Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jan 18, 2009:

activity	#	time	miles	km	+m
Running	4	3:30:44	12.22	19.66	546
Core	6	3:00:00
Circuits	1	1:00:00
Total	7	7:30:44	12.22	19.66	546

1:44

0:00

» now

Saturday Jan 17, 2009 #

Running warm up/down 30:00 [1]

Jog before the race
Drills
The walk/jog warm down.

Running race (Herst schools XC) 18:53 [5] 4.02 km (4:42 / km)

Although I have put intensity five I had a rubbish race it was really hard but I feel i didn't try hard enough yet I couldn't go any faster, I was just rubbish! My breathing was uneven and phlegmy(?) and i wasn't couting or keeping rhythm and my calves felt really heavy yet I did a full warm up like normal. Very frustrating!!!!! And I am now very tired and exams coming up so just gonna reign in on the training for the next three days till im less stressed and hopefully feeling a lil bit better.

C • Don't worry! 1

Friday Jan 16, 2009 #

Core (Start Programme) 20:00 [1]

Leg lengthenings and knee dropouts
10 sit ups holding 10 secs
Opposite of a sit up, bringing leg up to level one position
10 x side sit ups each side
10 dorsal raises

Thursday Jan 15, 2009 #

Core (Start Programme) 40:00 [2]
ahr:130 max:170

Bridges x 10
Clam one straight leg 3 x 30 each leg
Plank x 2
Plank x 4 2 on each side
3 x 24 lunges 12 each leg
6 x 747 3 on each leg
6 x running on the wall 3 each leg

Running warm up/down (Dacorum & Tring) 30:00 [2]
shoes: orange indoor trainers

Long low intensity warm up jog stretching a drills, was taking it easy cos im tired and everyday something else aches!!
Also racing on Saturday.

Running (Dacorum & Tring) 11:08 [3]

Just 6 x 100m easy stride reps

Wednesday Jan 14, 2009 #

Core (Start Programme) 20:00 [1]

First part
Leg lengthening
Drop outs
Controlled sit ups
level one lifting and raising knee
Side sit ups

Running (Tring Running Club) 1:24:30 [3] 12.83 km (6:35 / km) +400m 5:42 / km
ahr:152 max:184 shoes: innovate mud claw 270

Did a run this evening I would have preferred an hour at a slightly faster pace but never mind. The pace was all over the place the graph is sooo spiky!
My calves hurt a little bit to begin with but more an ache than anything.

Tuesday Jan 13, 2009 #

Core (Start Programme) 35:00 [1]

The second part plank, bridges, 747 etc

Circuits (Weights) 1:00:00 [3]
shoes: orange indoor trainers

Did a non aerobic warm up which was some easy stretching and walking around windmilling arms etc.
Then did a weights circuit , I really need to do some triceps work mine are sooo weak! This included using weights and lifting them in different ways, lunging static squats with weights bench press, press ups and other things.
Did 10 minutes of abs work a 1.5 minute plank! Some people did longer but that was all i could manage!
Then finished with some stretching.

Monday Jan 12, 2009 #

Core (Start Programme) 25:00 [3]

First part of the programme and ended with 10 x dorsal raises

Running warm up/down (Hills) 20:00 [3]
shoes: new white and green outdoor

I did 10 minute jog then 5 minute of drills then another couple minutes jog to the bottom of the hill.
Jogged back home.

Running hills 16:13 [5] 2.81 km (5:46 / km) +146m 4:35 / km
ahr:160 max:184

More info later when i download garmin info.
But generally 2 mins up and 2 min down x 4
Except my up has got faster all under two minutes 1:53, 1:55, 1:55, 1:59
Calf was hurting especially when got the second half of the hill.
Garmin data!
Hill length is approx 350m with 35m climb.

C • Calf 3

« Earlier | Later »