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Training Log Archive: bexharding

In the 7 days ending Feb 23, 2009:

activity	#	time	miles	km	+m
Running	4	2:59:45	11.71	18.84
Orienteering	1	2:11:05	5.1	8.2	145
Core	5	2:05:00
Cross Training	2	55:00
Total	7	8:10:50	16.8	27.04	145

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Monday Feb 23, 2009 #

Core (Start Programme) 20:00 [1]
(rest day)

Did it while I was at the gym didn't think these muscles actually got tired ut they were achey today! But it felt good!

Cross Training (Easy) 30:00 [2]

Did 10 minutes bike
5 minutes rowing machine
10 minutes cross trainer
5 minutes bike
all easy all non running/impact

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

Orienteering warm up/down (National Event 1) 25:00 [2]

Jogged to start and back to south start and back to North.
Then did my drills and thought about technique and my plan for the race.

Orienteering race (National Event 1) 56:05 [4] 8.2 km (6:50 / km) +145m 6:17 / km
shoes: Old Innovate mud claw 270's

Burnham Beeches event.
Tired legs after yesterday especially calves which were too warm during race and a tad achey.
I felt technically good had a plan for pretty much every leg before leaving previous control, few exceptions...!
My worst problem was poor visualisation - forgetting features so this needs practice as it caused me to hesitate too much.
Will do full analysis later as am tiiiired now!
Did 8.9km in the end according to Garmin which is about 6.3 min/km

C • wooo 2

C • Super Star * 4

C • Burnham Map and Analysis 3

Orienteering (Control collecting) 50:00 [2]

Collected 12 controls plus about 200m of tape from around an OOB area to finish my day off! Though I'm sure other people collected more as there were looooads of controls out there!

Saturday Feb 21, 2009 #

Event: Saucony English National Cross Country Championships 2009

Event: JOK Chasing Sprint

Running warm up/down (XC) 30:00 [2]

Didn't have a long enough to do my normal warm up did a too short jog then some drills then had to get into start pens.
Then did niiice long warm down with Mairead, was really nice had a catch up cos we haven't see each other in a while!

Running race (XC) 23:00 [4] 5.0 km (4:36 / km)

Was pushing hard but trying not to kill myself have drunk lots since because it was hot and I was dehydrated. Need to go stretch and early to bed...!
The race I felt like a started and finished well but had a duff middle part. Felt awful when I finished but when I had walked to my bag and had a sip of water felt much better.

Friday Feb 20, 2009 #

Core (Start programme) 40:00 [1]

Running (Recovery run) 28:50 [3] 4.86 km (5:56 / km)
ahr:154 shoes: new white and green outdoor

A run at 60-70% felt much easier than on Wednesday which is good.

Thursday Feb 19, 2009 #

Core (Start Programme) 20:00 [1]

The muscles I am meant to feel between my hips felt really good today and the sit ups hurt in a good way.

Cross Training 25:00 [3]

Did 10 min on the bike x 2 and 5 minutes on the rowing machine and did my core.
Legs were getting tired on the bike so I was trying a slightly lower level but faster this helped.

Running warm up/down (Dacorum & Tring) 22:26 [2] 3.8 km (5:54 / km)
shoes: white and lime green addidas

Did a jog warm up was tooooooooooo hot as was wearing loads of layers and wasn't as cold as it has been. Didn't feel too bad.

Running (Drills and Stretching) 40:00 [1]

Full range of drills and some stretching too.

Running (Dacorum & Tring) 5:00 [3]

3 x easy strides 80% or so

Wednesday Feb 18, 2009 #

Core (Start Programme) 25:00 [3]

Running (Recovery run) 30:29 [2] 5.18 km (5:53 / km)
ahr:150 max:167

Run with heart rate between 60-70% felt rubbish to begin then felt alright.

Tuesday Feb 17, 2009 #

Core (Start Programme) 20:00 [1]

Note
(rest day)

Needed a rest day after the weekend and not feeling too brill cold wise.
Went shopping with friends for my 18th pressie should have just stayed in bed, was not an enjoyable experience!

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