Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	Cycling	14	9:51:00
	Orienteering	9	8:21:17	25.29		40.7		270	104 /	133c	78%
	Recovery	12	5:32:32
	Strength	5	4:56:09
	Circuits	3	3:23:37
	Warm up & strides	11	2:50:10
	Intervals	4	45:30	4.97		8.0
	Relay	1	39:31	3.23	(12:14)	5.2	(7:36)
	Running	2	39:09
	Total	27	36:58:55	33.49		53.9		270	104 /	133c	78%
averages - sleep:7

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Monday Mar 31, 2008 #

Cycling 24:11 [2]
ahr:124 max:156 shoes: Blue Saucony Grid

Cycle to the gym then to work - gorgeous and sunny everywhere!

Strength 45:59 [3]
ahr:116 max:143 shoes: Blue Saucony Grid

Morning in the gym with Tullie and the other girls. Today I did:

High pulls (still rubbish at them though) 25-27.5kg 5 x 3
Press behind neck 25-27.5kg 5 x 3
BB Row 40kg 5 x 3
Pull ups -30kg 3 x 5
Started glut ham thingies but still can't figure out that stupid machine, so did 3 x 10 sit ups with 5kg OH instead.

Cycling 21:35 [2]
ahr:121 max:161 shoes: Blue Saucony Grid

Cycle home from work.

Recovery 1:28:12 [3]
ahr:140 max:159 shoes: Blue Saucony Grid

Long recovery run, gorgeous in the twilight up on Blackford and Braids. Unfortunately I seem to have caught Rob's stomach bug thing and had to stop a couple of times...not fun! But I scared lots of rabbits and it was good fun.

Sunday Mar 30, 2008 #

Note
(rest day)

Day two of lovely trip to the Highlands with Rob. Today I chose not to leave him alone while I went running, as we were running a bit late thanks to forgetting the clocks changed. Doh. So we went to see the Reindeer, had a lovely brunch at the Mountain Cafe, then drove back via a walk up Bruar Falls. Awesome day. Happy smiley Becky.

Saturday Mar 29, 2008 #

Orienteering 1:00:12 [4] **** 7.5 km (8:02 / km)
shoes: Integrators

Went to Uath Lochan to do most of the classic course from the Scottish. Stopped at 12 so I didn't have miles to go back to the car, and had a throughly ace time. Gorgeous forest, great course, tough on the brain and the head, and had a fantastic time. Actually felt not so bad physically too, still not speedy but not the snail like feelings of previously.

Friday Mar 28, 2008 #

Running 14:35 [3]
ahr:159 max:171

Running into the gym with rucksac then supposedly to work, but unfortunately I chose to run past River Island which for the first time ever is full of really gorgeous clothes...half an hour and one mega cute outfit for this weekend later I had a shopping bag to huge to carry in my rucksac and had to half run half walk the rest of the way to work, only to find out I'd left my desk key on the fob I left with Rob and so can't actually get onto my lap top all day anyway!

I am a special! But a special with an uber cute outfit.

Strength 56:09 [2]
ahr:127 max:168 shoes: Blue Saucony Grid

Weights session. Slept super well and actually woke up properly at 6.45 this morning, so headed in to the gym for the first proper early morning session in a while. Good to see all the girls, Jenny, Anne and the frisbee crew, aswell as Criag and Oleg who is looking chirpy. As I'm stepping back in my training I've gone back to the strength stuff of January or so which I enjoyed loads, and had a really good session this morning, surprising myself a bit on the squats getting almost near my previous maximum lift by the last set.

Push press behind neck 30-35kg 5 x 3
Back squat 55-65kg 5 x 3
Kettlebell swings 1 set 8kg 1 set 16kg 3 x 10
MB Sit ups 4kg 3 x 10
Leg Raises 3 x 3

Thursday Mar 27, 2008 #

Note

So, after the most depressing weekend in a long time, I've made the decision not to race for the rest of the season. All this health stuff was a massive blow to me mentally and I have no confidence and no enthusiasm for racing below par at the moment. I'm going to continue training but go back to a programme more like winter, get myself fit and happy again, and just spend some time in the forest remembering why I actually enjoy this whole malarky. I will probably be missing WOC selections anyway (won't know for sure for another month or so), and I don't want to make myself ill be struggling to race when my heart's not in it. I just want to enjoy finding some controls and being out in the forest again. I'm going to Culbin and Tio Mila as clearly they will be ace, but other than that, that's it for me this year.

C • sorry to hear that 1

Cycling 35:18 [2]
ahr:130 max:164

Cycling to work and back, feeling much better about everything in general, great day at work!

