Training Log Archive: bexharding

Warm up for relays

Went out in first but only just, came back in first, only just...! Made a few very silly mistakes out there; for one punching the wrong spectator control.... and having to do extra climb. Otherwise one routechoice mistake trying to cut corner and two where missed the control slightly and one where I was distracted by other runners, naught naughty!

C • Spectator control 3

Warm down after relays.
Did lots of stretching in the evening too.

Warm up before long race. Was nice and warm and sunny a bit breezy. Felt very relaxed knew was going to be a long race and just was going to take it steady, attack it mentally but just let running happen. Saw some of the elite warming up at same time a bit scary but just did what I normally do.

Individual race at British - Cannock chase. Enjoyable race, interesting, different to anything I've run recently. Started with some medium length legs then 8 very short legs in quarry area, where made some silly mistakes - nothing huge - by just trying to simplify too much and not looking at contours enough. Out of that a medium leg with minimal route choice then a long leg with lots of route choice I choose to go right round on the tracks not sure it was optimal route but did plan next 4 legs so was happy with that. At this stage I was racing Jenny and we were taking differnt routes but still ending up at controls the same time! Then I got away at 15 and ran next few legs on my own. Could feel my stomach feeling empty on the way to 16, a drinks control where I took a drink but could tell mentally I wasn't working ahd planned to 17 and found that but lost a lot of time to 18 by just trying to carry on with no plan so was just wandering in green... Got a grip on the next long leg and pushed through slight route choice mistake to 20 when I thought it would be quicked to cut corner but it wasn't. Then the last couple of legs seemed to go past really quick and I was at the finish and it didn't feel like I'd been out for 81:00.

C • Well done 1

Warm down jog walk chat.

A bit of time on the bike, though I actually didn't go to the session to do spinning this morning as just very tired.

Core work with fit balls; plank, side plank(which i gave up on then tried again have maybe found the right method now) press ups bridges hamstring curl ups and general balancing.

Warm up - bike and exercises followed by warm up with bar - squats, stiff leg dead lift, and pulls. Then 3x10 squats with 30 kg. Then practice the clean shrugs 1 x 10 with 25kg then doing the full thing clean pulls? 3x10 really close to actually getting it properly that was with 20 kg. Then 3 sets of 10 jump squats with 20kg and then abs: 3x16 10-2 windscreens and 3x16 dead bugs. Cycle home.

Warm up to the start of the terrain time trial and once round to check exactly where to go.

Did the terrain time trial. Twice round the 1.5km loop,with 6 points to check out, around top and sides of whinny hill, tough on the up hill sections but very enjoyable in fact. My feet are pretty sore and the swelling still there looking a little blue could feel it on downhill - have decided its not a passing thing and have booked in to the physio tomorrow.
Just adding in my splits: First half was - 8:17 Second loop was - 8:15
Each control(have written splits out as if two separate courses):
1-missed on first loop whoops
2+1-2:42
3- 1:09
4-0:54
5-0:36
6-0:42
finish-2:11
1-0:48
2-2:04
3-1:10
4-0:51
5-0:36
6-0:39
finish-2:04

I'm pleased with that fact my times are pretty consistent round both loops.

Warm down back around to the cse to drop maps back.

Plyometrics and agility stuff. Warm up on bike, hurdle walks and drills. Then jumps and bounds off boxes and over little hurdles. Clap press ups windscreens box step march and one legged med ball throws. Then acceleratinon and standing sprints. Finish with Stretching and cycle home.

In the pentlands starting from Carlops doing a kind of long o o OS map. Refreshing to start somewhere new and enjoyable to go through some new terrain. 70% off path. Stuck in group with girls for more motivation. Inside of heel arches swollen up again ... hmm

Warm up

3 sets of 3 500m with 30 seconds between reps and 3 minutes between sets. Was unbelievably difficult haven't done anything that speedy in a long time, felt so slow but did all of it and survived.

Warm down

Hill reps,
This includes 19 minute warm up jog
Then 6 x 2 minute hill reps with 2:05 rest alternated between routes up the hill one thats much steeper one more windy/twisty, but ended up at same height on both..!
Then Warm down jog back. The downhill was hurting back of arches where they are swollen from the weekend but writing this now(Monday pm) they are much less sore and bumps gone down.