Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Nov 7, 2010:

activity	#	time	miles		km		+m
Cycling	4	4:15:03	14.29		23.0
Strength and Conditioning	2	2:29:56
Orienteering	2	1:43:43	9.85	(10:31)	15.86	(6:32)	217	8 /	15c	53%
Running	4	1:38:35	8.8	(11:12)	14.16	(6:58)	176
Core	3	1:03:26
Circuits	1	54:03
Total	7	12:04:46	32.95		53.02		393	8 /	15c	53%

2:39

0:00

» now

Sunday Nov 7, 2010 #

Running 4:50 [1] 0.68 km (7:06 / km) +8m 6:44 / km
ahr:135 max:156

Warm up before race just jogging as didn't quite get my timings right and was very cold so jsut kept jogging till i was warm.

Orienteering 1:07:10 [3] *** 10.86 km (6:11 / km) +217m 5:37 / km
ahr:156 max:174

SHI Short brown course. Made a large and not very clever error at the begininning think it was a loss of concentration. Started a bit slow but overall from halfway to the end was flowing well.
Ankle was fine as in I didn't turn it but it was tired near the end but maybe not so sensibly I thought I might as well finish the last four controls. It was then fine in warm down so hopefully as long as I am completely sensible and don't so anymore orienteering till it's all better then it should be fine.

Running 9:37 [1] 1.38 km (6:58 / km) +5m 6:50 / km
ahr:131 max:146

Warm down after my run at SHI's

Saturday Nov 6, 2010 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Warm up before SHI relays. Did a jog and then drills and watched the boys start. Felt a wee bit sluggish to begin but then alright on my drills.

Orienteering 36:33 [3] ** 5.0 km (7:19 / km)
spiked:8/15c

SHI Relays at Pamber Forest was a pretty bad start missed one badly and then ran off headless and unplanning luckily no big mistakes but thought I had better pull this together and started planning ahead better from then. Didn't feel like I was running fast and very surprised to come in first as hadn't had a clean run or very fast until the end.

Running 12:00 [1] 1.3 km (9:14 / km)

Warm down jog round the field a couple of times.

Friday Nov 5, 2010 #

Strength and Conditioning 1:28:18 [3]
ahr:97 max:136

Warm up, weights and Rolling out and stability exercises. Plus cycle home.

Thursday Nov 4, 2010 #

Running 33:26 [2] 4.77 km (7:01 / km) +93m 6:23 / km
ahr:160 max:219

Run on the meadows on the grass. Felt pretty rubbish but not because of my ankle just in general. Ankle fine.

C • ? 2

Core 14:46 [1]
ahr:94 max:110

Ankle stability exercises and stretching calf.
Balancing on bosu and box with eyes closed, dips on the box and on the bosu, both leg squats, hops forward back and sideways, walking on toes and heels forward and back.

Cycling 51:09 [4] 23.0 km (2:13 / km)
ahr:141 max:167

On the spin bike - 10 minute warm up 4*5 minutes with 90 sec rest. Then finished with a tabbata and then 10 minute warm down.

Wednesday Nov 3, 2010 #

Circuits 54:03 [3]
ahr:109 max:152

New warm up I will record and write down asap.
Then 3 sets of 9 station circuit adding more weight than usual and making sure all the changeovers were smooth felt really good this morning.

Cycling 9:26 [2]
ahr:127 max:143

Spin to cool down.

Core 13:45 [1]
ahr:92 max:123

Ankle strengthening. Balancing on bosu and box with eyes closed, dips on the box and on the bosu, both leg squats, hops forward back and sideways, walking on toes and heels forward and back. Then stretch calfas a bit tight.

Cycling 56:59 [4]
ahr:154 max:178

Spinning 10 minute warm up then 3 sets of 10 minutes hard sat down then 5 minutes out of seat alternating forward and then back over sit hovering and holding core in and using glutes.

Cycling 24:57 [2]
ahr:126 max:137

Tried to do half an hour of swimming to finish to make the cv work longer without getting completely bored ont he bike which I do but I realised as I got to pool only 5 mins form gym i left my swimming costume at home so I went and did 25 minutes on the bike again instead not as high instensity but a bit harder than a cool down.

Tuesday Nov 2, 2010 #

Running 28:42 [2] 5.03 km (5:42 / km) +70m 5:20 / km
ahr:146 max:161

A run! For a run round the meadows not too hard or long will lengthen it as ankle gets stronger.

Core 20:00 [1]

Dead bugs and glute strengthening and roll out leg muscles

Cycling 52:13 [4]
ahr:138 max:170

Spinning, 10 minute warm up then 5 sets of 5minutes on and 90 seconds off and 5 minutes cool down.

Core 14:55 [1]
ahr:105 max:125

Ankle strengthening, hops taking lots of care foward, backward and sideways both legs, single leg dips off the box and on the bosu, balancing and with my eyes closed and walking on toes forward and backwards and the same on my heels.

Monday Nov 1, 2010 #

Strength and Conditioning 1:01:38 [3]
ahr:102 max:139

Strength and Conditioning in the gym in the morning. Mobility warm up for 15 minutes then the same as Friday. 3 sets of 5 reps, Back squats, TRX row, Stiff leg dead lift bodyweight+ press ups then final circuit of turkish get ups, med ball sit ups and lat raises. Then cool down and roll out and ankle stability stuff.

Cycling 1:00:19 [4]
ahr:145 max:171

Spinning, 10 minutes wam up and then 3 sets of 10 minutes hard sat down then 5 minutes stood up then 5 minutes cool down.

« Earlier | Later »