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Training Log Archive: bexharding

In the 7 days ending Jun 14, 2009:

activity	#	time	miles		km		+m
Running	3	2:20:24	14.66	(9:34)	23.6	(5:57)
Orienteering	3	2:19:55	11.92		19.18		170	15 /	20c	75%
Strength and Conditioning	1	1:35:00
Core	4	1:35:00
Stretching	4	36:00
Total	7	8:26:19	26.58		42.78		170	15 /	20c	75%

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Sunday Jun 14, 2009 #

Running 50:54 [3] 8.47 km (6:01 / km)

Run up to Ashridge and back to do the orienteering was one long continuous run but needs to recorded separately.
Felt pretty kinda stiff on the way up there very ploddy but not slow...
I know its cos I haven't stretched properly in the last few days so I can only blame myself...!

Orienteering 29:00 [4] 4.4 km (6:35 / km)

Found 1:1500 yeas 1:1500 map of Ashridge still isn't exactly complex but is good practiceof being on a map and doing longs or at least that's what I told myself.
It was all good except i started in the wrong place little bit weird when i came up on imaginery control way to early but still rest was fine.

Saturday Jun 13, 2009 #

Orienteering warm up/down 5:00 [1]

Orienteering (Oxford parks race) 47:00 [4] *** 8.78 km (5:21 / km)
ahr:171 max:182 spiked:15/20c

Did the Oxford parks race was long middle in the end but it was still the urban type orienteering with route choice of sprint/middle race.
Was pretty good with my planning and visualisation except for 7 where I ran straight past control then realised I had done so and ran back and also 12 where i never found the tape! And my route choice to 18 was very silly and added at least 500m to my race.

Friday Jun 12, 2009 #

Core (Start Programme) 30:00 [1]

Bridges 20 seconds
Clams
Plank x 2 and side planks
747 and running on the wall

Running warm up/down 20:00 [2] 2.53 km (7:54 / km)

!0 minute warm up jog and 10 minute warm down jog and was really warm at the end felt really tired!

Running intervals (Foxdal / natural) 15:00 [5] 4.04 km (3:43 / km)

Really really pushed this one added in some good hills and some open rough stuff. Was pretty humid so had hot feet but good warm weather training.

Thursday Jun 11, 2009 #

Stretching 15:00 [1]

Core 20:00 [1]

Wednesday Jun 10, 2009 #

Core (Start Programme) 25:00 [1]

I started this fine with bridges up to 20 secs and on one leg for two of them, then clam x 3 each side and then it was plank which I managed but had an injection earlier and arm was not feeling to great. So then I only did one set plank and did 747 and running against the wall.

Running warm up/down 23:30 [1] 3.48 km (6:45 / km)

Did 10 minute Jog, then 7 minutes of drills on the field.
warm down was 6 minutes around the block to home.

Running hills (Actual efforts) 14:00 [5] 2.48 km (5:39 / km)
ahr:168 max:183

So for the efforts I did: Long - 2 minutes with a 40m flat sprint at the top total 350m and the short is one minute - 190m, so still long but shorter than the two minute this was to give some variety to the hills because I wasn't really all the motivated this morning so mixing it up a little helped.
First set:
long: 1:57
short: 1:01
long: 2:05
Second set:
long: 2:06
short: 1:03
long: 2:01
Third Set:
short: 1:03
long: 2:06
short: 1:03

C • Good plan! 2

Running hills (Recovery) 17:00 [2] 2.6 km (6:32 / km)

Separated these as they are most definitely not at intensity 5!
Oh and I did do this hill session before injection.

Stretching 10:00 [1]

Tuesday Jun 9, 2009 #

Stretching 6:00 [1]

I have so far in revision breaks done 6 mins of stretching: 30 seconds each leg on calves gastro and soleus (spelling?!), hamstrings, glutes, quads and lower back.

Core 20:00 [1]

Did more absy type one today.

Orienteering warm up/down 20:00 [1]

To warm up did about 5 minute jog then some stretching.
Then did warm down with Anne after for about 10 minutes.

Orienteering (Wendover Summer series) 38:55 [4] 6.0 km (6:29 / km) +170m 5:41 / km

Did the A course which was 3 loops one long one medium and one short. Add people do the loops in different orders but everyone ends up doing all three and it is a mass start so a little exciting!!!
I did ok messed up an earthwall quite badly on the first loop but but my flow and planning ahead was actually really good had a little list/picture in my head which worked well and I felt like I was running well too :)

Monday Jun 8, 2009 #

Strength and Conditioning 1:35:00 [4]

Was different today still did similar stuff but also worked on posture! I will add more info but it's taken so long ot yesterdays training I need more patience to write up this.

Stretching 5:00 [1]

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