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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Nov 19, 2006:

activity # timemileskm+m
  Orienteering2 4:05:00 11.56 18.6 64552 /65c80%
  Cycling4 3:42:00
  Recovery2 2:11:06
  Long run1 1:53:49
  Intervals1 1:26:44
  Circuits1 1:16:39
  Total7 14:35:18 11.56 18.6 64552 /65c80%
averages - sleep:11

» now

Sunday Nov 19, 2006 #

Orienteering 1:55:36 [5] ***** 12.0 km (9:38 / km) +645m 7:36 / km
spiked:27/34c slept:11.0 shoes: Integrators

Blodslitet at Bethecar. Really enjoyed the day but should have rested a bit more during the week - at the end of the long training week it took forever for my legs to get going and by the time they had the pack was long gone. Still, it meant I got to navigate it all and was pretty clean, so that was good and positive. Pleased just to get round, as thought I wouldn't make it at all at the first butterfly. Good fun.

Saturday Nov 18, 2006 #

Orienteering 20:21 [3] ***
ahr:164 max:180 spiked:4/5c shoes: Integrators

Training at Great Tower. A "no line" exercise - picking a good flowing line between controls without the constraint of a line between them. Went well, a little confused with scale at number one but then all good, visualising well and flowing nicely.

Orienteering 30:01 [3] *** 2.3 km (13:03 / km)
ahr:165 max:186 spiked:9/13c shoes: Integrators

Pretty pathetic performance at control pick. Was fine on flatter bit with clear shapes but still not good at judging things on slopes - also should have been reading descriptions as that messed up a couple. One control in the wrong place but just scrappy - didn't really think I could do it and hence messed up. Need more positivity!

Orienteering 1:19:02 [4] *** 4.3 km (18:23 / km)
ahr:162 max:185 spiked:12/13c shoes: Integrators

Course up on Silver How. Time is so long as 31 minute run straight uphill to Stickle Tarn and the start! Took 41.40 for the actual course. "Bad map" exercise with bits missing from it, so looking at the bigger picture to draw you into controls. Flowing nicely, one banana as I was looking too much at the amazing view, but otherwise good!

Friday Nov 17, 2006 #

Recovery 32:17 [3]
ahr:140 max:148

Legs in mucho pain after yesterday so just recovery runned it to work this morning, and will walk back when I finish at lunch - didn't fancy the bike with my sore quads at all. Felt alright by the end, not as fast as could be as had to carry ruck sac with work clothes and stuff.

Thursday Nov 16, 2006 #

Cycling 1:10:00 [3]

To KB, to work, then home. Quads very achey from yesterday, something sneaked up on me!

Long run 1:53:49 [5]
ahr:160 max:191 shoes: Integrators

Ran to the Seat, then did Oleg's terrain session, then ran back again. 65 minutes in terrain, steady pace but then "exploding" up the hills. Fantastic session, quads burning by the end, really good fun. Ready to drop by the time I got back to Polwarth!

Wednesday Nov 15, 2006 #

Cycling 1:15:00 [3]

Eurgh, horrible day to be cycling! Pissing it down the whole sodding time, got soaked to the skin four times - work, KB, gym, home. Bleurgh.

Circuits 1:16:39 [4]
ahr:111 max:172 shoes: Road Sauconys

Pretty rubbish circuits session - did loads of boring queuing up drills which we tried our best to liven up with core stuff, but just too many people there really. Ended with some good olympic lift coaching from Kitch which finally felt like doing something. Disappointing session, but did find the abs work at the end easier this time.

Tuesday Nov 14, 2006 #

Cycling 42:00 [3]

Eurgh! Nasty day today, really windy and rainy. Went back via Sainsburys so a bit longer in the bike and in grotty conditions.

Intervals intervals 1:26:44 [5]
ahr:159 max:199 shoes: Off Road Sauconys

Intervals. Decent warm up again, then 5 x 1km with 90 secs rest. Ran first three with Kitch which was really good, he was commenting on my form and pushing me, then did the last two totally alone and lost 6 seconds or so despite feeling I was pushing as hard. Bit of an annoying session, hate doing it by myself. Times: 3.41, 3.42, 3.40, 3.46, 3.45. Nice long warm down, 25 mins.

Monday Nov 13, 2006 #

Cycling 35:00 [3]

Work and back

Recovery 1:38:49 [2]
ahr:140 max:153 shoes: Off Road Sauconys

Long recovery run in the sun to attempt to blow the cobwebs away. Really windy and extra resistance meant was running more slowly to stay under the magic 144. Felt a bit achey but guess that's usual for a few days off. Found a lovely new view of the Castle from the unmapped end of Costorphine. Good to see some sunshine too.

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