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Training Log Archive: bexharding

In the 7 days ending Dec 9, 2012:

activity	#	time	miles		km		+m
Running	6	6:23:13	35.64	(10:45)	57.36	(6:41)	1868
Orienteering	4	5:25:10	23.1	(14:04)	37.18	(8:45)	593
Strength and Conditioning	3	2:35:00
Cycling	1	50:03
Total	13	15:13:26	58.74		94.54		2461

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Sunday Dec 9, 2012 #

10 AM

Orienteering 1:59:03 [3] 14.82 km (8:02 / km) +123m 7:43 / km
ahr:147 max:189

Long-o on Loch Vaa
Skipped first 13 controls and did the other 35. Really enjoyed the first bit in the deep heather not perfect but my compass improving with a bit of focus on looking up and actually aiming for something! Also enjoyed the bit through north granish bit then as I crossed the railway back again and the boys passed me and it got to just over 80 minutes I started to feel tired and hungry(I didn't take anything this week and I did last week I ate at about 55-60 minutes). Struggled past some cows and through 4 more controls prettily messily then really messed up compass on the next control. Nearly bailed on the last 3 controls but they were pretty much on the way back so just really focussed on getting the compass right and actually the last 3 were pretty good.

Saturday Dec 8, 2012 #

9 AM

Orienteering 45:12 5.45 km (8:18 / km) +80m 7:44 / km

Anagach French Trains - good method: the first person to the control is the control and had to wait until everyone else had gone through before they could leave. This kept everyone together well and made every leg pretty competitive and catching people up most of the way on the leg if you were the control. Pretty well focussed but always is on trains when lots of people around you.

Orienteering 35:09 [1] 4.53 km (7:46 / km) +54m 7:20 / km

Nethybridge score - absolutely frozen brain didn't thaw until halfway and fingers and feet until close to the end. Always remember to take and use a change of clothes.

2 PM

Running 11:23 [1] 1.62 km (7:02 / km) +76m 5:41 / km
ahr:149 max:163

Warm up jog

Orienteering 1:09:10 [3] 7.58 km (9:07 / km) +202m 8:03 / km
ahr:145 max:169

Deishar mixed training. 4 sections
1 - short legs
2 - corridor
3 - control pick
4 - long legs

Felt a bit rubbish on section 1 and affected my mental focus
For the corridor I tried to combine compass and map contact and thumbing.
For the control pick head up but wasn't planning so well
Long legs good compass and features combined really enjoyed this bit.

Friday Dec 7, 2012 #

11 AM

Running 1:41:45 14.39 km (7:04 / km) +464m 6:05 / km
ahr:157 max:188

Long run with Doug from Highbank through the woods to Dulnain Bridge then up to the masts on the hill above, over to the forest by Grantown, played follow my leader behind Doug in the forest as he guessed where needed to go. Then headed back up toward the masts and headed back to the house. All in terrain and snow(!) couldn't feel my feet for a lot of it after I followed Doug through a freezing marsh. Trying to think about style at the end as I could feel myself tiring and my shoulders tightening.

5 PM

Strength and Conditioning 35:00 [2]

Wee warm up bit shorter than usual.

3*8 station circuit with couple minutes rest between 30:10 timings

Abs circuit 3*4 stations 20:10

Stretching

7 PM

Orienteering 56:36 [3] 4.8 km (11:47 / km) +135m 10:20 / km
ahr:139 max:169

Night-O
found it very difficult not sure if I was trying to take short cuts, too tired or just not planning well. Probably the last - things seemed to go wrong when I wasn't exactly sure what I was looking for.

Thursday Dec 6, 2012 #

1 PM

Running 47:12 8.84 km (5:20 / km) +142m 4:57 / km

Fit in a quick run round the seat and meadows before heading up North. Almost didn't but wanted to get something aerobic in everyday if possible. Was a bit of a grind but worth it after felt a bit more refreshed.

Wednesday Dec 5, 2012 #

7 AM

Strength and Conditioning 1:00:00 [2]

Warm up

Complexes of static weight movement and dynamic movement 6 of these 2 exercise complexes
Abs circuit
Stretching and a little rolling

12 PM

Running 15:41 [2] 2.54 km (6:10 / km) +21m 5:56 / km
ahr:129 max:155

Warm up jog - oh dear I discover that radical road is shut so my plans are all off, spend the rest of the warm up trying to very quickly decide what to do instead.

Running 54:32 6.6 km (8:16 / km) +548m 5:50 / km
ahr:148 max:178

Hills 5* 6 minute hills not quite so long as normal but a varied gradient, some steps and some icy bits. It was nice to have a bit of variety. Also my shoulders were really good normally hills are the worst for my shoulders so the better posture is working or the stretches are

Running 17:10 [2] 2.83 km (6:04 / km) +40m 5:40 / km
ahr:126 max:147

Warm down jog

Tuesday Dec 4, 2012 #

8 AM

Running 1:46:58 [3] 16.63 km (6:26 / km) +526m 5:33 / km
ahr:134 max:164

Long run round Edinburgh

6 PM

Running 28:32 [2] 3.91 km (7:18 / km) +51m 6:51 / km

Warm up jog and drills
Thinking about my posture.

Monday Dec 3, 2012 #

Strength and Conditioning 1:00:00 [1]

Warm up

Focussing on technique for squatting and bench pressing. Did 4 sets of 8 for each with just a bar.

Rolling

Nice easy session for a tired Monday

5 PM

Cycling 50:03 [2]
ahr:131 max:147

Tired - spin in the gym rest my foot and from the running.

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