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Training Log Archive: bexharding

In the 7 days ending Dec 12, 2010:

	activity	#	time	miles		km		+m
	Running	6	6:44:13	32.73		52.68		2144
	Strength and Conditioning	3	3:23:56
	Orienteering	1	35:10	3.08	(11:25)	4.96	(7:05)	154
	Swimming	1	25:00	0.62	(40:14)	1.0	(25:00)
	Total	6	11:08:19	36.44		58.64		2297
averages - sleep:8

2:52

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Sunday Dec 12, 2010 #

Running 1:09:38 [3] 9.28 km (7:30 / km) +811m 5:13 / km
ahr:147 max:175

Even though not really any improvement on yesterday was no worse and wondered if an easy run would help clear out what I seem to be coming down with. And heart rate prettty normal, before and during run.

Saturday Dec 11, 2010 #

Note
(rest day)

Not feeling so great this morning, a sore throat swollen gland type feeling... I also have had some kind of mild skin reaction to something on my back so possibly a bit run down had the day off to revise and feel better tomorrow hopefully.

Friday Dec 10, 2010 #

Running 11:48 [2]
ahr:136 max:153

Treadmill warm up/run before s&c

Strength and Conditioning 1:06:16 [2]
ahr:96 max:133

Warm up- squats, lunges, hip circles, side bends, crunches, press ups, leg crossover, scorpion, YWTA's. Then SLDL, jump shrug, power shrug, OH squat, drop squat.

Then same session as Wednesday.

Running hills 58:46 [4] 8.55 km (6:52 / km) +398m 5:35 / km
ahr:145 max:190

Warm up of jog and drills 16 minutes.
Then 5*2.5minute hills with recovery jog down as rest and jog home. Warmer and not icy but very very windy against me up then hill.

Thursday Dec 9, 2010 #

Note
slept:8.0

Core work for 15 minutes in revision break.

Running 16:50 [2] 2.76 km (6:06 / km) +289m 4:00 / km
ahr:157 max:195

Warm up.

Orienteering 35:10 [4] 4.96 km (7:05 / km) +154m 6:08 / km
ahr:160 max:182

Orienteering intervals in the snow.
They were in a score type setting where we told one control to get and chose the other one and raced each other for first was gratifying to see that route choice was important and also was looking ahead...well as far as you can see in the dark! Then the last one was a little score which was also fun had to be on your toes. A bit icy and was wrried about falling but didn't and no niggles so came out of it fine. Good to go and do some orienteering and my ankle was perfectly fine though most of the running was in snow which is generally quite stable.

Running 19:44 [2] 2.9 km (6:48 / km) +33m 6:27 / km
ahr:139 max:150

Warm down jog back from Dynamic Earth to Flat.

Wednesday Dec 8, 2010 #

Strength and Conditioning 1:15:14 [2]
ahr:76 max:125

Warm up
Technique lifting - Deadlift, bent over row, front squat OH press 3*8 for all. Then TRX row, keiser push pull and broom handle v-sit also all 3*8.
Then 3*45second planks.
Did balance/single leg/ankle strengthening in gaps between exercises. Finished with flexibility and mobility.

Running 1:37:33 [3] 13.0 km (7:30 / km) +373m 6:34 / km
ahr:139 max:167

Long run with the girls from flat to CSE then up the bog up to the hill top next to very top of Arthur's seat (very cold and very deep snow) Then down and along innocent railway up to Craigmiller then run back home.

Tuesday Dec 7, 2010 #

Swimming 25:00 [2] 1.0 km (25:00 / km)

Went Swimming before meeting with Toni.
Pool closed earlier than I thought so I missed the end 5 minutes I would usually do!
Good to get out of the snow/ slush as running in it just makes things tweak.

Running 20:03 [1] 2.48 km (8:05 / km) +67m 7:08 / km
ahr:163 max:197

Warm up for intevals.

Running 4:21 [1]
ahr:173 max:183

More warm up.

Running 4:05 [5] 0.01 km (6:48:20 / km)
ahr:139 max:168

First set of 5*20 seconds on up the tunnel and 40 secs recovery jogging down.

Running 4:19 [5]
ahr:165 max:181

Second set of 5*20 seconds on up the tunnel and 40 secs recovery jogging down.

Running 4:40 [5] 0.09 km (51:51 / km) +23m 22:43 / km
ahr:137 max:175

Third set of 5*20 seconds on up the tunnel and 40 secs recovery jogging down.

Running 24:57 [2] 2.5 km (9:59 / km)
ahr:167 max:181

Warm down back to Flat.

Monday Dec 6, 2010 #

Running 15:03 [2] 3.0 km (5:01 / km)
ahr:147 max:163

On treadmill barefoot in gym to warm up before s and c.

Strength and Conditioning 1:02:26 [3]
ahr:105 max:149

Warm up:
3*8 BB dead lifts 30kg
3*8 BB Bent over row 25kg
3*6 Nordic Hamstring Curls
3*8 OH press 15/17.5kg
3*6 CG pull ups (can do with just blue band now no other assistance)
3*8 DB lat raises
Core circuit *3
10 broom handle v-sits
4 each side turkish get ups
MB sit up and throw.
Between each exercise single leg strengthening and ankle strengthening.
Flexibility to finish.

Running 52:26 [2] 8.11 km (6:28 / km) +151m 5:55 / km
ahr:153 max:199

Easy run with chloe round the meadows in the refreshed snow and then along the canal which was actually very pleasant. Fun run.

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