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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Apr 20, 2008:

activity # timemileskm+m
  Cycling4 2:52:41
  Orienteering3 2:25:38 11.25(12:57) 18.1(8:03) 22527 /39c69%
  Recovery4 1:22:48
  Strength1 1:02:48
  Circuits1 52:38
  Warm up & strides3 43:58
  Running1 41:53
  Intervals1 6:16 1.24(5:03) 2.0(3:08)
  Total7 10:08:40 12.49 20.1 22527 /39c69%

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Sunday Apr 20, 2008 #

Warm up & strides 10:00 [2]

Some half hearted jogging and full hearted gossip with Mhairi and co.

Orienteering race 42:27 [5] ***** 5.4 km (7:52 / km)
ahr:181 max:192 spiked:11/14c shoes: Integrators

Much better race today. Was a bit hesistant when I seemed to be the only person on my gaffle and was crossing everyone else perpendicularly early on (everyone else on mine had messed up it seems, whereas I spiked the first 2 and got the third, though was hesistantly ticking off everything into it), but after that got into the running a bit more. Biggest error was in the green, dropped into an adjacent depression and messed about a bit, which gave the leading pack time to get past. Good route choice on the long leg (path route) and legs feeling a bit more powerful. Then Jess was a total legend and pulled us into second, before Hollie put us nicely into third after doing a similar thing to be in the green. Dead chuffed, even better when Dad's team got the bronze too! Awesome. Was a big fan of the exciting men's finish, I should do first leg more often.

Saturday Apr 19, 2008 #

Warm up & strides 16:49 [3]
ahr:160 max:193 shoes: Integrators

Pre British warm up.

Orienteering 1:16:42 [4] ***** 9.5 km (8:04 / km) +225m 7:13 / km
ahr:183 max:194 spiked:16/25c shoes: Integrators

Out on the course I felt like I'd done better than I did today. My orienteering was in most parts confident (or so I thought), one patch of mistakes when I got tired and running felt better than before. But on reflecting I wasn't pushing myself, I wasn't hesistating in the circle but I was pushing the hesitation earlier on in the leg - so I was mostly spiking controls but not going smoothly on the leg. And I just wasn't running hard enough. I can blame it on being totally alone again (I have no luck with start lists!), but I should still be able to get a more respectable time without outside influence. I need more discipline. And with it will come more confidence. So probably 5-6 mins of mistakes, but much more lost on lack of fight. I enjoyed it out there, but didn't enjoy seeing my result. I can be a lot better than that. But my heart isn't in it at the moment.

Recovery 10:00 [2]

Short run with Karen planning her hen do (whoo!) and post big discussion with Kitch about major change of plans for the next six months. All exciting stuff!

Friday Apr 18, 2008 #

Orienteering 26:29 [3] **** 3.2 km (8:17 / km)
ahr:165 max:180 shoes: Integrators

Short leg stretch at Roseisle, gorgeous as ever. Was being a muppet at first and not making any plans, then got it together by the end. Amazing evening, stunning weather.

Thursday Apr 17, 2008 #

Cycling 17:54 [2]
ahr:117 max:153

Cycling into work.

Cycling 36:53 [2]
ahr:109 max:147

Cycle home via Mr Ghafoor, who luckily wasn't in so I didn't have to talk to him. Whew.

Running 41:53 [3]
ahr:151 max:190 shoes: Saucony Cohesion

Warm up session for the British with a small EUOC crew. Warm up jog, good strides, then lap of the Meadows with 8 wind ups of different lengths, none more than a minute, 4 minutes hard work in total. Tough into the wind but feeling alright, legs not quite as loose as I would like but this will hopefully be sorted by a jog at Roseisle tomorrow evening.

Wednesday Apr 16, 2008 #

Cycling 15:42 [2]
ahr:115 max:144

Into work.

Cycling 20:39 [2]
ahr:119 max:156

To the gym. The traffic lights didn't like me at all today.

Circuits 52:38 [2]
ahr:115 max:170 shoes: Saucony Cohesion

Easy session in the gym - some agility, some low level plyos, a few medicine ball sits up, and that was that.

Recovery 27:06 [2]
ahr:87 max:107

Some spinning and a really good stretch whilst having an argument with Kir about everyone spending far too much time in the library.

Tuesday Apr 15, 2008 #

Cycling 18:42 [2]
ahr:126 max:150 shoes: Saucony Cohesion

Into work.

Cycling 22:13 [2]
ahr:122 max:152 shoes: Saucony Cohesion

Cycle home, legs struggling to push the pedals, feeling those squats!

Warm up & strides 17:09 [3]
ahr:136 max:162 shoes: Saucony Cohesion

Warm up jog before intervals and some half hearted strides while the other girls were on their warm down. Stupid over running seminars.

Intervals 6:16 [5] 2.0 km (3:08 / km)
ahr:174 max:194

Short and quick intervals session. Was feeling the squats in the legs but still powerful despite the DOMS, and times respectable, especially as I was running alone. 800, 600, 400, 200, 90 secs rest.

2.30, 1.58, 1.15, 0.33

Recovery 17:32 [3]
ahr:156 max:178 shoes: Saucony Cohesion

Warm down jog back home.

Monday Apr 14, 2008 #

Cycling 19:21 [2]
ahr:132 max:162

To the gym then the lab.

Strength 1:02:48 [3]
ahr:106 max:156 shoes: Saucony Cohesion

Strength session - Steve talked me through it as a pre BOC special. Did the usual warm up and light olympic moves (these are great to keep in for flexibility and practise). Then did

10 x squats with 20kg

Half squats 5 x 50kg, 3 x 70kg, 1 x 80kg (my first Monro!)
Cleans 3 x 3 40kg
Push presses ultra quick 30kg 4 x 3

Short session, feel much better after than before, but real sense of achievement, especially with the half squats - bar was leaving the shoulders with the upward force, I was a bit scared but it was all good.

Cycling 21:17 [2]
ahr:121 max:151 shoes: Saucony Cohesion

Cycle home.

Recovery 28:10 [2]
ahr:139 max:149 shoes: Saucony Cohesion

Jog the long way down to Cameron Toll via the Innocent Railway. Glorious day, feeling a bit stiff!

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