Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 30, 2012:

activity	#	time	miles		km		+m
Running	11	7:03:36	37.78		60.8
Strength and Conditioning	3	2:35:00
Orienteering	3	1:02:30	6.57	(9:31)	10.57	(5:55)	69
Cycling	1	45:00	12.43	(3:37)	20.0	(2:15)
Core	1	40:00
Stretching	1	10:00
Total	12	12:16:06	56.77		91.37		69
[1-5]	12	12:06:06

2:43

0:00

» now

Friday Mar 30, 2012 #

Strength and Conditioning 40:00 [3]

Warm up exercises as per usual
strength maintainance session
warm up set of squats
4*5 squats 40,45,50,52.5 kg felt pretty easy in fact
3*5 push press 22.5kg harder - sore shoulders

Rolling out

Core 40:00 [3]

Pilates - wow really hard today did lots of abs work to start so painful and needed lots of concentration!
Then glutes and more abs stuff, finished with mobility work.

Running 1:00:00 [3] 10.0 km (6:00 / km)

Easy evening run - been feeling tired all day so got the aerobic in but not the 10km tempo I was thinking of doing. Was very easy I dragged spongey and Doug up to the top of the seat....! Glutes tired.

Thursday Mar 29, 2012 #

Running hills 54:30 8.0 km (6:49 / km)
ahr:141 max:193

Warm up round blackford for 12 mins

Hills reps
6*30 with jog down recovery
5* 2 mins found these really hard today right into wind and legs tired - but got better.

Warm down back to KB after for just over 8.

Warm sunny and windy

Cycling 45:00 [3] 20.0 km (2:15 / km)

Took to the spin bike this evening trying to get two trainings in but calves bit tight and foot bit sore so decided would do no harm to go on the bike instead with craig a barns and dunalistair maps.
10 mins
6* 90 sec on 3 min off
back to easier level until 4500 minutes.

Stretching 10:00 [0]

Took time after spin to stretch and roll out

Wednesday Mar 28, 2012 #

Strength and Conditioning 1:05:00 [3]

Warm up exercises
Agility exercises including med ball stuff, jumping, hopping, trx pull ups, single leg work, plus power cleans and bench press
Then ladders, progressing from lateral to backward icky shuffle.
Then attempted running drills - not easy and I am too slumped, need to improve hip flexor flexibility and work on posture more.

Running 1:38:00 [3] 16.3 km (6:01 / km)

Ran to pay in cheque then over to the castle round the side of the hill, up to Hollies, round Blackford and Braids for an hour. Nice felt good, having felt tired all day.

Tuesday Mar 27, 2012 #

10 AM

Running 18:00 2.0 km (9:00 / km)

10 minutes jog
5*25 seconds up gentle hill and jog down.

Running tempo 21:06

2* 6 minutes
3*3 minutes
90 second recovery - it was hot gonna take some getting used to for alicante.
Heart rate avergae 170 for each rep which is about 80-85%

Running 15:00 [1] 2.0 km (7:30 / km)

Warm down.

Monday Mar 26, 2012 #

12 PM

Strength and Conditioning 50:00 [2]

Long warm up plenty of stretching

2* pull ups, single leg trx squats, 15kg side lunges, kettle bell single leg lift, med ball putts, MB side putts, plyo sit ups, half v sits, swiss ball tucks, single leg dips with swiss ball.

Full roll out and stretching.

6 PM

Running 1:05:00 [2] 11.0 km (5:55 / km)

Reecovery run so good to be out in the sunshine!

Sunday Mar 25, 2012 #

12 PM

Running 22:00 [2] 2.5 km (8:48 / km)

WArm up jog (man it was hot!) The some drills and in terrain.

1 PM

Orienteering 32:53 [4] 5.97 km (5:30 / km) +49m 5:18 / km

British Middle Champioships
attacked too hard made some significant losses between 5 and 9 then nearly didn't go to 16. Just trying too hard almost put a bit mroe pressure on myself this weekend less confident that all I ahd to do was orienteer, will spend a bit more time preparing for JK.

Running 10:00 [1] 1.5 km (6:40 / km)

Warm down.

Saturday Mar 24, 2012 #

10 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Warm up jog and drills, trying to feel confident and mainly calm.

Orienteering 15:19 [3] 2.4 km (6:23 / km) +20m 6:08 / km

British sprint heat.
Bit scrappy head not really with it and feet running away.

11 AM

Running 15:00 [1] 2.0 km (7:30 / km)

Warm down, bit disappointed with run, just running it off and trying to find positives. The finding out that actually my mistakes didn't lose me as much as I thought.

1 PM

Running 15:00 [2] 2.0 km (7:30 / km)

Warm up mostly jogging rather than drills.

2 PM

Orienteering 14:18 [4] 2.2 km (6:30 / km)

British Sprint final - new it was going to be more technical and was fine with first few controls but the change after the bridge I didn't adapt to the larger nature of the features. Was making little misses like leaving the control wrong direction etc.
http://bexharding.blogspot.co.uk/2012/03/british-s...

Running 15:00 [1] 1.5 km (10:00 / km)

Warm down

« Earlier | Later »