Training Log Archive: bexhardingIn the 7 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Cycling 1:08:00 [3] 13.4 km (5:04 / km)
Rode out to the the canal out of Edinburgh towards Balerno along cyclepath. Enjoyed it fairly flat until the end when a hill up to edge pentalnds. Didnt get too lost this time! Weather got slowly worse started grey and dry then started drizzling raining, sleeting, snowing and colder as get out of Edinburgh and more windy! However nice difference to running and just trying to keep off feet a bit until physio again tomorrow.
Cycling 1:31:45 [3] 18.77 km (4:53 / km) +161m 4:41 / km
ahr:121 max:149
Second bit as first bit didn't get recorded on Garmin. I had to stop as hit some( and i mean alot all the way into the distance) deep snow along the cycleway through the pentlands I was going to take, so diverted on roads and picked up a different way but when I almost back into Edinburgh hit more snow so had to walk for about half an hour with the bike as impossible to cycle. Then cycled back through Edinburgh to Pollock. Was a bit cold by this time.
Saturday Feb 27, 2010 #
Cycling 40:00 [3] 9.5 km (4:13 / km)
I'm not sure excatly on this one as managed to turn off my watch accidentally but have measured the distance and esimated the time. I got lost a few times on the way as I lost the signs and had to double back but I know the route now! Really enjoyed not running but still going somehwere much better than the gym and got to see more of bits of Edinburgh. Was all into the wind on the way there, pretty strong.
Running 5:14 [1] 0.49 km (10:41 / km) +8m 9:51 / km
ahr:130 max:147
Had already cycled out to the coast so just did 5 minutes of drills before starting my run.
Running tempo 25:53 [4] 5.22 km (4:58 / km) +30m 4:49 / km
ahr:168 max:175
Tempo run out at the coast was going to go for some beach run in it, for 5 minutes or so, but the tide was in and didn't fancy running in the sea. So ran along the coast and then round some bird resevoirs. I got a bit stuck in some wet grey sand on one and into the wind on the coast. Felt tightness in calves from 15 minutes but pushed through and no bad now.
Cycling 48:40 [3] 14.79 km (3:17 / km) +138m 3:09 / km
ahr:133 max:155
Cycling back a different route from Mussleburgh to Pollock. Not so muddy and easier to find my way. Pretty flat so not too difficult.
Friday Feb 26, 2010 #
Running 1:00:42 [2] 6.01 km (10:06 / km) +370m 7:43 / km
ahr:138 max:170
Did an easy very steady run testing legs and glands. Also collected controls for Hollies FwTN. Control finding good I didn't take a compass so was very focussed on visualisation and pleased with putting the contours and gorse together. Left calf still very tight glands not so sore and swallowing not so painful so glad i rested yesterday.
Thursday Feb 25, 2010 #
Note
(sick) (rest day)
Calves tight especially left one unusually so - really sore. And also my glands have just swollen up and are really painful. So been to the physio and said mixture of a lot of impact from running on hard surfaces and i also pronate very strongly on the left foot so being referred to podiatrist. She also massaged calves and recommended not running this evening and only on soft surfaces for next week. So giving arthurs seat FwTN a miss as these things all hit together so there is no point making it worse.
Wednesday Feb 24, 2010 #
Strength and Conditioning 1:00:35 [3]
ahr:101 max:148
Agility session with warm up on bike and then going through the session we are supposed to be able to do anywhere. So doing a bit of skipping and jumping, then working with the elastic bands, they're not but just like think black elastic bands with handles. Then the core burn! session.
Running 1:31:20 [3] 15.94 km (5:44 / km) +398m 5:06 / km
ahr:137 max:170
Run around Hunters Bog, Arthurs seat and then down to blackford and around and then to meadows around that and back to CSE. Enjoyed bits and not others. Road not so much fun, not feeling too chatty but still was better than nothing after pentlands plan fell through. Left calf pretty sore on the outside will try and massage it a little.
Tuesday Feb 23, 2010 #
Running 12:13 [1] 1.7 km (7:11 / km) +47m 6:19 / km
ahr:123 max:140
Warm up for intervals.
Orienteering 24:04 [3] 4.18 km (5:45 / km) +105m 5:07 / km
ahr:149 max:175
Loop one together on the orienteering loop taking it in turns to lead and route choice on last leg! ie we split up. Took it fairly easy as we were meant to start slower and increase speed as we went.
Orienteering 11:58 [4] 2.37 km (5:03 / km) +67m 4:26 / km
ahr:161 max:176
Second loop off first of sprint intervals was good on the route with route choice and i thought I ahd visualised well at the end but just ever so slightly off. Please with flow as well.
Orienteering 9:05 [4] 1.85 km (4:55 / km) +46m 4:22 / km
ahr:163 max:175
Third loop off last and was trying very hard to catch Hollie and obviously do this the fastest of the three. Was very happy with choice and flow out of controls again but I lost a bit of time into controls as not having accurate picture.
Running 15:00 [1]
Jog back up to CSE and home to Pollock
12 PM
Stretching 15:00 [0]
Just a mixture of stretches in front of the tele. And massaged my own calves, don't know how good it will be but thought i'd give it a go and at least they are soft from the moisturiser now!
Monday Feb 22, 2010 #
Strength and Conditioning 1:00:44 [4]
ahr:104 max:134
Did warm up on bike followed by dynamic stretches sit ups press ups etc.
Then did Back Squat 20kg x 10 w/u and 3x10 25 kg, think i can move up again next week felt ok, warm overhead press with steel bar x10 then 3 x 8 15kg OH press did them all in the strict sets I normally try ten and end up doing the last one in sets of four so pleased I can do the 3 sets of 8! Then clean pulls w/u 10x 25 then 3x10x30kg. Next Stiff leg dead lift w/u 10x20kg and then 3x10x30kg. Then 12 Medicine ball sit ups with 4 kg 2x12 with 6 and final 12 with 7kg. Warm down and off to chemistry at 9am! Will only be doing one weights session a week from now on and will probably be on a Tuesday instead of Monday.
Then did Back Squat 20kg x 10 w/u and 3x10 25 kg, think i can move up again next week felt ok, warm overhead press with steel bar x10 then 3 x 8 15kg OH press did them all in the strict sets I normally try ten and end up doing the last one in sets of four so pleased I can do the 3 sets of 8! Then clean pulls w/u 10x 25 then 3x10x30kg. Next Stiff leg dead lift w/u 10x20kg and then 3x10x30kg. Then 12 Medicine ball sit ups with 4 kg 2x12 with 6 and final 12 with 7kg. Warm down and off to chemistry at 9am! Will only be doing one weights session a week from now on and will probably be on a Tuesday instead of Monday.
Running 15:12 [2] 2.35 km (6:28 / km) +7m 6:23 / km
ahr:150 max:171
Warm up jog 10 minutes and 5 minutes of drills.
Running tempo 20:25 [4] 4.48 km (4:33 / km) +23m 4:27 / km
ahr:170 max:177
First threshold run this year, specifically. Will work up from this 20 minutes, felt like I was having to work to maintain HR but not that hard- not as hard as intervals, was pleased with maintainance as kept it in the 169-174 broundary around 85% I set really well except on the downhill but only 167 then. So pleased with session as did the time I wanted and achieved HR I wanted,
Running 12:14 [1] 1.88 km (6:30 / km) +10m 6:20 / km
ahr:143 max:172
Warm down jog.