Training Log Archive: bexhardingIn the 7 days ending Oct 7, 2012:
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Sunday Oct 7, 2012 #
8 AM
Running 16:10 [2] 2.41 km (6:42 / km) +27m 6:21 / km
Warm up jog and a few drills thinking compass
Orienteering 33:03 [3] 4.38 km (7:33 / km) +54m 7:07 / km
25mannakorten - middle race
wanted to practise compass but first few legs were very features based and i forgot about it and then wasn't very good leaving controls again.
Not feeling so dynamic today and my decision making wasn't so confident and it shows time wise.
Banged foot painful until in a freezing marsh ok afterwards but sore this evening.
http://2.bp.blogspot.com/-oJxZAS2p-gQ/UHM8G_QVbbI/...
wanted to practise compass but first few legs were very features based and i forgot about it and then wasn't very good leaving controls again.
Not feeling so dynamic today and my decision making wasn't so confident and it shows time wise.
Banged foot painful until in a freezing marsh ok afterwards but sore this evening.
http://2.bp.blogspot.com/-oJxZAS2p-gQ/UHM8G_QVbbI/...
Running 18:16 [1] 2.89 km (6:19 / km) +12m 6:12 / km
Saturday Oct 6, 2012 #
7 AM
Running 5:00 [2] 1.0 km (5:00 / km)
Wee jog and a few strides not much very tight between arriving and getting in the start.
Orienteering 36:41 [5] 6.1 km (6:01 / km) +50m 5:47 / km
First leg at 25 manna.
Wow what a start - way more crazy than I expected wasn't ready for going into the forest and just being faced with either trees or people and not going the optimum direction to the track because I wasn't strong enough to hold my compass.
Mostly ok but too early for two, lost contact and then took a while to relocate. I also went the wrong direction out of a couple of controls mostly adjusted fairly soon or when I crossed a line feature but meant I missed 7.
Otherwise it was ok, I loved it but it wasn't my smoothest run recently, needed my head up and compass better.
http://3.bp.blogspot.com/-4cJjAtUA8U4/UHM8DzrOb3I/...
Wow what a start - way more crazy than I expected wasn't ready for going into the forest and just being faced with either trees or people and not going the optimum direction to the track because I wasn't strong enough to hold my compass.
Mostly ok but too early for two, lost contact and then took a while to relocate. I also went the wrong direction out of a couple of controls mostly adjusted fairly soon or when I crossed a line feature but meant I missed 7.
Otherwise it was ok, I loved it but it wasn't my smoothest run recently, needed my head up and compass better.
http://3.bp.blogspot.com/-4cJjAtUA8U4/UHM8DzrOb3I/...
Running 16:31 [2] 1.73 km (9:33 / km) +4m 9:26 / km
Warm down jog.
Friday Oct 5, 2012 #
3 PM
Orienteering 28:23 [3] 3.46 km (8:12 / km) +75m 7:24 / km
Orienteering loop using NaturPasset controls wasn't quite so smooth as have been recently need to get my head up and think about direction of leaving control. Otherwise very enjoyable lovely to get back into terrain like this.
Running 15:07 [2] 2.6 km (5:49 / km) +6m 5:45 / km
Warm down loop, way round enjoying the autumn sunshine and being back in Nacka.
Thursday Oct 4, 2012 #
12 PM
Running 1:01:47 [3] 10.63 km (5:49 / km) +135m 5:28 / km
Steady run canal, craiglockhart, edge of blackford home.
Feeling ok but still tight left shoulder must make more effort!
Feeling ok but still tight left shoulder must make more effort!
5 PM
Core 30:00 [3]
Ultimate Abs - not going to lie wouldn't really recommend it it did work your abs hard but have to be so careful not to overwork the back. Still was pretty tired this evening in a mood and going to a class motivated me to do something.
