Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Dec 2, 2012:

activity	#	time	miles		km		+m
Running	7	6:24:46	33.46	(11:30)	53.85	(7:09)	1715
Orienteering	2	2:43:34	12.15	(13:27)	19.56	(8:22)	499
Strength and Conditioning	2	2:00:00
Cycling	1	1:45:19	27.96	(3:46)	45.0	(2:20)
Total	10	12:53:39	73.58		118.41		2214

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Sunday Dec 2, 2012 #

11 AM

Running 14:15 [2] 1.57 km (9:05 / km) +109m 6:44 / km
ahr:145 max:189

Warm up/down.

Orienteering 1:56:54 [3] 14.2 km (8:14 / km) +420m 7:10 / km
ahr:155 max:176

Long-o on Bethecar and adjoining wood.
Pleased to get under 2 hours and felt there was room to push a little harder still felt relatively fresh - considering I'd just finished 2 hours in terrain. Enjoyed the course and the weather and being there. My aims to get my second long run of the week in and to have a plan were acheieved. Although the I would say sometimes the plan was a bit loose and especially on shorter legs I was not having any control flow to make sure I had a plan.

Saturday Dec 1, 2012 #

Note

Note to say spent a couple of hours this morning looking at running style.
Firstly peer assessing and then being videod for biomechanical assessment.
I hunch my shoulders when I am tired and have a floppy wrist but good foot follow through in the recovery phase of my running style.
Also did a session on drills and practised a few.

5 PM

Running 6:34 [1] 1.06 km (6:12 / km) +38m 5:15 / km

Warm up - it was soooo cold!

Orienteering 46:40 5.36 km (8:42 / km) +80m 8:06 / km

Peg relay

Went out hard and was doing well various issues that meant I stopped at 21 well behind the pack! Lots of fun despite causing a massive egg shape swelling on my calf, breaking my compass and my head torch! The orienteering was pressured and not the most accurate but simplified it was ok. Absolutely loved the night mass start that was fun!

Friday Nov 30, 2012 #

11 AM

Running 2:21:25 [2] 14.18 km (9:58 / km) +749m 7:53 / km
ahr:141 max:175

Long run/orienteering oer silver how and loughriig beautiful winterday icy and clear!! :)
Pretty easy pace chatty with girls.
Contouring not great for foot.

Thursday Nov 29, 2012 #

6 AM

Running 51:10 [2] 8.03 km (6:22 / km) +72m 6:06 / km

Couple of laps of the meadows and some drills before school and travelling down to squad weekend. Foot feeling pretty average.

Wednesday Nov 28, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up

Same sesson as Monday

Rolling and stretching

12 PM

Cycling 1:45:19 45.0 km (2:20 / km)
ahr:132 max:162

My foor has been niggly for the past couple of weeks but I ahve been managing it and I thought it had gone but after yesterdays hills I seem to have inflamed it and it is sore to walk on and the back of the arch is slightly swollen, no running today plenty of stretching calves and rolling foot and session on the spin bike. The session wasn't the best Wednesday I've ever had but I did it and took Hambleden and Cold Ash maps to look at: going to have to have faith in my compass skills at the JK!

C • 105 mins... 2

Tuesday Nov 27, 2012 #

12 PM

Running 13:48 [2] 2.44 km (5:39 / km) +47m 5:10 / km
ahr:131 max:158

Jog over to the seat

Running 1:01:24 10.54 km (5:50 / km) +425m 4:51 / km
ahr:157 max:180

4* long hills
11.00 11.06 11.23 and 11.26

Running 11:32 [1] 1.88 km (6:08 / km) +15m 5:54 / km
ahr:121 max:139

Jog home

6 PM

Running 22:54 [1] 3.01 km (7:36 / km) +101m 6:31 / km

Drills
Strides felt tough

Monday Nov 26, 2012 #

7 AM

Strength and Conditioning 1:00:00 [3]

Warm up

5 sets of 2 exercises - a complex...! Basically a stretngth exercise followed by a dynamic exercise using the same muscle area. each exercise done 3*10

Then 3* 6 exercise ab circuit 20:10 with 1 min between sets

Stretching

5 PM

Running 1:01:44 [2] 11.14 km (5:32 / km) +158m 5:10 / km

Easy easy run still just want to get rid of last of snottiness luckily most of chestiness of the cough gone so just headed around the road around the seat then a lap of the meadows.

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