Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending May 13, 2007:

activity

time

miles

Orienteering

3:20:30

11.81

(16:59)

19.0

(10:33)

400

37 /

47c

78%

Cycling

3:13:18

Strength

1:45:51

Long run

1:27:43

Running

1:04:21

Intervals

53:16

Total

11:44:59

11.81

19.0

400

37 /

47c

78%

averages - sleep:8.9

2:23

0:00

» now

Sunday May 13, 2007 #

Orienteering 1:08:41 [5] **** 6.2 km (11:05 / km) +400m 8:23 / km
ahr:174 max:183 spiked:10/15c slept:7.0 shoes: Shiny silver integrators

SOL at Glen Truim. Ran hard the whole way but not necessarily fast with some beasting hills. Certainly coped far better with the tough terrain than last weekend. Orienteered confidently but was slightly thrown by a few map errors.

Running 30:34 [2]

Warm up and down for Glen Truim.

Saturday May 12, 2007 #

Orienteering 1:03:40 [4] ***** 5.5 km (11:35 / km)
ahr:165 max:190 spiked:11/13c slept:10.0 shoes: Shiny silver integrators

Kitch's free line exercise at Loch Vaa. Totally couldn't read the mao on the first couple, then talked through the next three or so with Andy, got into the map, regained my focus and much better after that. Bit hungry so not running brilliantly but keeping going slowly but strongly through the heather.

Orienteering 1:08:09 [4] ***** 7.3 km (9:20 / km)
ahr:169 max:185 spiked:16/19c shoes: Shiny silver integrators

Brown course at Craigbui. Really wet but brilliant area, nice course with some varied leg length and visiting the sparse trickier areas of the maps. Running strongly and really enjoyed it, finding controls generally confidently aside from a couple of misinterpretations of what was going on.

Friday May 11, 2007 #

Note
slept:5.0 (rest day)

Cycling 30:00 [2]

To work and then back from Clerk Street post fab haircut.

Thursday May 10, 2007 #

Long run 1:27:43 [4]
ahr:169 max:186 slept:6.5 shoes: Integrators

Awesome early morning run in the Pentlands with Eddie. Parked up at Hillend, up Hillend with quads totally burning and ferocious wind, then across to Caerketton, Allermuir, Castlemuir, round the bottom of the military training area then the long slow drag back up the valley, over the col between Allermuir and Capelaw, then back underneath the hill tops to Hillend. Some good leg burning and great to be out so early when the place is deserted. Just a shame I got to work by 9.43 and everything was BROKEN! BROKEN I tell you.

Cycling 18:00 [2]

Cycle into work. Thighs totally burning on the flat and uphills. Sign of a good run this morning!

Wednesday May 9, 2007 #

Cycling 13:56 [2]
ahr:120 max:141 slept:7.0

Cycle to the gym.

Strength 48:07 [4]
ahr:117 max:151 slept:7.0 shoes: Saucony Cohesion

Set 3. Hard work, but pushed through them and really feeling a difference in the way everything is moving!

Clean from blocks 30kg 4 x 5
Split jerk 25kg 4 x 4
BB Lunge 25 4 x 4
DB Fitball pullover 14 kg 4 x 4
Leg raises (l,R & OH) 3 x 3 (Ouch!)

Cycling 15:59 [2]
ahr:109 max:147

Dodging the crazy rush hour traffic down Leith Walk to Leith Primary.

Cycling 14:35 [2]
ahr:131 max:145

Cycling from Leith PS into work - Felt like a loooong drag!

Tuesday May 8, 2007 #

Cycling 20:00 [2]

Into work.

Cycling 16:11 [2]
ahr:123 max:155

Up to the Meadows for intervals.

Intervals 53:16 [5]
ahr:150 max:195 slept:7.5 shoes: Saucony Cohesion

Intervals felt rubbish today. Was 3 sets of 2 x 800m, 1 min between pairs and supposed to be 4 mins between sets. However no girls turned up and the boys shortened their rest to 3 mins, I thought I would run faster with someone to chase than alone with full rest, so had 2.5min rest and set off just behind the boys. Stomach feeling much better, didn't eat after 2pm this aft and this seemed to help, but legs had no power again - think I need to talk to Steve about the weights. Also throat was really dry - not sore or tickly, just stupidly dry. Hmm. Anyways, times were:
2.27 (1.00), 2.31 (2.30), 2.31 (1.00), 2.34 (2.30), 2.32 (1.00), 2.34.

Cycling 12:15 [2]
ahr:129 max:163

Cycle back home post intervals warm down jog.

Note

Saying that, just looked back, and the last time I did 800s 2.31 was my fastest with the others being around 2.38. So must be running better than I feel I am.

Monday May 7, 2007 #

Cycling 12:58 [2]
ahr:127 max:151 slept:6.0

Rubbish night's sleep again, kept waking up all over the place. Still got up early for the gym. Cycling to gym.

Cycling 17:55 [2]
ahr:125 max:153

Cycling from gym to work. Legs hurting but moving fast.

Strength 57:44 [4]
ahr:110 max:150 slept:6.0 shoes: Saucony Cohesion

Very heavy gym session set two. Legs feeling a bit less wobbly after yesterday and got a really good session in.

Single leg squats 30kg 4 x 6
Split DB Push Press 16kg 4 x 6
CGSLDL 50kg 4 x 5 (ouch)
DB Row 12kg 4 x 6
Russian twists 8kg 4 x 4
Bird dogs 2 x 15
3 x 20secs side planks eyes closed

Cycling 21:29 [2]
ahr:119 max:153

Cycling back from work.

Running 33:47 [2]
ahr:136 max:149 shoes: Saucony Cohesion

Quick recovery run before heading off to Glasgow for some gigs. Much faster than I have been for weeks without going over the 144, could actually move up the hill to Craiglockhart. Feeling generally quite a lot better. Good!

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