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Training Log Archive: bexharding

In the 7 days ending Oct 27, 2013:

	activity	#	time	miles		km		+m
	Running	9	6:17:21	37.02	(10:12)	59.57	(6:20)	973
	Orienteering	2	1:41:11	7.64	(13:14)	12.3	(8:14)	103
	Strength and Conditioning	1	55:00
	Core	3	35:00
	Total	12	9:28:32	44.66		71.87		1076
averages - sleep:8.2 rhr:52

1:58

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Sunday Oct 27, 2013 #

Note
slept:8.5

Issues with clock changing I woke up late was sharing a room with someone who wasn't getting up until later so I didn't take my heart rate

8 AM

Running 20:00 [1] 3.0 km (6:40 / km)

Warm up/warm down

9 AM

Orienteering 38:00 [4] 5.8 km (6:33 / km)

Smalandskaveln relay first day leg.
It didn't feel like a relay becaue I never saw anyone but it did feel like a relay because it was the first time for GMOK and handing on to someone!
Lots of fun, not perfect but in control of my emotions.

C • http://www.scottish-oriente... 3

Saturday Oct 26, 2013 #

Note
rhr:49 slept:9.0

10 AM

Running 1:15:17 11.0 km (6:51 / km) +174m 6:21 / km
ahr:138 max:165

Long run, not as long as intended as left it a bit late and needed to get to where I was being picked up to go to Smalands.
A not very enjoyable plod in places as just wanting to be back.

Friday Oct 25, 2013 #

Note
rhr:55

4 PM

Running 39:12 6.55 km (5:59 / km) +130m 5:27 / km
ahr:132 max:151

Run good to get out again not what I had planned not feeling tip top.

Thursday Oct 24, 2013 #

Note
rhr:49 slept:8.0

8 AM

Running 36:05 5.62 km (6:25 / km) +152m 5:39 / km
ahr:136 max:171

Morning run to collect map of sprintervals planned by Henrik for GOF elit training the area will be used for next years Euromeeting unsure where I stand with that next year so decided not to run the training. Also last night was a bit of an epic so decided not a great idea to do intervals at 8.30 the next morning

Core 15:00 [1]

4 PM

Running 1:03:17 9.48 km (6:41 / km) +192m 6:04 / km
ahr:140 max:175

Was going to be hilly intervals but did one and felt like I'd done 6 already.
Will do it tomorrow hopefully feel better then.

Wednesday Oct 23, 2013 #

Note
rhr:50 slept:8.0

11 AM

Core 10:00 [1]

5 PM

Running 45:12 7.84 km (5:46 / km) +151m 5:15 / km
ahr:156 max:179

Run over to night o

Orienteering 1:03:11 6.5 km (9:43 / km) +103m 9:00 / km
ahr:152 max:173

Night o
bit of a disaster didn't cope well with being late bit emptional rather than rational
weather horrendous my navigation horrendous

Tuesday Oct 22, 2013 #

Note
rhr:50 slept:7.5

11 AM

Core 10:00 [1]

Core session focussing on glutes.

6 PM

Running 12:21 2.21 km (5:35 / km) +20m 5:21 / km
ahr:148 max:169

Warm up jog

Running 35:53 6.03 km (5:57 / km) +48m 5:43 / km
ahr:163 max:183

Intervals with GMOK treated it more like fartlek kept moving between reps
Didn't take it as hard as usual.

Running 10:00 1.43 km (7:00 / km) +2m 6:57 / km
ahr:134 max:145

Warm down.
FInding it very dfficult to run by the end of this hamstrings so tight.

Monday Oct 21, 2013 #

Note
rhr:57 slept:8.0

5 PM

Running 21:55 3.46 km (6:20 / km) +47m 5:56 / km
ahr:157 max:190

Run to circuits

Strength and Conditioning 55:00

Circuits!
With Chalmers OL - was good don't think I stopped moving, lots of functional stuff and some control stuff and working with partner - which was good because I only got half the swedish said!

6 PM

Running 18:09 2.95 km (6:09 / km) +57m 5:37 / km
ahr:138 max:161

Took tram a couple stops and ran the rest

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