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Training Log Archive: bexharding

In the 7 days ending May 8, 2011:

activity	#	time	miles		km		+m
Running	6	6:13:25	34.02		54.75		1689
Strength and Conditioning	2	2:04:15
Core	3	55:00
Cross Training	1	32:10
Orienteering	1	17:00	1.86	(9:07)	3.0	(5:40)
Total	7	10:01:50	35.88		57.75		1689

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Sunday May 8, 2011 #

Running 1:09:41 11.13 km (6:16 / km) +478m 5:09 / km
ahr:138 max:170

Long run over blackford and braids and through morningside pretty easy pace at length 10% longer than classic race.

Saturday May 7, 2011 #

Running 21:06 [2] 2.81 km (7:31 / km) +134m 6:04 / km
ahr:143 max:162

Warm up over to blackford and drills.

Running hills 28:46 [4] 4.56 km (6:19 / km) +179m 5:16 / km
ahr:156 max:182

12*45 seconds with 10 second flat sprint and 90 second recovery.
Was feeling tight in the throat to start with(dehydrated?) better near the end. Was very warm and sunny.
On another note I did not sleep well at all last night took ages to fall asleep and woke every hour.

Running 12:20 [1] 1.88 km (6:34 / km) +31m 6:04 / km
ahr:143 max:160

Warm down.

Friday May 6, 2011 #

Running 20:36 [1] 3.06 km (6:44 / km) +35m 6:22 / km
ahr:136 max:159

Warm up jog feeling...well not exactly stiff but not flowing either just taking a lot of thought to put one foot in front of the other. Then drills felt better after those.

Running 23:59 [4] 5.36 km (4:28 / km) +31m 4:21 / km
ahr:169 max:177

24 minute tempo session attemptng to keep heart rate at 170bpm - 80% Felt retty good all the way not amazing but never felt like I wanted to stop.

Running 8:30 [1] 1.18 km (7:12 / km) +91m 5:12 / km
ahr:136 max:174

Warm down walked up the hill and jogged home.

Core 25:00 [1]

Core work and stretching.

Thursday May 5, 2011 #

Strength and Conditioning 1:00:10 [3]
ahr:99 max:152

15 minutes 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 ball sit ups. Finally box jumps, hop pause, skips, 3 accelerations.

Snatch 4 sets of mid thigh, knee and floor with 15 kg bar need to continue practise the technique. Tried with 20kg but not doing it right.
Back squats 3*5 45kg
BB step ups 3*12 15kg and then 17.5 kg
5 step bound 3*5
CG pull ups 3*5
Woodchopper 3*16 10kg
Med ball plyo throws 3*10 3kg
Med ball rotational tap 3*10 5kg

Stretching and rolling.

Cross Training 32:10 [1]
ahr:138 max:151

Cross training- feeling a bit tired and stiff from yesterdays race so just wanted to do a recovery session, easy, low heart rate and also a chance to catch up with Chloe and Jet as haven't seen them for a good chat recently.

Wednesday May 4, 2011 #

Core 20:00 [1]

Crunches, side crunches, russian twists *2, straight leg clam*2, single leg bridge dips*2, press ups, balancing on wobble board.

Running 16:57 [1] 2.54 km (6:40 / km) +75m 5:49 / km
ahr:145 max:164

Warm up 10 minute jog and a few drills after.

Running 45:23 [5] 7.9 km (5:45 / km) +435m 4:30 / km
ahr:175 max:185

Dumyat hill race, 7.8km with 440m climb. 28 minutes to the top and 17 down.
A bit slow to start got stuck in the middle of the field lots of people and ahrd to get through especially when it narrows and steepens into the woods. But generally pleased with my uphill, was a saving it a bit onthe down did not want to injure myself. Still felt strong on the little uphill bit at the bottom of the hill.

Running 22:44 [1] 2.17 km (10:29 / km) +19m 10:03 / km
ahr:123 max:148

Warm down jog.

Tuesday May 3, 2011 #

Strength and Conditioning 1:04:05 [3]

Reducing number of gym sessions to 2 a week but doing core at home, am going to ask if they can be turned into a more plyometric/circuit session from now on.
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 ball sit ups. Finally box jumps, hop pause, skips, acceleration sprints.

Dumbell snatch 3* 4+4 working up 7,8,9 kg
Overhead push press 3* 4+4 8kg
Overhead Squat 3*8 20kg tried 25kg on last set felt very unsteady
Keiser power pull down 3*8
Keiser push pull 3*8+8
BB roll out 3*8 DOMS not nearly so bad this time!

Stretching and rolling out full set, was a nice short session so did a full set of stretches and roll outs.

Running 30:32 [1] 2.11 km (14:28 / km) +62m 12:37 / km
ahr:134 max:166

Warm up
12 minute jog, 18 mins drills.
Felt good to be out running again in jog.
Drills were taken by ian and they're a bit different but good still getting used to them good and making muscles ready but heart rate right down by the end.

Running tempo 28:51 [4] 6.03 km (4:47 / km) +75m 4:30 / km
ahr:170 max:184

6*1km with 60 second rest.
Will be my last session like this moving on to shorter sprint stuff with longer rests, actual sessions we will have to see, need to get advice on building up my max for JWOC in 8 weeks. Would also like to do soem speed work around the alleys without having to do too much navigating getting used to turning corners at speed etc.

Times: steadily increasing though the middle ones seemed like similar efforts...! The last interval was a right push and effort I nearly didn't do it but I thought end of a race 1km to go you feel tired and you just have to keep going so I did it and looking at garmin graph I finished as well as in other reps but didn't start as fas, heart rate not recovered so well.
3.48
3.54
3.57
3.58
3.59
4.01

Running 9:30 [1] 1.52 km (6:15 / km) +46m 5:26 / km
ahr:143 max:162

Warm down jog.

Monday May 2, 2011 #

Running 24:30 [2] 2.5 km (9:48 / km)

Warm up long jog around houses and then to find start. Followed by a bit of stretching and drills.

Orienteering 17:00 [4] 3.0 km (5:40 / km)

Sprintervals at campus in Bristol not too difficult on route choice but still requiring concentration and looking ahead for the right gaps/ seeing the right route.Did 4*5 controls. Having felt fwlt pretty sore in the warm up I actaully felt good on the orienteering.

Running 10:00 [1]

Warm down jog and finding water to clean Charlotte off!

Core 10:00 [1]

Crunches, side crunches, russian twists, press ups, single leg bridge and straight leg clam.

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