Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 21, 2010:

activity	#	time	miles		km		+m
Running	5	7:13:04	33.09	(13:05)	53.25	(8:08)	2110
Core	2	2:18:34
Strength and Conditioning	1	1:04:55
Orienteering	1	1:01:53	4.67	(13:15)	7.52	(8:14)	197
Cross Training	1	30:15
Stretching	1	10:00
Total	7	12:18:41	37.76		60.77		2308

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Sunday Mar 21, 2010 #

Running 22:03 [2] 2.87 km (7:41 / km) +227m 5:30 / km
ahr:142 max:161

Jog up to top of drummond hill.

Running 10:00 [2] 1.2 km (8:20 / km)

Jog along the top to the start of first train.

Running 11:02 [2] 1.38 km (8:00 / km) +39m 7:01 / km
ahr:152 max:174

First train along top, it was good but as soon as i hit the terrain i just lost all speed and although orienteering technique was pretty good just felt really tired!!

Running 1:17:13 [3] 7.73 km (9:59 / km) +318m 8:17 / km
ahr:114 max:160

5 more trains of which first one was awful was completely distracted by the guys and just tired wasn'tuntil the next one where i concentrated much better and the one after was better again but then was getting distracted by people again.
Then jog back along to start and jackets and jog down the hill.

Saturday Mar 20, 2010 #

Running 13:49 [2] 1.77 km (7:48 / km) +56m 6:44 / km
ahr:143 max:169

Warm up jog with drills at SEDS on the Hermitage near Dunkeld.

Orienteering 1:01:53 [3] 7.52 km (8:14 / km) +197m 7:16 / km
ahr:157 max:177

Did forst 16 controls on 6 km course on Hermitage trying to focus on contour and control circle visualisation and planning ahead to improve flow. Worked well for first 4 controls lost it a bit as terrain got tougher but then really tried to focus. and went a lot better from 8. The planning ahead was also a lot tougher in terrain, as looking at feet a lot, so will have to take any easy running opportunities i can to plan ahead. Then had a 10 minutes easy jog back to the carpark along track as finished halfway round.

Running 19:38 [2] 2.73 km (7:12 / km) +145m 5:41 / km
ahr:165 max:181

Sprint race in hermitage really tried to attack it but legs feeling quite tired. All controls good some very good a couple where would ahve been nicer to cleaner into them.

Running 14:55 [1] 2.03 km (7:21 / km) +72m 6:15 / km
ahr:136 max:164

Warm up at hilton dunkeld for chasing sprint.

Running 22:37 [4] 3.41 km (6:38 / km) +163m 5:21 / km
ahr:173 max:185

Chasing sprint around forest around the hilton at dunkeld was 60 secs behind jess and 30 behind hazel and 20 in front of jo. Was tough going, first bit was flat quite easy very fast then got complex, up hill to a control then going down the hill making sure at right height.

Running 10:04 [1] 1.72 km (5:51 / km) +35m 5:19 / km
ahr:147 max:162

Warm down after chasing sprint.

Friday Mar 19, 2010 #

Core 1:13:05 [2]

Spinning for recovery with maps -35 minutes and core work with fit balls etc for 35 minutes.

Thursday Mar 18, 2010 #

Running 29:43 [2] 3.69 km (8:03 / km) +179m 6:29 / km
ahr:135 max:164

Warm up with jog to KB and drills.

Running 23:05 [2] 4.44 km (5:12 / km) +90m 4:43 / km
ahr:169 max:179

Sprint race around KB. The map was cut into smaller squares just covering the legs or butterflys so not only did you have to find a good route choice and quickly but also find the right the leg to go to next. Was doing really well and planning ahead well until i hit the first butterfly loop at 10 and just lost it for a few controls got back on track then hollie caught me and we were racing head to head for a while then took different route choices and i lost her. It was good racing and was pleased with most of planning ahead.

Running 16:39 [2] 2.63 km (6:20 / km) +54m 5:44 / km
ahr:145 max:158

Warm down from KB to Pollock.

Wednesday Mar 17, 2010 #

Core 1:05:29 [2]
ahr:101 max:142

Mobility and core.

Running 1:49:08 [4] 10.74 km (10:10 / km) +519m 8:11 / km
ahr:140 max:173

Very slow but up and down and over terrain run with hazela nd jet in pentalnds on the pentlands and british nights map. Was feeling it a lot up the hill calves felt very tired then it was hamstrings. However was beginining to feel better by the end.

Tuesday Mar 16, 2010 #

Strength and Conditioning 1:04:55 [4]
ahr:93 max:136

Back in weights and in routine! Felt incredibly tired still nearly jacked it for later in the week, but decided to keep going and did get better, hip flexors sore and though I was able to add weight or maintain on previous weeks felt tough and my pull ups were much worse than before.

Running 20:01 [1] 1.68 km (11:55 / km) +141m 8:24 / km
ahr:136 max:177

Warm up

Running intervals 17:50 [5] 3.08 km (5:47 / km) +33m 5:30 / km
ahr:156 max:184

Intervals. Was feeling really tired probably should ahve just styaed at home. However did 400 600 800 and back down with 90 secon rest and what I did I did properly it's just a shame didn't have the willpower to do more. Can tell i'm overtired due to slight sore glands, slight tight calves and not being able to concentrate in lectures. So will attempt to have a full rest day before the end of week and catch up on sleep!

C • Right session! 1

Running 15:17 [1] 2.15 km (7:07 / km) +41m 6:29 / km
ahr:138 max:153

Warm downa round meadows and back to pollock

Monday Mar 15, 2010 #

Cross Training 30:15 [2]
ahr:118 max:128

Recovery day - really easy 15 minutes on cross trainer and 15 on the bike.

Stretching 10:00 [1]

Stretching at the gym with chloe felt really good!

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