Training Log Archive: bexharding

A bit of a big week ... didn't sleep well at the Hostel this weekend so think tomorrow will be an easy day.

Warm up jog and a few strides.

Monster Black course on Fairy knoll and Doon hill, wasn't expecting to take quite this long! It was honestly a bit of a trek for the first 11 controls but enjoyed it after that!
Wasn't very focussed on ym technique but was trying to catch my concentration and bring it back when loosing it.

Warm down jog back to assembly.

Run up Ben Venue and along the ridge Beinn An Fhogharaidh and drop back to Loch Achray.
Nice easy pace - what I needed at the end o a hard week.

Warm up

2* Agility ladders and hurdles

3*25:15 with 90 second rest DB overhead press, TRX row, box landings, Pilates leg, eccentric push up, plank walk out, nordic hamstring curls, fwd/back accelerations

4*20:10 abs circuit - suitcase crunches, plank shoulder touch, bicycles, toe touches

Rolling, flexibility and stretching

In such a bad mood this morning and so not up for it to begin with hard to concentrate but put the work in as I turned up.

Jog up to the start

Night-o south achray much nicer than I expected but I did have low expectations.
The actual orienteering well I didn't go out with an acutal aim... not a great plan!
Had planned one at the start and it was good I picked out the features on my breaing once I left the path and control was where I expected.

Had a much looser plan to go on my bearing up to two just hoping that I would see things on the way but not knowing in advance what those things would be. I didn't have my head up either just bashing through the terrain. I am not sure where I ended up it was all flat and then I hit the track beyond, the track looks too far left, so I think I went up the right re-entrant and to the right of the green hill and then through the bumps to the track. Should have been more strict about seeing the green hill and then going round to the right of it and attacking control from there.

Crossed the stream on the bridge to three and cut up left to the track, wasn;t sure where I left it so just went on a general bearing up to the path and top of spur, was a bit hesitant but found it eventually.

Out along the path to 8 then came off from the junction and lost confidence somehwere along the way and couldn't judge distance so went beyond the control and came back.

Checked compass and aimed for stream path junction then below the bottom of the steep bit and control was in front admittedly a little bit left of where I expected.

All the way round to 10, but of a false start when I cam eoff the track too early then even though I was ticking things off a little hesitant in last 50m, bit distracted by others.

Really disoriented coming out of 10 just had to trust compass but nothing quite fit, however it was alright and the big re-entrant and then white spur came up and the control was exactly where I expected!

Hadn't planned 12 but a quick look and it seemed quite simple keep steep slope to my left and form line hill to my right, contour along into the coll, all good.

Compass up to 13 and once up the steep bit keep to slightly flatter bit control there by boulder!

Headed to 14 on compass planning to keep to left of hill/spur was really horrible going lots of braken, deep grass and wet, would have been much faster in the white to the right. Still actual execution of navigation was good.

15 was pretty similar, navigation good but just fighting undergrowth most of the way.

16 I planned very quickly and made as much plan as go between the big hills and then down the re-entrant. Having said that I didn't need anymore detail until the end when I stopped one boulder too early and wasn't prepared for it.

17 was just a case of following the road and river, was going for simpler routes so went all the way round. Was a bit slow crossing the river it was pretty full and fast flowing!!

I think what was lacking in this training was the last bit of detail in the plan into the control so I need good attackpoints and then know where I expect the control to be. Aim for Sundays epic!

Steady on Blackford and Braids with girls, showing the new ones some route options for off road running. Not feeling great - very tired.

Warm up

Agility ladders/drills and hurdles

Then
BB single leg squat and single leg drives 2*6+6
Lat Pull down and MB Slams 2*8
TRX oblique swings and Keiser pull downs 2*6+6
DB bench press and single arm MB putts 2*6+6

Then 3*20:10 abs circuit with plank one arm shoulder taps, suitcase crunches, Y's & T's, Dead bugs, Bicycle crunches

Stretching - not so much as usual was a long session today

Long run nine mile burn mostly in terrain

Warm up

Hills 3*long hills and one half hill
Around the bottom of the crags by the road, the along radical road to the top 3 times: 11:50, 11:15,11:40 then 7.00 for half(up to pollock roundabout) with 4:30 rest between. Working up to 4 reps next week.
Not cold but it was wet, making my quads and thighs a bit cold - uncomfortable. Otherwise struggling a bit in the wind and weather but pushed on.

C • Hills 2

Warm down

Warm up followed by drills and strides

Warm up
3*30:15 with 90 seconds between sets: Plank shoulder touch, step downs, single leg bridge, oblique trx swings, jump chins, pilates leg.

3*8 of paloff press, DB shoulder press, DB fly, Lat pull downs

2* 20 MB Russian Twist, 15 toe touches, 20 Dead bugs

Stretch roll mobility

Monday evening run two laps of the seat with Tess great to catch up!!
Time flew by and felt great running, sore in left shoulder.