Training Log Archive: bexhardingIn the 7 days ending Jan 11, 2009:
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Sunday Jan 11, 2009 #
Running warm up/down (3500) 35:00 [1]
shoes: innovate mud claw 270
Did 15 minutes jog followed by 10 minutes of drills and some gentle stretching of my upper body.
Did 5mins or so of cool down jog and couple of minutes of stretching.
Did 5mins or so of cool down jog and couple of minutes of stretching.
Running race (Herts County XC) 24:59 [4] 5.58 km (4:29 / km)
max:180 shoes: innovate mud claw 270
Was the herts county xc race in cassiobury park very similar to the route I ran before but i bit longer more gentle uphill, that killed me much prefer to have a steep uphill!
Tried really hard pushed myself was letting go about 3.6km as I went into the second half of an uphill then when came onto flat/slight downhill took 50-100m to really get it back up a gear and lengthen my stride really helped that a man spectating shouted to me lengthen your stride and push it now! I am so glad he did. Last uphill isnt exactly steep it must be 500m in length and its at the end.. absolute eurgh I managed the hill ok kept my rhythm it was when i turned the corner for last 100m sprint to finish and just felt awful! But at least I know i pushed myself.
I have I think been selected to run southern inter-counties and inter-counties at nottingham which is good!
Tried really hard pushed myself was letting go about 3.6km as I went into the second half of an uphill then when came onto flat/slight downhill took 50-100m to really get it back up a gear and lengthen my stride really helped that a man spectating shouted to me lengthen your stride and push it now! I am so glad he did. Last uphill isnt exactly steep it must be 500m in length and its at the end.. absolute eurgh I managed the hill ok kept my rhythm it was when i turned the corner for last 100m sprint to finish and just felt awful! But at least I know i pushed myself.
I have I think been selected to run southern inter-counties and inter-counties at nottingham which is good!
Core (Start Programme) 35:00 [2]
The second part of the programme plank and bridges etc
Saturday Jan 10, 2009 #
Running warm up/down (SEJS) 20:00 [2]
shoes: orange indoor trainers
Indoor session at SEJS tday we did a mixed warm up jogging drilss and some agility/flexibility dynamic ones.
Running (Agility Test) 5:00 [3]
shoes: orange indoor trainers
Did 2 x an agility test with cones started by lying on the floor then sprinting round the cones was fun! Hard turning the corners but fun!
Stretching 10:00 [2]
We did various stretching for legs
Core 15:00 [3]
Did lots of balancing on one leg and ways to make it harder - closing eyes having the leg off the floor higher and being distracted by someone else.
Orienteering (O-games SEJS) 40:00 [2]
shoes: orange indoor trainers
We did two orienteering games/tests
One in teams of three where there were cards on side had an IOF control description then other side was a word describing the next picture to pick, it was set out so you had to sprint to the other end of the hall to pick up the next picture and back again to hand it to the next person. Then we reversed this so we were looking for the words having seen the picture, much harder!
The next game was in pairs and we had a blank Ashridge map with just a start triangle on it and on either wide about 10 m away were master maps one with odd controls on the other with even controls. The idea was one to pick odd one to pick even then to look at the master map memorise the route and describe the route/ the control without pointing on the map, was good for simplification and breaking down the leg finding the easiest way in.
One in teams of three where there were cards on side had an IOF control description then other side was a word describing the next picture to pick, it was set out so you had to sprint to the other end of the hall to pick up the next picture and back again to hand it to the next person. Then we reversed this so we were looking for the words having seen the picture, much harder!
The next game was in pairs and we had a blank Ashridge map with just a start triangle on it and on either wide about 10 m away were master maps one with odd controls on the other with even controls. The idea was one to pick odd one to pick even then to look at the master map memorise the route and describe the route/ the control without pointing on the map, was good for simplification and breaking down the leg finding the easiest way in.
Friday Jan 9, 2009 #
Core (Start Programme) 20:00 [1]
The first part - abs work
Cross Training 25:00 [4]
Did a 10 minute warm up on the bike
Then 15 minutes on the treadmill of which 5 mins was build up to 13km/hr then 2 minutes of that then I did 5 minutes at 14 km/hr then a 3 minute cool down.
Need to do the three km at 14km/hr now then speed it up.
Then 15 minutes on the treadmill of which 5 mins was build up to 13km/hr then 2 minutes of that then I did 5 minutes at 14 km/hr then a 3 minute cool down.
Need to do the three km at 14km/hr now then speed it up.
