Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending May 20, 2007:

activity

time

miles

Cycling

4:23:12

Orienteering

3:23:49

8.82

14.2

42 /

56c

75%

Intervals

2:45:15

Strength

1:54:34

Recovery

1:14:18

Total

13:41:08

8.82

14.2

42 /

56c

75%

averages - sleep:9.8

2:40

0:00

» now

Sunday May 20, 2007 #

Orienteering 54:55 [4] *****
ahr:162 max:181 spiked:18/22c slept:8.0 shoes: Shiny silver integrators

Mark's re-planned course at Allt Cailleach. 12 minutes or so warm up then 43 mins or so of intense control picking. Really good fun, legs totally done by the end, the last couple of hills were a real test!

Recovery 27:31 [2]
ahr:148 max:171 shoes: Shiny silver integrators

Nice warm down run with Mark and Doug while waiting for Ross to return with the mini bus and all our kit! Feeling much better for it at the end, nice stretch too.

Saturday May 19, 2007 #

Orienteering 1:06:11 [4] ***** 7.6 km (8:43 / km)
ahr:178 max:187 spiked:14/18c slept:8.0 shoes: Shiny silver integrators

Boys course training at Balnagowan. Legs tired but still running strongly, had a good head to head with Alex and Kyle at the end just as I was starting to lose motivation. Really good fun. Misjudged a couple of the slope legs slightly.

Orienteering 32:30 [5] ***** 4.1 km (7:56 / km)
ahr:179 max:191 spiked:10/16c shoes: Shiny silver integrators

Relay course at Crathes. Really let the pressure of having Mark and Doug chase get to me, and was orienteering like a total muppet in some places, not planning ahead enough and drifting in the direction of Ross ahead (bad idea). Running really well and hard, totally knackered by the end. Orienteering like an idiot though!

Friday May 18, 2007 #

Cycling 18:48 [2]
ahr:112 max:141

Cyel to gym in the morning.

Strength 52:51 [4]
ahr:105 max:143 shoes: Saucony Cohesion

Strength session number two in the gym. Feeling better than I did on Monday.

Single leg squat 32.5kg 4 x 6
OH Split DB Shoulder press 18kg 4 x 6
DB Row 14kg 4 x 5
CGSLDL 52.5kg 4 x 4
Rissian twists 9kg 4 x 4
Bird dogs eyes closed 3 x 15
Side planks eyes closed 3 x 20secs each side

Cycling 16:33 [2]

Into work from the gym.

Cycling 27:04 [2]

Cycle home from work.

Thursday May 17, 2007 #

Cycling 15:21 [2]
slept:8.0

Speed cycle into work! Feeling a bit more energetic today.

Cycling 22:00 [2]

Cycle home, a bit slow, quads hurting!

Intervals 1:03:34 [4]
ahr:163 max:187 slept:8.0 shoes: Saucony Cohesion

Was feeling a lack of motivation for training after a long day at the lab, so needed a it of a different session to persuade me to go out of the door. So did 50 minutes of those crazy 15 x 15 Foxdals and really enjoyed them. Went on paths, up hills, through thick grass, etc etc, and the really short interval really helps you focus on good running style in all directions, and was tougher aerobically than I was expecting. Powered up Craiglockhart to end the session, then jogged back down home. Really enjoyed it, good way to get myself out after feeling totally whacked and demotivated.

Wednesday May 16, 2007 #

Cycling 1:11:55 [2]

Cycling to Leith PS, to work, then back home. Really busy day and totally knackered so no circuits, just a restful evening of first year report writing!

Orienteering 50:13 [3] ***** 2.5 km (20:05 / km)
ahr:139 max:164 shoes: Saucony Cohesion

Possibly one of the hardest things I have ever done! Line course in the intricate part at Lossie, time includes run out and back. Really really tough, had to go out a couple of times and come back in to refocus. Reading the lines much better by the end, but took some really powerful concentration. Fantastic day's training.

Tuesday May 15, 2007 #

Cycling 40:00 [3]

To work and back. Stiff!

Intervals 1:41:41 [5]
ahr:149 max:195 slept:7.0 shoes: Saucony Cohesion

Intervals. Was angry about a terrible day at work and despite weird dry throat feeling again had an awesome session. Distances were 800m, 2 x 600, 3 x 400, 3 x 200, 3 x 200, times were:

Warm up: 37.09
2.25 (3.00), 1.57 (0.40), 2.00 (3.00), 1.15 (0.40), 1.17 (0.41), 1.17 (3.00), 0.34 (0.40), 0.33 (0.40), 0.33 (3.00), 0.32 (0.40), 0.32 (0.40) 0.33 Die.
Warm down 34.10

Monday May 14, 2007 #

Cycling 12:41 [2]
ahr:122 max:143

To the gym first thing, really stiff.

Strength 1:01:43 [5]
ahr:105 max:141 shoes: Saucony Cohesion

Heavy weights session, really tough, couldn't manage many split push presses at all.

Jump shrug 35kg 4 x 5
Back squat 52.5kg 4 x 5
OHBB Split Push Press 30kg 2.5 x 4
Bent over row 32.5kg 4 x 5
Wood choppers 4th weight down 2 x 10 up and down
BB Roll Ouyts 4 x 5
Supermans 4kg 3 x 3

Cycling 14:58 [2]
ahr:128 max:153

Back to work from the gym.

Cycling 13:52 [3]
ahr:136 max:160

Speed cycle to the Links for recovery run.

Recovery 46:47 [2]
ahr:137 max:156 shoes: Saucony Cohesion

Recovery run with Kir. Boring plod around the Meadows enlightened by my heart rate going over the 70% limit when I got angry about something. Brilliant.

Cycling 10:00 [3]

Back home from Kir's post lovely Fi cooked lasagne.

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