Training Log Archive: bexhardingIn the 7 days ending Feb 1, 2009:
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Sunday Feb 1, 2009 #
Orienteering warm up/down 20:00 [1]
I did a 10 minute jog to the start
5 minutes or more of drills
Then a jog back to the car to cool down
5 minutes or more of drills
Then a jog back to the car to cool down
Orienteering (GO Ambersham Common) 1:04:11 [3] 8.5 km (7:33 / km) +180m 6:50 / km
I was going for having a plan again and I was going fast but not too much , did try to treat it as training but did forget a couple of times.
Was in the main a nice area had a slow start but that might be just tiredness from yesterday need to stretch last night probably, I also nearly always need to time to get the feel of an area and the race.
Was in the main a nice area had a slow start but that might be just tiredness from yesterday need to stretch last night probably, I also nearly always need to time to get the feel of an area and the race.
Saturday Jan 31, 2009 #
Running race (XC) 27:30 [4] 6.0 km (4:35 / km) +144m 4:06 / km
ahr:182 max:189 shoes: innovate mud claw 270
Southern Inter-counties XC today, I ran for Hertfordshire.
Not sure position but I was third Herts girl under 20 which I'm pleased with was only one place behind the second herts girl!
Felt nervous bout the race but not overly so knew I wasn't really competitive and had an awful first loop then clawed way through a few places in the second loop especially up and down the hill kept losing round on people on the long flat bit,so I know my best bit in XC the hills! I didn't even find them that bad which is good!!
Not sure position but I was third Herts girl under 20 which I'm pleased with was only one place behind the second herts girl!
Felt nervous bout the race but not overly so knew I wasn't really competitive and had an awful first loop then clawed way through a few places in the second loop especially up and down the hill kept losing round on people on the long flat bit,so I know my best bit in XC the hills! I didn't even find them that bad which is good!!
Running warm up/down (XC) 35:00 [1]
10 minute jog around the course with my dad
15minutes of drills and strides
10 minute cool down jog with my dad
15minutes of drills and strides
10 minute cool down jog with my dad
Core (Start Programme) 40:00 [1]
10 x bridges
3 x 30 each side straight leg clams
2 x plank 50 sec hold
2 x left and right side plank 30 second but full now
3 x 30 secs each leg 747
3 x 30 secs each leg running man
3 x 24 lunges
3 x 30 each side straight leg clams
2 x plank 50 sec hold
2 x left and right side plank 30 second but full now
3 x 30 secs each leg 747
3 x 30 secs each leg running man
3 x 24 lunges
Friday Jan 30, 2009 #
Core (Start Programme) 20:00 [1]
2 x 8 each leg one leg straight clams
2 x 8 each leg drop outs
8 x 10 sec hold sit ups
2 x 20 leg lifts
8 x 5 sec hold side sit ups left and right
10 x dorsal raises
2 x 8 each leg drop outs
8 x 10 sec hold sit ups
2 x 20 leg lifts
8 x 5 sec hold side sit ups left and right
10 x dorsal raises
Thursday Jan 29, 2009 #
Core (Start Programme) 40:00 [1]
Bridges x 10
clam with bottom leg straight 3 x 30 each leg
plank x 2 at 50 secs
side plank x 2 each side 30 secs but full now!!
3 x 24 lunges
3 x 747 each leg 30 sec hold
3 x running man each leg 30 sec hold
clam with bottom leg straight 3 x 30 each leg
plank x 2 at 50 secs
side plank x 2 each side 30 secs but full now!!
3 x 24 lunges
3 x 747 each leg 30 sec hold
3 x running man each leg 30 sec hold
Running (Recovery run) 41:04 [2] 7.08 km (5:48 / km)
ahr:154 max:171
A recovery type run in prep for race on Saturday was very easy could talk most of the way round. Also on road, making it easier to run, as it seems very similar to my run i tried much ahrder on yesterday, however yesterday it was soooo muddy and hard to run.
Wednesday Jan 28, 2009 #
Core (Start Programme) 20:00 [1]
First Part
2 x 8 leg straightens each leg
2 x 8 leg drop outs each leg
10 x sit ups 10 sec holds
20x leg pick ups x 2
10 x side crunches on each side
10 x dorsal lifts
2 x 8 leg straightens each leg
2 x 8 leg drop outs each leg
10 x sit ups 10 sec holds
20x leg pick ups x 2
10 x side crunches on each side
10 x dorsal lifts
C • HEY 1
Running 41:11 [4] 7.24 km (5:41 / km)
ahr:158 max:176 shoes: new white and green outdoor
Went for a fast run instead of a long run, decided need to move into faster runs still with the distance think I should do some more terrain runs too. I did the mile at the end in 7:59 minutes which isnt the fastest I've done it but not too slow either.
Tuesday Jan 27, 2009 #
Core (Start Programme) 35:00 [1]
Part two except had to miss the end so missed on each of lunges, 747 and running man because had to go to Pickets Lock indoor track.
Running (Pickets Lock indoor track) 1:20:00 [3]
Did a session at pickets lock to see the new indoor track and have a session with a different coach.
We did a 20 minute warm up jogging about 1km then drills and stretching.
Then we did 90s 2 min rest, 60s, 2 min rest, 30s 5 min rest and repeat again. It was really hard indoors could feel it in my core but I got the same both times round and I was pushing!
Then we did a short cool down/transition jog to do a 15 min circuit session. Then we cooled down 500m jog
Was interesting. I saw Dwain Chambers he watched us do the circuit session while he was having a massage.
We did a 20 minute warm up jogging about 1km then drills and stretching.
Then we did 90s 2 min rest, 60s, 2 min rest, 30s 5 min rest and repeat again. It was really hard indoors could feel it in my core but I got the same both times round and I was pushing!
Then we did a short cool down/transition jog to do a 15 min circuit session. Then we cooled down 500m jog
Was interesting. I saw Dwain Chambers he watched us do the circuit session while he was having a massage.
Monday Jan 26, 2009 #
Core (Start Programme) 20:00 [1]
Honestly will add more info later need to go babysitting
Running warm up/down 20:00 [1]
Running hills 14:00 [5]
Argh omg so bad today felt slightly sick before I started didn't get any worse and i feel fine now but my times were awful