Panlampa run on trails from Skatas with GMOKers
understanding a little more swedish though can't really join in conversation yet!
Felt good pace.

Monday Oct 28, 2013 #

Note
rhr:46 slept:8.0

9 AM

Running 10:15 intensity: (1:18 @1) + (6:51 @2) + (2:06 @3) 1.73 km (5:55 / km) +66m 4:58 / km
ahr:131 max:145

Jog over to hills.

Running 16:39 intensity: (4:06 @1) + (3:04 @2) + (4:07 @3) + (5:22 @4) 2.11 km (7:53 / km) +12m 7:40 / km
ahr:142 max:174

Hill reps

Running 9:58 intensity: (30 @1) + (5:30 @2) + (3:50 @3) + (8 @4) 1.66 km (6:00 / km) +51m 5:13 / km
ahr:137 max:167

Jog back to the flat
5 PM

Running 30:33 intensity: (28 @1) + (8:24 @2) + (18:38 @3) + (2:19 @4) + (44 @5) 5.63 km (5:26 / km) +62m 5:09 / km
ahr:145 max:198

Circuits at Chalmers cancelled due to the 'storm'... Went out for an evening run and did some circuits anyway.
C • storm 6

Core 37:58 intensity: (35:41 @1) + (2:17 @2)
ahr:93 max:134

Circuits on my own in the flat.

Sunday Oct 27, 2013 #

Note
slept:8.5

Issues with clock changing I woke up late was sharing a room with someone who wasn't getting up until later so I didn't take my heart rate
8 AM

Running 20:00 [1] 3.0 km (6:40 / km)

Warm up/warm down
9 AM

Orienteering 38:00 [4] 5.8 km (6:33 / km)

Smalandskaveln relay first day leg.
It didn't feel like a relay becaue I never saw anyone but it did feel like a relay because it was the first time for GMOK and handing on to someone!
Lots of fun, not perfect but in control of my emotions.
C • http://www.scottish-oriente... 3

Saturday Oct 26, 2013 #

Note
rhr:49 slept:9.0

10 AM

Running 1:15:17 intensity: (4:09 @1) + (38:30 @2) + (31:24 @3) + (1:14 @4) 11.0 km (6:51 / km) +174m 6:21 / km
ahr:138 max:165

Long run, not as long as intended as left it a bit late and needed to get to where I was being picked up to go to Smalands.
A not very enjoyable plod in places as just wanting to be back.

Friday Oct 25, 2013 #

Note
rhr:55

4 PM

Running 39:12 intensity: (2:40 @1) + (29:40 @2) + (6:52 @3) 6.55 km (5:59 / km) +130m 5:27 / km
ahr:132 max:151

Run good to get out again not what I had planned not feeling tip top.

Thursday Oct 24, 2013 #

Note
rhr:49 slept:8.0

8 AM

Running 36:05 intensity: (5:07 @1) + (16:59 @2) + (10:03 @3) + (3:56 @4) 5.62 km (6:25 / km) +152m 5:39 / km
ahr:136 max:171

Morning run to collect map of sprintervals planned by Henrik for GOF elit training the area will be used for next years Euromeeting unsure where I stand with that next year so decided not to run the training. Also last night was a bit of an epic so decided not a great idea to do intervals at 8.30 the next morning

Core 15:00 [1]

4 PM

Running 1:03:17 intensity: (2:46 @1) + (30:26 @2) + (22:38 @3) + (7:27 @4) 9.48 km (6:41 / km) +192m 6:04 / km
ahr:140 max:175

Was going to be hilly intervals but did one and felt like I'd done 6 already.
Will do it tomorrow hopefully feel better then.

