Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Jul 20, 2008:

activity

time

miles

Long run

2:48:30

20.11

(8:23)

32.36

(5:12)

Cycling

2:32:38

Running

2:02:25

12.72

(9:37)

20.47

(5:59)

Circuits

54:21

Orienteering

36:43

3.0

(12:14)

4.83

(7:36)

Tempo run

27:01

4.0

(6:45)

6.44

(4:12)

Recovery

21:30

1.0

1.61

Stretching

9:27

Warm up & strides

7:50

1.0

(7:50)

1.61

(4:52)

Total

10:00:25

41.83

67.32

[1-5]

9:50:58

averages - sleep:4

2:48

0:00

» now

Sunday Jul 20, 2008 #

Orienteering 36:43 [3] 3.0 mi (12:14 / mi)
ahr:164 max:181 shoes: Blue Saucony Grid

Running to the Seat from home carrying lunch and stakes and flags etc, having had to be locked out of my flat by Rob to leave the WOC relays online coverage, then hung a couple of Rat Race Controls just below the summit and on Whinny Hill. Broon was sending me radio control text updates, and on the final one I think I yelped like a woman possessed and punched the air whilst running up a very steep hill. People up there steered well clear of me after that! Incredible news!

Running 30:29 [3] 3.0 mi (10:10 / mi)
ahr:158 max:178 shoes: Blue Saucony Grid

Collect in the controls then run home after six hours of freezing.

Saturday Jul 19, 2008 #

Note
slept:4.0 (rest day)

Oops. I went out dancing with Mhairi after my 20 mile run, expecting to sleep all day until Rob got back from Hungary. I ended up being totally awake at 7, no hangover head, slightly unsettled stomach, but fine! Legs not even that stiff. Bonkers. And dancing was hella fun.

Friday Jul 18, 2008 #

Long run 2:48:30 [4] 20.11 mi (8:23 / mi)
ahr:173 max:182 shoes: Blue Saucony Grid

For the first time, I feel today like I can actually run a marathon in a half decent time. I have just over two months to go and today was hilly! All the way upto Hill End, further climb up to the old Fort, climb by the reservoir and slight incline through the Pentlands. There was about three miles downhill at the very end when I was just starting to tighten, meaning I had to really fight them. But I was able to fight , and not just plod!

So what's changed?

I ate 3 or 4 jelly babies every 40 mins instead of a few halfway. When I ate I drank "homemade sports drink" (squash with added salt, bleurgh!). I was also more rested having taken my training plan outside the restrictions of a week onto a key session - 2days - key session - two days pattern.

Whatever it was, today this madness has finally started to feel within my grasp!

C • Wow 4

C • Madness 1

Thursday Jul 17, 2008 #

Note
(rest day)

Rest day today in prep for 20 miles tomorrow hopefully!

Cycling 40:51 [2]
ahr:121 max:155

Cycling in and back.

Wednesday Jul 16, 2008 #

Cycling 26:38 [2]
ahr:137 max:165 shoes: Blue Saucony Grid

Cycle to work via Mr G's with correctly written rent cheques this time. Why he's now M S Ghafoor and not A Ghafoor as he was the whole of last year I don't want to know.

C • maybe 1

Cycling 20:07 [2]
ahr:110 max:151 shoes: Blue Saucony Grid

And to the gym...took me a looong time today.

Circuits 30:23 [3]
ahr:108 max:155 shoes: Blue Saucony Grid

Set of plyos - I am so slow at rebounding now! Ankle hops, power skips, hrudles, long jumps, box jumps.

Recovery 12:40 [2]
ahr:124 max:147 shoes: Blue Saucony Grid

Started a recovery run on the treadmill but got far too bored and just cycled home instead.

Running 37:23 [3] 3.42 mi (10:56 / mi)
ahr:158 max:180 shoes: Blue Saucony Grid

So, told Kir I wasn't recovery running, then panicked she wouldn't check her phone, legged it to the Pleasance, she wasn't there, realised it was actually a gorgeous evening and thought I'd go for ten more mins, then suddenly found myself halfway up the Seat. Gorgeous views, hazy in the distance, can't remember the last time I was up there. Distance isn't accurate as I was on windy paths, but more interestingly, I found a bit of mapmyrun where they didn't match up the aerial photos correctly. I was very confused for a short while!

Stretching 9:27 [0]
ahr:90 max:107 shoes: Blue Saucony Grid

Actual real life stretching again, albeit slightly less enthusiastically than the first time I did that routine!

Tuesday Jul 15, 2008 #

Cycling 27:45 [2]
ahr:127 max:155 shoes: Blue Saucony Grid

Cycling into work via stupid Leith Post Depot.

C • The Ting Tings 4

Warm up & strides 7:50 [3] 1.0 mi (7:50 / mi)
ahr:161 max:171 shoes: Blue Saucony Grid

Quick warm up for tempo run - mid experiment so no time for strides.

Tempo run 27:01 [5] 4.0 mi (6:45 / mi)
ahr:185 max:195 shoes: Blue Saucony Grid

Tempo run - concentrated on form until the last mile which was just hard work, and swear I was faster than when I was doing intervals. It felt better anyway! And the sun shone. The last mile had a few inclines, especially right at the end which was a bit of a killer.

Recovery 8:50 [3] 1.0 mi (8:50 / mi)
ahr:173 shoes: Blue Saucony Grid

A brief walk to get my breath back then legged it back to the lab to wash my primary antibodies off! Two more hours work now, boo!

Cycling 21:44 [2]
ahr:133 max:156 shoes: Blue Saucony Grid

Abd the eventual cycle home at about 8 o clock. Look at me being all dedicated PhD student. Tired and a bit achey. Early night!

Monday Jul 14, 2008 #

Circuits 23:58 [2]
ahr:126 max:162 shoes: Blue Saucony Grid

Short core circuit with 6kg and then did assisted dips and pulls ups with -36, which surprisingly were absolutely fine. Can you trap nerves in your back?

Cycling 15:33 [2]
ahr:135 max:162 shoes: Blue Saucony Grid

Into work.

Running 54:33 [4] 6.3 mi (8:40 / mi)
ahr:173 max:187 shoes: Blue Saucony Grid

Today I ran off the roads, and it was soooo much fun! Can't wait to go orienteering again! Went up and bantered about Costorphine and then back via Water of Leith and the Art Gallery. Lots of turns in Costorphine so distance probs a bit short, but I was surprised at how rubbish I am on proper hills now - gradual inclines are fine, but the one at the start of Costorphine was not! By the end legs felt really good for the first time in aaaaaages.

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