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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Oct 21, 2007:

activity # timemileskm+m
  Orienteering2 1:57:55 8.59(13:43) 13.83(8:32) 49517 /27c62%
  Cycling4 1:48:04
  Strength1 1:17:28
  Recovery3 51:00
  Warm up & strides2 38:25
  Total6 6:32:52 8.59 13.83 49517 /27c62%
averages - sleep:13 rhr:41

» now

Sunday Oct 21, 2007 #

Warm up & strides 20:00 [3]
slept:9.0 shoes: Shiny silver integrators

Warm up and strides before the SHI relay.

Orienteering race 36:50 [5] ***** 4.63 km (7:57 / km) +215m 6:27 / km
ahr:187 max:199 spiked:11/14c slept:9.0 shoes: Shiny silver integrators

Last leg for the 3rd team at the SHI relay. Jess had a stormer and set me off in first, just in front of Pip and with Karen chasing about 90 seconds down. Ran damn hard up the big hills, and generally navigated well, a couple of hesitations at 3 and 4 but nothing serious by yesterday's standards. Karen caught me at 6, and we raced to the end, was pleased with managing to reign in the nerves. We decided to end the seaon together and crossed the line holding hands after a great race, and then I realised we'd left Pip and were first equal, so that was great.

2-3 - - knew I was high on the stream and had aimed off but still went downhill a little apprehensively - should have flown down!

3-4 Feature didn't look as big as I expected when I went over the crest of the hill, was praying desperately the control was where I though it was, and luckily it was.

4-5 - came over a bit high and went towards the double boulders - realised quickly and turned back to my control

5-6 - maybe not optimum route but the safest - what I needed when I knew Karen was close behind

Recovery 5:00 [2]

Super quick warm down before the long drive home.

Saturday Oct 20, 2007 #

Warm up & strides 18:25 [2]
ahr:149 max:178 slept:8.5 shoes: Shiny silver integrators

Warm up and strides before the SHIs. Struggling to focus on anything other than how much I hated the British Champs. Not really a good start.

Orienteering race 1:21:05 [5] ***** 9.2 km (8:49 / km) +280m 7:39 / km
ahr:183 max:197 spiked:6/13c slept:8.5 shoes: Shiny silver integrators

Oh dear oh dear. I'm a bit worried that the phrase "unmitigated disaster" seems to be cropping up far too often in relation to my racing at the moment. Today was a supremely bad race, in that I lost 11 and half minutes BEFORE the first control. Oh yes. I looked at the leg which was over 2km long across vague slghtly sloped moorland, with all the big features being negative ones you couldn't see from a distance, identified it was going to be really difficult, and then promptly just ran. I definitely knew where I was at the 1km mark, and after that I think I drifted south and spent a long time wandering around trying to relocate. I got so panicky I couldn't even read the bigger features, anf eventually went for the run uphill option, where I finally stood still for a couple of minutes, worked out if I was where I thought I was then there would be a pond just over...oh my god there's a pond thank goodness. I was then so happy I rushed from the pond, missed the control, and went back to it to do a more accurate an slow bearing and got the control, just as Karen appeared on the crest of the hill, having started 12 minutes later.


1) Prepare beforehand. A proper look at the map identifying the big shapes would have rescued me a lot earlier.
2) Confidence - when I relocated I was only 150m from the control, I wish going right, I just didn't believe it.
3) Slow down and pick the detail to assuage confidence lack, don't just run blindly
4) Take a sodding rest from orienteering - most of that was just laziness.

I then spiked 2 which was good, and 3 was fine, though I really slowed down before the control as I couldn't quite make it fit and so wanted to read everything - I lost about 40 seconds to Karen here.

5-6 Took the route choice I thought was best but got snarled up in deep heather again, which was again mapped as no different to the runnable short grass we'd been on two minutes earlier. I think this is my biggest bug bear with Welsh moorland areas, as it does significantly affect your route choice - would have gone much directly down and across the valley had I known how nasty the heather was going across. Lost two mins to Pip here, shoudl probably have been more like one.

6-7 - did a "half and half" route choice and so didn't confidently hit the control, faffed in the circle.

8-9 - felt tired up the hill to 8 and so took the round option - this was the wrong one I think, still pretty tough running. Messed the leg at the very end, distracted.

9-10 - dead pleased with this, stopped at 9 as saw it was a really difficult leg, planned something I would pass every 150m and then set off and totally nailed it. I can do it!

10-11 - only to fluff an easy control by faffing too far up the hill, thought the road was closer than it was.

11-12 - really given up by then, played visit every re entrant before the correct one.

Finished really fed up, and convinced that actually an O break (excluding the Oxford Street race, which will obviously be aceness on legs) is what I really need. Number 10 proves I can do it, but that I'm slipping into bad lazy habits that I need to get away from for a wee while.

Recovery 10:00 [2]

Jog with Karen once I'd calmed down.

Thursday Oct 18, 2007 #

Cycling 15:07 [3]
ahr:135 max:166 rhr:40 slept:8.0 (rest day)

Hmm, felt fine when I woke up this morning and on the cycle in and resting pulse positively good, but that is a little high for the morning cycle in. Will rest again and hopefully be alright for tomorrow. Sarah is back in still absolutely chock full of chest infection, why do people insist on dragging themselves in then coughing all over everyone?! Go home!

Wednesday Oct 17, 2007 #

rhr:42 slept:7.0 (rest day)

hmm, still don't feel wrong but very tired and not quite right so rested again.

Cycling 38:32 [2]
ahr:106 max:145 rhr:42 slept:7.0 (rest day)

Cycle into work and back, taking it easy.

Tuesday Oct 16, 2007 #

slept:7.0 (rest day)

Hmm, today I feel that slightly detached nothing particularly wrong but something's definitely not right feeling. Sarah is off with a chest infection and want to make sure I don't succumb, so will have a day off today, hopefully be well for the weekend.

Cycling 17:20 [2]
ahr:116 max:148

After feeling the traffic light love yesterday today they got their own back. And then it rained when I was stood waiting for the change at Orchard Brae forever. Lots. Boo.

Monday Oct 15, 2007 #

Cycling 3:22 [2]
ahr:124 max:135

Snappy cycle into the gym.

Strength 1:17:28 [4]
ahr:99 max:146 slept:7.0 shoes: Blue Saucony Grid

Gym session first thing, was going to put it off till later after last night's long late trip home, but then woke up at 6 anyways, what is it with this routine nonsense?! But anyways, the session was a hevay set of:

OH Squat 30 kg 4 x 5
Bent over row 27.5kg 3 x 10
BB Lunge 27.5kg 3 x 10 (still struggling to get the right leg shape on one side)
Did 3 x 10 cable lateral raises totally wrong, and then did them right with 5kg
Cable hip ab/adduction 9kg 3 x 10 each leg each way
Cable russian twist 11kg 3 x 10

I don't like this cable stuff, it's boring and takes ages, but it just really cane my lateral muscles in my core, so I guess that's a good thing.

Cycling 12:50 [2]
ahr:116 max:147

The traffic lights loved me on the way in this morning.

Recovery 36:00 [2]
ahr:137 max:157 slept:7.0 shoes: Blue Saucony Grid

Nice easy lunchtime recovery run along the cycle path, down the water of Leith and back via Orchard Brae and Waitrose. Feeling pretty good considering yesterday's burn up and travel. Must be that rest day on Saturday!

Cycling 20:53 [2]
ahr:121 max:152 shoes: Blue Saucony Grid

Cycle home.

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