Recovery 27:29 [3]
ahr:159 max:178 shoes: Blue Saucony Grid

Nice easy cruise around the Crags and Hunter's Bog. Actually enjoyed myself and it was a gorgeous evening. Yey!

Recovery 27:29 [3]
ahr:159 max:178 shoes: Blue Saucony Grid

Nice easy cruise around the Crags and Hunter's Bog. Actually enjoyed myself and it was a gorgeous evening. Yey!

Wednesday Mar 26, 2008 #

Note
(rest day)

Still shafted.

Tuesday Mar 25, 2008 #

Note
(rest day)

Shafted.

Monday Mar 24, 2008 #

Relay race 39:31 [4] **** 5.2 km (7:36 / km)
ahr:174 max:190 shoes: Integrators

After behaving all weekend stomach finally threw a strop today. Luckily Hollie had hit the wall, and Luce had made an uncharacteristic ten minute error, so I cruised round at the back, stopped to go to the loo, got majorly snowed on and then landed up to my waist in officially the smelliest bog ever.

Time for a break.

Sunday Mar 23, 2008 #

Warm up & strides 15:00 [2]
shoes: Integrators

Today was the biggie as far as the stomach was concerned - it had behaved so far and so did an easy warm up not to push it further. Was surprised that my legs actually felt okay.

Orienteering race 1:26:10 [4] *** 10.0 km (8:37 / km)
ahr:179 max:200 spiked:14/18c shoes: Integrators

Bleurgh. I could blame today on poor planning (I was bored stiff, there was no route choice), or having to run the whole course by myself, but I'd just be kidding myself. I just don't have racing in me at the moment. I plodded round the whole way, navigated in a lazy fashion, and had no motivation. Didn't enjoy it at all. Upside, this was my first completed JK in three years. Downside: it left me more depressed than the last two incomplete ones.

Recovery 10:00 [2]

Warm down with Ali C. Good to hear someone actually being positive about O, as I felt like I was going to cry.

Saturday Mar 22, 2008 #

Warm up & strides 25:00 [2]
shoes: Integrators

Jog to the start and around - again trying to stay relaxed and not aggravate the stomach.

Orienteering race 40:53 [5] ***** 5.2 km (7:52 / km)
ahr:183 max:196 spiked:12/17c shoes: Integrators

I had a plan today. Whatever happened, every single control I would simplify it as much as possible. ALWAYS go out and in from a distant feature, no drifting on a bearing. When I listened to myself, the controls went well. When I got flustered and failed to do this, I screwed up. Multiple times. Idiot. It was a brilliant course and well planned, but I was totally not up to the challenge. Planner 1, Becky 0. Stick to your plan you muppet!

Recovery 10:00 [2]
shoes: Integrators

Quickly curtailed jog with Mhairi after we got majorly hailed on. It was freeeeeezing!

Friday Mar 21, 2008 #

Event: JK 2008

Warm up & strides 15:00 [2]
shoes: Blue Saucony Grid

Warm up before JK Sprint, tried to stay relaxed as poss to avoid stomach cramping, felt okay, no cramps.

Orienteering race 17:16 [5] ***** 2.5 km (6:54 / km)
ahr:184 max:200 spiked:13/17c shoes: Blue Saucony Grid

Sprint race at Guildford. Was really looking forward to racing on this area again and wasn't disappointed. No big mistakes but a spot in the middle where I was messy after being caught by Elise and trying to refocus on my race and not how amazingly quick she was, and a big hesitation after 3 where I thought I was at 4 and nothing fitted at all. Wonder why. Didn't notice physically too much as there was so much thinking.

Orienteering 20:08 [2]
ahr:150 max:173 shoes: Blue Saucony Grid

Warm down jog and chat.

Thursday Mar 20, 2008 #

Cycling 52:00 [2]
ahr:114 max:161 shoes: Blue Saucony Grid

Cycling about town.

Wednesday Mar 19, 2008 #

Cycling 55:53 [2]
ahr:127 max:158

Cycling all about town.

Circuits 1:15:56 [3]
ahr:112 max:168 shoes: Blue Saucony Grid

Circuits session - some technique stuff with bars which I did with such a light weight it felt a bit pointless. Some better ball work and stuff, Simong hit me in the face with a 2kg ball. It hurt a bit.

Tuesday Mar 18, 2008 #

Cycling 18:52 [2]
ahr:120 max:156 shoes: Blue Saucony Grid

Cycle into work, legs starting to feel almost good again.

