Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Jun 10, 2007:

activity

time

miles

Cycling

3:39:43

Strength

1:43:57

Recovery

1:33:23

Orienteering

1:29:12

Intervals

1:04:00

Circuits

49:28

Running

26:37

Total

10:46:20

averages - sleep:18.3

2:40

0:00

» now

Sunday Jun 10, 2007 #

Orienteering 15:43 [4] ****
ahr:166 max:180 shoes: Shiny silver integrators

More sprint race training on the 1:5000 map at South Achray. Short course, not as confident in the forest as in the urban stuff. Need to ensure retain control in these sections.

Orienteering 28:50 [3] ***
ahr:161 max:180

Went to the Trossachs to try and do some middle race practice is good detailed terrain but the veg was really really thick and would have soley succeeded in knackering myself. Did a low level run through the marshes instead reading all the detail, and nearly stood on a baby deer in a hole.

Saturday Jun 9, 2007 #

Running 26:37 [3]
ahr:153 max:175 shoes: Saucony Cohesion

Warm up and down from sprint training.

Orienteering 15:46 [5] ****
ahr:177 max:186 shoes: Saucony Cohesion

Sprint race training at George Square. Kept coming across locked gates etc that weren;t mapped but still managed to stay in control, plan ahead, take smooth lines. Into the scale a bit more now. Need to remember rule number 1 - read all the detail to the first control.

Friday Jun 8, 2007 #

Cycling 13:20 [2]
ahr:122 max:148

Cycle to gym

Strength 48:37 [4]
ahr:108 max:150

Final strength session before World Cup. Got a twinge in my right arm halfway through and so didn't complete the session. Twinge had gone by lunchtime.

Clean lift 37.5kg 4 x 3
Quarter squat 65kg 4 x 4
BB OH Press 32.5kg 2 x 3
Cable leg add/abduction 7 kg 3 x 10 each way

Cycling 16:44 [2]
ahr:109 max:141

Cycle to work from the gym

Cycling 12:51 [3]
ahr:126 max:158

Cycle to Waverley to meet mum.

Thursday Jun 7, 2007 #

Cycling 8:38 [2]
ahr:126 max:147

Cycle into George Square.

Cycling 15:01 [2]
ahr:110 max:141

Cycle into work from George Square.

Cycling 16:55 [3]
ahr:125 max:156

Cycle home from work.

Orienteering 28:53 [4] ****
ahr:165 max:187 shoes: Saucony Cohesion

Sprint race training. 1237 run to Astley Ainslie, then 16.16 race round the grounds. Unknown territory but was planning ahead well, navigating in control and running well - legs stiff but going well.

Recovery 12:37 [2]
ahr:153 max:166 shoes: Saucony Cohesion

Run back from AA to home.

Wednesday Jun 6, 2007 #

Cycling 31:05 [2]
ahr:124 max:152

Cycling from work via home to gym.

Cycling 18:00 [2]

Cycling into work.

Circuits 49:28 [3]
ahr:107 max:160 shoes: Saucony Cohesion

Running tech session with Steve. Just the two of us so loads of good advice. A bit of drills, some jumping and some exercises all focussing on control and placing feet with confidence. Really good.

Cycling 9:59 [2]
ahr:125 max:157

Cycle home

Tuesday Jun 5, 2007 #

Cycling 14:41 [2]
slept:7.0

Cycling to work. Seem to have much more energy having an easier week than last week, this is good!

Cycling 18:44 [2]

Cycle home from work. Still full of energy but stomach still all over the place.

Intervals 1:04:00 [5]
ahr:145 max:195 slept:7.0 shoes: Saucony Cohesion

Highest heart rate in ages. Today was an awesome intervals session, pushed hard the whole way, and it hurt the whole way, but the times were good and felt great afterwards. Session was 5 sets of 400m (20secs) 400m (3 mins), and the times were something like:

Warm up 27.35 Jog
1.15 (0.20), 1.18 (3.00)
1.13 (0.20), 1.18 (3.00)
1.13 (0.21), 1.16 (3.00)
1.14 (0.20), 1.17 (3.00)
1.13 (0.21), 1.15

Warm down 10.03 to Sports Union office.

C • nice job! 1

Recovery 19:00 [2]
ahr:155 max:170

Recovery run back from the gym. Stomach nastiness subsiding and legs feeling surprisingly good. Yey for that!

Monday Jun 4, 2007 #

Cycling 11:39 [2]
ahr:133 max:151 slept:7.5

Cycle to the gym.

Strength 55:20 [5]
ahr:116 max:151 slept:7.5 shoes: Saucony Cohesion

Penultimate strength session, back to set one. Am feeling a bit better technique wise with the cleaning, but had reached failure by the end of the last set! Really tough morning, felt good to finish though and I'm amazed at the difference between me now and me six months ago! Went something like this:

Power clean (thigh) 35kg 4 x 3
Push press 32.5kg 4 x 4
Back squat 57.5kg 4 x 3
Hanging leg raise (L,R, OH) 3 x 3
Candlesticks (pike) 3 x 6 (wobbly!)

Cycling 15:30 [2]
ahr:119 max:147 shoes: Saucony Cohesion

Cycle to work.

Cycling 16:36 [3]

Feeling good, speed cycle back home. Actually got sweaty for once!

Recovery 1:01:46 [2]
ahr:138 max:151 slept:7.5 shoes: Saucony Cohesion

Gossip runs are soooo much more fun when you both have plenty of gossip! I won't reveal my partner in crime but it was a fun run full of giggles and overexcited heart ratedness making even the Meadows look interesting. Feeling pretty loose, guess the weekend was pretty relaxing in comparison to last week. Looking forward to intervals tomorrow, hope the stomach sorts itself out, has been iffy since Friday. Good day, good day :)

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