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Training Log Archive: bexharding

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Running7 4:56:11 27.35(10:50) 44.01(6:44) 1310
  Orienteering2 2:12:43 9.34(14:13) 15.03(8:50) 417
  Strength and Conditioning2 2:00:00
  Cycling1 54:38 16.16(3:23) 26.0(2:06)
  Total10 10:03:32 52.84 85.04 1727

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MoTuWeThFrSaSu

Sunday Mar 17, 2013 #

11 AM

Running 18:02 intensity: (1:52 @1) + (2:53 @2) + (4:34 @3) + (8:43 @4) 2.37 km (7:37 / km) +122m 6:03 / km
ahr:150 max:179

Warm up jog and a few mobility drills
Felt ok here but as soon as I started up the hill wow I felt tired.

Orienteering 1:33:06 intensity: (44 @1) + (3:26 @2) + (35:25 @3) + (53:31 @4) 8.51 km (10:56 / km) +360m 9:02 / km
ahr:160 max:178

Trossachs
I did not enjoy my run nothing to do with the event or anything just in my head I was going to slow and it got me into a negative thought pattern slightly missed 12 and essentially gave up there and just wanted to be at the end.
4 PM

Running 23:42 [1] 3.54 km (6:42 / km) +40m 6:20 / km

Didn't warm down afterrun - to be honest I walked the last 2 controls so didn't need to massively.
But had to take bus down to portobello and jogged part of the way back.

Saturday Mar 16, 2013 #

2 PM

Running 16:25 intensity: (32 @1) + (31 @2) + (11:54 @3) + (3:22 @4) + (6 @5) 2.39 km (6:52 / km) +74m 5:57 / km
ahr:154 max:181

Warm up

Orienteering 39:37 intensity: (22 @1) + (10 @2) + (48 @3) + (36:24 @4) + (1:53 @5) 6.52 km (6:05 / km) +56m 5:49 / km
ahr:173 max:184

Tulliallan middle race
So I was 5 minutes down but finally felt like I was racing in the main 20 seconds every control its going to be hard work to cut that - i'm not saying I was perfect but no big mistakes so its' getting it exact and fast.

Running 10:57 intensity: (1:47 @1) + (9:06 @2) + (4 @3) 1.41 km (7:46 / km) +7m 7:35 / km
ahr:128 max:140

Warm down

Friday Mar 15, 2013 #

1 PM

Running 1:01:21 intensity: (3:05 @1) + (19:13 @2) + (23:01 @3) + (14:12 @4) + (1:50 @5) 9.4 km (6:32 / km) +157m 6:01 / km
ahr:148 max:188

Run over to blackford
10 * hills with 30 sec up then 30 sec flat then rest diagonally back down.
Ran back to meadows did drills and headed home.

Thursday Mar 14, 2013 #

11 AM

Running 49:00 intensity: (31 @1) + (3:27 @2) + (13:21 @3) + (30:38 @4) + (1:03 @5) 8.13 km (6:02 / km) +257m 5:12 / km
ahr:162 max:183

Fartlek session
10 mins up on to the hill
followed by various 1.5-3 min efforts over terrain varying steepness and flatness up and down. Also a couple of sprints.
Finally getting back up to speed. Doug good for making me keep going and setting the efforts.
6 PM

Strength and Conditioning 1:00:00 [1]

Warm up
Squats 60kg tough but not impossible!
Rest of exercises
stretching and run home.

Wednesday Mar 13, 2013 #

4 PM

Running 1:20:46 intensity: (2:00 @1) + (13:18 @2) + (33:15 @3) + (31:49 @4) + (24 @5) 10.59 km (7:38 / km) +490m 6:12 / km
ahr:153 max:196

'Long' run with Doug
turns out thi is his regular any time route he can do in 55 minutes!
Ah well
Started out with DOMS and tired but just being outside a bit of sun and good views perked me up and felt better about half an hour.

Tuesday Mar 12, 2013 #

5 PM

Cycling 54:38 intensity: (16:31 @1) + (11:50 @2) + (13:31 @3) + (12:46 @4) 26.0 km (2:06 / km)
ahr:138 max:169

Warm up
4*7.20 with 2 min rest
tabatta
warm down

Monday Mar 11, 2013 #

10 AM

Running 35:58 [2] 6.18 km (5:49 / km) +163m 5:08 / km

Running back from Portobello with Doug a few sprints at the end to get away from some cheeky snowballs.
Foot numb after 25 minutes
2 PM

Strength and Conditioning 1:00:00 [1]

Warm up
Squats 58.5kg
Complexes
Abs circuit
Stretching

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