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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Nov 14, 2010:

activity # timemileskm+m
  Running3 2:16:45 14.8(9:14) 23.82(5:44)
  Orienteering1 1:04:26 4.04(15:57) 6.5(9:55) 25013 /20c65%
  Circuits1 1:00:00
  Intervals1 49:28 5.16(9:35) 8.3(5:58)
  Strength1 35:00
  Recovery1 18:30 2.17(8:30) 3.5(5:17)
  Total6 6:04:09 26.17 42.12 25013 /20c65%

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Sunday Nov 14, 2010 #

Orienteering 1:04:26 [3] *** 6.5 km (9:55 / km) +250m 8:19 / km
ahr:170 max:183 spiked:13/20c shoes: Inov8s

Started the course today well, legs not at all fresh but head intact. Unfortunately I then ran uphill directly into a big flat branch, heard a crack, and spent the next half an hour spooked that I would get concussion. Needless to say, my orienteering was less than on the ball after that. Never really recovered and was scrappy and slow. It was however, somewhat unsurprisingly, a lovely sunny and warm day, and it was a pleasure to be out.

Edit: Wow, on comparing splits with Marie I lost ridiculously large portions of time after banging my head! Maybe it wasn't all alright after all. I have a very dull headache now, but I guess if it was something to be concerned about it would be far worse.

Recovery 18:30 [2] 3.5 km (5:17 / km)
ahr:173 max:159 shoes: Inov8s

Warm down jog, partly alone and then slightly longer than I had planned as I bumped into Marie. We were both pretty special today, yet still managed to finish 30 seconds apart. Even crazier, Hannah snuck in between us.

Saturday Nov 13, 2010 #

Running 42:48 [3] 4.5 mi (9:31 / mi)
ahr:169 max:188 shoes: 09 Saucony Grid

Lovely leg stretch round West Rock with Marie as the light was fading. Exploring some trails I've not been on before - this place is beautiful! Really enjoyed the chat too. Was thinking all day that I was too tired to run, and then felt really energised once we hit the top of the hill. Followed by lovely home cooked food and more good chat. Great day.

Friday Nov 12, 2010 #

(rest day)

Well deserved! Good week of training. Today was optional weights but no running, and I decided on a relaxed breakfast with Becks, who had come to visit instead. Very nice.


Ladies, can you recommend a manufacturer of comfortable and warm winter tights? To wear with normal clothes, not of the entirely lycra/spandex variety!

Thursday Nov 11, 2010 #

Running 1:00:00 intensity: (43:00 @3) + (17:00 @4) 7.0 mi (8:34 / mi)
ahr:163 max:183 shoes: 09 Saucony Grid

Gorgeous undulating run around East Rock. Clear day, lots of leaves on the ground, legs feeling a little stiff but generally moving very well. Really lovely.

Wednesday Nov 10, 2010 #

Circuits 1:00:00 [3]
ahr:139 max:176 shoes: 09 Saucony Grid

Cardio Boot Camp! This was the closest class I could find to circuits, and it was pretty good. I find the cardio side pretty ineffective as you might imagine, but the core workout was actually very good, and used a lot of Steve's moves. When I get back from home I will come back I think.

Tuesday Nov 9, 2010 #

Intervals 49:28 intensity: (6:20 @1) + (22:43 @2) + (20:25 @5) 8.3 km (5:58 / km)
ahr:166 max:194 shoes: 09 Saucony Grid

Today, I had the amazing idea that to avoid the problem of school kids being out on the track at stupid o' clock and the oncoming inclement weather, I could have a mini lie in and use the indoor 200m track at Payne Whitney to do my intervals. There was only a couple of other people there and they understood track etiquette, so it was great. I think this will become a winter fixture. Aim was 5 x 1km at 4.12 (95 secs rest), and as Kitch predicted, I went too fast. Especially when I got carried away trying to keep up with some footballers doing sprints on the last one. But aside from the last one it felt cruisey and not all out, which was the plan.

4.04 181 189
4.09 181 189
4.08 183 190
4.05 182 191
3.59 185 194

Actually fun. No ways.

Monday Nov 8, 2010 #

Running 28:10 [2] 2.6 mi (10:50 / mi)
ahr:143 max:168 shoes: 09 Saucony Grid

Easy recovery jog in the snow/freezing rain/sleet! Really fun to be out in the cold stuff, but it was pretty slippy on the downhills. Some pretty slidey cars out there too!

Strength 35:00 [1]
ahr:121 max:159 shoes: 09 Saucony Grid

Strength session at the gym. Same weights as my aborted attempt to start a couple of weeks ago. Felt much better this time though. Had to keep moving because an Asian guy making serious gurning sounds kept following me and expecting me to be impressed. I wasn't, it was creepy. I don't think he could hear quite how offputting he sounded through his iPod tunes.

Running 5:47 [3] 0.7 mi (8:16 / mi)
ahr:160 max:169 shoes: 09 Saucony Grid

Run back home for a welcome shower. It has stopped snowing but was pretty slippy.

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