Thursday Jan 8, 2009 #
Core (Start Programme) 40:00 [1]
Did the second part today:
10 x 10 second hold bridges
3 x 30 each leg straight leg clams
2 x 50 second plank
2 x 50 second plank left side
2 x 50 second plank right side
3 x 30second each leg 747
3 x 30 second each leg running man
3 x 24 lunges (12 each leg)
10 x 10 second hold bridges
3 x 30 each leg straight leg clams
2 x 50 second plank
2 x 50 second plank left side
2 x 50 second plank right side
3 x 30second each leg 747
3 x 30 second each leg running man
3 x 24 lunges (12 each leg)
Running warm up/down 4:00 [3]
Drills before i started my run, what i really needed was to stretch my bum but i couldn't work out/ remember how!
Running 1:20:00 [3] 13.36 km (5:59 / km) +457m 5:07 / km
shoes: innovate mud claw 270
Again i forgot HR monitor need to remember!
Was good run felt slow body a bit niggly today but was nice long distance and did feel more relaxed and into it by the end.
Was sunny with snow on the ground lovely and hard ground cos it was frozen so not much mud! : )
I guess the might be my last long slow run for a while i should probably be doing shorter ones faster!
Was good run felt slow body a bit niggly today but was nice long distance and did feel more relaxed and into it by the end.
Was sunny with snow on the ground lovely and hard ground cos it was frozen so not much mud! : )
I guess the might be my last long slow run for a while i should probably be doing shorter ones faster!
Wednesday Jan 7, 2009 #
Core (Start Programme) 20:00 [1]
did the first part today which is basically all abs felt good like i was doing them all right apart from the side sit ups i tihnk im coming up to far.
My glutes hurt from yesterdays circuits but in a good way like i've worked!
My glutes hurt from yesterdays circuits but in a good way like i've worked!
Running warm up/down (Tring Running Club) 25:00 [2]
10 minute jog in the snow to warm up then a couple of drills
cool down 10 minute jog and couple of minutes of stretching
cool down 10 minute jog and couple of minutes of stretching
Running intervals 33:00 [4] 6.22 km (5:18 / km)
shoes: innovate mud claw 270
I forgot to wear my HR monitor!! oops so grphs not as interesting!
Did a pyramid session with 430m laps
I did 1,2,3,2,1,2,2,1 should have added the third one in but was having big problems regulating my breathing so I ahd to take the second two lapper one lap slow and the next one proper pace. I had a really long painful stitch dowm my right side at the same time breathing slowly in and out helped a lot.
I enjoyed the session but think I could have pushed myself al ittle bit harder maybe.
Lap 1 1:46
Lap 2 3:37
Lap 3 5:50
Lap 2 3:51
Lap 1 1:49
Lap 2 4:03
Lap 2 3:47
Lap 1 1:47
Did a pyramid session with 430m laps
I did 1,2,3,2,1,2,2,1 should have added the third one in but was having big problems regulating my breathing so I ahd to take the second two lapper one lap slow and the next one proper pace. I had a really long painful stitch dowm my right side at the same time breathing slowly in and out helped a lot.
I enjoyed the session but think I could have pushed myself al ittle bit harder maybe.
Lap 1 1:46
Lap 2 3:37
Lap 3 5:50
Lap 2 3:51
Lap 1 1:49
Lap 2 4:03
Lap 2 3:47
Lap 1 1:47
Tuesday Jan 6, 2009 #
Core (Start Programme) 40:00 [2]
Did the second part today much harder!!
Circuits 1:00:00 [4]
Started tough, I think having not been for a few weeks had a really bad effect!!! But i got into to it in the end and was able to mainly overcoem that stopping thing you get when you get tired where you stop before the minutes up. did lots of ab work and chose to do squat thrusts at the end which i hate!
Monday Jan 5, 2009 #
Cross Training 40:00 [3]
shoes: orange indoor trainers
Decided to have an easy day and ease back into proper training as yesterday was quite painful.
Did a warm up on the bike for 15 minutes really easy but hamstrings still aching.
Then 10 minutes on the rowing machine.
And 10 minutes on the treadmill which i don't normally do but a friend at my running club said he uses it to get his 3km times better by working out the pace he wants to run at and doing on the treadmill at a 2% incline then its slightly easier on the track which is flat. Also you ahve to run at a constant speed which i never do so this might help..? Then did a 3 min cool down on the treadmill and walked home.
Did a warm up on the bike for 15 minutes really easy but hamstrings still aching.
Then 10 minutes on the rowing machine.
And 10 minutes on the treadmill which i don't normally do but a friend at my running club said he uses it to get his 3km times better by working out the pace he wants to run at and doing on the treadmill at a 2% incline then its slightly easier on the track which is flat. Also you ahve to run at a constant speed which i never do so this might help..? Then did a 3 min cool down on the treadmill and walked home.
Core (Start Programme) 20:00 [2]
Did the first part of the start program have had a weeks rest over xmas which was unintentional but its harder to do when you're away and theres not much space.