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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Mar 15, 2009:

activity # timemileskm+m
  Orienteering2 2:51:55 11.0 17.740 /51c78%
  Cycling4 2:39:24
  Strength2 1:49:37
  Swimming1 30:42
  Warm up & strides2 26:10 2.67(9:48) 4.3(6:05)
  Recovery2 25:48 1.62(15:58) 2.6(9:55)
  Intervals1 17:40 2.98(5:55) 4.8(3:41)
  Total6 9:01:16 18.27 29.440 /51c78%

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Sunday Mar 15, 2009 #

Orienteering 57:13 [3] **** 7.0 km (8:10 / km)
ahr:158 max:179 shoes: Integrators

Short and long course on the Moor of Alvie map. Forest bits were brilliant, was much better in the vague bits this time (remember that compass thing). Concentrated on planning ahead - wasn't allowed to go anywhere without one. This worked well apart from in the urban section around Kincraig, where irritating things like new houses and a billion fences to cross got in the way!

Orienteering race 14:00 [5] *****
ahr:173 max:187 spiked:5/5c shoes: Integrators

Clock relay - was on the victorious team with Roger and Brian, and we didn't even cheat! Was tired by then by ran hard and felt I was moving well in the terrain, and was confident about placing controls quickly. Loved it. Best weekend of training I can remember.

Saturday Mar 14, 2009 #

Orienteering 10:43 [3] ***** 1.1 km (9:45 / km)
ahr:167 max:182 shoes: Integrators

FVO training day, starting off at Aivelochan with a cute little line course. Beautiful runnable wee area and contours so easy to interpret, was smooth and confident in all except one short section on a bend.

Orienteering 9:41 [3] **** 1.2 km (8:04 / km)
ahr:175 max:185 spiked:12/13c shoes: Integrators

Compass work course on the south part of the map. I don't really use my compass very much anymore, just the occasional check of orientation. So it was quite a surprise to find I had this thing on my thumb that actually pointed directly at controls. Pretty amazing stuff this modern technology.

Orienteering race 20:43 [5] ***** 2.0 km (10:22 / km)
ahr:182 max:196 spiked:7/11c shoes: Integrators

Trains session with Abi. Raced the first three together, and I just got her, though slightly missed in the circle. I led the next 3 and managed to just stay ahead, then Abi led the next and both of us made a huge spoon - I missed the first, then really missed the second. And then the final control was missing, but Abi most definitely beat me to where it was supposed to be. On the final head to head Abi had sped up massively, simplifying well, and try as I might I couldn't get past her. That was the hardest I'd run in non urban orienteering for ages. It was ace. Coping with pressure - still not my strongest point!

Recovery 15:28 [2] 1.1 km (14:04 / km)
ahr:159 max:174 shoes: Integrators

Recovery jog to collect in the Compass course.

Warm up & strides 10:28 [2] 1.3 km (8:03 / km)
ahr:150 max:160 shoes: Integrators

Jog tot the start of the Revack exercises.

Orienteering 26:33 [3] **** 2.9 km (9:09 / km)
ahr:169 max:184 spiked:6/8c shoes: Integrators

Contour course. I was brilliant in the bumpy stuff, confident and simplifying well. I was inordinately shite on the big vague hill, and screwed up both times a leg went over it.

Orienteering race 33:02 [4] ***** 3.5 km (9:26 / km)
ahr:182 max:192 spiked:10/14c shoes: Integrators

A short race to end an awesome day. Screwed up yet again over the big hill, then had to dash to the loo. After that things were far improved, aced the complex pick section, but by then was into severe fatigue/oxygen debt, and was pushed seriously off line a couple of times by my legs desperately wanting the easy route, even if that was 90 degrees in the wrong direction! Still, time was acceptable and it felt good to get the complex section bang on at pace. A pace I haven't run at in a long time.

Friday Mar 13, 2009 #

(rest day)

"Rest day." Today I was in the lab for 10.5 hours, and was not stood up for 17 minutes of those. Very, very glad I made the sensible decision not to try and fit in the gym too!

