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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  Running7 6:19:38 35.89 57.76 1581
  Strength and Conditioning3 2:40:00
  Orienteering2 1:46:40 9.89(10:47) 15.91(6:42) 446
  Cycling1 50:00
  Total11 11:36:18 45.78 73.67 2026

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

11 AM

Running 13:48 [1] 2.26 km (6:06 / km) +43m 5:35 / km

Warm up jog and drills.

Orienteering 1:13:41 [3] 9.88 km (7:27 / km) +374m 6:16 / km

Brown on Darnaway, my first race as W21 though not racing trying to focus on my planning not allowing myself to move until I had my plan and also looking up and behind controls to lead me in.
C • Oh man... 1

Running 44:33 [2] 7.34 km (6:04 / km) +261m 5:09 / km

long warm down plus run to make a long run

Friday Feb 3, 2012 #

7 AM

Strength and Conditioning 50:00 [3]

Warm up exercises

Circuits - working hard - Steve watching and cracking the whip!

Jog warm down and stretching.
4 PM

Running 11:32 [1] 2.05 km (5:38 / km) +24m 5:19 / km

Warm up

Running hills 39:48 [3] 6.94 km (5:44 / km) +282m 4:46 / km

Hill session 3*1.45 then a slightly steeper hill 3*2.17 seconds recovery jog down.
10 minute jog home.

Thursday Feb 2, 2012 #

7 AM

Cycling 50:00 [2]

Easy morning spin with Tessa in circuit gym.
6 PM

Running 45:34 [2] 7.84 km (5:49 / km) +333m 4:48 / km

Extended warm up run/jog up and around blackford with my headtorch.

Orienteering 32:59 [3] 6.03 km (5:28 / km) +72m 5:10 / km

KB FWTN started feeling pretty sore hamstrings. Orienteering

Running 14:15 [1] 2.36 km (6:02 / km) +71m 5:15 / km

Warm down

Wednesday Feb 1, 2012 #

7 AM

Strength and Conditioning 45:00 [2]

2 PM

Running 30:00 [4]

Testing Lactate and VO2 max
5 PM

Running 55:00 [2] 8.0 km (6:53 / km)

Testing earlier so easy undualting run - felt tired but better by end.

Tuesday Jan 31, 2012 #

5 PM

Running 20:24 [2] 2.78 km (7:20 / km) +284m 4:51 / km

Warm up jog and drills led between Toni and I.

Running 33:50 [4] 6.56 km (5:09 / km) +60m 4:56 / km

A new threshold interval session where we rana s a swarm supposedly trying to find controls but after 2 loop I lost that as couldn't see the map in the dark, worked surprisingly well for getting off paths and mixing it up a bit.
2*6 minutes
4*3 minutes 90 sec recovery

Running 14:04 [1] 1.61 km (8:44 / km) +31m 7:58 / km

Warm down

Monday Jan 30, 2012 #

7 AM

Strength and Conditioning 1:05:00 [3]

Monday strength weights session always find this tough squats and pull ups especially after this tough weekend.
Failed on one of my squats sets and neck hurts now but hopefully passing.
5 PM

Running 56:50 [2] 10.02 km (5:40 / km) +191m 5:11 / km

Monday run with Cat easy enough to chat but working enough to stay warm and need to take my gloves off.

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