Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 4, 2012:

activity	#	time	miles		km		+m
Running	7	6:11:46	37.1	(10:01)	59.7	(6:14)	2281
Strength and Conditioning	3	3:05:00
Orienteering	3	2:50:57	15.82	(10:48)	25.46	(6:43)	576
Cycling	1	50:00
Total	11	12:57:43	52.92		85.16		2857

2:46

0:00

» now

Sunday Mar 4, 2012 #

10 AM

Running 11:08 [3] 1.6 km (6:57 / km) +94m 5:23 / km

Warm up jog along and up the hill

Orienteering 1:16:43 [3] 10.32 km (7:26 / km) +328m 6:25 / km

Whitbarrow - lovely :)
Taking it very steady - discipline getting there most definitely triggered by control descriptions, good plans for legs just need to speed it up for races... and make decisions a little quicker.

C • Map 1

Running 11:52 [3] 1.28 km (9:16 / km) +11m 8:53 / km

Warm down.
Went over on ankle -knew i should have taped it, not badly at all but slighlty swollen now.

Saturday Mar 3, 2012 #

1 PM

Running 9:21 [3] 1.19 km (7:51 / km) +3m 7:45 / km

Warm up

Orienteering 6:38 [3] 1.39 km (4:46 / km) +19m 4:28 / km

1st loop

Running 9:29 [3] 1.26 km (7:32 / km) +34m 6:38 / km

Rest

Orienteering 47:31 [3] 6.72 km (7:04 / km) +170m 6:17 / km

3* sprint loops with rest.
Focussing on good planning processes starting from control/description and backwards
goo planning not so good choices of routes look for simple round routes and shortest ones and, useful if can go where already been as then you know what it looks like.

Running 8:17 [3] 1.09 km (7:36 / km) +49m 6:12 / km

Warm down.

Friday Mar 2, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Usual warm up

3* 5 squats 42.5kg, 47.5kg, 50kg
2*arms circuits
3*single stabilty and core circuit
rolling out

5 PM

Running 12:34 [2] 2.16 km (5:49 / km) +67m 5:03 / km
ahr:149 max:173

Lovely sunny evening for long runnable hills session after yesterdays short steep sprints.
Warm up jog.

Running hills 23:11 4.72 km (4:55 / km) +112m 4:24 / km
ahr:143 max:177

6*1.45 hills
Runnable gradient all the way

Running 6:48 [1] 1.1 km (6:11 / km) +57m 4:54 / km
ahr:127 max:164

Warm down.
Tired - end of long good weeks training and bed fairly late but waking up early now the sun rises early - not complaining it's great to have light in the morning!

Thursday Mar 1, 2012 #

12 PM

Running 16:38 [1] 2.99 km (5:34 / km) +194m 4:12 / km

Running 10:05 [4] 0.83 km (12:09 / km) +72m 8:29 / km

6* 30 second steep hills Blackford.

Running 17:00 [2] 2.88 km (5:54 / km) +293m 3:55 / km

Warm down

6 PM

Running 1:02:30 [3] 11.68 km (5:21 / km) +107m 5:07 / km

Run over tor Riccarton for fight with the night.

Orienteering 40:05 [3] 7.03 km (5:42 / km) +59m 5:28 / km

FWTN sprint round Riccarton didn't feel like I was sprinting I certainly didn't look into the control circles enough.

Running 5:04 [1] 0.8 km (6:20 / km) +5m 6:09 / km

Warm down

Wednesday Feb 29, 2012 #

7 AM

Strength and Conditioning 1:05:00 [3]

Warm up

Agility circuit

1*core cirtcuit

run home.

1 PM

Running 1:41:38 [3] 15.22 km (6:41 / km) +841m 5:14 / km

Long run not feeling springy today.

Tuesday Feb 28, 2012 #

5 PM

Running 19:00 [2] 2.32 km (8:11 / km) +206m 5:40 / km
ahr:155 max:164

Warm up jog and drills

Running 37:41 7.09 km (5:19 / km) +110m 4:56 / km
ahr:156 max:184

2*2 km 8.37 and 8.49
2* 1km 3.50 and 3.45
with 70 secind rest
6 * 100m sprints
Slightly tight hamstring and slightly sore ankle

Running 9:30 [2] 1.49 km (6:23 / km) +28m 5:50 / km
ahr:128 max:136

Warm down.

Monday Feb 27, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up exercises

Power cleans, push press, pull ups
single leg trx aquats, stiff legs single leg lifts, med ball chucks, med ball plyo sit ups

some ankle stuff but right on still slightly swollen

6 PM

Cycling 50:00 [2]

Spin with tess usual easish monday session good catch up.
Should be good to run for intervals.

« Earlier | Later »