Training Log Archive: bexhardingIn the 7 days ending Oct 2, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Oct 2, 2011 #
Running 3:00:00 [3] 14.0 km (12:51 / km)
Ran up the ridge to Beinn Sgulaird then steep descent and 5km run flat abck to the car. That is a very compressed version of events but it was a long hill run, so nice to be so close to an amazing choice of hills. A brilliant end to the weekend.
Saturday Oct 1, 2011 #
Orienteering 1:16:28 [3] 6.1 km (12:32 / km) +385m 9:32 / km
Lovely course planned by James on AIrds Park. Fairly tough little area - wet and with bracken and marshy grasses etc but otherwise very enjoyable and visible. So good to get back into a no pressure orienteering situation and practise on a quality area.
Orienteering 1:21:42 [3] 8.72 km (9:22 / km) +258m 8:10 / km
ahr:149 max:177
Afternoon exercise at Coille Nathias also planned by James with an oyster and butterfly - lots of fu and we did a mass start as a result. Really enjoyed it again this is why I like orienteering no fuss and just go and do it.
Friday Sep 30, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises
Front squat 3*5 30 kg, 35kg, 35kg, 13*29.7 kg
Pull ups 3*3 BW with red band then drop set 7 with blue band.
DB(single arm) press step up 3* 12 at 6kg
4 way jump 3*3
Candlestick 3*6
Core circuit 25 seconds on 15 seconds off * 3
DB push press
MB slam
Crunches
BB pull up
Lateral side steps
Get up get down
Stretching rolling out
Front squat 3*5 30 kg, 35kg, 35kg, 13*29.7 kg
Pull ups 3*3 BW with red band then drop set 7 with blue band.
DB(single arm) press step up 3* 12 at 6kg
4 way jump 3*3
Candlestick 3*6
Core circuit 25 seconds on 15 seconds off * 3
DB push press
MB slam
Crunches
BB pull up
Lateral side steps
Get up get down
Stretching rolling out
Thursday Sep 29, 2011 #
Core 20:00 [3]
Usual Glutes and Abs circuit to compliment other work.
Running tempo 34:00 7.0 km (4:51 / km)
DId what we were doing on Tuesday but ont he Treadmill and foot is fine on the treadmill slight twinge when slowing down at the end but otherwise all good. ALso good mentally to do something fast and be able to complete the session.
Did 3 sets of fartlek that were 3 minutes effort 2 minutes jog, 2 minutes effort 2 minutes jog, 1 minute effort 2 minutes jog. Was doing 4:13 per km on the efforts with 1% incline Heart rate was generally between 175 and 180 bpm getting down to 145/150 in the jogs.
Did 3 sets of fartlek that were 3 minutes effort 2 minutes jog, 2 minutes effort 2 minutes jog, 1 minute effort 2 minutes jog. Was doing 4:13 per km on the efforts with 1% incline Heart rate was generally between 175 and 180 bpm getting down to 145/150 in the jogs.
Running 22:00 [2]
Warm up jog to gym and 6 minutes on treadmill
Warm down jog home.
Warm down jog home.
Wednesday Sep 28, 2011 #
Strength and Conditioning 1:15:00 [3]
Warm up exercises and physio exercises
3*5 BB back squat at 40kg and 45kg ensuring legs parallel then - drop out set 20 reps at 37kg
3*5 Military press 2*17.5kg 1*20kg - drop out set 14 reps 17kg
4*12 OH lunges with 2*5kg, 2*6kg
4*8 Keiser reverse fly
Trunk circuit *3
10 MB v sits 4kg
10 mini roller roll outs (have to pull in core more back aches)
10 hi - lo disc chopper 10kg
10 MB plyo ab throws
Roll outs and stretch
3*5 BB back squat at 40kg and 45kg ensuring legs parallel then - drop out set 20 reps at 37kg
3*5 Military press 2*17.5kg 1*20kg - drop out set 14 reps 17kg
4*12 OH lunges with 2*5kg, 2*6kg
4*8 Keiser reverse fly
Trunk circuit *3
10 MB v sits 4kg
10 mini roller roll outs (have to pull in core more back aches)
10 hi - lo disc chopper 10kg
10 MB plyo ab throws
Roll outs and stretch
Running 1:34:35 [2] 15.24 km (6:12 / km) +405m 5:29 / km
ahr:143 max:171
Long run in Ed was hot felt dehydrated and sore from the morning but quite happy in the end
Tuesday Sep 27, 2011 #
Core 20:00 [0]
Running 9:24 [3] 1.53 km (6:09 / km) +52m 5:15 / km
ahr:142 max:167
Warm up jog around the meadows.
Running 8:00 [3]
Drills
Started with strides then high knees, kick backs, side steps and skips all times two.
Started with strides then high knees, kick backs, side steps and skips all times two.
Running 36:23 [3] 6.94 km (5:15 / km) +75m 4:58 / km
ahr:120 max:157
Started off doing the fartlek session with the group but after 10 minutes my foot was hurting from the forefoot running so took it down and notch and ran steady while everyone else completed the session. It's annoying I feel horrendously slow at the moment and want to do the speed work yet when I do I don't push myself hard enough and my foot begins to hurt.
I think I will build it up a little at a time so will do a similar session on Thursday but see if I can go just a little bit longer.
I think I will build it up a little at a time so will do a similar session on Thursday but see if I can go just a little bit longer.
Running 12:45 [3] 2.11 km (6:03 / km) +25m 5:42 / km
ahr:87 max:108
Warm down.
Monday Sep 26, 2011 #
Strength and Conditioning 1:10:00 [3]
Warm up exercises
3*12 DB snatches 8kg
3*12 DB push press 9kg
4*8 OH squats 15kg feels like quite a step up from 5kg but manageable
3*3 5 step bounds better than last week
3*3 pull ups Already down a band
3*12 MB rotation taps
Tabata circuit 20/10 10 reps bike, punch bag and agility ladders
Ran home.
3*12 DB snatches 8kg
3*12 DB push press 9kg
4*8 OH squats 15kg feels like quite a step up from 5kg but manageable
3*3 5 step bounds better than last week
3*3 pull ups Already down a band
3*12 MB rotation taps
Tabata circuit 20/10 10 reps bike, punch bag and agility ladders
Ran home.
Cross Training 50:00 [2]
Cross training
10 minute warm up and 40 minute 'hill climb session' run home easy as warm down.
10 minute warm up and 40 minute 'hill climb session' run home easy as warm down.