Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Nov 4, 2012:

activity	#	time	miles		km		+m
Running	9	8:24:34	47.81	(10:33)	76.95	(6:33)	1818
Strength and Conditioning	3	3:00:00
Orienteering	2	1:38:50	7.68	(12:52)	12.36	(8:00)	256
Total	12	13:03:24	55.49		89.31		2074

2:19

0:00

» now

Sunday Nov 4, 2012 #

11 AM

Running 1:57:23 [3] 16.88 km (6:57 / km) +488m 6:05 / km

An adventure around and about Beeley, Bakewell area and Chatsworth estate with Mairead. Had a lot of fun did not feel like we were out for 2 hours!

Saturday Nov 3, 2012 #

2 PM

Running 6:48 [1] 0.89 km (7:38 / km) +27m 6:37 / km

Warm up

Orienteering 47:46 [3] 6.34 km (7:32 / km) +171m 6:38 / km

Buxton Country Park Grinlow Woods
Mass start 3 loops, trying plan ahead well sometimes working sometimes not, mostly steady flowing through controls just a couple of errors as either bad direction or not knowing what it would look like at the end.

Running 16:35 [1] 1.82 km (9:07 / km) +31m 8:23 / km

Warm down and control collecting

Friday Nov 2, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up plus rolling

3* 30:15 9 station circuit a lot of core and arms

3*20:10 abs circuit

Flexibility and rolling

Woke up today with bruising on the inside of right ankle just in front of the ankle bone. Pretty sore in training, I don't remember bashing it but suspect it is acute and will go away in a day or so, if it does not Ill go see the physio.

12 PM

Running 55:50 9.34 km (5:59 / km) +213m 5:22 / km
ahr:132 max:159

Easy friday run, could feel ankle on downhills otherwise all good.

Thursday Nov 1, 2012 #

12 PM

Running 19:33 [1] 2.67 km (7:19 / km) +123m 5:57 / km
ahr:141 max:166

Warm up - not feeling good just sore/tired from last night I think, had to walk up the hill, almost decided not to do this today but wanted to set a time down and today was the best day to fit it in for a while.

Running 21:11 [2] 2.84 km (7:28 / km) +46m 6:54 / km
ahr:132 max:155

Warm down.

Running 22:45 [4] 4.09 km (5:34 / km) +118m 4:52 / km
ahr:169 max:180

Arthurs seat time trial
slower than last time(22.35) - not surprising though was not feeling fresh today.
Laps
7.39, 7.34, 7.32

6 PM

Running 56:00 [3] 10.4 km (5:23 / km)

Evening run, nice night feeling a bit less sore than earlier.

Wednesday Oct 31, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up
4*10 station circuit
4*4 abs circuit
Stretch rolling

6 PM

Running 14:45 [2] 2.1 km (7:01 / km) +46m 6:20 / km
ahr:124 max:154

Warm up jog.

Orienteering 51:04 [3] 6.02 km (8:29 / km) +85m 7:55 / km
ahr:154 max:183

FVO night o at Tulliallan not as smooth as I would ahve liked only 2 mistakes in the circle other were more not taking good routes. Trying to good planning halfway there but as we were saying need to reinforce good routines not bad ones.

Running 14:02 [2] 2.1 km (6:41 / km) +16m 6:26 / km
ahr:128 max:146

Warm down jog with Tess.

Tuesday Oct 30, 2012 #

12 PM

Running 14:42 [2] 1.88 km (7:49 / km) +119m 5:56 / km
ahr:123 max:145

Warm up - feeling tired and sore - just not feeling great after my lecture I think as perked up later.

Running 43:56 6.28 km (7:00 / km) +335m 5:31 / km
ahr:155 max:181

Hills 4*blackford hill 6.30 with 3.30 rest down the steep bit of the hill.
Then 8*10 seconds gentle hill sprints.
Motivated myself with what I am training for and aiming for this year FINLAND!

Running 11:52 [1] 1.8 km (6:36 / km) +8m 6:27 / km
ahr:122 max:146

Warm down feeling better than warm up but need to stretch calves.

5 PM

Running 34:17 [1] 4.82 km (7:07 / km) +140m 6:13 / km
ahr:132 max:177

Jog and drills as per usual Tuesday,

Monday Oct 29, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Pretty much exactly the same as Friday but using the timer today and feeling much better this morning. Intense weekend but good amounts of sleep and good care from parents!

Warm up, agility ladders and hurdles, 3*9 station circuit, 4*5 station abs.

Roling and stretching.

5 PM

Running 54:55 [2] 9.04 km (6:04 / km) +106m 5:44 / km

Monday run easy easy round morningside and meadows.

« Earlier | Later »