Wednesday Oct 23, 2013 #

Note
rhr:50 slept:8.0

11 AM

Core 10:00 [1]

5 PM

Running 45:12 intensity: (21 @1) + (4:20 @2) + (19:46 @3) + (20:45 @4) 7.84 km (5:46 / km) +151m 5:15 / km
ahr:156 max:179

Run over to night o

Orienteering 1:03:11 intensity: (26 @1) + (8:49 @2) + (38:15 @3) + (15:41 @4) 6.5 km (9:43 / km) +103m 9:00 / km
ahr:152 max:173

Night o
bit of a disaster didn't cope well with being late bit emptional rather than rational
weather horrendous my navigation horrendous

Tuesday Oct 22, 2013 #

Note
rhr:50 slept:7.5

11 AM

Core 10:00 [1]

Core session focussing on glutes.
6 PM

Running 12:21 intensity: (15 @1) + (2:21 @2) + (7:14 @3) + (2:31 @4) 2.21 km (5:35 / km) +20m 5:21 / km
ahr:148 max:169

Warm up jog

Running 35:53 intensity: (6:30 @1) + (1:03 @2) + (5:55 @3) + (17:42 @4) + (4:43 @5) 6.03 km (5:57 / km) +48m 5:43 / km
ahr:163 max:183

Intervals with GMOK treated it more like fartlek kept moving between reps
Didn't take it as hard as usual.

Running 10:00 intensity: (7:46 @2) + (2:14 @3) 1.43 km (7:00 / km) +2m 6:57 / km
ahr:134 max:145

Warm down.
FInding it very dfficult to run by the end of this hamstrings so tight.

Monday Oct 21, 2013 #

Note
rhr:57 slept:8.0

5 PM

Running 21:55 intensity: (4 @1) + (2:27 @2) + (10:29 @3) + (7:23 @4) + (1:32 @5) 3.46 km (6:20 / km) +47m 5:56 / km
ahr:157 max:190

Run to circuits

Strength and Conditioning 55:00 intensity: (15:00 @1) + (20:00 @2) + (15:00 @3) + (5:00 @4)

Circuits!
With Chalmers OL - was good don't think I stopped moving, lots of functional stuff and some control stuff and working with partner - which was good because I only got half the swedish said!
6 PM

Running 18:09 intensity: (10 @1) + (12:04 @2) + (5:43 @3) + (12 @4) 2.95 km (6:09 / km) +57m 5:37 / km
ahr:138 max:161

Took tram a couple stops and ran the rest

Sunday Oct 20, 2013 #

Note
rhr:55 slept:8.0

10 AM

Running 16:31 intensity: (17 @1) + (43 @2) + (4:49 @3) + (10:42 @4) 2.26 km (7:18 / km) +48m 6:36 / km
ahr:158 max:175

Warming up getting used to the cold and rain thinking over the plan for technical today, forget about everyone, make a plan, chose the key points, and do it!
Straightness on my compass by looking up.

Orienteering 1:27:17 intensity: (36 @1) + (3:53 @2) + (31:17 @3) + (51:31 @4) 9.97 km (8:45 / km) +183m 8:01 / km
ahr:160 max:176

Good till 2/3 then very very tired.
http://www.scottish-orienteering.org/doma/show_map...

Running 4:59 intensity: (1:51 @1) + (3:08 @2) 0.52 km (9:35 / km) +5m 9:10 / km
ahr:123 max:135

Warm down

Saturday Oct 19, 2013 #

9 AM

Running 57:03 intensity: (1:22 @1) + (8:37 @2) + (26:27 @3) + (20:37 @4) 7.9 km (7:13 / km) +106m 6:46 / km
ahr:153 max:174

Trail and terrain run prerunning the rambo moss trail run course, with Doug and Dids. Doug is racing it next weekend.
It was atually a really nice course except for one part by the rubbish dump...! I enjoyed chatting(mostly listening) to Doug and Dids. Felt good in places, working pretty hard in others to keep up! Marsh not so hard as expected when you get your rhythm.
This is the course:
http://herkulesrambotrailrun.wordpress.com/banan/

Friday Oct 18, 2013 #

Note
rhr:47 slept:7.5

Calf flex test R-14.5 L-15.5
C • Maps 1
9 AM

Running 1:36:52 intensity: (1:42 @1) + (36:08 @2) + (53:19 @3) + (5:43 @4) 14.25 km (6:48 / km) +215m 6:19 / km
ahr:143 max:166

