Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m
Running	22	17:14:23	97.11	(10:39)	156.28	(6:37)	6375
Orienteering	9	6:25:12	29.2	(13:11)	47.0	(8:12)	1868
Cycling	5	4:10:46	0.81		1.31		165
Core	10	3:25:00
Swimming	2	1:10:00
Total	39	32:25:21	127.13		204.59		8408

2:48

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Monday Jul 28, 2014 #

Note

Blister/infected cut/bite on my ankle still swollen and hot and painful - decided just to have a day off had two hard days - better to recover now than make it worse.

Sunday Jul 27, 2014 #

10 AM

Running 49:16 [4] 8.62 km (5:43 / km) +224m 5:03 / km

15 minute warm up watching the men go past in bellahouston park in commonwealth marathon.
21.30 tempo session (4.30 pace) then 10 minute cool down,
SLight niggle in ankle but not noticeable until I got off train in Edinburgh and was walking home- swollen ankle and hot - iced and elevated stretched everything off.

Saturday Jul 26, 2014 #

4 PM

Running 1:13:20 [3] 13.92 km (5:16 / km) +509m 4:27 / km

Run with dad canal, craiglockhart, braids, round blackford and home
Decent speed maintained, struggled on hill but rest fine.

Thursday Jul 24, 2014 #

10 AM

Running 13:08 [1] 2.2 km (5:58 / km) +73m 5:07 / km

Warm up

Running 26:29 [4] 5.32 km (4:59 / km) +116m 4:29 / km

Intervals
4*1.4km
not as bad as last time not so painful but not got the speedy edge back yet

Running 10:38 [1] 1.24 km (8:35 / km) +64m 6:49 / km

Very slow jog back

Wednesday Jul 23, 2014 #

7 AM

Cycling 49:42 [4] 1.31 km (37:56 / km) +165m 23:17 / km

Spin class

6 PM

Running 1:04:08 [3] 8.84 km (7:15 / km) +502m 5:39 / km

Hilly run on the seat

Tuesday Jul 22, 2014 #

7 AM

Cycling 54:27 [3]

Spinning in the gym
intervals followed by some short fast efforts

Monday Jul 21, 2014 #

Core 20:00 [1]

SO tired

Core 15:00 [1]

6 PM

Running 43:18 [2] 6.89 km (6:17 / km) +250m 5:19 / km

Sunday Jul 20, 2014 #

11 AM

Running 2:48:48 [2] 22.41 km (7:32 / km) +964m 6:12 / km

Run up a hill near Mar Lodge
I only went part of the way then walked and waited for the others to collect me on the way down,

Saturday Jul 19, 2014 #

7 AM

Running 11:51 [1] 1.5 km (7:54 / km) +72m 6:22 / km

Warm up

Orienteering 42:27 [4] 4.41 km (9:38 / km) +225m 7:40 / km

Creag Connich permanant course
Ran it hard with Doug chasing me down was fairly accurate if a little heistant in places.

Running 8:54 [1] 1.07 km (8:19 / km) +47m 6:49 / km

Warm down

Friday Jul 18, 2014 #

4 PM

Running 6:13 [1] 0.94 km (6:37 / km) +33m 5:38 / km

Orienteering 47:05 [4] 4.12 km (11:26 / km) +298m 8:24 / km

O intervals on Glen Feardar

Running 10:00 [1] 1.5 km (6:40 / km) +15m 6:21 / km

Thursday Jul 17, 2014 #

6 AM

Running 12:47 [2] 1.97 km (6:29 / km) +76m 5:26 / km

Little jog

Core 25:00 [1]

Core and Rehab

5 PM

Cycling 53:00 [4]

Spinning intervals

Wednesday Jul 16, 2014 #

3 PM

Running 15:17 [1] 2.06 km (7:25 / km) +411m 3:43 / km

Warm up

Running 28:16 [4] 5.7 km (4:58 / km) +145m 4:24 / km

Intervals
Really grinding them out today was not feeling good
1*2km 2*1.5km and 1*1km

Running 8:33 [1] 0.97 km (8:49 / km) +53m 6:55 / km

Warm down - a lot was a walk really struggling after intervals

Tuesday Jul 15, 2014 #

Swimming 30:00 [1]

Feeling stiff and sore from 4 days in a row running so easy day and a swim to ease everything off felt much better afterwards.

