Training Log Archive: bexhardingIn the 7 days ending Mar 22, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 22, 2009 #
Orienteering 1:13:17 [3] 6.3 km (11:38 / km)
Went to wendover avec ma famille.
I did some visualisation/ talk-o training with my mum wasn't fast as we were both tired from saturday but focus was the orienteering side.
I did some visualisation/ talk-o training with my mum wasn't fast as we were both tired from saturday but focus was the orienteering side.
Saturday Mar 21, 2009 #
Running warm up/down (XC) 40:00 [2]
15 minute of jogging round
20 minutes of drills and stretching and keeping moving.
Not too long to wait in the pen which was good.
5 minute jog down at the end including some cheering.
20 minutes of drills and stretching and keeping moving.
Not too long to wait in the pen which was good.
5 minute jog down at the end including some cheering.
Running 21:30 [3] 4.88 km (4:24 / km)
A hard race was up and down all the time for the first lap and I hit my wall about 10 minutes. Normally I would just relax and feel better but as I was just about to go down hill i thought about my stride. It helped I was with the girl in Herts who started one in front of me in the pen (I was last!). Then when we got round the first lap and a half up and down all the way and got some flat slightly uphill ground where I got my rhythm and i overtook her. Then she got me 2-300m from the end and I just couldn't re-overtake her so we finished one after another. Felt worst I've felt all season at the end but also the best! Realise 182 is not the best place ever but I ran there and finished!
Stretching 5:00 [1]
In the evening I did bits of stretching while waiting for my dinner
Friday Mar 20, 2009 #
Core (Start Programme) 20:00 [1]
Stretching 5:00 [1]
Core (TASS) 15:00 [1]
TASS assessment for strength and conditioning.
Was really good glad I finally went! Looking forward to the delivery/outcome and the other services I can get!
Was really good glad I finally went! Looking forward to the delivery/outcome and the other services I can get!
Thursday Mar 19, 2009 #
Core 45:00 [1]
Running warm up/down 25:00 [2]
10 minute jog to Pound meadow
Lots of stretching this week having a chat with Zoe about passing test and her new car!
Then drills
Lots of stretching this week having a chat with Zoe about passing test and her new car!
Then drills
Running intervals 18:00 [3]
will give more accurate time and distance later when uploaded data from Garmin.
Had to do an easy session tonight as running on Saturday would have liked to to do the actual session but never mind.
Did 3 x 6 strides of about 150m each one and allowing heart rate to drop to 155 before next one - between 60 and 70%
then with about 3 minute rest between sets.
Was trying quite hard on the strides but not really a killer session unlike hills or natural intervals I do.
Had to do an easy session tonight as running on Saturday would have liked to to do the actual session but never mind.
Did 3 x 6 strides of about 150m each one and allowing heart rate to drop to 155 before next one - between 60 and 70%
then with about 3 minute rest between sets.
Was trying quite hard on the strides but not really a killer session unlike hills or natural intervals I do.
Running warm up/down 6:00 [1]
A warm down jog around the field and back to the school.
Wednesday Mar 18, 2009 #
Core (Start Programme) 20:00 [1]
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups
2 x 20 leg lifts/stabilisation
10 x 7 second hold side sit ups right and left - these were hard today
10 dorsal raises.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups
2 x 20 leg lifts/stabilisation
10 x 7 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Running warm up/down 21:00 [2] 3.8 km (5:32 / km)
Jog there slowly - very slowly felt really stiff and tired - doesn't help that it was straight up the hill. But by 10 minutes later much better!
Warm down jog back home felt pretty good.
Warm down jog back home felt pretty good.
Running intervals (Natural) 10:00 [4] 2.02 km (4:57 / km)
ahr:173 max:182
Did the natural intervals session - 20 seconds on and 20 seconds off (30 second on and 30 second off next?) Felt pretty good all the way through which was nice, easy to keep going when have to follow the beeps of a watch that doesn't stop until you can!!!
Stretching 5:00 [1]
Aware I need to stretch more so after tea seemed as good a time as any did mostly legs hamstrings, calves, glutes, thighs, shoulders.
Tuesday Mar 17, 2009 #
Core (Start Programme) 40:00 [1]
Core work this morning. Seemed to go quick then the lunges took ages!
Circuits 55:00 [3]
Weights week
Did arm weights, thigh burners, side hops, hand walks, press ups, tricep dips and squats etc. Then abs session to end
Warm up stretches and long warm down with whole body stretching
Always find this tough and some of the exercises more than others but mostly enjoyable.
Did arm weights, thigh burners, side hops, hand walks, press ups, tricep dips and squats etc. Then abs session to end
Warm up stretches and long warm down with whole body stretching
Always find this tough and some of the exercises more than others but mostly enjoyable.
Monday Mar 16, 2009 #
Core (Start Programme) 20:00 [1]
Got early this morning to do this.
Watched Mount Kilimanjaro documentary while I did it havn't watched the end yet though, but i think I know what happens...!
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups maybe should up to 15
2 x 20 leg lifts/stabilisation
8 x 6 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Watched Mount Kilimanjaro documentary while I did it havn't watched the end yet though, but i think I know what happens...!
Did 2 sets of 10 leg lengthens each leg.
2 sets of 10 leg drop outs each leg.
10 x 10 second hold sit ups maybe should up to 15
2 x 20 leg lifts/stabilisation
8 x 6 second hold side sit ups right and left - these were hard today
10 dorsal raises.
Running warm up/down 17:33 [1] 2.27 mi (7:44 / mi)
Jogged from museum into Tring park. A beautiful hot day had to take long sleeved top off very quickly and use t- shirt first time this year!
Running hills 20:37 [5] 2.89 km (7:08 / km)
ahr:166 max:183
Did 12 hill reps took about 40-45 seconds up then jogged down.
Was natural hill reps I guess was a bumpy open area with some little spiky bushes to run around! Seemed to go really slowly and the middle ones weren't fun but kinda had t get a hold and continue pushing.
Was natural hill reps I guess was a bumpy open area with some little spiky bushes to run around! Seemed to go really slowly and the middle ones weren't fun but kinda had t get a hold and continue pushing.
Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
Jogged and walked back to the car.
Did some stretching when I got back to the museum.
Did some stretching when I got back to the museum.