Training Log Archive: bexhardingIn the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
Orienteering 1:05:55 [2] 6.77 km (9:44 / km) +113m 8:59 / km
Pretty deep snow on the tops of the hills not so bad in the forest. Orienteering you had to look up and the route choice mcro and micro was even more important. Generally good in the circle, good pictures.
http://www.scottish-orienteering.org/doma/show_map...
Orienteering 48:24 [3] 4.25 km (11:23 / km) +75m 10:28 / km
After a disaster on the way to one- I took a route through a deep wet marsh and got easily disoriented.
After that I stuck to along the edge of marshes and edge of contours. Slow still in the snow but can see how to attack this kind of terrain.
http://www.scottish-orienteering.org/doma/show_map...
Thursday Jan 30, 2014 #
Running 1:01:04 9.35 km (6:32 / km) +98m 6:12 / km
10*70 second hill rep and jog down.
6*15 secs up a steeper hill walk down
Jog home 10 minutes
Core 10:00 [1]
Wednesday Jan 29, 2014 #
Running 1:09:37 10.96 km (6:21 / km) +157m 5:56 / km
ahr:163 max:227
Core 50:00 [1]
innebandy 25:00 [3]
Tuesday Jan 28, 2014 #
Core 10:00 [1]
Running 1:00:48 10.68 km (5:42 / km) +88m 5:28 / km
31.5 minutes of intervals 6 on 90 secs off 2 on 60 seconds off running the 2 at race pace (3.50-3.45) and the 6 minutes at more threshold pace
Then cool down
Pretty snowy and slippy on the tracks made it harder work to keep up - some people wearing dobs, might be sensible might not...
Monday Jan 27, 2014 #
Running 54:53 9.34 km (5:53 / km) +152m 5:26 / km
A fartlek session with Doug, it was fun to play with the how long, how steep, how fast and taking new paths.
Missed my core session today busy organising university stuff (I got onto two courses!)
Sunday Jan 26, 2014 #
Running 1:52:41 [2] 14.22 km (7:55 / km) +287m 7:12 / km
Core 30:00 [1]
Saturday Jan 25, 2014 #
Running 1:24:03 11.41 km (7:22 / km) +202m 6:46 / km
Orienteer around JWOC mens middle qualification course started really well, on line and seeing everything I wanted slight wobble of doubt at 3 but reagained myself again.
Struggled with one later on a diagonal across a slope.
Much better than last saturday when Doug chased me down.
Friday Jan 24, 2014 #
Core 15:00 [1]
Thursday Jan 23, 2014 #
Orienteering 50:00
Orienteering 1:01:42 [3] 6.9 km (8:57 / km) +126m 8:12 / km
strated alone but always ended up with them so ended up running together.
Very steady pace keeping up with the o
still need to make sure direction in and out of controls is disciplined
Wednesday Jan 22, 2014 #
Running 1:17:18 12.13 km (6:22 / km) +228m 5:50 / km
Core 1:05:00 [2]
Tuesday Jan 21, 2014 #
Running 31:24 5.46 km (5:45 / km) +134m 5:07 / km
Core 10:00 [1]
Running 13:24 [1] 2.36 km (5:41 / km) +15m 5:30 / km
Running 40:43 8.58 km (4:45 / km) +56m 4:36 / km
4 minutes on, 30 sec rest, 4 mins on
2 minutes rest
3 minutes on, 30 sec rest, 3 mins on
2 minutes rest
2 minutes on, 30 sec rest, 2 mins on
2 minutes rest
1 minutes on, 30 sec rest, 1 mins on
2 minutes rest
5 minutes on 30 sec rest, 5 minutes on
Gradually getting faster then 5 minutes at the pace of first 4 minute (which i did on avg!)
Running 12:26 [1] 1.98 km (6:17 / km) +25m 5:54 / km
Monday Jan 20, 2014 #
Running 30:39 4.93 km (6:13 / km) +97m 5:40 / km
Core 10:00 [1]
Running 1:05:45 11.46 km (5:44 / km) +210m 5:15 / km
Looks different at night.
Sunday Jan 19, 2014 #
Running 1:57:32 20.16 km (5:50 / km) +237m 5:30 / km
Unexpected snowfall in the night so little layer of snow - couple of centimeters thats all but nice soft surface to run on, feeling good no niggles (breakfast a little heavy to start!) and good chat. Then we ran home from the forst through the city, still nice with the snow like a whole new place!
Saturday Jan 18, 2014 #
Running 15:00 [1] 1.7 km (8:49 / km) +5m 8:41 / km
Orienteering 1:02:03 [3] 6.63 km (9:22 / km) +147m 8:26 / km
Trained here before
This time I was much worse - last time I was in control and made good plans
Looking forward to comparing my analysis and comparing my tracks
I think it is mostly mental - I was a bit focussed on trying to stay ahead of Doug and not planning where I was going just trying to keep moving.
http://www.scottish-orienteering.org/doma/show_map...
Friday Jan 17, 2014 #
Orienteering 1:11:15 9.36 km (7:37 / km) +139m 7:05 / km
Planning not good, not full enough
Compass good (without focussing on it too much) but not enough picture on my line so I was hesitant.
