Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Apr 10, 2011:

activity	#	time	miles		km		+m
Running	6	4:30:56	24.53	(11:03)	39.48	(6:52)	862
Orienteering	4	2:35:33	15.65	(9:56)	25.19	(6:11)	555
Strength and Conditioning	1	57:25
Cycling	1	31:50	6.15	(5:11)	9.89	(3:13)	154
Total	6	8:35:44	46.33		74.56		1570

2:16

0:00

» now

Sunday Apr 10, 2011 #

Running 22:23 [1] 3.23 km (6:56 / km) +127m 5:48 / km

Warm up jog and drills. Should ahve worn headphones while doing drills to block out commentary.

Orienteering 35:20 [4] 5.1 km (6:56 / km)

British Middle race. Bad start wasn't orienteering as I'm comfortable with and lost 2 minutes before 6 and then the rest of the race was much better as I did what I planned to.

Route on Route Gadget

Running 11:52 [1] 1.7 km (6:59 / km) +17m 6:39 / km

Warm down jog.

Saturday Apr 9, 2011 #

Running 20:05 [1] 2.6 km (7:43 / km) +76m 6:44 / km

10 minute jog and then 10 minutes of drills helped me prepare mentally

Orienteering 14:49 [5] 2.84 km (5:13 / km) +70m 4:39 / km

Sprint heats.

C • Heats map 1

Running 12:04 [1] 1.52 km (7:56 / km) +31m 7:12 / km

Warm down with Charlotte after the heats.

Running 17:14 [1] 2.26 km (7:38 / km) +37m 7:03 / km

Warm up jog and then drills didn't feel so focussed and also ate bit close.

Orienteering 16:53 [4] 2.91 km (5:48 / km) +75m 5:08 / km

Final race just not so focussed, not good route choices and not smooth. Got better after half way round.

C • Finals map 1

Running 10:00 [1] 1.8 km (5:33 / km)

Warm down jog with Mairead and Julia wasn't so happy with run but had a good chat with them.

Friday Apr 8, 2011 #

Running 38:34 [4] 6.69 km (5:46 / km) +159m 5:09 / km
ahr:157 max:187

Went and did a short fartlek session before the weekend. Varied speed put in a few hills and different length sprints. Beautiful morning and felt mentally good but physically not really in control of body legs felt wobbly down hill and not so effective up hill a good stretch and lots of water today.

Thursday Apr 7, 2011 #

Running 19:27 [1] 2.0 km (9:44 / km)
ahr:137 max:155

Warm up jog with Julz got a bit carried away chatting did a bit longer than meant to, however it was actually good as I was feeling a bit sore and stiff from weights and intervals yesterday.

Orienteering 11:27 [3] 2.07 km (5:32 / km) +31m 5:09 / km
ahr:161 max:172

At a college near Julia doing the green course from last weekend. The college buildings were pretty complex in fact and the forest at 1:4000 wasn't easy either. Had to stop after 11 because I was just running I was losing the planning ahead and focus.

Orienteering 14:28 [3] 2.28 km (6:21 / km) +42m 5:49 / km
ahr:155 max:175

Second half of the course all in the forest I had not taken a compass so I could practise using the features and a more sprint like training this made legs in the forest harder but I just had to keep head up using all the features I could, I definitely lost concentration near the end though.

Running 3:05 [1] 0.27 km (11:25 / km) +32m 7:10 / km
ahr:127 max:144

Wee warm down.

Running 7:09 [2] 1.22 km (5:52 / km) +25m 5:19 / km
ahr:141 max:162

Warm up jog

Orienteering 10:22 [4] 1.88 km (5:31 / km) +46m 4:55 / km
ahr:167 max:179

Sprint training at University of Surrey. Didn't have focus for first two controls though I knew I wanted to be planning ahead. From there on it was much better I know my routes and and my way in and out of the controls. However when I got to twelve my left hamstring was pretty sore so I decided to stop and stretch. I can do well at the weekend if I do not think about speed but planning ahead and looking ahead for entrances/easy ways.

Orienteering 10:21 [3] 1.88 km (5:30 / km) +63m 4:43 / km
ahr:167 max:183

From 12 to the finish was good until 16 b ut then tiredness/dehydration affected my concentration and I could feel myself not looking ahead at what I needed to be planning for and I took the wrong turnings and wasted time.

Running 6:42 [1] 0.89 km (7:32 / km) +12m 7:03 / km
ahr:139 max:152

Warm down.

Wednesday Apr 6, 2011 #

Cycling 17:35 [4] 4.98 km (3:32 / km) +72m 3:17 / km
ahr:125 max:150

Cycled out to Ashridge. Very warm

Running 5:36 [1] 0.63 km (8:53 / km) +11m 8:09 / km
ahr:144 max:161

Warm up drills as had already cycled to start of intervals.

Orienteering 41:53 [3] 6.23 km (6:43 / km) +228m 5:41 / km
ahr:157 max:184

Did 3 orienteering intervals an area similar to British middle but flatter and slighlty fewer features. Main aim to have very good compass and look up to help this worked really for first two intervals but then the last one tiredness and dehydation I think made my compass work bad and just wasn't taking information from the map so wasn't finding the controls. However campass and head up both good techniques.
Intervals between1.5km and 2km and took 10 min, 7 minutes and 10 minutes.

Cycling 14:15 [2] 4.91 km (2:54 / km) +82m 2:41 / km
ahr:129 max:154

Cycled home afterwards.

Strength and Conditioning 57:25 [3]
ahr:114 max:156

Warm up on the bike with map to visualise legs
Dynamic warm up: OH squats, alternate leg bridge, OH lunges, long press up, hurdle forward, backward, lateral, over and under. Then paflov press, dead bugs, woodchopper, med ball rotational taps, med. Finally box jumps, hop pause.

Snatch 4 sets of mid thigh, knee and floor with 7.5 kg bar need to continue practise the technique.
Back squats 3*5 40kg trying to get them properly parallel.
BB step ups 3*12 with 25kg
5 step bound 3*5 - did later as no space in gym at home
MB woodchopper 3*16
Med ball sit ups 3*10
Med ball rotational tap 3*16

Monday Apr 4, 2011 #

Running 33:50 [2] 5.57 km (6:04 / km) +84m 5:39 / km
ahr:142 max:180

Morning run. Beautiful morning felt good to be getting out early again. Legs and body all felt good and enjoyed it. Before I left the woods did a set of 8*8 second uphill(only gentle hill) sprints.

Running 19:27 [2] 2.68 km (7:15 / km) +32m 6:51 / km
ahr:145 max:171

Warm up before hills ten minutes of jogging then 8 minutes of drills, needed to do them as legs bit tired and needed waking up.

Running hills 23:02 [5] 3.82 km (6:02 / km) +186m 4:51 / km
ahr:149 max:182

Hill session.
6 reps of just under two minute hill with flat sprint at the top. Used to take me over two minutes now all reps were under that.
Felt pretty good actually just determined to love the hills so went pretty quickly and did one extra than I ahd gone out planning to do.

Running 10:13 [1] 1.3 km (7:52 / km) +17m 7:23 / km
ahr:124 max:181

Warm down jog. Sore hamstring.

Running 10:13 [1] 1.3 km (7:52 / km) +17m 7:23 / km
ahr:124 max:181

Warm down jog. Sore hamstring.

« Earlier | Later »