Wednesday Oct 3, 2012 #
7 AM
Strength and Conditioning 1:00:00 [2]
Warm up as per
Circuit 4*30:15 with 90 second rest between sets
DB curl and press, Bulgarian Squat (sort of single leg lunge/squat) MB wall putts, TRX row, Forward and back shuttles, eccentric press ups, step up
Core work - Dead bugs, Wind screen wipes, toe touches, toes to ceiling, bridge pulse, single leg bridge, crunches
Rolling out legs and back, stretching hamstrings and glutes
Some single leg work for ankle (right focus)
Circuit 4*30:15 with 90 second rest between sets
DB curl and press, Bulgarian Squat (sort of single leg lunge/squat) MB wall putts, TRX row, Forward and back shuttles, eccentric press ups, step up
Core work - Dead bugs, Wind screen wipes, toe touches, toes to ceiling, bridge pulse, single leg bridge, crunches
Rolling out legs and back, stretching hamstrings and glutes
Some single leg work for ankle (right focus)
2 PM
Running 1:31:03 [3] 11.21 km (8:07 / km) +720m 6:09 / km
ahr:129 max:167
Long steady in the Pentlands, from flotterstone out and back. Gradually building wednesday up will be 95-100 mins next week. Felt good this week very path based - would be good to get a little more in terrain and a bit of faffing to start otherwise happy.
Still getting tightness between shoulders - probably should check im sitting properly and try to stretch them out.
Still getting tightness between shoulders - probably should check im sitting properly and try to stretch them out.
Tuesday Oct 2, 2012 #
9 AM
Running 1:09:30 11.51 km (6:02 / km) +389m 5:10 / km
15 minute warm up up round the bog.
Long hills * 2 same as last week. Times: 11.08 and 11.36 with 4 and half minutes rest
then 2* the steep way (much steeper than long reps) up revolutionary road from by the palace. Times: 4.01 and 4:10 with 3 minutes rest betweem.
Felt good to start and tired a bit later. Still getting tightness between shoulders not sure how to stretch it out.
Long hills * 2 same as last week. Times: 11.08 and 11.36 with 4 and half minutes rest
then 2* the steep way (much steeper than long reps) up revolutionary road from by the palace. Times: 4.01 and 4:10 with 3 minutes rest betweem.
Felt good to start and tired a bit later. Still getting tightness between shoulders not sure how to stretch it out.
5 PM
Running 21:30 [2] 3.32 km (6:29 / km) +28m 6:13 / km
Warm up for intervals
Then drills
high knees, kick backs, strides, sprint*3
The jog home.
Then drills
high knees, kick backs, strides, sprint*3
The jog home.
Monday Oct 1, 2012 #
Strength and Conditioning 1:00:00 [3]
Warm up
Circuit 2*40:15 1*30:15 1*25:15
Pilates leg, MB sit ups, TRX row, MB wall putts, Bike sprint, eccentric press ups(actually more down than up), step ups, box landings, DB shoulder press.
Boxing
Rowing cool down
Stretching
Circuit 2*40:15 1*30:15 1*25:15
Pilates leg, MB sit ups, TRX row, MB wall putts, Bike sprint, eccentric press ups(actually more down than up), step ups, box landings, DB shoulder press.
Boxing
Rowing cool down
Stretching
Note
Physio screening today
Made improvements on last time and my general flexibility is very good! Mostly good with strength.
I have a slightly weaker right ankle perio...something its the muscle that everts the ankle ie on the outside of the leg, but it won't be hard to use the theraband to strengthen this up.
I have odd looking quads by which I mean they don't look odd but the left one has more muscle bulk but apparently it's not a problem because they are equally strong.
I need to engage my glutes better and stregthen them but I think I knew that already.
And I should continue to work on my obliques/abodominals.
Made improvements on last time and my general flexibility is very good! Mostly good with strength.
I have a slightly weaker right ankle perio...something its the muscle that everts the ankle ie on the outside of the leg, but it won't be hard to use the theraband to strengthen this up.
I have odd looking quads by which I mean they don't look odd but the left one has more muscle bulk but apparently it's not a problem because they are equally strong.
I need to engage my glutes better and stregthen them but I think I knew that already.
And I should continue to work on my obliques/abodominals.
5 PM
Running 55:39 [3] 7.82 km (7:07 / km) +324m 5:54 / km
Monday easy run - figure of eight around arthurs seat feeling ok.