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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Aug 26, 2007:

activity # timemileskm+m
  Cycling4 4:03:31
  Orienteering1 1:04:2618 /22c81%
  Circuits1 1:01:21
  Strength1 1:00:00
  Intervals1 51:42
  Recovery1 45:00
  Total6 8:46:0018 /22c81%
averages - sleep:11.5 rhr:40 weight:57.9kg

» now

Sunday Aug 26, 2007 #

Orienteering 1:04:26 [4] ****
ahr:160 max:182 spiked:18/22c slept:9.0 weight:57.9kg shoes: Shiny silver integrators

Yey! Thanks to the combined genius of Tullie, Jess, CK Coombs and a slightly poorly Jeff we had a fun day orienteering today! Drove to Elibank in the borders which started out as a lovely runnable wood with some nice rounded countour detail a la Lithuania, before getting more and more brackeny at the top of the hill which led to eventual abandonment of the last 5 controls as I couldn't see over the bracken to interpret the gorund shape! Lovely day, navigation was flowing beautifully in the bits it was actually possible to flow in (I bet even Simone has to walk every other step through bracken dead thick and a foot over her head), and was planning ahead well and taking good legs. Strong up the hills despite the fact that left knee is still twinging a little, will keep an eye on that one.

Saturday Aug 25, 2007 #

Strength 1:00:00 [3]

I officially really really hate moving. This weekend has been the best of the year, and I feel like I've spent the whole time lugging boxes up and down stairs. While this is good for my core stability, I'd rather be running up a mountain somewhere up north. I was also hungover and it was a very very long day and I am:

a) not drinking more than 4 drinks in a night from now on
b) not whoring myself out to members of the public using jam tarts as lures anymore in the name of Black Tape.
c) so close to killing Will it's untrue

Friday Aug 24, 2007 #

(rest day)

Rest day to try and see if the knee felt any better. Nice sunny walk to work and back.

Thursday Aug 23, 2007 #

Cycling 14:50 [2]
ahr:121 max:155 rhr:40 slept:7.0

Did my resting HR after feeling slightly crappy by the time I got to bed last night at 1am thanks to seeing SONIC YOUTH play DAYDREAM NATION. Amazing! But yes, then I got up and cycled speedily to work to miss the smallest amount of WOC coverage possible.

Two Finnish golds, a draw after 80 minutes! Mental! What a race!

Cycling 21:12 [1]
ahr:96 max:127

Sore knee feeling really sore so cycled at a snail's pace back home and going to rest up tomorrow. My last walk into work from Polwarth, nice!

Wednesday Aug 22, 2007 #

Cycling 38:47 [2]
ahr:114 max:146

3 sets of cycling, into work, up to George Square then home.

Circuits 1:01:21 [3]
ahr:112 max:172 slept:7.0 shoes: Saucony Cohesion

Plyometrics/core session. No Steve today but Tullie and Kir came along so we had a giggle and did some stuff. Really hurting by the end!

Ankle hops 2 x 6
Power skip 3 x 6
Lo hurdle jump 3 x 6
Long jumps 4 x 4
Box jump 4 reps
Olympic moves 17.5kg 3 sets
Walking lunges 20kg 3 x 10
Pull ups 3 x 10
Medicine ball slams 10 forwards, 10 either side

Tuesday Aug 21, 2007 #

Cycling 14:38 [2]
ahr:119 max:153 slept:7.5

Cycle to work, just the usual. No sun though today!

Cycling 20:58 [2]
ahr:112 max:152

Cycle up to George Sqaure being stopped by ever traffic light in the history of the world ever.

Recovery 45:00 [2]
ahr:134 max:149 slept:7.5 shoes: Saucony Cohesion

Nice recovery run up onto the Seat, along the top of the Crags and then halfway up the hill on the opposite site of Hunters Bog and back to the lab just in time for my hour of incubation to be up.

Cycling 13:35 [2]
ahr:104 max:140

Cycle back to the lab, traffic lights mostly liked me this time.

Cycling 17:28 [2]
ahr:113 max:151

Cycle back home.

Cycling 37:00 [2]

Cycle to Tullie's and back for the committee meeting. Went out of my way a bit on the way home to try and pace Kir to get her to her train on time - dunno if it succeeded or not! Looong meeting.

Monday Aug 20, 2007 #

Cycling 15:07 [2]
ahr:121 max:149 slept:8.75

Fitful night's sleep for no apparent reason last night, but still woke up refreshed at 7.30 and headed into work feeling good.

Cycling 15:40 [2]
ahr:120 max:152 slept:8.75 shoes: Saucony Cohesion

Cycle up to George Square.

Intervals 51:42 [5]
ahr:150 max:201 slept:8.75 shoes: Saucony Cohesion

Decided to do intervals today as it was sunny, I felt energetic, and I had an hour's incubation time to kill at George Square. This turned out to be a good idea and was the best sessiomn I've done in ages. Stomach no better than usual but being daytime I could use the loos post strides and hence mingingmess held off till the end of the session, and decided to do a fun pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200. Times as follows:

Warm up with strides: 18.51

33 (90), 1.16 (90), 1.56 (90), 2.27 (90), 3.34 (90), 2.34 (90), 2.00 (90) 1.16 (90), 33 (90)

As you can see struggled a little just post that fast km, but then regained my legs for the last couple. Great session, especially as done totally by myself!

Cycling 15:20 [2]
ahr:118 max:149 shoes: Saucony Cohesion

Cycle back to George Square, needed to get rid of some serious lactate post intervals.

Cycling 18:56 [2]
ahr:114 max:146

Cycle back home, legs feeling fine, bonus!

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