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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Orienteering2 2:45:56 13.11(12:40) 21.09(7:52) 627
  Running3 1:49:26 12.23(8:57) 19.68(5:34) 419
  Hills1 1:10:21 7.02(10:02) 11.29(6:14) 346
  Recovery1 40:01 3.82(10:28) 6.15(6:30) 82
  Core1 20:33
  Hill intervals1 2:00
  Total7 6:48:17 36.18 58.22 1474
  [1-5]7 6:42:09

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Sunday May 15, 2011 #

10 AM

Orienteering 2:18:53 intensity: (6:08 @0) + (2:27 @1) + (3:43 @2) + (1:21:48 @3) + (44:36 @4) + (11 @5) 17.06 km (8:08 / km) +508m 7:05 / km
ahr:166 max:185

This weekend has been really depressing for me on a running level. It was really fun on a this place is full of really great people level. I started fast and skipped early today, hoping that I could stick with Sam and co for a bit when they caught me again. In reality, they caught me earlier than I expected and I was completely unable to stick with them. I don't think I was losing much on trails but in the woods I was really losing. Messed 12 by not really reading well enough in the circle, and by 14 I was alone again, thinking how rubbish it was that I always end up alone on these mass start things. Then I got on the wrong trail, dropped too low on the wrong side of the spur, was set right by Hillary, and then promptly turned my ankle on the way down onto the right side of the spur. I sat for a bit and cried, not because my ankle hurt but because I was so disappointed with actually being so much further away from being fit than I thought I was, and life hasn't been much fun recently but I thought I was at least getting somewhere with that. Then I heard people and jogged down to see a large group of people, including Miss Jospe, and decided to continue after all. I then led them on the worst route ever to 17, and proceeded to pick a poor one to 18. Halfway there I decided I was having a rubbish time and decided to turn in, but Alex wouldn't let me. We jogged the butterflies together with the big group of people, and I started to enjoy myself again because Alex is amazing, the woods were beautiful and I saw a turtle. We were slowly inching ahead of the group until we picked the bad northern route to number 33, where everyone got past us. Still, we finished in under ten mins per km, I got a long terrain run out of today, and I really confirmed that I know some great people.

I don't really like long ungaffled mass start races at all. They don't play to my strengths one bit.

Sorry for everyone I was upset at today. You collectively made me feel a lot better. Thank you all.

Edit: Quickroute here:

Looking at the route there were more stupid route choices than I thought too. Many things to work on.

Saturday May 14, 2011 #

2 PM

Orienteering race 12:10 intensity: (22 @1) + (7 @2) + (2:36 @3) + (8:35 @4) + (30 @5) 1.95 km (6:14 / km) +38m 5:41 / km
ahr:174 max:188

My first leg. Really tough going up the steep hill to the butterfly centre, and I hesitated way to much on 2-3. Good after that though.

Orienteering race 14:53 intensity: (16 @1) + (4 @2) + (2:19 @3) + (11:51 @4) + (23 @5) 2.08 km (7:09 / km) +81m 5:59 / km
ahr:174 max:187

My second leg - trickier orienteering this time. Went out not too far behind the Hungarian guy but he killed me up the second hill and was alone from then on. A hesitation at 4 an a sub optimal route to 8. Otherwise good. My legs haven't tried to run that fast in a long time. Quite sore now.

Edits: here are my routes:

Pt 1:
Pt 2:

On looking at the splits I'm disappointed that I seem to be the slowest of the fast crew out there. I know I haven't been training for fast yet, but my definitely improved fitness doesn't appear to be translated to percentage behind winner. Have I just forgotten how to race?

Running 6:46 intensity: (1:51 @1) + (41 @2) + (4:14 @3) 1.04 km (6:29 / km) +21m 5:54 / km
ahr:152 max:167

A little warm down.

Friday May 13, 2011 #

7 AM

Running 41:56 intensity: (1:26 @1) + (6:52 @2) + (25:32 @3) + (8:06 @4) 7.88 km (5:19 / km) +126m 4:56 / km
ahr:159 max:178 shoes: Red Saucony Cohesion

Quick little wind up session before the weekend. 10 sets of 90 x 30s. Fun! Made it out of the door at 6 something (just!). Very proud.

Thursday May 12, 2011 #

8 AM

Hills 1:10:21 intensity: (3:35 @1) + (9:34 @2) + (39:33 @3) + (17:39 @4) 11.29 km (6:14 / km) +346m 5:24 / km
ahr:160 max:182

Hills session on East Rock. I don't have the zen like patience of Kitch to run 20 times up the same hill, but looped round two of the East Rock summits. Did two sets of 4, with a slightly extended tempo section between the two. Felt much better than the last couple of days, and ended at the very top, where the views were stunning. Did I make it clear yet that I love this weather?

Wednesday May 11, 2011 #

(rest day)

When will I learn that my body doesn't work like other people's, and when I get tired I need to rest? Taking a day today in the hope I feel fine tomorrow. Last week felt great but was biggest volume in a while. Need to be careful.

Tuesday May 10, 2011 #

Hill intervals 2:00 [3]

Well, the god of hills refused to let me off today, and we had a fire scare at work. So I got to do nine floors of stair action after all. Legs buggered.


Anyone any ideas why OCAD and Cute PDF writer refuse to co-operate to save my courses as PDFs? It worked fine for the Yale map stuff...could it be because I'm using a JPEG as the template? Or is my computer just silly?
8 AM

Recovery 40:01 intensity: (18:13 @1) + (19:15 @2) + (2:33 @3) 6.15 km (6:30 / km) +82m 6:06 / km
ahr:137 max:154

Ha ha! Turns out yesterday's easy run was not so easy and I was a tired mess this morning. Sat down for a bit by the Pavilion and decided to set my watch for 144bpm, and stay below that as it was another unbelievably gorgeous morning and I didn't want to give up and go to work. Glad I stayed out.

Monday May 9, 2011 #


TIRED! Going to combine laundry, deposit on new place and sloooow jog this evening I think.
6 PM

Running 1:00:44 intensity: (4:38 @1) + (8:30 @2) + (42:32 @3) + (5:04 @4) 10.77 km (5:39 / km) +272m 5:01 / km
ahr:158 max:179

So, Boris was back (yey! Boris!) and he joined me for my jog, so it was less slow than I had planned but that was fine. We made ourselves go up to the top of the little hill in the theme of the last week, and then on the way down, I managed to turn my right ankle, not once, but twice, and both times I more embarrassingly managed to pretty much punch Boris in the nuts with my flailing arms. Welcome back Boris! Absolutely stunning evening, perfect temperature, a very slight breeze, woods all leafy. Can it stay like this all summer please?

Core 20:33 intensity: (19:27 @1) + (1:06 @2)
ahr:119 max:144

Little mini circuit doing 3 rounds of 20 of last Wednesday's exercises to Vitalic. Vitalic is awesome work out music. And dancing music. Even in a totally empty house. Rock on.

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