Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jun 3, 2012:

activity	#	time	miles		km		+m
Running	7	4:12:41	23.62		38.01		787
Orienteering	3	3:28:39	14.87	(14:02)	23.93	(8:43)	218
Strength and Conditioning	3	2:30:00
Total	11	10:11:20	38.49		61.94		1005
[1-5]	10	9:41:20

2:17

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» now

Sunday Jun 3, 2012 #

10 AM

Running 13:55 [2] 1.93 km (7:13 / km) +100m 5:43 / km

Warm up jog and drills in the car park

Orienteering 30:21 [4] 4.51 km (6:44 / km) +111m 6:00 / km

Relay race

Running 10:32 [1] 1.41 km (7:28 / km) +23m 6:55 / km

Warm down jog

Saturday Jun 2, 2012 #

2 PM

Running 30:00 [1]

Warm up jog and on the warm up map with controls, then few drills not really thinking orienteering thinking a lot of other things.

Orienteering 1:47:00 [3] 10.2 km (10:29 / km)

Oh my trying too hard and not actually orienteering
Not planning and not flowing more complete analysis later.

Friday Jun 1, 2012 #

10 AM

Running 48:59 9.91 km (4:57 / km) +202m 4:29 / km
ahr:137 max:170

Round the seat then ten minutes tempo on the meadows and back home.
Woke up not feeling great this morning feeling on the verge since tuesday so didn't run to colinton which had been the plan just kept it simple.

2 PM

Strength and Conditioning 30:00 [0]

Rolling and stretching

Thursday May 31, 2012 #

Note
(rest day)

Wednesday May 30, 2012 #

9 AM

Strength and Conditioning 1:00:00 [3]

Warm up including glute and choulder activations and normal drills plus hurdle walkovers.

Session 2 hang power cleans - strugling with 30 kg fine with 27.5.
Split Squat, box jumps, pulls ups.
OH squats med ball sit up and throw.

1 PM

Orienteering 1:11:18 [3] 9.22 km (7:44 / km) +107m 7:19 / km
ahr:129 max:174

Trains on Gullane good group varied difficulty focussed when hanging but not so much when chasing.
Taken the rest times out.

Tuesday May 29, 2012 #

9 AM

Strength and Conditioning 1:00:00 [3]

Warm up slightly altered added in shoulder activations for posture, glute activations and hurdle walk overs.

Power clean, Push press
Clap press up, med ball slams, seated box jump and hurdle jumps

Roll out.

7 PM

Running 10:08 [2] 2.13 km (4:45 / km) +115m 3:45 / km
ahr:146 max:171

Warm up jog plus 5 sets strides.

Running 31:31 6.32 km (4:59 / km) +6m 4:58 / km
ahr:166 max:184

Martin Hyman intervals
starts every 6 minutes choice of loops did 4.30 on 1.30 off around the 1.2km loop

First two fine but must have set off a bit optimistically and the last 3 were about 30m shorter but the same. First two ran at 3.40 per km last 3 run at 3.55 per km so definitely set off two fast as usually do the 1km in about 3.45.

Avg heart rate for reps 177 which is about 90% max.

Shorter from now on.

Running 14:21 [2] 2.46 km (5:50 / km) +34m 5:27 / km
ahr:143 max:151

Warm down

Monday May 28, 2012 #

Running 16:55 [1] 2.14 km (7:54 / km) +11m 7:43 / km
ahr:130 max:150

Warm down - legs not coping with descent on the steps from the side of the seat well

10 AM

Running 14:34 [2] 2.08 km (7:00 / km) +137m 5:16 / km
ahr:149 max:170

Warm up

Running 18:25 1.49 km (12:22 / km) +112m 8:59 / km
ahr:161 max:187

Hill reps trying to imitate the steep deep gullies at WUOC middle and Relay areas. Went to the valley on the seat and did reps starting at the top descending quickly then quickly up and then 20m flat run at the top. Rest and repeat like a pendulum.
Did 6 reps
Don't feel sick often but I did today really pushing it though still probably looked like I was pretty much walking up the hill.

5 PM

Running 43:21 [3] 8.14 km (5:20 / km) +47m 5:11 / km

Monday evening run along canal and back chatty but reasonable pace.

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