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Training Log Archive: bexharding

In the 7 days ending Nov 11, 2012:

activity	#	time	miles		km		+m
Running	7	8:08:22	46.57	(10:29)	74.95	(6:31)	2045
Strength and Conditioning	3	3:00:00
Orienteering	2	2:11:27	10.11	(13:00)	16.27	(8:05)	481
Total	11	13:19:49	56.68		91.22		2526

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Sunday Nov 11, 2012 #

10 AM

Orienteering 54:02 [2] 5.78 km (9:21 / km) +188m 8:03 / km

Long-o training at Polmaise woke up sore foot under the arch see how it goes today and if not great then a bit of x-training this week will help. Good course planned through Polamise(and onto Sauchie but I didn't get there) trying to keep it steady, flow through controls and know where they were. WIll do more analysis later and put it on my blog.

Orienteering 34:29 [3] 4.13 km (8:21 / km) +117m 7:19 / km

Followed the long-o training with Green course with 23 controls, really good middle practise tried to up the tempo a bit. Mostly worked, one or two wobbles. Found I was best when moving and using compass but know what to see and not focussing on picking up the paths too much. The nice long-o has warmed me up and feeling a bit more go on this course.

Sort of review, plus a map http://bexharding.blogspot.co.uk/2012/11/training-...

Saturday Nov 10, 2012 #

1 PM

Running 28:24 [2] 4.57 km (6:13 / km) +126m 5:28 / km
ahr:132 max:168

Warm jog and drills

Running race 18:37 4.7 km (3:58 / km) +85m 3:38 / km
ahr:172 max:183

Braids Cross country felt comfortable in race pushed hard from the start especially up the hill faded for bit halfway up but found it again and kept working to the end. Nice to know consistent training currently working.
Good conditions cold dry and not too slippy underfoot.

C • nice! 10

Running 45:35 [2] 6.7 km (6:48 / km) +104m 6:19 / km
ahr:121 max:160

Warm down up to the top to cheer to boys and then back through Hermitage. Feeling pretty bouncy again by the time we went back through Hermitage

Friday Nov 9, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up
4*12 station circuit 30:15

Some estra exercises - hamstring nordic curls and hamstring MB flicks, single leg glute bridge lowers

Streatching and flexibility

4 PM

Running 26:25 [2] 4.22 km (6:16 / km) +99m 5:36 / km

Run to braids, didn't take as long as I thought.

Orienteering 42:56 [3] 6.36 km (6:45 / km) +177m 5:56 / km

FWTN course on braids, mostly cruising I realised towards the end when I pushed a bit harder.

Nicely planned course some route choice and challenging controls was trying to make sure I had my plan for each leg and flow through controls generally first part of plan good then not quite good enough at the end. Think about that on Sunday.
Braids at night is good fun, a lot of it looks very similar but otherwise it's not too hard you just have to not run too fast.

Running 24:47 [2] 3.99 km (6:13 / km) +25m 6:01 / km

Jog back home from braids slight niggle in left arch and shoulder tight but otherwise loving being out there not too cold feeling good running and Edinburgh looks as good at night as during the day

Thursday Nov 8, 2012 #

2 PM

Running 15:14 [2] 2.0 km (7:37 / km) +16m 7:20 / km
ahr:132 max:154

War up

Running 58:32 10.48 km (5:35 / km) +411m 4:40 / km
ahr:158 max:176

4 hill reps! 4!
The bottom of the seat round to pollock roundabout and up radical road!
Pretty consistent this week - 11.16, 11.26, 11.22 and 11,29
with 4.20 rest.
Generally feeling good especially on the flat, this was a difference from this morning when I was really sore from yesterday, worth waiting till this afternoon. Have booked to see physio because shoulders sore again and though it's not stopping me running it is uncomfortable.

Running 11:14 [1] 1.87 km (6:00 / km) +11m 5:50 / km
ahr:124 max:167

Warm down

Wednesday Nov 7, 2012 #

Strength and Conditioning 1:00:00 [2]

Warm up
3*12 station circuit plus two abs sets with 4 exercises
Then some glutes stuff
didn't end up doing nay stretching or rolling due to WS chat and needing to get home will do this afternoon.

2 PM

Running 1:39:36 [3] 13.5 km (7:23 / km) +549m 6:08 / km

Pentlands long run from hillend.
Windy as anything!! But fun started low and skirted round the hills first to the bottom of allemuir, down the valley to beyond bells hill, all against the wind. Then back with a tail wind over Bells Hill, Harbour Hill, Capelaw, Allemuir and Caerketton. Lovely despite wind and feeling good, wasn't even cold until later when I was running back from dropping the bus off.

Tuesday Nov 6, 2012 #

12 PM

Running 1:04:17 [3] 11.18 km (5:45 / km) +120m 5:27 / km

Not hills but just aerobic run as feeling tired partially from last nights MASH where worked quite hard. Just really stiff despite stretching every step for first 40 minutes quite an effort.

6 PM

Running 35:00 [1] 4.0 km (8:45 / km)

Warm up jog

Drills and strides - feeling pretty tired all day and stff despite stretching but felt ok after some drills and strides felt fluid though maybe not as fast as usual.

Jog home via lidl

Monday Nov 5, 2012 #

7 AM

Strength and Conditioning 1:00:00 [1]

Warm up

No circuit today still mostly body weight core type exercises nothing too heavy focussed on good posture etc.

Abs circuit

Flexibility and rolling

6 PM

Running 1:00:41 [3] 7.74 km (7:50 / km) +499m 5:56 / km

MASH with Tess and Kitch. Pushing harder than normally would on the hills on a Monday will see how this makes me feel tomorrow, otherwise good to get out with good chat and new routes and company.

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