Long run
Down to Ruddalen, reran wednesday night course (really like Ruddalen in the day!) and then ran back.
I felt more relaxed and in control orienteering.
http://www.scottish-orienteering.org/doma/show_map...
5 PM

Core 20:00 [1]

Core session 5

Thursday Oct 17, 2013 #

Note
rhr:54 slept:8.0

10 AM

Running 36:26 intensity: (6:41 @1) + (15:39 @2) + (10:49 @3) + (3:17 @4) 5.15 km (7:04 / km) +84m 6:33 / km
ahr:135 max:169

C • Found it! 2

Core 14:38 [1] +30m
ahr:96 max:119

Core session 4
Really trying to focus on keeping core strong but not locked out.
6 PM

Running 54:21 intensity: (36 @1) + (8:59 @2) + (33:06 @3) + (11:40 @4) 10.31 km (5:16 / km) +113m 5:00 / km
ahr:151 max:174

Not exactly what planned but I have found a 1km loop and did a tempo run.

Wednesday Oct 16, 2013 #

Note
rhr:50 slept:8.0

9 AM

Core 12:30 [1]

Core session 3
7 PM

Running 7:06 intensity: (26 @1) + (23 @2) + (50 @3) + (5:02 @4) + (25 @5) 1.22 km (5:49 / km) +9m 5:37 / km
ahr:161 max:183

Warm up

Orienteering 58:04 intensity: (1:37 @1) + (14:03 @2) + (27:23 @3) + (15:01 @4) 6.38 km (9:06 / km) +102m 8:26 / km
ahr:149 max:174

C • Night o map 1

Running 10:45 intensity: (1:03 @1) + (8:32 @2) + (1:10 @3) 1.61 km (6:41 / km) +14m 6:24 / km
ahr:129 max:142

Tuesday Oct 15, 2013 #

Note
rhr:43 slept:7.5

7 AM

Core 21:05 [1]

Core session 1 and 2
6 PM

Running 1:03:22 intensity: (8 @1) + (39:19 @2) + (23:55 @3) 10.78 km (5:53 / km) +140m 5:31 / km
ahr:138 max:159

Monday Oct 14, 2013 #

Note
rhr:58 slept:6.0

6 PM

Running 38:05 intensity: (7:33 @1) + (24:07 @2) + (5:02 @3) + (1:23 @4) 5.91 km (6:27 / km) +118m 5:51 / km
ahr:130 max:170

Sunday Oct 13, 2013 #

Note
rhr:52 slept:7.5

11 AM

Running 2:19:39 intensity: (40:16 @1) + (36:24 @2) + (51:11 @3) + (11:48 @4) 13.97 km (10:00 / km) +544m 8:22 / km
ahr:137 max:171

Long run
Also did some forest agility drills in macclesfield forest.

Saturday Oct 12, 2013 #

Note
rhr:60 slept:7.0

9 AM

Running 17:55 intensity: (2:07 @1) + (3:58 @2) + (8:21 @3) + (3:29 @4) 2.53 km (7:05 / km) +27m 6:43 / km
ahr:142 max:171

Warm up got the park run

Running 21:55 intensity: (3 @1) + (12 @2) + (40 @3) + (20:10 @4) + (50 @5) 5.01 km (4:22 / km) +58m 4:08 / km
ahr:169 max:182

Park run at threshold pace was still working but not nearly as hard as a race.

Running 34:23 intensity: (1:30 @1) + (16:54 @2) + (6:10 @3) + (9:49 @4) 5.3 km (6:29 / km) +27m 6:20 / km
ahr:144 max:179

Hills 8*1 minute plus 10 minute warm down.
5 PM

Running 17:07 intensity: (1:36 @1) + (5:20 @2) + (9:52 @3) + (19 @4) 2.61 km (6:33 / km) +82m 5:40 / km
ahr:139 max:163

Warm up before the sprint agility drills

Running 10:36 intensity: (17 @1) + (10:03 @2) + (16 @3) 1.51 km (7:01 / km) +28m 6:25 / km
ahr:130 max:141

Warm down

Friday Oct 11, 2013 #

Note
rhr:54 slept:7.0

9 AM

Running 49:53 intensity: (2:26 @1) + (30:00 @2) + (17:27 @3) 9.03 km (5:31 / km) +139m 5:08 / km
ahr:136 max:154

Easy morning run.

