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Training Log Archive: bexharding

In the 7 days ending May 15, 2011:

activity	#	time	miles		km		+m
Running	5	5:01:42	30.87	(9:46)	49.68	(6:04)	1482
Strength and Conditioning	2	2:10:00
Core	1	1:15:25
Orienteering	1	1:02:59	5.47	(11:31)	8.8	(7:09)	381
Total	6	9:30:06	36.34		58.48		1863

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Sunday May 15, 2011 #

Orienteering 1:02:59 8.8 km (7:09 / km) +381m 5:53 / km
ahr:153 max:179

Run over to the seat did up to the top and orienteered back down, then Whinny hill and orienteered down, tried to stay ahead and keep fow by saying a checklist type thing to myself to remember and see. Then ran back up the bog and home. Felt good today, just sore shoulders probably from being tense from revising and not sleeping well.

C • Stretching 1

Saturday May 14, 2011 #

Running 1:19:39 [3] 13.18 km (6:03 / km) +522m 5:03 / km
ahr:147 max:206

Long easy run over Craiglockhart hill, Blackford and Braids. A little bit longer than I planned but couldn't be helped. Felt ok didn't really get into a rhythm but otherwise was good. Really sore glutes to begin with must remember to stretch!!

Friday May 13, 2011 #

Strength and Conditioning 1:10:00

Usual warm up: plus 5 mins on bike
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.

3*5 Power cleans 25,30,32.5kg
3*5 box jumps
3*5 BB lunges 25,30,32.5kg
3*6 TRX push up
3* 5 step bound
3*10 plank row
3* 1min side plnk pulse

Stretching legs and rolling calves, ITB and quads and back.

Running 19:02 [2] 2.63 km (7:14 / km) +279m 4:44 / km
ahr:130 max:155

Warm up jog and drills not really motivated before but feeling better after jog.

Running hills 28:00 4.21 km (6:39 / km) +226m 5:15 / km
ahr:145 max:179

Hill reps 8*90 seconds with 10 second flat run off and 10 second flat sprint and 2 minute rest as planned was hard work but not too much.

Running 10:48 [2] 1.68 km (6:26 / km) +63m 5:25 / km
ahr:136 max:149

Warm down jog.

Thursday May 12, 2011 #

Running 46:06 [2] 7.59 km (6:04 / km) +176m 5:27 / km
ahr:139 max:162

Easy run over blackford and around the glen, took a Poland map with a course planned on it, looked for the optimal routes and then decided what it was exactly I would look for and what it would look like.

Wednesday May 11, 2011 #

Strength and Conditioning 1:00:00 [3]

Warm up

3*8 Overhead squats using 5kg bar to ensure I don't banana my back.
3*5 full cleans
3*5 push jerks

3*10 plyo med ball throws getting them right back over my head and catching a throwing in rhythm
3*20 med ball rotation tap seated

3*16 DB row

Stretching and roll out.

Running 26:02 [2] 3.95 km (6:35 / km) +11m 6:30 / km
ahr:146 max:172

Warm up 15 minute jog, started pouring with rain got so wet before even started drills, very very wet and then hid in tent for 5 minutes and then braved my way out to do drills and cleared up fr the start of the race. Had a pretty tight left calf much better by end of warm up.

Running 20:10 [5] 5.03 km (4:01 / km) +26m 3:55 / km
ahr:178 max:184

5km Race down at Cramond on the sea front. Didn't notice my calf but had an awful stitch between 2 and 4km. Feel I could have done 10-15 seconds faster with this overall as couldn't speed up and disappointed with my finish. However a road race done know what pain feels like to run through.

C • Good effort 4

Running 12:12 [2] 1.49 km (8:11 / km) +16m 7:47 / km
ahr:134 max:153

Warm down.

Tuesday May 10, 2011 #

Note
(rest day)

Rest day nothing but stretching

C • Good to see! 2

Monday May 9, 2011 #

Core 1:15:25 [3]
ahr:62 max:105

Doing a mini strength condensation no thats wrong I mean a 2 week set of heavy weights followed by 5 of plyo and agility etc.
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.

Back Squats 3*8 getting it parallel 40kg
10kg weighted push ups 3*8
SLDL 3*8 30kg
Pull ups 3*5 with elastic
TRX single leg squat 3*10 (5+)
BD reverse fly 3*10 5kg

Finish with stretch and roll out.

C • Steady now 2

Running 19:56 [2] 2.95 km (6:45 / km) +58m 6:09 / km
ahr:140 max:163

Warm up jog and drills about ahlfway through drills started to absolutely pour down with rain and gusty winds but I'd got that far and who knows what the weather might do in Poland so kept going with it. At first glutes and hamstrings a bit tired/sore but eased away with warm up.

Running intervals 29:32 [4] 5.58 km (5:18 / km) +58m 5:02 / km
ahr:154 max:180

6*800m with 2 minute rest
Was finidng it really hard ot push any faster doing same pace as 1km however more consistent times. Felt amazinf with 2 minute rests!
Times: 3.15, 3.13, 3.11, 3,10,3.13, 3.10

Running 10:15 [1] 1.39 km (7:22 / km) +49m 6:17 / km
ahr:130 max:173

Warm down Jog feeling a little heavy but not too bad.

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