Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Oct 14, 2012:

activity	#	time	miles		km		+m
Running	7	8:45:28	48.77	(10:46)	78.49	(6:42)	2826
Strength and Conditioning	3	3:00:00
Cycling	1	1:55:55	24.76	(4:41)	39.84	(2:55)	135
Orienteering	1	56:08	3.66	(15:20)	5.89	(9:32)	322
Total	11	14:37:31	77.19		124.22		3284

2:59

0:00

» now

Sunday Oct 14, 2012 #

1 PM

Running 1:54:51 [3] 15.04 km (7:38 / km) +861m 5:56 / km

Pentlands long run
watching the end of the skyline
felt good until about 20 mins from the end and last uphill was not easy

Saturday Oct 13, 2012 #

1 PM

Running 34:33 [1] 5.34 km (6:28 / km) +77m 6:02 / km
ahr:133 max:166

Warm up round bits of the course, which bits wer fast, which bits are muddy, which bits need some focus...?
Drills

Running 15:39 [5] 4.01 km (3:54 / km) +44m 3:42 / km
ahr:174 max:184

4km xc race 3rd leg of relay

Running 12:21 [2] 1.48 km (8:21 / km) +21m 7:47 / km
ahr:120 max:142

Warm down

Friday Oct 12, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up

3*30:15 with 90 secs rest
eccentric press up, pilates leg, trx oblique swings, box jumps, plank shoulder touch, box step down

Then 3* hamstring curls, pavlov press, db bench press, latt pull down

Then 3* v-sits, MB taps, toe touches, windscreens

Rolling and stretching

2 PM

Running 59:43 10.07 km (5:56 / km) +255m 5:16 / km
ahr:141 max:200

Thursday Oct 11, 2012 #

6 PM

Running 13:37 [1] 2.12 km (6:25 / km) +157m 4:41 / km

Warm up jog

Orienteering 56:08 [3] 5.89 km (9:32 / km) +322m 7:29 / km

FWTN arthurs seat the way not to do orienteering training. I was feeling ok but mind wasn't on the job easily distracted and not planning well. I think I let the weatherr and dark make me feel lesscconfident and happy about being out orienteering so it affected how well I concentrated. Never found 3 decided I had spent long enoguh looking and had no clue where I was, so moved on to prevent getting too cold.

Running 13:13 [1] 2.07 km (6:23 / km) +51m 5:41 / km

Warm down jog home

Wednesday Oct 10, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up

4*30:15 circuit eccentric push ups, step downs, box landings, med ball slams, pilates leg, accelerations/decelerations, trx oblique swings, lunges, fit ball dead bugs, around the worlds. Was feeling good this morning fairly energetic and working with Linnea which was good fun and made me focus - she is very stable - especially when doing lunges.

Boxing/sparring

15 minutes stretching and flexibility plus a little ankle work

2 PM

Running 1:38:45 [2] 12.82 km (7:42 / km) +610m 6:13 / km
ahr:150 max:202

From Hillend alonf top of golf course up to Allemuir play around some flat tops - Capelaw etc then back along the tops and down by the ski slope. Set off at a reasonable pace - not too fast but faster then steady then settled to a pretty steady pace, wish I'd pushed to go a bit longer was a great run and I'm feeling good after it but having said that it's no bother it was a good run and fits into the training plan, just hope we get more beautifully sunny Wednesday afternoons that make training really enjoyable!
Finished with 8*10 second strides.
Wore my sportivas this week and it makes such a difference from wearing my mudclaws the sportivas are just so much more comfortable and under my feet hasn't become sore.

Tuesday Oct 9, 2012 #

8 AM

Running 18:11 [2] 3.19 km (5:42 / km) +16m 5:34 / km

Warm up jog early and quite cold but got into the rhythm by the end.

Running 30:07 4.47 km (6:44 / km) +266m 5:12 / km

3*7.30 hills with 3 minute descent on the back of Whinny hill, with a height ascent of 85m.
Sore foot= NOT sore! And apart from tightness niggling between shoulders it was a great run morning sunshine made it - was happy to be out training.

Running 24:12 [2] 3.64 km (6:39 / km) +51m 6:13 / km
ahr:144 max:174

Warm down back from Whinny Hill, with 8*10 second strides on the slight uphill by Pollock.

5 PM

Running 30:33 [1] 4.17 km (7:20 / km) +162m 6:08 / km
ahr:140 max:220

Warm up jog and drills and strides
Felt really good and bouncy afterwards. I like doing this session.

Monday Oct 8, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up

4*30:15 circuit eccentric push ups, step downs, box landings, med ball slams, pilates leg, accelerations/decelerations, trx rows, mb putts, single leg squats, around the worlds.

Long session of flexibility and stretching perfect after my weekend in terrain.

3 PM

Cycling 1:55:55 [3] 39.84 km (2:55 / km) +135m 2:52 / km

Bike ride out to Longniddry - nice day faded a little bit by the time I went out but still nice. Much more enjoyable less pain between shoulders and just steady steady.
Avoided running this evening a) evening talk about training so couldn't make usual recovery run and b) foot really sore this morning from bashing it yesterday want to give it a little rest before tomorrow.

« Earlier | Later »