Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 25, 2012:

activity	#	time	miles		km		+m
Running	12	7:17:37	41.38	(10:34)	66.6	(6:34)	180
Orienteering	4	1:27:30	8.74	(10:01)	14.07	(6:13)	69
Strength and Conditioning	2	1:10:00
Core	2	55:00
Stretching	1	10:00
Total	16	11:00:07	50.13		80.67		249

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Sunday Mar 25, 2012 #

12 PM

Running 22:00 [2] 2.5 km (8:48 / km)

WArm up jog (man it was hot!) The some drills and in terrain.

1 PM

Orienteering 32:53 [4] 5.97 km (5:30 / km) +49m 5:18 / km

British Middle Champioships
attacked too hard made some significant losses between 5 and 9 then nearly didn't go to 16. Just trying too hard almost put a bit mroe pressure on myself this weekend less confident that all I ahd to do was orienteer, will spend a bit more time preparing for JK.

Running 10:00 [1] 1.5 km (6:40 / km)

Warm down.

Saturday Mar 24, 2012 #

10 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Warm up jog and drills, trying to feel confident and mainly calm.

Orienteering 15:19 [3] 2.4 km (6:23 / km) +20m 6:08 / km

British sprint heat.
Bit scrappy head not really with it and feet running away.

11 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Warm down, bit disappointed with run, just running it off and trying to find positives. The finding out that actually my mistakes didn't lose me as much as I thought.

1 PM

Running 15:00 [2] 2.0 km (7:30 / km)

Warm up mostly jogging rather than drills.

2 PM

Orienteering 14:18 [4] 2.2 km (6:30 / km)

British Sprint final - new it was going to be more technical and was fine with first few controls but the change after the bridge I didn't adapt to the larger nature of the features. Was making little misses like leaving the control wrong direction etc.
http://bexharding.blogspot.co.uk/2012/03/british-s...

Running 15:00 [1] 1.5 km (10:00 / km)

Warm down

Friday Mar 23, 2012 #

Strength and Conditioning 20:00 [1]

Warm up exercises and lots! of stretching feeling tight from all the running.

Core 30:00 [3]

Pilates work with the big bouncy balls much harder than it looks takes concentration, would love to have been able to watch and laugh at everyone else but too busy trying to do it myself!

Thursday Mar 22, 2012 #

Running (Warm up/down) 25:00 [2] 4.0 km (6:15 / km)

Went for a warm up jog from KB before Hills,
then jogged back round the top of the hill with Laura - absolutely beautiful sunshine on Blackford hill - feels like spring :) would have happily sat out there all afternoon if didn't have to get back for labs.

Running hills 24:00 3.0 km (8:00 / km)

1* 2 minutes hill
10* steep 30 sec hill
1* 2 minute hill (much harder work than the first one)

6 PM

Running 50:00 [3] 8.0 km (6:15 / km)

Ran over to Craigloackhart hill for FWTN and back too.

7 PM

Orienteering 25:00 3.5 km (7:09 / km)

2 sprint o loops around craiglockhart.

Was trying to make sure I planned ahead let me feet do the thinking on the first loop - really not good better on the second.

Wednesday Mar 21, 2012 #

7 AM

Strength and Conditioning 50:00 [2]

Easier sessions
Warm up
heavy half squats and hurdle jumps
hurdle walks
some of the agility circuits
stretching and rolling

4 PM

Running 1:30:00 [3] 14.5 km (6:12 / km)

Could have gone to Gullane but feeling really tired and also want to ensure getting in the long runs as shorter orienteering races at the weekend. Took myself off on an explore went down to canal water of leith round to botanic gardens and back over carlton hill.

Tuesday Mar 20, 2012 #

9 AM

Running 52:00 [3] 9.0 km (5:47 / km) +180m 5:15 / km

Run with strensall common map around the seat.

6 PM

Running 18:00 [1] 2.5 km (7:12 / km)

Warm up, drills and strides

Running tempo 25:50 [4] 5.0 km (5:10 / km)
ahr:160

5*1 km intervals in 5:30
Did them at 180 bpm 3:37, 3:39,3:40, 3:43, 3:45
Honestly times didn't drop off because I was tired, it felt like I was cruising it's just I wasn't focussing at the end and people had dropped out so I didn't have people to focus on.

Running 10:47 [1] 1.6 km (6:44 / km)

Warm down jog.

Monday Mar 19, 2012 #

7 AM

Core 25:00 [1]

Stretching 10:00 [1]

6 PM

Running 50:00 [2] 7.5 km (6:40 / km)

Recovery run.

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