Monday Jul 14, 2014 #

7 AM

Core 10:00 [1]

12 PM

Running 26:14 [2] 4.28 km (6:08 / km) +170m 5:07 / km

Run up to ashridge for o intervals.

Sunday Jul 13, 2014 #

10 AM

Orienteering 1:38:42 [3] 11.44 km (8:38 / km) +498m 7:05 / km

Running and orienteering from skatas and over on getryggen - fantastic! Even did a wee extra loop becase I was enjoying it so much. Not perfect but much better than previously, even when I made a little mistake I noticed very quickly and prevented it becoming more than a wobble.
My control flow is shot, but I was making good plans and looking up today - though it is a bit easier in this forest mostly going pretty straight is the best option so little choice there just have to execute well.

Saturday Jul 12, 2014 #

10 AM

Running 12:43 [1] 1.98 km (6:25 / km) +141m 4:44 / km

Warm up

Orienteering 13:22 2.39 km (5:36 / km) +94m 4:40 / km

First sprint training course 1.4km straight line - was brilliant had ANna chasing me down - pretty complex stuff not without error, but this time to start and got better with planning and execution at the end.
We were at olofshojd a hillside on the south side of gothenberg fairly complex with steps underpasses uncrossable cliffs etc and some sipler stuff with schools and widely spaced blocks of flats.

Running 7:13 1.26 km (5:44 / km) +50m 4:47 / km

Between the sprint o we did 4*1min hill reps with 1 min down recovery
Oh I have not felt that dead/done such a hard running rep in a long time.

Orienteering 14:50 2.61 km (5:41 / km) +72m 5:00 / km

Second sprint orienteering course
this bit of area was a bit less complex with buildings but trees and vegetation and similar looking buildings. I was already struggling on the way to 1 after the hill reps but kept running through it and was fairly smooth if a bit of a pansy on a cliff in a lot of undergrowth, took some pretty good routechoices, will have to compare splits with anna.

Running 15:13 [1] 2.15 km (7:05 / km) +94m 5:48 / km

Warm down jog. So sunny so just gradually cooled down and chatted.

Friday Jul 11, 2014 #

11 AM

Running 29:59 [1] 4.23 km (7:05 / km) +166m 5:56 / km

Easy jog once I arrived in Gbg

Core 20:00 [1]

5 PM

Running 15:00 [1] 2.37 km (6:20 / km) +110m 5:08 / km

Warm up

Orienteering 52:21 [2] 4.78 km (10:57 / km) +250m 8:41 / km

Orienteering to north of where we live pretty rough forest and lacking confidence to start with moments of brilliance when the compass and direction came together with knowing what I'd see but also a lot of wobbles.

Running 14:49 [1] 2.35 km (6:18 / km) +93m 5:16 / km

Warm down jog back to tram

Thursday Jul 10, 2014 #

6 AM

Running 28:00 [1] 5.0 km (5:36 / km)

Warm up/warm down
watch appears to have lost this session...

7 AM

Orienteering 28:00 [3] 4.5 km (6:13 / km)

Orienteering at Blackford doing some intervals planned for winning students last year, it was good, it helps I know the area so my biggest problems with the steep slopes and vegetation.

Wednesday Jul 9, 2014 #

Cycling 45:00 [4]

Spin class

Tuesday Jul 8, 2014 #

7 AM

Core 20:00 [1]

6 PM

Running 11:16 [1] 2.04 km (5:31 / km) +75m 4:40 / km

Warm up

Running 39:29 7.3 km (5:25 / km) +177m 4:49 / km

Interval 3*2km keeping 4.15-4.20 pace with 2-3 minute rest. Felt hard but not rediculous until I got a stitch, but kept going through it and managed the final effort afterwards.
Finished with 6*100m sprints.