Core 10:00 [1]
Running 53:02 9.19 km (5:46 / km) +161m 5:18 / km
Warm up 20 minutes
then hilly tempo run for 21 minutes (has been planning hills but prevented by snow on my hill)
so stuck to paths not off the path.
Warm down back home.
Magical in the dark with a layer of snow ont he ground and it falling around me
Thursday Jan 16, 2014 #
Running 34:06 [1] 5.48 km (6:13 / km) +289m 4:56 / km
Core 10:00 [1]
Wednesday Jan 15, 2014 #
Core 10:00 [1]
Running 1:30:20 13.98 km (6:28 / km) +280m 5:52 / km
ahr:101 max:231
Quite icy and feet felt quite stiff to start with but went into terrain for a bit and felt ok after that.
Tuesday Jan 14, 2014 #
Core 15:00 [1]
Running 18:34 [1] 2.54 km (7:19 / km) +40m 6:47 / km
ahr:184 max:225
Running 39:55 8.29 km (4:49 / km) +81m 4:35 / km
ahr:118 max:192
Felt a bit off my usual at intervals first oneback after christmas and Doms bad from yesterday but tried to keep it consistent across the intervals.
Running 10:30 1.63 km (6:27 / km) +35m 5:49 / km
ahr:82 max:128
Monday Jan 13, 2014 #
Running 20:32 3.8 km (5:24 / km) +100m 4:47 / km
ahr:94 max:155
Core 56:46 [1]
Good to be back in Gothenburg sessions to meet people for training much better motivation and much more fun!
We did lots of bpdy weight exercises and some pairs exercises.
Running 35:36 5.79 km (6:09 / km) +116m 5:35 / km
ahr:131 max:172
Sunday Jan 12, 2014 #
Running 2:14:35 [2] 23.15 km (5:49 / km) +442m 5:18 / km
ahr:68 max:216
Saturday Jan 11, 2014 #
Note
Inverness was a very easy and stressfree airport
Ears popped on flight and a bit snotty but seem to be getting rid of fluiness quite well.
Friday Jan 10, 2014 #
Orienteering 1:21:41 13.08 km (6:15 / km) +289m 5:37 / km
ahr:80 max:190
Thursday Jan 9, 2014 #
Running 8:37 1.41 km (6:07 / km) +41m 5:20 / km
ahr:156 max:174
Orienteering 54:01 7.24 km (7:28 / km) +42m 7:15 / km
It'c a case of knowing what the obvious features are in terrain and confidence in your compass to give yourself time to look ahead make a simple plan, then the exit from the control, then work out obvious features and anot more micro choices and execution.
Wednesday Jan 8, 2014 #
Running 11:28 1.68 km (6:50 / km) +136m 4:52 / km
ahr:197 max:223
Orienteering 51:14 [2] 4.22 km (12:08 / km)
Monday Jan 6, 2014 #
Note
(sick)
day in bed and on the sofa
Sunday Jan 5, 2014 #
Running 1:07:15 [2] 5.8 km (11:36 / km) +168m 10:07 / km
Honestly set out on the first loop not quite in the right place in my head and though I was making a plan I wasn't forming it into a useful picture to help me get round. At 9 I restarted and put more emphasis on using my compass and looking at it frequently and then I much improved, the plan came together with a picture and good direction.
Then Pippa shadowed me round the next control pick.
I was near perfect on the binary system! Having that focus there someone to tell the plan to, who is watching you! I can improve by making my plans before the previous control so don't need to stand waiting at the control.
Running 31:43 [2] 3.58 km (8:52 / km) +64m 8:08 / km
Saturday Jan 4, 2014 #
Running 8:37 1.36 km (6:20 / km) +10m 6:06 / km
ahr:155 max:164
Orienteering 2:08:58 17.6 km (7:20 / km) +118m 7:05 / km
ahr:156 max:220
On the 2nd loop I felt like I couldn't run anymore and one the 4th one think I cooled down a bit and felt tight all the way up both legs.
Looking at my analysis things improved on the 3rd loop we did. I actually started to plan and make a picture, this was after talking to Liz and admitting it wasn't going so well and that I had managed fine on Thursday when I had been orienteering on Loch Vaa. I realised what I was doing differently.
The biggest change from the first time round to the second time round (doing a similar but gaffled loops) was that I made plans all the time, I think this is because it was easier I knew good and bad lines, it took less time to make them and so it was easier to invest time in planning. But it is so worth it!
Also direction tended to be better maybe I had my head up more?
Friday Jan 3, 2014 #
Running 1:12:19 12.1 km (5:59 / km) +258m 5:24 / km
ahr:191 max:232
Thursday Jan 2, 2014 #
Running 9:35 [1] 1.52 km (6:18 / km) +15m 6:00 / km
Orienteering 47:26 [2] 6.08 km (7:48 / km) +40m 7:33 / km
Running 8:11 [1] 1.15 km (7:07 / km) +5m 6:58 / km
Running 46:31 8.21 km (5:40 / km) +208m 5:02 / km
ahr:157 max:224
Wednesday Jan 1, 2014 #
Running 54:18 6.31 km (8:36 / km) +200m 7:26 / km
ahr:141 max:174