Thursday Mar 12, 2009 #

Swimming 30:42 [2]
ahr:132 max:157

Everything feeling pretty tight after actually training properly this week, and so popped down to the pool first thing for some recovery. The pool is full of very special people first thing in the morning. Did ten minutes of granny breast stroke, ten minutes of one length granny, one length crawl, then another ten minutes of breast stroke. My crawl is improving a lot, although still struggling to breathe on the left when I started to get tired.

Cycling 19:22 [2]
ahr:120 max:146

Cycle into work. Legs not really improved. Boo.


I think I'm going to skip tonight's run. I was determined to put in a full week but I am very stiff and tired and have a huge day tomorrow, followed by a busy weekend. No point being stupid. One of those probably won't benefit but might well do harm type sessions.

Wednesday Mar 11, 2009 #

Strength 47:11 [3]
ahr:116 max:161

Upper body/core circuit at the Pleasance. Plenty of giggles today as I was totally rubbish on the BOSU thingie. Things are going to be PAIN tomorrow!

Single DB Push Press, DB Row, DB alternate bench press, 45 degree power press, DB deltoid raise, cable russian twist, all 6kg each hand except row 12.5kg and cable 5kg. Short rest, tough.

BOSU core circuit - 12 crunches, 12 obliques, 12 russian twists x 3

Press ups 3 x 20

Totally done by the end. Good morning. And plenty of Girls Aloud on the tunes.

Cycling 15:17 [3]
ahr:139 max:170

Pushed it hard into work.

Cycling 25:55 [2]
ahr:111 max:145

Gentle cycle back, legs pretty tight.

Tuesday Mar 10, 2009 #

Cycling 19:14 [2]

Cycle in.

Warm up & strides 15:42 [3] 3.0 km (5:14 / km)
ahr:148 max:172 shoes: 09 Saucony Grid

Warm up and strides for intervals. Legs not exactly feeling DOMS ouch pain but very stiff from yesterday - muist be all that hip thrusting! Bum and quads particularly noticable, but everything very heavy. Thought it might ease off during strides and I guess it did slightly, but I knew the session was going to be a tough one!

Intervals 17:40 [5] 4.8 km (3:41 / km)
ahr:178 max:194 shoes: 09 Saucony Grid

Eurgh. Horrible horrible session. Plan was to do as much of 4 x 200, 5 x 800, 4 x 200 as possible. You could have stood on the start line with £100 and I couldn't have done those last 200s. But I managed all the 800s, which was better than I had anticipated after the disasters of the first 200s. The beautiful day was hiding a very windy secret, which was blowing into my face on the final stretch every time, which wasn't helping. Still, I did the majority of the session, which is better than the last month of no shows.

0.35 (1)
0.32 (1)
0.34 (1)
0.33 (3)
3.03 (1)
3.04 (1)
3.09 (1)
3.05 including avoiding a minor irritating dog (1)


Recovery 10:20 [3] 1.5 km (6:53 / km)
ahr:163 max:170 shoes: 09 Saucony Grid

Jog to recover, bumped into Susan and June on Carrington Road and walked the rest of the way with them, enjoying the amazing sunshine. Glad that's over!

Cycling 35:13 [2]
ahr:129 max:169

Had a gentle recovery cycle back the long way.

Monday Mar 9, 2009 #

Strength 1:02:26 [2]

Slept dreadfully, woke up in a bad mood, but Rob made me go to the gym and it was good.

Pull from blocks 50 kg 4 x 5
BB Lunges 20kg 4 x 10
Clean from knees 25kg 4 x 5
Disc rotations OH 10kg 4 x 8
DB Row 12.5kg 4 x 8 both sides
Assisted dips 4 x8

Cycling 16:22 [2]
ahr:145 max:164

Cycle in was hard after that session! Commute is getting a bit easier now.

Cycling 28:01 [2]

DOMS are definitely on the way, cycle back was hard!

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