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Training Log Archive: bexharding

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m
Strength and Conditioning	2	2:53:16
Running	3	2:20:55	12.41		19.97		446
Cycling	2	1:47:18	8.02		12.91		128
Orienteering	1	1:18:44	6.21	(12:40)	10.0	(7:52)	162
Circuits	1	57:58
Total	6	9:18:11	26.64		42.88		736

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Sunday Mar 7, 2010 #

Running 15:00 [2]

Warm up with jogging and drills.

Orienteering 1:18:44 [3] 10.0 km (7:52 / km) +162m 7:17 / km
ahr:161 max:178

Training on Gullane dunes was just treatying it long run pace really trying to work on contour visualisation and simplification. Lost it for a bit 3-10 but otherwise pleased with orienteering not so much with flow but that will come.

Running 8:30 [2] 1.16 km (7:20 / km) +17m 6:50 / km
ahr:144 max:156

Warm down few loops.

Saturday Mar 6, 2010 #

Note
(rest day)

Having a rest day because I feel physically very tired and a bit down with a slightly blocked nose and feels like my ears are full and I couldn't hear anything. Also feel pretty mentally tired had lots of work on this week and other things such as calves stressing me so have just cycled down to KB to get sprint map(not allowed to run on hard surfaces so not running) and cycling to go get new trainers, with better support.

Friday Mar 5, 2010 #

Cycling 1:02:44 [2]
ahr:98 max:138

A mix of spinning intervals - 20 seconds and then core work on the balls.

Note

Went and did a maximial cognitive test for somone's sports science project. Wasn't aimful training but thought I would include it.

Thursday Mar 4, 2010 #

Running 15:32 [2] 2.26 km (6:52 / km) +44m 6:16 / km
ahr:165 max:223

Running tempo 27:32 [4] 4.82 km (5:43 / km) +148m 4:57 / km
ahr:169 max:193

Went for a hillier tempo run, it was a lot harder to maintain a steday heart rate as was bit high on the ups and a bit low on the downs but actually average is pretty good! I was also having issues because wore trainers because they have more support than o shoes and was slipping all over the place but was a beautiful evening and holyrood park was glorious in the sunshine :).

Running 10:14 [2] 1.35 km (7:35 / km) +45m 6:30 / km
ahr:151 max:164

Calf just beginning to pull at the end but went home and stretched it all out with the three stretches and did arch strengthening exercises, so i'm happy with it.

Wednesday Mar 3, 2010 #

Strength and Conditioning 1:12:52 [3]
ahr:104 max:146

Agility and mobility and core circuits.

Cycling 44:34 [3] 12.91 km (3:27 / km) +128m 3:17 / km
ahr:130 max:161

Out to Herriot Watt campus, didn't want to run today at sprint training level on raods which is what we were doing so cycled out there. However calf has been fine today just don't want it tight for this weekend. Been stretching it all reagularly and done all the exercises to strengthen muscles to pull arches up.

Tuesday Mar 2, 2010 #

Strength and Conditioning 50:12 [3]
ahr:109 max:143

Weights at St Leonards. Got into my routine now, consolidated last week.

Strength and Conditioning 50:12 [3]
ahr:109 max:143

Weights at St Leonards. Got into my routine now, consolidated last week.

Running 22:31 [2] 3.24 km (6:57 / km) +62m 6:21 / km
ahr:141 max:172

Warm up jog and drills

Running 24:18 [4] 4.83 km (5:02 / km) +61m 4:44 / km
ahr:165 max:181

5 x 1km with 1 minute rest on 4:05, 3:59, 4:02, 3:59, 3:58 checking heart rate was at 177 for most this is about 90% for me.

Running 17:18 [2] 2.31 km (7:29 / km) +70m 6:31 / km
ahr:136 max:171

Warm down around meadows and back to Pollock

Monday Mar 1, 2010 #

Circuits 57:58 [3]
ahr:125 max:160

So went to physio again today and left calf still slightly tight she massaged it again, so wasn't allowed to run and wasn't sure what cross training replaces leg speed drills and running technique short short intervals so did this circuits which was 6 mini circuits with 3 stations in a mini circuit and 3 rotations of each minicircuit 25 seconds effort 7 second rests.

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