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Training Log Archive: bexharding

In the 7 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Running	5	4:54:57	24.79		39.9		1400
Orienteering	3	2:43:47	9.93	(16:30)	15.98	(10:15)	642
Cycling	1	49:00	17.0	(2:53)	27.36	(1:47)
Total	6	8:27:44	51.72		83.24		2042

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Sunday Jul 31, 2011 #

Running 25:00 [1]

Warm up jog to catch the bus to the start then jog and drills at start with a little stretching for hip flexors and calves.
Warm down jog back down to Laax, recovered quickly but hot very tempted by the stream.

Orienteering 57:22 [3] 4.8 km (11:57 / km)

Well I wanted to enjoy the race and be on holiday but I'm too competitive and too tired. Did enjoy some of it just disappointed didn't ever really get into the course. Things that went well were that I was planning ahead and my compass actually seemed to be pretty accurate. However I ran off too fast from the start having not planned one even though I had the map one minute before start so got a bit lost then hesitant and wasn't until I decided to bail out and relocate that I found it by that time wasting 5 minutes! Then mega hills so not up for (see 4-5!) but made it to the top however found myself not attacking anything even though it's much mroe runnable than slovenia and then walking on and having to conciously think you can run do it. Tomorrow going to try and get out of the slow groove and attack the terrain and look up further.

C • Map Day One 1

Running 29:57 [2] 4.74 km (6:19 / km) +285m 4:51 / km
ahr:151 max:169

Just went for an afternoon jog on edge of the map up a gentle hill for a while then into enquiries to hand in antidoping decleration and get prologue map and back to chalet place. Felt slow and like couldn't pick heels up but then better at the end. Went through my course again and said how I would do it perfectly and even rerunning it I was hesitating and a little meh so made myself do it decisively and want to go through my prologue map and give my 10 seconds to decide a route.

Friday Jul 29, 2011 #

Running 1:36:03 16.13 km (5:57 / km) +340m 5:23 / km
ahr:148 max:177

Went for a longish run with my mum, steady but enjoyable chatting away time just seemed to pass then I peeled off after 70 minutes and did an extra loop including the mile along the canal (not so fast today but didn't feel fast either could have kept the pace going for at least another mile or two, 7.13) I wish every long run passed as fast as this one.

Thursday Jul 28, 2011 #

Cycling 49:00 27.36 km (1:47 / km)
ahr:140 max:171

Spinning at the gym.
11.40 easy warm up HR average 114
Then I did a session of 6*3min on 1 min off keep same rpm but just changing the intensity of the bike I also added an extra 3 min rep at the end as I was doing the one minute rest after pushing hard on 6 as I thought it was the final one and I just thought I'll see what doing another one is like.
Heart average for each was 155, 156, 160, 161, 159, 163, 157
Then 10 minute warm down

Wednesday Jul 27, 2011 #

Running 44:53 [3] 5.91 km (7:36 / km) +253m 6:15 / km
ahr:146 max:173

Went for a jog before breakfast from the youth hostel in Nova Gorica. Went round the trim track stopping to try out each station then another loop onto a hill past a vineyard and past where some kiwi fruit were growing, along to a monastry then back down to the hostel. A beautiful morning and lovely forest. Felt ok considering a weeks racing bit tired to start with but good by the end and only a slight niggle from the left side shin when started.

Tuesday Jul 26, 2011 #

Running 20:33 [3] 3.08 km (6:40 / km) +105m 5:42 / km

Morning run

Running 15:00 [3] 1.97 km (7:37 / km) +35m 7:00 / km
ahr:139 max:178

Warm up jog and a few drills

Orienteering 49:24 [3] 5.4 km (9:09 / km) +354m 6:53 / km
ahr:168 max:182

Last day of OO cup
A change in scale that I enjoyed and a an area I enjoyed felt most comfortable in my technique and felt like I was racing.

Running 12:56 [3] 1.26 km (10:16 / km) +27m 9:16 / km
ahr:122 max:144

Warm down

Monday Jul 25, 2011 #

Running 19:10 [3] 3.03 km (6:20 / km) +134m 5:11 / km

Morning run

Running 17:52 [3] 2.04 km (8:45 / km) +204m 5:50 / km
ahr:147 max:184

Warm up

Orienteering 57:01 [3] 5.78 km (9:52 / km) +288m 7:54 / km
ahr:160 max:180

Day 4 OO cup
A new assembly area and a new area a bit less rocky in places and fun.
A good quciky start slowing towards the end as I tired.

Running 13:33 [3] 1.74 km (7:47 / km) +17m 7:25 / km
ahr:131 max:151

Warm down

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