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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Apr 5, 2009:

activity # timemileskm+m
  Cycling3 2:44:32
  Orienteering2 1:28:17 5.78(15:17) 9.3(9:30) 27015 /23c65%
  Intervals1 48:06 5.22(9:13) 8.4(5:44)
  Recovery1 39:48 4.0(9:57) 6.44(6:11)
  Tempo run1 36:55 4.8(7:41) 7.72(4:47)
  Warm up & strides1 15:00
  Total7 6:32:38 19.8 31.86 27015 /23c65%

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Sunday Apr 5, 2009 #

Warm up & strides 15:00 [3]
ahr:152 max:172

Warm up to the start at Auchengarrich. Not feeling particularly good! Looking at the felled bit and remembering the pain of the last time I was there.

Orienteering 1:13:18 [4] ***** 6.8 km (10:47 / km) +270m 9:00 / km
ahr:179 max:190 spiked:15/23c shoes: Integrators

But surprisingly, when I started running, it felt much better! Today was uber tough, and I surprised myself by enjoying it and actually running pretty hard the whole way. I certainly wasn't struggling like last weekend. I thought I had done a good job technically too, but on looking at Routegadget there were lots of smaller time losses that I made due to my increased speed. Really, really good fun though, especially all the crazy trails through the green!

Start -1 Was slightly low and kept hesistating, thinking I'd gone too far, when I clearly hadn't if I looked at the angle of the slope.
1-2 Meant to go high on the leg but then totally missed the wall whilst attacking, and was dallying around too high up.
6-7 Hit other clearing and briefly looked on the wrong side, before looking at the contours and realising I had to be on the other side of the spur.
7-8 Hesistating along the fence as I wasn't sure how obvious the rides were going to be.
8-9 Thought "these rides are obvious" then missed my attack point for number 9, over shot, knew I was too far downhill but no idea how far, turned back and saw everyone I'd passed going up the hill to 6 running in to it. I think I actually said "Bah" outloud.
9-10 Faffed about too high at what I thought was the vegetation boundary but wasn't.
10-13 Nailed it, loved it.
13-14 Didn't really know where I was on the open bit - open areas of veg not too clear, then saw a control on the ditch end, relocated and got it.
15-16 "It's behind you!" Have no idea how I missed it the first time, must have run right past it
21-22 Nice banana when I got the wrong ride out. Was tired by then and not on the ball enough.

Awesome fun, but I lost a lot more time than a thought - maybe being beaten by Anne wasn't so bad! Edit: I lost nearly 3 minutes to her at number 9 - had no idea it was that long! Otherwise we were pretty much neck and neck.

Saturday Apr 4, 2009 #

Orienteering 14:59 [3] 2.5 km (6:00 / km)
shoes: 09 Saucony Grid

Had a cruise round the first sprint course after standing at the start in the cold for far too long. Legs were not happy and my head was elsewhere, ran past 2 and 5, wobbled on 8-9 and forgot to take descriptions so was very confused at the one by the bridge! Good to stretch the legs though.

Friday Apr 3, 2009 #

Cycling 1:46:08 [3]

We were stuck in the freezing fog all day at the Western, but I had a funny feeling that if I started to head south the Pentlands would be lovely and summery. And I was right. Not wanting to miss out on such a chance, I cycled off up the Water of Leith at about half 5 (in skinny jeans and a t shirt - mmm...sweaty!), and in 45 minutes was at the bottom of Bonaly in lovely sunshine. Struggled up the hill (had to walk a couple of short sections), then skirted along Capelaw, down to Dreghorn, discovered Swanston, which I had no idea existed, and was picked up at Hill End by Mum and Dad. Awesome, except for the mud getting stuck inside my skinny jeans. Eurgh.

Thursday Apr 2, 2009 #

Tempo run 36:55 intensity: (26:55 @3) + (10:00 @4) 4.8 mi (7:41 / mi)
ahr:166 max:189 shoes: Saucony Fastwitch

Short run with short tempo section mid run. HR for tempo was 182 Average 189 Max. Felt grotty at the start but about halfway through tempo picked up and started to feel good. Sore shoulders though.

Wednesday Apr 1, 2009 #

Cycling 33:24 [2]
ahr:119 max:154

The usual cycling, was going to go to circuits but everything overran again.

Tuesday Mar 31, 2009 #

Intervals 48:06 intensity: (17:37 @3) + (22:01 @4) + (8:28 @5) 8.4 km (5:44 / km)
ahr:159 max:192 shoes: Saucony Fastwitch

So, the new plan - run one way to work, cycle the other. This was Tuesday morning intervals in all it's glory. Not in a park or anything, just on the cycle path, so the distances are very approximately google mapped. I figure a poorly measured actual attempt at intervals is better than my complete failure of the last few weeks. Starting back at the beginning again with a short session - too much of a mental hurdle to try for a full session straight away.
2 x 200, 2 x 800, 2 x 200 (all ish!)

3.08 (deffo too long, thought Craigleith Drive was an overpass, but was actually an under, and hence ran far too far!)

Actually felt okay, but would have struggled with a full session. Wore my fasttwitch because I have a sneaking suspicion it may be my newer trainers aggravating the knee. Knee was no problem at all after the first two minutes. Hmm. I think I need to go to Run For It.

Monday Mar 30, 2009 #

Cycling 25:00 [2]

Cycle in, went a different way to avoid the Meadows wind tunnel, and found about four other wind tunnels and more traffic lights that were far worse. Rubbish!

Recovery 39:48 [2] 4.0 mi (9:57 / mi)
ahr:138 max:150 shoes: 09 Saucony Grid

Wobbly recovery jog with rucksac from the Western to NESC. Speed fine on the flat, bit slow up the hills.

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