Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Dec 16, 2007:

activity

time

miles

Orienteering

3:40:01

10.75

17.3

55 /

65c

84%

Strength

2:20:56

Cycling

2:12:56

Recovery

2:09:44

Circuits

1:08:04

Intervals

53:15

Warm up & strides

34:11

Total

12:59:07

10.75

17.3

55 /

65c

84%

averages - sleep:7.5 rhr:43

2:41

0:00

» now

Sunday Dec 16, 2007 #

Orienteering 1:43:31 [4] **** 11.3 km (9:10 / km)
ahr:166 max:186 spiked:22/26c slept:7.0 shoes: Integrators

Long course at Strathmashie. Glorious day, crisp but sunny, the light was amazing, and the forest was wonderful. Didn't run particularly fast but ran continuously and strongly the whole way - enjoyed every second, even the moorland at the end where things got distinctly tougher. I couldn't have done that a year ago. Navigating well and really fluidly, just started wobbling slightly at the end. Brilliant day.

Saturday Dec 15, 2007 #

Orienteering 55:36 [4] *** 6.0 km (9:16 / km)
ahr:171 max:190 spiked:15/19c slept:4.0 shoes: Shiny silver integrators

Three loops at Loch Vaa. Totally screwed up the vague first loop, which took me significantly longer than expected! Got into it after that though and the following two were ace, confident, well planned, and was running really well. Think I did both the others in the time it took me to do just the first one!

Orienteering 1:00:54 [4] ****
ahr:160 max:185 spiked:18/20c slept:4.0 shoes: Integrators

Hanging the afternoon's stuff on the Nethybridge map. A gorgeous little loopy bit on the forest and then a sprint style course. Was running awesomely by the end, but time a little slow thanks to having controls to untangle. Really enjoyed the afternoon.

Recovery 15:17 [2]
ahr:153 max:171

Running between the start and finish to sort everything out.

Friday Dec 14, 2007 #

Cycling 18:11 [2]
ahr:127 max:153

Cycling to work from the gym.

Strength 1:09:03 [3]
ahr:113 max:156 shoes: Blue Saucony Grid

Strength session. Legs felt really tired at the start but improved with the session. Bring on Christmas!

Front squat 20kg 3 x 10
Split push press 35kg 5 x 6
Landmines 17.5kg 3 x 10
BB roll outs 3 x 10
Lateral pull downs 41kg 3 x 10
Lock and rolls 3 x 10 - yeaouch!

Thursday Dec 13, 2007 #

Cycling 21:03 [2]
ahr:116 max:155 shoes: Blue Saucony Grid

Varied the cycle into work to attempt to find the enthusiasm to achieve anything at work today. It was a pretty cycle, but it failed miserably.

Intervals 43:00 [5]
ahr:185 max:193 slept:6.5 shoes: Blue Saucony Grid

Luckily the complete lack of enthusiasm doesn;t extend to training which is ace, and so I took myself out for a beasting session stolen from Ok Linne courtesy of Kat and Boris. Went out on the paths round Costorphine, and in the rests walked as straight down the nearest hill as possible, so the rep always at least started on a hill. Felt strong, felt fast, felt ace. Loved every second.

Session was in minutes:

9 (3), 6 (2)
3(1), 3 (1)
2 (1), 2(1)
1 (0.5), 1 (0.5), 1 (0.5),
0.5 (0.5), 0.5 (0.5), 0.5 (0.5), 0.5 (0.5),

Wheeeeeee!

Warm up & strides 15:10 [4]
ahr:132 max:166 shoes: Blue Saucony Grid

With "secret Yorkshire" running drills ;)

Recovery 24:43 [3]
ahr:151 max:175 shoes: Blue Saucony Grid

Really struggled on the way home despite it all being downhill! Sign of a good session.

Cycling 19:01 [3]
ahr:144 max:170

Cycling up to George Square, trying to keep up with Ellen after that beasting session - OUCH!

Wednesday Dec 12, 2007 #

Warm up & strides 19:01 [3]
ahr:145 max:169 shoes: Blue Saucony Grid

Warm up first thing before attempting reps.

Intervals 10:15 [5]
ahr:183 max:191 rhr:43 slept:8.5 shoes: Blue Saucony Grid

Abortive attempt at intervals. Legs and chest etc felt great as last week, but stomach was so awful that could only manage two of the 1.2km loops. Really really annoying, I don't really know what to do about this. I thought running first thing on an empty stomach might work, but no. I need to find someone to talk to, but who?! Grrr.

4.44 (45), 4.46

Cycling 16:06 [2]
ahr:127 max:155

Super speedy cycle in.

Cycling 18:53 [2]
ahr:130 max:166 shoes: Blue Saucony Grid

Cycling up to the Pleasance and home.

Circuits 1:08:04 [3]
ahr:101 max:156 shoes: Blue Saucony Grid

Lots of ball work, some bar work (even a bicep curl!) and ending with some Christmas animal races. Fun session, nothing too strenuous except the beasting single leg dead lifts! Hamstring pain!

Tuesday Dec 11, 2007 #

Cycling 39:42 [2]
ahr:117 max:162 slept:3.0 shoes: Blue Saucony Grid

Wow! My bike is quick again, all thanks to the power of Bicycle Repair Man. And it stops, when I slightly touch my brake levers! All is right with the world.

I was silly last night and hardly got any sleep, plus my stomach feels stupidly bloated and don't want a repeat of last week, so I am sacking in intervals, will have a good feed tonight, and as long as HR is okay first thing tomorrow morning will do them then. Mmm...sleep.

Monday Dec 10, 2007 #

Recovery 29:07 [3]
ahr:156 max:179 slept:6.0 shoes: Integrators

Running into the gym and then to work thanks to the bike being with Bicycle Repair Man, thanks to having bike cables stretched free of the crossbar by about 40 centimetres. Oops. "Full pack" hardcorxxx.

Strength 1:11:53 [3]
ahr:116 max:156 slept:6.0 shoes: Blue Saucony Grid

Medium session for set 2 of weights work. Steve was doing some videoing today and I actually managed one really good hang clean - really much more tiring than the half hearted ones I had been doing! Remember to start with a dead lift. Going to change the program next week so session 1 has a front squat instead of a hang clean. So, today was:

Hang clean 35kg 5 x 5
OH Squat 35kg 3 x 5 then 1 x 5 with 30kg as Steve said I needed to go lower
Split jerk 22.5kg 5 x 4 (should have been 3 x 6 - oops)
BB Row 32.5kg 3 x 10
Hanging leg raise 3 x 3
Turkish Get Ups 8kg kettlebell 2 x 8 (was in a rush by then)

Actually felt better post session than pre, left hamstring was dead tight when I woke up, but feels alright now.

Recovery 1:00:37 [2]
ahr:133 max:151 shoes: Blue Saucony Grid

Recovery run home in the dusk - gorgeous views in the crisp fading daylight. Good route too, through the New Town and then onto the Crags from Holyrood.

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