Core 20:00 [1]

Core session 5

Thursday Oct 10, 2013 #

Note
rhr:55 slept:7.0

10 AM

Running 32:53 intensity: (30 @1) + (13:21 @2) + (17:59 @3) + (1:03 @4) 5.48 km (6:00 / km) +120m 5:25 / km
ahr:141 max:166

slightly niggly hip

Core 12:31 intensity: (11:55 @1) + (36 @2)
ahr:102 max:122

6 PM

Running 17:09 intensity: (20 @1) + (4:34 @2) + (10:17 @3) + (1:58 @4) 2.91 km (5:54 / km) +53m 5:24 / km
ahr:146 max:166

Running hills 28:52 intensity: (35 @1) + (4:33 @2) + (6:23 @3) + (16:22 @4) + (59 @5) 4.71 km (6:08 / km) +80m 5:39 / km
ahr:160 max:181

Running 14:32 intensity: (19 @1) + (7:28 @2) + (5:41 @3) + (1:04 @4) 2.32 km (6:16 / km) +36m 5:49 / km
ahr:139 max:164

Wednesday Oct 9, 2013 #

Note
rhr:50 slept:9.5

Calf flexibility R-13.5 L-15
3 PM

Core 55 [1] 0.06 km (15:17 / km) +3m 12:33 / km

Core session 4
plus squats lunges and press ups.
7 PM

Running 7:29 intensity: (2:56 @1) + (3:12 @2) + (1:21 @3) 0.97 km (7:43 / km) +76m 5:33 / km
ahr:119 max:153

warm up

Orienteering 1:01:00 intensity: (26 @1) + (1:47 @2) + (12:33 @3) + (43:49 @4) + (2:25 @5) *** 7.35 km (8:18 / km) +102m 7:46 / km
ahr:165 max:213

Tuesday Oct 8, 2013 #

Note
rhr:54 slept:7.5

6 AM

Running 27:01 intensity: (1:23 @1) + (16:39 @2) + (8:55 @3) + (4 @4) 4.39 km (6:09 / km) +97m 5:33 / km
ahr:135 max:161

Morning run very early, all in the dark!

Core 12:30 [1]

Core session 2
Plus squats lunges and press ups
5 PM

Running 7:59 intensity: (1:29 @2) + (5:30 @3) + (1:00 @4) 1.26 km (6:20 / km) +93m 4:38 / km
ahr:150 max:169

Warm up

Orienteering 48:18 intensity: (14 @1) + (1:40 @2) + (17:00 @3) + (29:09 @4) + (15 @5) 6.0 km (8:03 / km) +91m 7:29 / km
ahr:161 max:180

25manna training
mass start loops

Running 6:57 intensity: (2:46 @2) + (3:07 @3) + (1:04 @4) 1.22 km (5:42 / km) +10m 5:29 / km
ahr:142 max:164

Monday Oct 7, 2013 #

Note
rhr:50 slept:7.0


12 PM

Running 1:04:07 intensity: (1:51 @1) + (24:04 @2) + (30:18 @3) + (7:54 @4) 10.16 km (6:19 / km) +165m 5:50 / km
ahr:144 max:172

Running in slotskogen and anggardbergen again.
5 PM

Core 25:00 [1]

Sunday Oct 6, 2013 #

8 AM

Orienteering 54:02 intensity: (28:09 @1) + (12:32 @2) + (11:07 @3) + (1:29 @4) + (45 @5) 3.27 km (16:31 / km) +129m 13:49 / km
ahr:116 max:196

Hanging controls.
Pretty sluggish early morning tired and not motivated to go running with 12 controls!
2 PM

Orienteering 34:53 intensity: (4:26 @1) + (5:45 @2) + (20:25 @3) + (4:17 @4) 3.6 km (9:41 / km) +71m 8:49 / km
ahr:145 max:172

Collecting controls
This time I relished being in the forest and felt great, especially when I got to put the controls down and run for a bit further!

