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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Apr 13, 2012:

activity # timemileskm+m
  Orienteering3 2:52:13 13.88(12:25) 22.33(7:43) 49265 /76c85%
  Running3 1:25:26 8.89(9:37) 14.3(5:58) 259
  Recovery1 10:00 1.0(10:00) 1.61(6:13)
  Total5 4:27:39 23.76(11:16) 38.24(7:00) 75165 /76c85%

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Friday Apr 13, 2012 #

Running 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Grey Saucony Excursion

Made the mistake of going on a warm up with Alex to test the head cam. It was a bit long for me! But time spent with the Jospe is always worth it.

Orienteering 21:16 [5] *** 3.1 km (6:52 / km) +105m 5:52 / km
spiked:16/20c shoes: Grey Saucony Excursion

Ho hum. The Sprint course at U West Georgia was fun, but it was too long as predicted. I did alright at the start, mostly on top of the trickier navigation (although two of my non-spikes come from what I now believe to be sub optimal routes), but then massively fluffed the route choice legs, the first by a little and the second by a lot, and got very bloody legs as a result. The whole loop after the spectator I was exhausted. Too much with no intervals behind me. All that sound very negative but I did enjoy the flow at the start, and the tricky bits.

Recovery 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Grey Saucony Excursion

Short recovery jog. Already feeling done in. Oopsie!

Thursday Apr 12, 2012 #

8 AM

Orienteering 42:46 intensity: (5:10 @1) + (4:49 @2) + (18:30 @3) + (10:26 @4) + (3:51 @5) 7.25 km (5:54 / km) +76m 5:36 / km
ahr:161 max:187 spiked:12/14c shoes: Grey Saucony Excursion

"Light" sprintervals with Boris, on a course ably designed by adalgleish. Was running better than expected, lights feeling a bit wobbly but hoping that's the pre breakfast effect. Boris is very good for my training motivation.

Wednesday Apr 11, 2012 #


Exciting moment of shuttle rage this morning. They sent a small van for a 9.30 Orange line pick up, and it was full after my stop. Some guy decides to race after the bus for three stops anyway, and eventually, when she refuses to let him on for the third time, throws his full cup of coffee as hard as he can at the window. It is frustrating but man, you clearly needed that coffee! On a side note, I really need to stop being scared of the roads and start cycling to work again.

Fun moment of the day number two, I get to the front of the queue at Starbucks, and the girl there goes "Yey, it's my smiley person!" and proceeds to tell all the staff how happy I always am.

Seems a smile really does goes a long way!

I get to see Boris tonight! Maybe that's why I was so happy.
6 PM

Running 40:01 intensity: (1:48 @1) + (3:23 @2) + (21:56 @3) + (11:31 @4) + (1:23 @5) 6.41 km (6:15 / km) +212m 5:22 / km
ahr:163 max:185 shoes: Grey Saucony Excursion

Yey! Today was a special treat and I got to run with M & M AND Boris. It was pretty great. We took a slightly different West Rock route and although it was supposed to be easy, I pushed consistently on the hill and actually felt good. There is hope yet. Maybe extreme rest is the key after all? :D

After the run we invited ourselves for tea and Rob joined us, and there was much fun to be had. Yey!

Tuesday Apr 10, 2012 #


12.2km, 16 controls. I am going to die, either of running too much or boredom.

Also, our sprint got longer. When your sprint selection race is 600m longer than the predicted distances at WOC,and would take running 4.12mins/km to run in 13 minutes in a completely straight line, it's probably too long.

I am still looking forward to the weekend. But it is going to kill me.
6 PM

Running 25:25 intensity: (36 @1) + (3:27 @2) + (21:15 @3) + (7 @4) 4.36 km (5:50 / km) +47m 5:32 / km
ahr:154 max:171 shoes: Grey Saucony Excursion

Rob and I combined a trip to Trader Joe's with an explore of Racebrook Tract. Marie was right - exactly what we need right now! Great little run and Rob is getting stronger all the time. I felt pretty crappy all night but running felt good, so I'm now almost convinced it's just allergies.

Monday Apr 9, 2012 #


I have barely moved from the sofa all day, but I have done everything I can possibly do on the paper without input from others. What a waste of a beautiful sunny afternoon. But it feels good to be slowly approaching done.


Oh man. I am not built for post midnight paper writing. Wrecked today!

Saturday Apr 7, 2012 #


I'm way too exhausted to work on my paper now. I think you can call that Mission Accomplished, Mr Walker!
10 AM

Orienteering 58:12 intensity: (15 @1) + (4 @2) + (1:00 @3) + (24:19 @4) + (32:34 @5) 6.92 km (8:25 / km) +173m 7:29 / km
ahr:183 max:190 spiked:18/21c

Great late birthday present from George and Lyn. A control pick style red course at Sessions, which was a great use of the area, meaning that prior knowledge wasn't too much of a bonus. At the start I had a mega sore throat but that went away. HR high throughout, but I think it's allergy time probably. Orienteering was not too bad, plenty of legs of the kind I'm bad at - across slopes, and they were mostly okay. Bad route choice to number 21, should have stayed lower over the crest of the spur instead of going all the way to the road.

I am incredibly weak on the hills - looking forward to getting back into some strength stuff. Not too bad on flat stuff, but no real sprightley-ness. Despite feeling sub par, it was a very enjoyable outing.

Orienteering 49:59 intensity: (18 @1) + (9 @2) + (10:16 @3) + (39:05 @4) + (11 @5) 5.07 km (9:52 / km) +138m 8:41 / km
ahr:174 max:184 spiked:19/21c

And then, because it was there, I did the green with no paths. It didn't change too much not having them, as the hills and walls are very clear. I was pretty dead in the legs by then so it was all a bit slow, but it's amazing how different the course was and it still felt like good training. Thanks George & Lyn! Only major mistake was not concentrating on the way back to the finish and going wobbly. Minor mistake where I almost missed number 13, but realised pretty soon.

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