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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Apr 10, 2011:

activity # timemileskm+m
  Running4 4:09:06 26.72(9:19) 43.01(5:48) 1130
  Orienteering2 2:28:41 9.74(15:16) 15.67(9:29) 462
  Recovery2 50:53 5.81(8:46) 9.35(5:27) 88
  Core1 12:00
  Warm up & strides1 9:54 0.87(11:23) 1.4(7:04) 86
  Total8 7:50:34 43.14 69.43 1766
averages - rhr:52

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Sunday Apr 10, 2011 #


Some seriously interesting results from the British Middles today. Fantastic weekend from Hollie, brilliant race from Claire today, and what a result for Rich Robinson! Ant Squire consistently up there too. Really cool to see some new faces at the top.
2 PM

Running 1:30:04 intensity: (4:59 @1) + (20:49 @2) + (1:03:11 @3) + (1:05 @4) 15.53 km (5:48 / km) +436m 5:05 / km
ahr:154 max:174

Today was a funny one. Slept in a long time, had a leisurely breakfast, realised it was 2pm, put on my running shoes, took them off again, put them on, and finally pushed myself out of the door, thinking I'd just run for a bit and see how it felt. 80 minutes later I tried to push the final ten at a semi decent (but not tempo) pace, and that feeling of being tired but strong appeared, along with a huge grin on my face. Getting fit again is brilliant. There was a bike race going on round a loop of East Rock that was as many laps of a tiny course you can do in 70 minutes. I finished down their straight as the women finished, and the winner from Yale did a pretty impressive sprint. Other sightings were a cardinal bird and a huge amount of police clustered on one of the road bends in East Rock. Apparently there was no problem, they were just hanging out. I think maybe a bike race went up there too.

Recovery 6:54 intensity: (36 @1) + (19 @2) + (5:59 @3) 1.22 km (5:41 / km) +2m 5:38 / km
ahr:152 max:159

Was going to walk home but it was cold and boring so jogged it in instead.

Saturday Apr 9, 2011 #

9 AM

Warm up & strides 9:54 intensity: (51 @1) + (24 @2) + (8:36 @3) + (3 @4) 1.4 km (7:04 / km) +86m 5:25 / km
ahr:157 max:174

Today started way early than I was anticipating halfway through my second glass of wine on Friday night, and as such when Boris dropped me off at Camp Buckner to run the Blue middle from last year's West Point A meet, I was feeling pretty worn out and not very up for it. The sight of Jordan et al directing a few couple of hundred scouts into the woods cheered me up a bit. Still, the jog to the start felt tough, yesterday's hills weighing heavy on my legs, and I wasn't sure how much tempo I would be able to manage out there on the course.

Orienteering 51:56 intensity: (1:18 @1) + (2:27 @2) + (26:32 @3) + (21:39 @4) 5.42 km (9:35 / km) +234m 7:53 / km
ahr:166 max:181

The course wasn't too bad, though I was barely moving uphill. Made a couple of sizeable errors on 3 & 6, then a poor route choice on the long leg back. Still, even with those errors that time would have put me midfield on the men, without controls that's not too ridiculous. Errors mainly came from ground to map instead of map to ground, something Boris and I both independently decided to work on this afternoon after this morning.

Need to remember to stay off the hill bounds the couple of days before this year's A meet though. A lot of potential time lost that way.
3 PM

Orienteering 41:20 intensity: (1:32 @1) + (6:23 @2) + (32:52 @3) + (33 @4) 4.56 km (9:04 / km) +89m 8:16 / km
ahr:157 max:172

Control pick on Surebridge. After spending a couple of hours lying in the warm sun on the asphalt in the car park, set out to do some training feeling much happier, though still pretty tired. Focussed on not going anywhere until I had visualised the whole route to the control. So this was a stop start exercise, although I managed to get more flow following some of the easier legs. Despite this, was confidently hitting the unmarked feature every time, and it was great to remind myself what confident, positive orienteering felt like.