Running 8:01 [1] 0.95 km (8:26 / km) +38m 7:02 / km

Warm down jog

Monday Jul 7, 2014 #

6 AM

Core 20:00 [1]

Rehab and core exercies

6 PM

Swimming 40:00 [2]

Time passed nicely and I enjoyed the feel of the water buoying me up and just moving cleanly and (as much as is possible for me...) gracefully!
Was feeling pretty tight from the weekend more running than I've done in a while so swimming seemed like a good alternative to easy run.

Sunday Jul 6, 2014 #

9 AM

Running 18:00 [1] 1.98 km (9:05 / km) +88m 7:26 / km

Warm up

Orienteering 50:54 [3] 5.9 km (8:38 / km) +219m 7:17 / km

Middle course at Tankersley
Not the best mental attitue wasn't nearly so bad as I thought I just need to plan better and look up!

Running 15:24 [1] 2.2 km (7:00 / km) +37m 6:27 / km

Warm down and control collecting

Saturday Jul 5, 2014 #

12 PM

Running 13:29 [1] 1.87 km (7:13 / km) +67m 6:07 / km

Warm up jog and drills

Orienteering 22:00 3.73 km (5:54 / km) +107m 5:09 / km

Sprintervals with JWOC/WUOC girls in Sheffield. In the first instance was a bit lucky at the start but was physically strong, following intervals were a little more straightforward and I got through 2nd fine but 3rd struggled feeling tired and keeing contact. Technically just need to have plans in a way that makes sense to carry out not just seen on the map.

Running 9:45 [1] 1.44 km (6:46 / km) +39m 5:58 / km

warm down

2 PM

Running 7:04 [1] 1.04 km (6:48 / km) +50m 5:29 / km

Warm up

Orienteering 15:31 [4] 3.12 km (4:58 / km) +105m 4:15 / km

Sprint course started hard and navigating a planning well then a long leg which I didn't optimally plan or use to plan further on left me a bit wobbly and then just knackered at the end. Speed slowed though I was still being decisive and making myself choose where to go not just run.

Running 8:19 [1] 1.32 km (6:18 / km) +62m 5:06 / km

Warm down seeing some of the highlights of Sheffield city centre - Corporation and some lovely lads who shouted great words of ...encouragement! Bit of a shuffle but not too bad think I slowed a lot at the end of the sprint course.

Friday Jul 4, 2014 #

8 AM

Core 20:00 [1]

12 PM

Running 1:51:58 [2] 14.79 km (7:34 / km) +644m 6:13 / km

Really still suffering from a cold- so went out for an easy long run, just went exploring around rivelin valley ended up being a long time but not so far - had a long nap in the afternoon and then felt ok on Saturday not 100% but perfectly able to train.

Thursday Jul 3, 2014 #

Core 20:00 [1]

1 PM

Running 27:21 [1] 4.4 km (6:13 / km) +192m 5:06 / km

Not feeling well had kind of expected it to come on but it was still annoying so just had an easy day, lie in and easy lunchtime jog.

Wednesday Jul 2, 2014 #

Core 15:00 [1]

8 AM

Cycling 48:37

Spin class - good session as always

Tuesday Jul 1, 2014 #

Core 20:00 [1]

2 PM

Running 13:04 [1] 2.0 km (6:32 / km) +181m 4:30 / km

Running 37:15 [4] 4.09 km (9:06 / km) +288m 6:44 / km

Hill reps session
10*35 second really steep hill with 50 sec recovery
2*6minute hills with 3 minute recovery

Running 13:51 [1] 2.09 km (6:38 / km) +59m 5:48 / km

Warm down

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