Warm up & strides 8:28 [3]
ahr:148 max:161 shoes: Blue Saucony Grid

Warm up jog and set of strides in Inverleith Park.

Intervals 7:00 [5] 2.2 km (3:11 / km)
ahr:163 max:187 shoes: Blue Saucony Grid

One of those days when I had to get the intervals in early or there's no way they'd be done. Also didn't want to depress myself with perhaps underperformance on the usual circuit after a weekend of much improvement. So went to Inverleith Park and had no distances (left) to run (ha ha) but ran the times for 800, 600, 400, 200, 200 - Managed to do the same distance in the same time for the 200s. Ran for 2.40, 2.00, 1.20, 0.30, 0.30. Rest was 90 secs every time. Felt alright, stomach still wobbly but legs feeling a bit stronger. Chest a bit tight but a whole world different to last week.

C • 200m, 30s??? 3

Recovery 12:14 [3]
ahr:147 max:162 shoes: Blue Saucony Grid

Rest between intervals and the jog back to the lab. Decided to walk home with Rob in the lovely evening rather than cycle. Looked at shoes on Princes Street. Mmm, shoes. It's been so long since I bought nice shoes. Or any clothes for that matter. Restraint appears to be a striking new feature of mine.

Monday Mar 17, 2008 #

Cycling 6:29 [2]
ahr:169 max:183

Cycle to the gym -0 I think HRM< was going nuts rather than my HR was that high. Throat still a little scratch but nothing else awry.

Strength 46:52 [3]
ahr:107 max:147 shoes: Blue Saucony Grid

Easy weights session - the full olympic warm up and other stuff, then just two sets of lifts - 3 x 5 of:

Hang snatch to OH squat 17.5kg
Push jerk 20kg

Good chat as usual and feeling much stronger everywhere.

Cycling 16:12 [2]
ahr:126 max:156 shoes: Blue Saucony Grid

Cycling into work.

Cycling 21:56 [2]
ahr:114 max:142 shoes: Blue Saucony Grid

Felt a bit headachey and grotty, still have the scratchy throat, so decided to have a slow meander up through town on the bike rather than do a recovery run. Stopped at Old College but surprised at how quick my long meandery no traffic light route was compared to my "high speed" traffic lighty one.

Sunday Mar 16, 2008 #

Warm up & strides 17:00 [2]
shoes: Integrators

Warm up before relays - despite having a scratchy throat thanks to staying in the sports hall of stuffy doom, my legs etc were actually feeling like that might pull a race out of them today, so I managed a better warm up, albeit with lots of running to the loo.

Orienteering race 45:55 [4] ***** 5.1 km (9:00 / km)
ahr:167 max:190 spiked:23/27c shoes: Integrators

Yey! Today my body reached fifth gear for at least short sections of the course. I went out in 5th and had my usual controlled relay run, well focussed and concentrating and gradually reeling them in. Passed ShuOC without ever seeing them, passed Durham early on and almost caught Oxford, just missed them after a wobble on seeing them at number 25 having run alone for the whole course. A little weak on the hills but finally felt like there was some fight back in me. And then Hollie had a total stormer and we made second, a lot closer to the Hallam Super Team than we had anticipated. Nice one.

Note

No warm down and was too busy runnign between finish and spectator controls shouting like a mental :)

Saturday Mar 15, 2008 #

Warm up & strides 10:00 [2]
shoes: Integrators

Half hearted warm up pre BUSA, legs still feeling like there's nothing there, not looking forward to the race but foccussing on positive navigation to pull out a decent result for the team.

Orienteering race 57:09 [3] **** 5.8 km (9:51 / km) +270m 8:00 / km
spiked:21/25c shoes: Integrators

I think the fact I managed to pull off third here is more of a credit to Matt D the planner than anyone else. His course was well planned and tricky, with plenty of direction changes and the opportunity to totally lose yourself if not in complete control. My new approach to the technical side worked really well, and it was only when it reached the more physical legs and the end and I started thinking about how much everything hurt and wouldn't do what I wanted that I made an actual mistake. A bit of hesitation at first but that was maybe good as it enabled me to get into the weird scale. Great race technically, physically a nightmare, had to pretty much crawl on my hands and knees to get uphill and had to walk on a flat path. A flat path. Depressing.

Recovery 10:00 [2]

Warm down and catch up gossip with Ali C.

Friday Mar 14, 2008 #

Running 24:34 [3]
ahr:162 max:184 shoes: Blue Saucony Grid

Ran into work and tried a couple of efforts on the downhills, but majorly struggling to push hard. Third gear feels fine, but anything above that not a possibility.

