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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Orienteering11 10:39:12 48.13(13:17) 77.45(8:15) 3659
  Cycling9 7:36:02 0.69 1.11 1040
  Core8 3:13:49 182
  Running8 3:13:47 15.93(12:10) 25.64(7:33) 1485
  Swimming1 40:00
  Cross Training1 30:00
  Total29 25:52:50 64.75 104.2 6366

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Monday Mar 24, 2014 #

6 AM

Core 15:00 [1]

5 PM

Cycling 50:00 [3]

Spinning at gym
warm up 5 mins and gradually increase the intensity for 10 minutes do 10 minutes tempo then 1 minute interval 30 seconds rest *10 end with 5 minutes more tempo and warm down.

Sunday Mar 23, 2014 #

9 AM

Orienteering 30:28 [2] 3.81 km (8:00 / km) +173m 6:31 / km

Some orienteering with Dids and Doug at JWOC relay area from 2008
Connsidering yesterday was such a confidence blow today felt easy and I flowed and looked up and made plans. Just shows relaxed is better than stressed.

Saturday Mar 22, 2014 #

10 AM

Running 14:49 [1] 2.18 km (6:48 / km) +126m 5:16 / km

Warm up jog
achilles fine feeling good to go though a little uncertain what will happen.

Orienteering 50:05 [4] 7.25 km (6:54 / km) +293m 5:45 / km

GOF pair start relay training
Good fun to start but made too many mistakes and was feeling stressed not planning very well... and so made some silly mistakes at the end of legs

Running 10:05 [1] 1.23 km (8:12 / km) +58m 6:38 / km

Warm down jog with other girls

Friday Mar 21, 2014 #

11 AM

Cycling 47:13 intensity: (15:00 @1) + (8:13 @2) + (24:00 @4) 0.33 km (2:23:05 / km) +202m 35:14 / km

Spin session 3/1 min * 8
good but felt too easy in a way.

Thursday Mar 20, 2014 #

10 AM

Core 20:00 [1]

6 PM

Orienteering 1:19:53 intensity: (5:53 @1) + (50:00 @2) + (15:00 @3) + (9:00 @4) 9.09 km (8:47 / km) +360m 7:20 / km

Night O with the club
First half talking round with Bodil
then on my own
It feels like such an achievement to complete this course at night
I had some wobbles but kept good enough contact and find all the controls circles pretty well.
Occasionally a strained my achilles falling or in a marsh but no after effects once I stopped running and it feels fine on the next day.

Wednesday Mar 19, 2014 #

12 PM

Orienteering 1:12:00 [2] 10.06 km (7:09 / km) +450m 5:51 / km

Hanging controls
Feeling tired uphills but achilles ok.

Tuesday Mar 18, 2014 #

8 AM

Cycling 53:36 intensity: (20:00 @1) + (6:36 @2) + (27:00 @4)

Warm up 10 minutes
6* 1 min/ 30 seconds 4 min/1 minute
Cool down 5 minutes
No achilles pain walking or with toe raises :)

Monday Mar 17, 2014 #

12 PM

Running 15:03 [1] 2.48 km (6:04 / km) +139m 4:44 / km

Little run to see how achilles feeling - ok little tired at the end but no worse than before.
4 PM

Cycling 40:58 intensity: (14:58 @1) + (15:00 @3) + (11:00 @4)

Tempo session on the bike some resistance on but still allow legs to move fast.
5 PM

Core 20:00 [1]

Sunday Mar 16, 2014 #

9 AM

Orienteering 1:09:05 [1] 7.32 km (9:26 / km) +352m 7:36 / km

15, 10, 15, 10, 10, finish walking back
Really enjoyed this morning foot ok I was in control in my orienteering, knew what to expect mostly.
2 PM

Orienteering 28:34 [1] 3.29 km (8:41 / km) +146m 7:06 / km

Felt comfortable and more focussed on making good plan and looking up than had all weekend.

Saturday Mar 15, 2014 #

10 AM

Orienteering 36:12 [1] 3.61 km (10:02 / km) +172m 8:06 / km

Run for 20 minutes, walk for 10 run for 5 and walk the rest back.
Felt ok the uphills I walked and the marsh was hard work have to take that easy.
Bit distracting from orienteering thinking about achilles/calf.
3 PM

Orienteering 1:02:32 [1] 6.0 km (10:25 / km) +322m 8:13 / km

Mass start training for everyone I let them go and then set off
15 min run well jog, 10 minute walk 15 minute jog and rest a walk ended up quite far away.
Orienteering better, a bit more focussed better planning.

