Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Mar 9, 2008:

activity

time

miles

Cycling

2:51:47

Orienteering

2:20:44

14 /

16c

87%

Strength

1:21:43

Recovery

1:05:28

Circuits

1:04:31

Warm up & strides

43:00

Intervals

28:22

1.74

2.8

Total

9:55:35

1.74

2.8

14 /

16c

87%

averages - sleep:7

2:06

0:00

» now

Sunday Mar 9, 2008 #

Orienteering 54:59 [1] ***
ahr:100 max:136 spiked:3/3c shoes: Integrators

Had a banging headache this morning so just walked around with Anne instead, talking about good lines and route choice and having a good natter. I enjoyed being out on Esthwaite intake which I think is one of my favourite woods ever, and at least I like orienteering a bit more now, even if I still feel physically shite. Bring on BUSA. Ahem.

Saturday Mar 8, 2008 #

Warm up & strides 14:25 [2]
ahr:152 max:171

Warm up at Graythwaite plus disastrous faffing around the first two controls. Head not on this planet, never mind the map.

Orienteering 22:35 [3] ****
ahr:160 max:176 spiked:11/13c shoes: Integrators

Managed to get it together at number two and complete the first control pick successfully but very stop starty. Much better when I planned ahead and not two minutes behind.

Orienteering 31:35 [3] ****
ahr:155 max:170 shoes: Integrators

Tried to smoothen out the stop starts on the second bit but it was all felled and minging and I failed miserably. Fed up.

C • working hard, ahr 255? 2

Orienteering 31:35 [3] ****
ahr:154 max:175 shoes: Integrators

Tried to smoothen out the stop starts on the second bit but it was all felled and minging and I failed miserably. Fed up.

Recovery 12:13 [3] ***
ahr:145 max:160

Tried to do the course back but when I hit more felled got in a massive boo and jogged back, then drove home to forget about orienteering for a while.

Friday Mar 7, 2008 #

Cycling 22:48 [2]
ahr:130 max:155

Cycling from Rob's to the gym then into work.

Strength 1:21:43 [3]
ahr:114 max:165 shoes: Blue Saucony Grid

Back to the strength training. Easy weights as still stiff from Wednesday and a couple of new techniques to learn. Hard work and feeling it by the end, but technique doesn't seem to have suffered too much in the off time which is good!

Hang snatch into OH squat 17.5kg 5 x 5
Push jerk 17.5kg 5 x 5
DB Lat raise tipped forward 2.5kg disc weights each hand
MB Sit ups 4kg 3 x 10
Assisted pull ups -36kg 3 x 10

Cycling 22:11 [2]
ahr:127 max:165

Cycle home in MINGING weather.

Thursday Mar 6, 2008 #

Cycling 35:00 [2]

Oooh some variation, cycling to Queen Street and back for the joy and glory of Neuroscience Day!

Warm up & strides 10:00 [3]
ahr:145 max:161 shoes: Integrators

Run to the Seat and some strides before short Foxdal session.

Intervals 20:00 [4]
ahr:175 max:187 shoes: Integrators

10 sets of 90x30 Foxdals. Couldn't manage to get it up to a maximal effort, and was feeling all weird and detached thanks to the huge amounts of coffee needed to keep me awake through neuroscience day. What is it that means I can't stay awake throughout a day of lectures even if they're really interesting? I was doing well until the final one which was awful awful. Anyways, did some Foxdals on Whinny Hill by myself in the dark. It all felt a bit funny.

Recovery 14:50 [3]
ahr:141 max:166

Run back home from Whinny Hill.

Wednesday Mar 5, 2008 #

Cycling 48:12 [2]
ahr:126 max:158 shoes: Blue Saucony Grid

Cycling to work, to the gym and back. All of Edinburgh is road works. IT's rubbish.

Circuits 1:04:31 [4]
ahr:123 max:167 shoes: Blue Saucony Grid

Woah, beasting runners session today. Lots of upper body core dynamic stuff, press up bouncing down ladders in crazy hopscotch with your hands combos - ultra difficult and really pulse raising! Feeling the pain in bizarre places today, like my arm pits! Surely there's no muscle actually there to hurt! Good fun though, I love this session.

Tuesday Mar 4, 2008 #

Cycling 43:36 [2]
ahr:122 max:158 shoes: Blue Saucony Grid

Cycling into work and back - Shandwick place is all cut off and have yet to find the optimal route anywhere without it. Boo!

Warm up & strides 18:35 [3]
ahr:137 max:163 shoes: Blue Saucony Grid

Warm up and strides before intervals.

Intervals 8:22 [5] 2.8 km (2:59 / km)
ahr:176 max:191 slept:7.0 shoes: Blue Saucony Grid

Work up intervals session suggested by Kitch after my feeling generally dreadful everywhere last week. Everyone else was doing 5 x 1000m which I couldn't face, so started with them and did 400, 600, 800, skipped number four then desperately tried to hang onto Hannah for the full km on number 5. She gets so much quicker every time! Times were better and felt stiff but so much better than last week, just kind of tired rather than really shite. Times were:

1.17 (3.49), 2.00 (3.08), 2.38 (7.56), 3.27

Recovery 38:25 [2]
ahr:136 max:178 shoes: Blue Saucony Grid

Rest between reps and the usual run home with Kir.

Monday Mar 3, 2008 #

Note
(rest day)

Walked a long way with a heavy bag to the airport having missed the bus due to fussing from B & B owner and when I finally reached Edinburgh wanted nothing more than to defuzz my legs and go to bed. Mmm...

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