Thursday Mar 13, 2008 #

Cycling 39:50 [2]
(rest day)

Had a huge day at work and felt pretty pants so didn't train tonight, but ate lots and lots of iron and slept. On day 9 of stupid long period now, iron must be getting low.

Wednesday Mar 12, 2008 #

Cycling 38:40 [2]
ahr:124 max:161 shoes: Blue Saucony Grid

To work, to the gym and home.

Circuits 1:03:10 [3]
ahr:103 max:154 shoes: Blue Saucony Grid

Fun low intensity circuits session with some full Elvises, some short sprinty stuff, a bit of hopping and a bit of jumping. All pretty plyometric but the giggles meant it wasn't too tough. Perfect for pre racing.

Tuesday Mar 11, 2008 #

Cycling 45:40 [2]

Argh, horrible traffic!

Warm up & strides 21:42 [3]
ahr:144 max:172 shoes: Blue Saucony Grid

Warm up and strides before intervals. Strides starting to feel tighter and stronger again.

Intervals 10:08 [4] 3.0 km (3:23 / km)
ahr:180 max:191 shoes: Blue Saucony Grid

Eurgh. I don't know what was wrong today. I felt awesome for the first 500 metres and then my legs turned to jelly, my chest was tight and my stomach was so bad that I had to rush to the loo mid reps. Total disaster, times were shocking, felt crap. And then there was a crazy storm and I got soaked too. Depressing as hell. Session was 1000, 800, 600, 400, 200, rubbish times are:

3.32 (91), 2.36 (85), 2.06!!! (89), 1.20 (77), 0.34

Pants.

Recovery 15:07 [3]
ahr:154 max:162 shoes: Blue Saucony Grid

Curtailed warm down due to the hailing monsoon outside.

Monday Mar 10, 2008 #

Cycling 42:37 [2]
ahr:127 max:163

Cycling about town. Now the road to the gym from the Royal Mile is closed too. This is sodding ridiculous.

Strength 1:05:26 [3]
ahr:108 max:160 shoes: Blue Saucony Grid

Went to the gym in the evening as I totally failed to get out of bed in the morning. All the athletes were there making me feel rubbish again (skinny ginger Irish guy was doing semi single leg squats with 270kg! The bar was actually bending, it was amazing) but it was also full of twatty chubby men who can't lift properly to save their lives, and Jon and Che were there to chat to so it was all good. Finaly session before the weekend, did:

Back squat 55kg 5 x 5
CGSLDL 45kg 5 x 5
Kettlebell swings 16kg 3 x 10
DB Row 10kg 3 x 10 each side
BB Roll outs 3 x 5
Leg raises 3 x 2

Recovery 36:09 [2]
ahr:137 max:150 shoes: Blue Saucony Grid

Recovery run in the cold and dark - good to be out and pace felt fine. Gladf I trained today after spending most of the day thinking I wouldn't.

Sunday Mar 9, 2008 #

Orienteering 54:59 [1] ***
ahr:100 max:136 spiked:3/3c shoes: Integrators

Had a banging headache this morning so just walked around with Anne instead, talking about good lines and route choice and having a good natter. I enjoyed being out on Esthwaite intake which I think is one of my favourite woods ever, and at least I like orienteering a bit more now, even if I still feel physically shite. Bring on BUSA. Ahem.

Saturday Mar 8, 2008 #

Warm up & strides 14:25 [2]
ahr:152 max:171

Warm up at Graythwaite plus disastrous faffing around the first two controls. Head not on this planet, never mind the map.

Orienteering 22:35 [3] ****
ahr:160 max:176 spiked:11/13c shoes: Integrators

Managed to get it together at number two and complete the first control pick successfully but very stop starty. Much better when I planned ahead and not two minutes behind.

Orienteering 31:35 [3] ****
ahr:155 max:170 shoes: Integrators

Tried to smoothen out the stop starts on the second bit but it was all felled and minging and I failed miserably. Fed up.

C • working hard, ahr 255? 2

Orienteering 31:35 [3] ****
ahr:154 max:175 shoes: Integrators

Tried to smoothen out the stop starts on the second bit but it was all felled and minging and I failed miserably. Fed up.

Recovery 12:13 [3] ***
ahr:145 max:160

Tried to do the course back but when I hit more felled got in a massive boo and jogged back, then drove home to forget about orienteering for a while.

Friday Mar 7, 2008 #

Cycling 22:48 [2]
ahr:130 max:155

Cycling from Rob's to the gym then into work.

