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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Running5 3:21:00 17.82 28.68
  Core6 2:57:00
  Circuits1 1:00:00
  Total7 7:18:00 17.82 28.68

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Sunday Mar 8, 2009 #

Core (Start Programme) 40:00 [1]

Running (Recovery Run) 32:15 [3] 5.46 km (5:54 / km)
ahr:148

Went on a recovery run with my sister took a map of Kyloe to get to know it and to do some visualisation practice. Kept heart rate in 60-70% range.
With the map used the W21 course from when BOC was there. We alternated legs with one person looking at leg and visualising how we would carry out the leg, then handing the map to the other person and describing exactly how we would do it. Then having a bit of a discussion if there was another way of doing it and best attack point etc. Did 17 controls.

Saturday Mar 7, 2009 #

Event: CAU Inter-Counties Championships & World Trials
 

Running warm up/down (Inter-counties) 30:00 [1]

A 10-15 minute jog around
Then lots of strides and drills at least ten minutes
Final prep for race then 5 strides up hill and into pen. The had at least 5 minutes of jogging around in the pen and then standing in line waiting for the horn. Stretched calf as was feeling particularly tight even massaged it a bit because I had been stretching it all morning.

Then at the end jogged around field once and wandered around stretched calf.

Running race (Inter-counties) 29:03 [5] 6.37 km (4:34 / km)

The first lap I pushed hard then I could see Anwen in front and really wanted to catch her but in the second lap just felt awful. After the last hill though I felt so much better, it was still hard work but I had rhythm and started overtaking people.

Friday Mar 6, 2009 #

Core (Start Programme) 20:00 [1]

Thursday Mar 5, 2009 #

Core (Start Programme) 40:00 [1]

Did the core with bridges, plank, clam with striaght leg, lunges, anterior knee strengthening exercises. The clam was not easy today!

Running warm up/down 26:00 [2] 3.9 km (6:40 / km)
shoes: new white and green outdoor

warm up 11 minute jog
8 minutes of strides and drills
7 minute warm down

Running intervals 15:02 [4] 3.05 km (4:56 / km)
shoes: new white and green outdoor

I did an interval session off the top of my head because training was cancelled.
I wasn't pushing very hard... well it varied. I did one side of the field hard the next easy and so on i think the jogs were too long! I was kinda in a bad mood and the running helped but concentration wasn't the best.

Wednesday Mar 4, 2009 #

Core (Start Programme) 20:00 [1]

Core work - 2 x 10 leg lengthens each leg
2 x 10 leg dropouts each leg
10 x 10 sec hold sit ups
2 x 20 core stabilising leg lift things
8 x 7 sec hold side sit ups each side.
10 x Dorsal raises

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: white and lime green addidas

Jogged up to the woods to warm up for natural interval session.

Running intervals (Natural) 10:00 [4] 2.0 km (5:00 / km)

Did a natural intervals session in the woods up and down and through puddles! Did 10 minutes of 20 seconds on 20 seconds off. Wasn't too bad so I think I need to push harder or make the efforts slightly longer. Felt like i'd worked at the end but enjoyed the session.
Looking at the graph from my garmin, My heart rate settles into a regular rhythm, just rising slightly but my pace isn't n even pattern for the whole thing... the could be affected by obstacles or a hill i guess..?
C • Fun! 2

Running warm up/down 10:00 [2] 2.5 km (4:00 / km)

Ran home from the woods.

Tuesday Mar 3, 2009 #

Core (Start Programme) 30:00 [1]

Did most of core session this morning didn't quite manage to finish all the unges and '747' but will do them when I get home. Felt alright doing them but climbing the stairs later was not nice!

Core (Start Programme) 7:00 [1]

Just finishing lunges and anterior knee muscle (think thats right word for it) strengthening exercises.

Circuits warm up/down (Stretching) 15:00 [1]

Did stretching to warm up for 5 minutes
Warm down of ten minutes stretching

Circuits 45:00 [3]

Was weights this week some really hard stations and I was proper trying this week, much prefer it to the aerobic circuits! These thigh exercises where you stood on an aerobics step and did a one leg dip then with the other leg tapped the top of the step then the floor repeating it my god my thighs were crying by the end! Good session and good stretch at the end.

Monday Mar 2, 2009 #

Core (Start Programme) 20:00 [2]

Abs core work

Running warm up/down (Hills) 17:00 [1]

10 minute warm up jog
5 minutes of drills
2 minute warm down jog

Running (Hills) 21:40 [5] 3.6 km (6:01 / km)
ahr:157 max:181 shoes: new white and green outdoor

I didn't find it as hard as I thought after the warm up my legs felt fine just being motivated for the last 10 seconds of each hill rep was the hardest part. My breathing was the restricting thing, well it was slowing me more than my legs.
Did 10 x 1 minute up and 1:10 down will do more i.e. 12 with just one minute down/rest.

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