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Training Log Archive: bexharding

In the 7 days ending Sep 23, 2012:

activity	#	time	miles		km		+m
Running	7	6:58:55	40.6	(10:19)	65.34	(6:25)	1225
Strength and Conditioning	3	3:00:00
Orienteering	3	2:19:56	10.7	(13:05)	17.22	(8:08)	557
Total	11	12:18:51	51.3		82.56		1782

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Sunday Sep 23, 2012 #

10 AM

Running 14:37 [1] 1.56 km (9:22 / km) +38m 8:22 / km

Warm up

Orienteering 1:20:15 [3] 9.67 km (8:18 / km) +309m 7:09 / km

Errochty short brown. SHI individual.
Again I felt strong in the main. Started off a bit aggresive fighting the forest, then cooled it off a little and tried to be controlled again. Worked well until 15 then lost concentration a bit and lost a bit of confidence, slowed down and a few slight misses of 15 seconds on a couple controls.

Running 9:36 [1] 1.46 km (6:35 / km) +15m 6:16 / km

Warm down

2 PM

Orienteering 17:06 [2] 1.85 km (9:15 / km) +97m 7:20 / km

Control collecting

Saturday Sep 22, 2012 #

2 PM

Running 35:51 [1] 2.77 km (12:57 / km) +73m 11:26 / km

Orienteering 42:35 [4] 5.7 km (7:28 / km) +151m 6:36 / km

SHI relays went out on last leg in 3rd minute down on 2n and 2 and half on 1st with 4th just behind. Just kept in control and working hard when I could, and though I was tired when I finished it did't feel beyond me. A few wobbles, will try to get map and routes up asap.

C • Review of the race 1

Running 14:26 [1] 1.95 km (7:24 / km) +50m 6:34 / km

Friday Sep 21, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up
Circuits 4*8 station 30:15
Couple glute focussed exercises
mobility
rolling

4 PM

Running 58:02 [3] 9.14 km (6:21 / km) +354m 5:19 / km
ahr:136 max:168

Run to collect bus the long way around and up the seat, down and along to Craigmillar quick loop then along to pfeffermill.

Thursday Sep 20, 2012 #

10 AM

Running 1:09:03 10.73 km (6:26 / km) +289m 5:40 / km
ahr:143 max:174

Run onto the stop of slaisbury crags and down and two loops of round the bottom from next to holyrood palace up to Pollock then back along the road under the crags towards holyrood palace. Jog back.

Wednesday Sep 19, 2012 #

Strength and Conditioning 1:00:00 [3]

Very similar session to Monday
Warm up with mobility easy exercises.
7 station circuit with same exercises 4 times. Slight doms in shoulders from Monday still but otherwise felt better than Monday.
Finished with some core exercises plank, side plank, proper press ups from the floor.
Then flexibility, then rolling and we finished by half 8 even with all the flexibility - brilliant!

5 PM

Running 35:53 [3] 5.46 km (6:34 / km) +115m 5:57 / km
ahr:131 max:167

Running to the event.

Running 36:27 [4] 7.1 km (5:08 / km) +45m 4:59 / km
ahr:158 max:177

INT unrban event at Mortonhall area started out very easy and planning well then tried to challenge myself by limiting how many times I could look at the map then had a couple of wobbles where I was just running and not planning so just focussed on making good plans instead.

Running 27:27 [3] 5.21 km (5:16 / km) +32m 5:07 / km
ahr:137 max:153

Running home

Tuesday Sep 18, 2012 #

5 PM

Running 21:36 [2] 2.99 km (7:13 / km) +11m 7:06 / km
ahr:134 max:160

Warm up jog and drills.

Running 21:16 [4] 4.47 km (4:45 / km) +15m 4:41 / km
ahr:150 max:160

Tempo run with Kirstin still able to talk so not that fast, not ready to start intervals but still wanting to get out everyday.

Running 19:26 [1] 2.97 km (6:33 / km) +38m 6:09 / km
ahr:123 max:143

Warm down

Monday Sep 17, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

New warm up! Very similar to the old one body weight squats, lunges, bum kicks, mobility, crunches, press ups etc.
4* 30:15 circuit with 7 exercises - very simple good intro back after the summer
MB slams, DB curls, crunches, TRX row, jump chins, bench press(bar only), back squat(bar only)
Then set of hamstring curls
Stretching and mobility.

5 PM

Running 55:15 [3] 9.53 km (5:48 / km) +151m 5:22 / km

Easy evening run typical monday route along the cancal over craiglockhart and back into town

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