Saturday Oct 5, 2013 #

Note
rhr:52 slept:8.5

C • Have you had any luck fixin... 5
12 PM

Running race 20:13 intensity: (17 @1) + (9 @2) + (20 @3) + (13:21 @4) + (6:06 @5) 4.9 km (4:08 / km) +50m 3:56 / km
ahr:175 max:188

5km race in Slottskogen
Couple hills, not a massive field but good to race and just felt comfortable pushing it but not beyond comfort zone, maybe next 5km.

Running 13:15 intensity: (2:51 @1) + (8:11 @2) + (2:13 @3) 1.73 km (7:40 / km) +63m 6:29 / km
ahr:129 max:150

Running 22:01 intensity: (8:03 @1) + (5:33 @2) + (4:05 @3) + (3:43 @4) + (37 @5) 3.4 km (6:29 / km) +23m 6:16 / km
ahr:144 max:184

Friday Oct 4, 2013 #

1 PM

Running 47:13 intensity: (4:12 @1) + (21:00 @2) + (16:51 @3) + (5:10 @4) 6.87 km (6:52 / km) +140m 6:14 / km
ahr:139 max:176

5 PM

Core 14:33 [1]
rhr:45 slept:8.0

core session 4

Thursday Oct 3, 2013 #

Note
rhr:49 slept:8.0

11 AM

Core 15:30 [1]

Squats lunges press ups
core circuit 3
5 PM

Running 9:32 intensity: (1:01 @1) + (1:51 @2) + (2:03 @3) + (4:03 @4) + (34 @5) 1.25 km (7:38 / km) +24m 6:57 / km
ahr:150 max:183

Orienteering 40:06 intensity: (1:03 @1) + (5:19 @2) + (15:14 @3) + (18:30 @4) 4.43 km (9:03 / km) +108m 8:04 / km
ahr:156 max:177

Orienteering on Angarden again but I don't mind it's lovely!!
Thought I was going faster than time says but maybe slowed towards the end. I started off well and everthing made a lot of sense! What I wanted to see I did!
And no niggles anywhere!

Running 11:06 intensity: (1:06 @1) + (4:34 @2) + (3:12 @3) + (2:14 @4) 1.77 km (6:16 / km) +26m 5:51 / km
ahr:140 max:168

Wednesday Oct 2, 2013 #

Note
rhr:49 slept:8.0

12 PM

Core 12:30 [1]

Started with squats and press ups
then:
4 PM

Running 1:20:36 intensity: (10:51 @1) + (46:41 @2) + (18:11 @3) + (4:47 @4) + (6 @5) 12.73 km (6:20 / km) +217m 5:50 / km
ahr:133 max:180

Went to find chalmers where they do circuits and meet for training on a wednesday. Now I know where it is! Also went into angarden again it's beautiful.

Tuesday Oct 1, 2013 #

Note
rhr:49 slept:8.0

9 AM

Running 15:02 intensity: (1:43 @1) + (6:44 @2) + (5:25 @3) + (1:10 @4) 2.36 km (6:22 / km) +61m 5:39 / km
ahr:137 max:166

Morning jog to warm up for core and to see around the area.

Core 12:24 [1]

Running 9:37 intensity: (5 @1) + (1:31 @2) + (5:17 @3) + (2:35 @4) + (9 @5) 1.8 km (5:21 / km) +37m 4:51 / km
ahr:154 max:183

Warm up
bit fast maybe should jog before we start

Running 33:33 intensity: (1:38 @1) + (3:31 @2) + (4:24 @3) + (23:05 @4) + (55 @5) 6.48 km (5:11 / km) +50m 4:59 / km
ahr:162 max:182

Intervals/fartlek

Running 9:13 intensity: (6:20 @2) + (2:53 @3) 1.41 km (6:32 / km) +17m 6:10 / km
ahr:136 max:158

Warm down

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