Friday Mar 14, 2014 #

9 AM

Running 31:46 [1] 2.82 km (11:16 / km) +146m 8:57 / km

Walk run walk run down to the gym

Core 10:00 [1]

Cycling 21:00 [4]

5 min w/u
10*1 min on 30 seconds off

Cross Training 30:00 [3]

Rowing session same as on Sunday
11 AM

Running 21:39 [1] 2.63 km (8:14 / km) +521m 4:08 / km

Walk run walk back home from the gym. Feeling fine although a little tired in general from the session.

Thursday Mar 13, 2014 #

5 PM

Running 45:27 [1] 5.61 km (8:06 / km) +310m 6:21 / km

Trying out running 5 min walk 5 min run * 3 odd to be back running and hills are a no no but all good otherwise. Lots of stretching and rolling after

Wednesday Mar 12, 2014 #

5 PM

Cycling 1:00:45 intensity: (30:00 @1) + (6:45 @2) + (20:00 @4) + (4:00 @5)

Spin session intervals

Tuesday Mar 11, 2014 #

5 PM

Cycling 1:03:04 intensity: (8:04 @1) + (10:00 @2) + (5:00 @3) + (40:00 @4) +212m

On static bike
Intervals session 9*4 min with 1 minute rest

Core 33:49 [1] +182m

Core at the club house after cycling.

Monday Mar 10, 2014 #

Core 30:00 [1]

No running or anything just want to rest calf/ achilles

Thursday Mar 6, 2014 #

6 AM

Running 25:00 [1] 4.1 km (6:06 / km)

Morning run
all ok slight tension right calf but right on the edge of what I can feel, i'm over feely just now I think, still keep the hard sessions to the bike.
4 PM

Cycling 59:29 intensity: (20:00 @1) + (10:00 @2) + (1:29 @3) + (28:00 @4) 0.69 km (1:26:12 / km) +233m 32:04 / km

Ignore the distance!
Spinning session indoors.
Warm up
8 minute tempo - breathing hard but legs not dead
Then 10 * 2 minutes on one minute off
cool down.

Wednesday Mar 5, 2014 #

5 PM

Orienteering 1:24:18 [2] 9.8 km (8:36 / km) +737m 6:15 / km

Easy easy run setting out controls have 48 to do before April!
Achilles fine, calf a little tight.

Tuesday Mar 4, 2014 #

5 PM

Cycling 49:53 intensity: (9:53 @1) + (10:00 @2) + (26:00 @4) + (4:00 @5) +351m

10 minute warm up
pyramid intervals
1,2,3,4,5 2 minutes rest 5,4,3,2,1
with 30 seconds rest between 1 and 2 and 1 minute between the rest.
C • Selection races 5

Cycling 10:04 [1] 0.09 km (1:51:51 / km) +42m 33:33 / km

Cool down

Core 10:00 [1]

After spinning various different squats, calf raises and clam.

Followed by plenty of stretching while waiting for dinner

Monday Mar 3, 2014 #

Swimming 40:00 [2]

Cross training day , XT with hard effort tomorrow then we'll see how it's going
50m pool = tiring!

Core 55:00 [1]

Circuits with COL tough session this week but in a good way

Sunday Mar 2, 2014 #

10 AM

Running 3:56 [1] 0.55 km (7:09 / km) +17m 6:12 / km

Warm up slowy slowy but thought I should just get going as was planning steady long race pace.

Orienteering 1:11:18 [2] 9.18 km (7:46 / km) +382m 6:26 / km

Orienteering at winter cup long course steady, feeling tired from yesterday. Achilles niggled a bit on the hills. Few days cross training needed I think. Map up later.
10 minutes jog after.

Saturday Mar 1, 2014 #

3 PM

Running 10:13 [2] 1.6 km (6:23 / km) +82m 5:05 / km

Warm up
achilles ok

Orienteering 54:47 [3] 8.04 km (6:49 / km) +272m 5:50 / km

Mass start gaffled relay
great fun running well and hard missed 2 controls and think I took a bad route choice to one control

Running 15:49 [1] 2.44 km (6:29 / km) +86m 5:31 / km

Warm down with Emma!

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