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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Feb 11, 2007:

activity # timemileskm+m
  Cycling5 3:55:00
  Orienteering2 3:46:0353 /65c81%
  Strength2 1:42:00
  Hills1 1:23:23
  Circuits1 1:09:58
  Intervals1 1:03:10
  Total7 12:59:3453 /65c81%
averages - sleep:8.3 rhr:45

» now

Sunday Feb 11, 2007 #

Orienteering 47:00 [4] *****
spiked:18/22c slept:8.0 shoes: Integrators

Exercise at Sluie. Conditions much wetter and slippier today and feeling tired after busy day yesterday. After totally screwing up number one by about six minutes, threw map on the floor and refocussed and went much better after that. Concentrated on aiming off on slope legs which worked really well. Visualisation not quite as good today, was still in Cambus O May mode and the mapping style was quite different today. Felt like I was having to work harder than I should have to find the attack point before moving in. Still much better in general than before Christmas though.

Orienteering 50:03 [4] *****
spiked:17/20c shoes: Integrators

Tired haul round the Blue course at Balmedie, energy levels not helped by the gale and wind! Still, after the first couple was really into it. Visualisation really tough in the very complex dunes, often requiring standing still for a few seconds. Was pretty smooth and running wellish by the end, but obviously tired. Good fun though!

Saturday Feb 10, 2007 #

Orienteering 27:00 [4] *****
spiked:10/14c slept:7.5 shoes: Integrators

No heart rates for the next few days as the watch is away to be fixed. Fingers crossed it actually happens this time!

But anyway, training. Gorgeous snowy day, up to a foot of powdery stuff in the open bits of Cambus O May. First course was a control pick, went really well, better than the spike rate suggests! Focussed on visualising the control circle and running smoothly through it and it worked really well. Talking to Jon briefly beforehand really helped my focus. Totally misinterpreted one control but other than that the visualisation was really good, loads of those, "it's just over that lump, yup, there it is" smug moments.

Orienteering 27:00 [4] ***
spiked:8/9c shoes: Integrators

Slightly longer legs for the second exercise. Put the visualing into context using the description check as my cue. Worked really well. Took a couple of riskier routes I maybe wouldn't take in competition but feeling much more confident than I have for ages. Tough going in the snow though! Only miss was a bit of confusion in the green, but quickly resolved.

Orienteering 30:00 [3] *****

Line course to finish off the morning at Cambus. Had a couple of moments where I had to stop completely and go huh?!, but generally pretty smooth, flowing nicely and though not running particularly fast running strongly through the terrain. Great morning.

Strength 1:05:00 [2]

Beginners Pilates session. Was really interesting, especially my complete inability to get a neutral spine. Really noticed the difference between my right and left side, and she noticed the tight hip flexors the physio has seen. Get the impression this would be useful if I could just fit it in to my already rather packed program.

Orienteering 45:00 [4] *****

Line course at Coull. For the first time in years I was shadowed by Jon, but coped better than I anticipated with the pressure. Concentrated well and first two thirds were brilliant. A couple of wobbles after half an hour and one I'm really not sure where I am moment, but turned out I wasn't too far off even that time. Dead chuffed, felt in control almost the whole way and visualising really solidly aswell as planning ahead.

Friday Feb 9, 2007 #

Cycling 45:00 [2]

Just work and back - Friday turned out to be stupidly busy and didn't have time to go to the gym. Ah well, the weekend will be huge anyways!

Thursday Feb 8, 2007 #

Hills 1:23:23 [5]
ahr:153 max:191 rhr:43 slept:7.75 shoes: Off Road Sauconys

Hills session on Costorphine. 10 times 1 minute rep. A bit weak on the 3rd and the 7th but otherwise all reps went further than last time. Really pushed hard, legs felt good, style felt good. Best session since Moray, really good. Long run out afterwards to get rid of the huge ache in my legs, gorgeous evening as the sun set. Mmm.

Cycling 45:00 [2]
ahr:135 max:162

It appears I've been underestimating my cycle to work and back! Timed it today and did HR too and was a bit longer than I'd though. Lovely this morning in the slight covering of snow.

Wednesday Feb 7, 2007 #


Note to self: one cannot continue this rock and roll lifestyle.

Blood Red Shoes are bad. But so so good.

Cycling 55:00 [2]

To work, to the gym and back home. Feeling good today despite nowhere near enough sleep!

Circuits 1:09:58 [3]
ahr:114 max:159 slept:5.0

Runners circuits. Half an hour spent doing high jumps onto steps that gradually increased in size, did hopping until it got too high then two footed - amazed myself by how high I could go! Springy! Then did a series of endurance weight type stuff again ending with some super painful dumbbell roll outs. Good work out!

Tuesday Feb 6, 2007 #

Cycling 35:00 [2]

Cycling in and back, still not sure about whether recovered, unsure about intervals tonight.

Intervals 1:03:10 [5]

Just on a day when I really need it I manage to leave my HRM band monitor at work. (I hope, if not I'm screwed). Went out to intervals to do 5 x 1.2km with 70 secs rest, and something wasn't quite right. Times were fine, just dunno whether it was the long rep with short rest or still malingering illness, so did three and left it at that. No point overdoing it. 4.42, 4.42, 4.37 (!) so maybe in retrospect just ran that one a bit fast - it certainly felt much worse! Better safe than sorry though.

Monday Feb 5, 2007 #

Strength 37:00 [2]
ahr:103 max:139 rhr:46 slept:8.5

Medium session in the gym, replacing CGSLDLs with Hang Jump shrugs. Think I'm getting the hang of them but could do with showing someone who knows for sure! Weights were 25kg back squat, 20kg HJS, 20kg bench press, 8 dumb bell row, 8 weighted sit up and then fireflies instead of side planks. Felt pretty easy, but then a medium is supposed to I guess!

Cycling 55:00 [2]

To the gym, to work and home. Was feeling great in the morning but totally exhausted by mid afternoon so no recovery run, just another night in bed by ten I think!


Did my physio stretches before bed like a good girl.

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