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Training Log Archive: bexharding

In the 7 days ending Mar 1, 2009:

activity	#	time	miles	km	+m
Orienteering	3	2:40:40	10.92	17.58	245
Core	5	1:55:00
Running	2	1:15:01	3.34	5.37
Circuits	1	45:00
Cross Training	1	30:00
Stretching	2	20:00
Total	7	7:25:41	14.26	22.95	245

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Sunday Mar 1, 2009 #

Orienteering warm up/down 10:00 [1]

A jog around the field then some drills in the pen.

Orienteering race (BOC Relay) 25:56 [4] 3.6 km (7:12 / km) +75m 6:31 / km

The Relay race didn't feel like I was racing like I normally would in a relay. But was pretty good fun.

C • Beaulieu Map 3

Saturday Feb 28, 2009 #

Event: British Champs

Orienteering warm up/down (BOC/ FCCW individual) 30:00 [2]

Not entirely sure exactly how long I warmed up for but it must have been about this long. Spent all this time trying to get focussed and I wonder I overfocussed/hyped my brain or something?
Did a long but slow jog up and down and around.
Then 10 minutesish of drills and stretching, wasn't easy as the Pre-start wasn't flat and it's funny how much this affects my preparation. Plus lots of people around.

Orienteering race (BOC/ FCCW individual) 1:00:36 [4] 8.0 km (7:35 / km) +170m 6:51 / km
shoes: innovate mud claw 270

(Garmin length - 9.5km run.)
Next FCC race.
Mush more nervous for this one maybe as prepared less - though I did my what if list and my thought box again. Plus I looked at the map though in less detail perhaps. Just put more pressure on myself I think because I wanted to be consistent and show it wasn't just a one off last weekend so I can't do that at the JK!

C • Hampton RIdge and Analysis 3

Friday Feb 27, 2009 #

Core (Start Programme) 10:00 [1]

I finished it what I started yesterday with the anterior knee muscle strengthening exercises.

Orienteering warm up/down 4:24 [1] 0.76 km (5:47 / km)
shoes: innovate mud claw 270

A warm down jog. No warm up... oops

Stretching 10:00 [1]

I did some stretching when I finished my run as I know it is important before tomorrow.

Orienteering 29:44 [3] *** 5.22 km (5:42 / km)
ahr:164

Went out to Ashridge (yay for being able to drive!!) And spent half an hour with the map making sure my technique was good and just making sure I was good in terrain. Must remember to plan ahead tomorrow because I wasn't dong that well today! However was very pleased with my bearing spot on!! Spiked pretty much all the controls, helps I know the area fairly well but I tried to do controls I havnt before but still helps and gives a nice positive feeling for tomorrow : )

Thursday Feb 26, 2009 #

Core (Start Programme) 25:00 [1]

I did the second part with bridges and plank etc
Actually was hard work which it normally but doesn't hurt like it did today doing bridges.

Note

Went home early as had no lessons and didn't feel great (not really meant to leave school early). I have been tired and it's felt like my legs aren't really recovering so I had a 3 hour nap and do feel better now!

Running warm up/down (Track D and T) 30:00 [1]
shoes: orange indoor trainers

800m warm up jog
Then drills and stretching
400m warm down jog

Running (Track D and T) 15:00 [3]
shoes: Old Innovate mud claw 270's

Did an interval session I kept it low intensity because I don't want to tire myself too much for the weekend and my legs were hurting Tuesday and Wednesday.
Didn't hurt too much so my sleep must have done them good!
Did 500m 60sec rest, 300m 100m walk, 100m jog x 3
The 500m and 300m were at slow xc pace for me everyone else doing xc pace.
Worked i fell like iv done some work but not hurt myself.

Wednesday Feb 25, 2009 #

Core (Start Programme) 20:00 [2]

Abs work leg drop outs, sit ups, side sit ups, stabilisation ...
Got up at 6.30 this morning to fit this in today!

C • dedication man 2

Running 30:01 [2] 5.37 km (5:35 / km)
ahr:147

Did a 60-70% run felt really weird! Burpy and had a nasty taste in my mouth...?!
And the Upper hamstrings/lower glutes really tired not sure why... never happened before but will do some stretching.

Tuesday Feb 24, 2009 #

Core (Start Programme) 40:00 [1]

Bridges plank etc

Circuits 45:00 [2]

Warm up jog
Then a proper circuit.
I felt really tired - all my muscles in the warm up that I almost went home, ut i'm glad i stayed and did a low intensity session. However sometimes it felt like it was still really hard! expecially the running and aerobic exercises.

Stretching 10:00 [1]

I had to leave circuits early so I did a plank and some stretching when I got to babysitting.

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

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