Orienteering 55:25 intensity: (11:36 @1) + (8:02 @2) + (31:04 @3) + (4:43 @4) 5.69 km (9:45 / km) +139m 8:41 / km
ahr:152 max:176

Ummmed and ahhhed for ages about whether to do this last exercise or not, then remembered I was in Harriman and it was a gorgeous day and I would be stupid to sit in the car while the others had fun. So AliC and Kseniya and myself did the standard map memory exercise on Polebrook and it was really fun. We were all very good at it, although sometimes there was a lot of detail in the circle so it was difficult to say very confidently "It's that rock/dot knoll." Really fun exercise. This excellent day was topped off by a lovely Japanese meal chez Ksenina/Zhyk, and a remarkably easy drive back to New Haven, where I slept for 10 hours. Mmmmm.

Friday Apr 8, 2011 #

7 AM

Running 47:45 intensity: (50 @1) + (4:48 @2) + (35:31 @3) + (6:36 @4) 7.98 km (5:59 / km) +188m 5:21 / km
ahr:161 max:182

Woke up at 6.45 and pressed snooze, then decided to look at my e mails and found, for the second day in a row, an e mail from Alexei that may aswell have been entitled "this is why everything you've ever coached is crap." Was too angry to continue my snooze, and his anger got me up the hill for times for my next Lydiard session. I am now a lot less angry and ready to face the day. As for the Hills, I couldn't find one super appropriate for the springing session, but I will continue looking. The best gradients on East Rock are a bit bushy. Might have to try Canner St or something next time.

Thursday Apr 7, 2011 #

rhr:52 (sick) (rest day)

What the hell? Felt fine yesterday, today I am a shivery mess. My HR is up but not crazy up, so I am going back to bed in the hope of feeling better later on today. Saying that, I have been miserable all week - I Put it down to PMS but maybe it was something else.

Wednesday Apr 6, 2011 #

6 PM

Running 48:27 intensity: (13:53 @1) + (12:02 @2) + (17:08 @3) + (5:24 @4) 7.8 km (6:12 / km) +250m 5:21 / km
ahr:148 max:182

First Lydiard Hills session. First went for a jog with Boris and Kat and entirely by accident also Mike and Marie. We plan things far better when we plan nothing at all, it seems! Then Boris and I peeled off to do the session. The closest hill was a more gentle slope, so we did bounding up, a couple of mins flat jog, then a fastish run back down. 5 reps in 15 minutes, hill was possibly slightly shorter, but good to get a feel for the session.

In a highly exciting installment of the New Haven Nature Club, Boris and Mike saw a bird catch a fish. Marie and I were inside though. Fail.

Tuesday Apr 5, 2011 #

7 AM

Running 1:02:50 intensity: (5:36 @2) + (35:14 @3) + (22:00 @4) 11.69 km (5:22 / km) +256m 4:51 / km
ahr:162 max:181

Pretty miserable morning out round East Rock, warm in the fog. Despite this a good session, 5 x 6 (3) at marathon tempo, and not feeling yesterday's tiredness at all after the first rep. Must just think that every day it stays miserable I can get another day of quality in before the heat hits!

Monday Apr 4, 2011 #

Core 12:00 [1]
ahr:117 max:144

Way too hunger to go gym it, and what with feeling tired, did a quick uber core circuit at home. 3 sets each of:

12 sit ups, 12 obliques, 20 Russian Twists
25 Runner's Arms, 10 power presses, 10 lat raises
12 press ups, 12 tricep dips.

I just remembered while mine were hurting lots that Ali is probably rubbish at press ups because she has a shoulder that likes to dislocate. So she is superwoman after all.
5 PM

Recovery 43:59 intensity: (3:21 @1) + (18:05 @2) + (22:33 @3) 5.05 mi (8:42 / mi) +86m 8:16 / mi
ahr:149 max:166 shoes: 09 Saucony Grid

Tired today, feeling it in the legs. Glad I took the chance to get an extra 45 mins or so in bed this morning. Nonetheless, the sun came out for a little bit as I was running, and East Rock still looked lovely. Less lovely was the 6 or 7 people I ran past whilst out there, completely failing to even look at me, never mind acknowledge my "good evening" smile. Miserable buggers.

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