Strength 1:21:43 [3]
ahr:114 max:165 shoes: Blue Saucony Grid

Back to the strength training. Easy weights as still stiff from Wednesday and a couple of new techniques to learn. Hard work and feeling it by the end, but technique doesn't seem to have suffered too much in the off time which is good!

Hang snatch into OH squat 17.5kg 5 x 5
Push jerk 17.5kg 5 x 5
DB Lat raise tipped forward 2.5kg disc weights each hand
MB Sit ups 4kg 3 x 10
Assisted pull ups -36kg 3 x 10

Cycling 22:11 [2]
ahr:127 max:165

Cycle home in MINGING weather.

Thursday Mar 6, 2008 #

Cycling 35:00 [2]

Oooh some variation, cycling to Queen Street and back for the joy and glory of Neuroscience Day!

Warm up & strides 10:00 [3]
ahr:145 max:161 shoes: Integrators

Run to the Seat and some strides before short Foxdal session.

Intervals 20:00 [4]
ahr:175 max:187 shoes: Integrators

10 sets of 90x30 Foxdals. Couldn't manage to get it up to a maximal effort, and was feeling all weird and detached thanks to the huge amounts of coffee needed to keep me awake through neuroscience day. What is it that means I can't stay awake throughout a day of lectures even if they're really interesting? I was doing well until the final one which was awful awful. Anyways, did some Foxdals on Whinny Hill by myself in the dark. It all felt a bit funny.

Recovery 14:50 [3]
ahr:141 max:166

Run back home from Whinny Hill.

Wednesday Mar 5, 2008 #

Cycling 48:12 [2]
ahr:126 max:158 shoes: Blue Saucony Grid

Cycling to work, to the gym and back. All of Edinburgh is road works. IT's rubbish.

Circuits 1:04:31 [4]
ahr:123 max:167 shoes: Blue Saucony Grid

Woah, beasting runners session today. Lots of upper body core dynamic stuff, press up bouncing down ladders in crazy hopscotch with your hands combos - ultra difficult and really pulse raising! Feeling the pain in bizarre places today, like my arm pits! Surely there's no muscle actually there to hurt! Good fun though, I love this session.

Tuesday Mar 4, 2008 #

Cycling 43:36 [2]
ahr:122 max:158 shoes: Blue Saucony Grid

Cycling into work and back - Shandwick place is all cut off and have yet to find the optimal route anywhere without it. Boo!

Warm up & strides 18:35 [3]
ahr:137 max:163 shoes: Blue Saucony Grid

Warm up and strides before intervals.

Intervals 8:22 [5] 2.8 km (2:59 / km)
ahr:176 max:191 slept:7.0 shoes: Blue Saucony Grid

Work up intervals session suggested by Kitch after my feeling generally dreadful everywhere last week. Everyone else was doing 5 x 1000m which I couldn't face, so started with them and did 400, 600, 800, skipped number four then desperately tried to hang onto Hannah for the full km on number 5. She gets so much quicker every time! Times were better and felt stiff but so much better than last week, just kind of tired rather than really shite. Times were:

1.17 (3.49), 2.00 (3.08), 2.38 (7.56), 3.27

Recovery 38:25 [2]
ahr:136 max:178 shoes: Blue Saucony Grid

Rest between reps and the usual run home with Kir.

Monday Mar 3, 2008 #

Note
(rest day)

Walked a long way with a heavy bag to the airport having missed the bus due to fussing from B & B owner and when I finally reached Edinburgh wanted nothing more than to defuzz my legs and go to bed. Mmm...

Sunday Mar 2, 2008 #

Recovery 30:24 [2]
ahr:139 max:148 shoes: Blue Saucony Grid

Rubbish recovery run in Pisa - tried to get to the sea but there was only a main road to run on because of the Italians and their ridiculous division of every tiny space of land, lots of fences and dogs and no paths. Legs felt a bit better though, so that was good.

Saturday Mar 1, 2008 #

Warm up & strides 15:00 [3]
ahr:141 max:164 shoes: Integrators

Warm up before the middle - thought stomach was going to be okay.

Orienteering 32:50 [4] *** 4.6 km (7:08 / km)
ahr:181 max:193 spiked:7/13c shoes: Integrators

But was sadly wrong - stomach was dreadful and just concentrate at all. The area was rubbish, totally flat with a few paths and lots of random veg, and you needed to be really accurate with compass and attack points, and I totally wasn't. I retired in my head three times, actually starting to walk back on the way to number 7 then changing my mind and carrying on - the walk settled my stomach a little and the end was a little better. Thoroughly depressing again - I was really fed up.

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