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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Jun 30, 2007:

activity # timemileskm+m
  Orienteering16 11:48:21 29.02 46.7 510158 /200c79%
  Cycling12 9:06:44
  Recovery7 3:25:257 /7c100%
  Intervals3 2:45:51
  Running5 2:45:09
  Strength3 2:37:13
  Relay1 1:12:00 4.78(15:03) 7.7(9:21)17 /21c80%
  Circuits1 49:28
  Total26 34:30:11 33.8 54.4 510182 /228c79%
averages - sleep:10 rhr:44

» now

Saturday Jun 30, 2007 #

Running 30:00 [3]
shoes: Saucony Cohesion

Warm up for Classic race. Was difficult to get onto the model map as a lot of vegetation, and stomach not feeling good at all. Despite feeling fine when I ran yesterday there was fresh blood again afterwards, and during warming up on Saturday, so warm up was restricted to a bit of jogging and a small amount of strides.

Orienteering race 1:21:15 [5] ***** 10.0 km (8:08 / km) +270m 7:10 / km
ahr:185 max:194 spiked:20/27c slept:10.0 shoes: Saucony Cohesion

WOC Selection Classic race. Far better than yesterday in that I felt in control most of the time, and coped much better with the mistakes I made. Looking at Helen's splits I lost time on:
2, where I was clinging to the paths (although as this helped to build my confidence I'm not sure that's a bad thing)
7 (not sure how),
10 where I was on the wrong side of the open depression, relying too much on compass then contour/ground features
13 overly cautious path clinging again
18 Rough compass out to path/veg boundary brought me out far too far to the right, relocated straight away but significantly off course
19 Managed to cross a path without realising and go too far down the path running south, so ended up nearer number 20 and having to cut back across the slope
22 Path clinging again, getting tired

All in all I felt relatively positive about the course, physically it felt good aside from a little struggle in the butterfly, but again was disappointed with my result. I guess the good thing was that the mistakes were all higher technique errors, as opposed to basic "I have no idea where I am errors" that I've been getting recently, and so it felt better, but there was still considerable time loss. Still, a big improvement mentally on yesterday's race.

Stomach was awful on finishing, couldn't warm down as was all cramped it and fresh blood again.

Friday Jun 29, 2007 #

Cycling 16:59 [2]
ahr:120 max:143

Easy cycle into work

Cycling 20:07 [2]
ahr:117 max:141

Easy cycle back from work.

Running 25:00 [3]
shoes: Saucony Cohesion

Warm up for the Sprint WOC selection. Jog on the model map, plenty of strides, stomach actually feeling pretty good and legs etc everything fresh.

Orienteering race 17:17 [5] ***** 2.8 km (6:10 / km) +35m 5:49 / km
ahr:186 max:197 spiked:15/17c slept:9.0 shoes: Saucony Cohesion

Grrr. WOC Sprint Selection. Results wise a total catastrophe, though spike rate wise not too bad. Was planning ahead well, taking the smooth lines, maybe a little cautious at the start but generally really good until number 10, wher eI had a momentary lapse of concentration. Registered seeing the Hensmans, not the fact they were sat on a BENCH, and hence ran to the next bench and attacked from there. Hit number 11 without realising, panicked, and faffed about until finally I saw the sculpture, realised I should be directly below it, and dropped into the control having wasted up to 1.17. Obviously a monumental error for a sprint race and really disappointing. After that were a couple of perhaps slightly sub optimal results, but that leg was where I lost the top five I was aiming for. Really annoyed with myself and struggling to find the motivation to drive north for the rest of the weekend. Luckily Jane is a legend, as is my mum, and felt a bit better after an hour or so.

Running 17:00 [2]

Warm down with Jane.

Thursday Jun 28, 2007 #

Cycling 15:38 [2]

Cycle into work.

Cycling 17:32 [2]

Cycle home, pretty speedy!

Intervals 36:58 [4]
ahr:152 max:190 slept:8.0 shoes: Saucony Cohesion

Short intervals/speed up session before races at the weekend, similar to last Friday morning as that worked really well pre middle race. Ten mins warm up, two sets of strides, then 4 90 second efforts with a full recovery between, tens mins back and good long stretch. Legs feeling good but slightly worried about my chest, hopefully just hayfevery after all this rain.

Wednesday Jun 27, 2007 #

Cycling 16:34 [2]
ahr:127 max:153 slept:8.0

Into work.

Cycling 18:08 [2]
ahr:128 max:157

Cycle back home, throat not feeling great.

Cycling 14:00 [2]

Cycle to Mhairi's and back.

Recovery 33:11 [3]

Jog around sections of Kitch's fell race with Mhairi. Felt better after doing so and legs felt pretty good by the end. Lots of scrambling up and down scree stuff, and always a pleasure with Miss M on top form.

Tuesday Jun 26, 2007 #

Cycling 14:19 [2]

Up to KB.

Cycling 13:25 [2]

From KB to George Square, courier stylee and absolutely not carrying sodium hydroxide and assay kits. Oh no.

Cycling 15:02 [2]

Back to work.

Cycling 19:09 [2]

And home - feeling a bit wobbly so had to eat a bit before intervals.

Intervals 1:04:53 [4]
ahr:152 max:193 slept:8.5 shoes: Saucony Cohesion

Intervals session before selection races. As Kitch suggested, did a small pyramid of 200, 400, 600, 200, 600, 400, 200, but instead of a set rest had a full heart rate back below 120 recovery. Legs feeling good, speed felt alright, looking forward to running at the weekend!

Monday Jun 25, 2007 #

Cycling 39:00 [3]

Cycle to work and back.

Recovery 33:38 [2]
ahr:137 max:148 slept:6.0 shoes: Saucony Cohesion

Nice recovery run around Craiglockhart, pace pretty sharp for 70%, feeling nice and bouncy. The sun even came out for a wee while so the views across the Forth were lovely.

Sunday Jun 24, 2007 #

Orienteering 1:04:25 [3] *****
ahr:143 max:170 slept:8.0 shoes: Shiny silver integrators

Pairs session at Gullane with Kir. Only had one map so did map memory, simplified well but a couple of blips where had visualised things a bit wrongly. Physically feeling refreshed and strong.

Saturday Jun 23, 2007 #

slept:4.5 (rest day)

Humungous day of travelling to get home and couldn't sleep after Friday's race, wasn't tired after the masses of sleep the week before! Can't wait to get back to some kind of routine.

Friday Jun 22, 2007 #

Running 25:05 [4]
ahr:144 max:181 slept:11.0 shoes: Saucony Cohesion

Went for a morning loosen up session. 5 mins jogging, 2 sets of strides, then three terrain 90 second intervals with 1 minute rest. Legs feeling much better after all the sleep and resting and stretching etc.

Orienteering race 53:28 [4] ***** 5.4 km (9:54 / km) +205m 8:19 / km
ahr:178 max:191 spiked:12/20c slept:11.0 shoes: Shiny silver integrators

Well, in good things, my legs felt really good. Unfortunately my brain appeared to be left in Stockholm. I thought I crossed the World Cup start line feeling focussed and with a plan, but that plan went out of the window straight away, trying to drift into number one instead of going from my definite attack point (the marsh corner with boulder), I got caught by Sandra before getting number one, and from then on it was a mental disaster, with me running her race instead of mine. Even when I lost her halfway through was constantly looking over my shoulder and when Laura caught me she had the same effect. Really disappointed with myself as I can't remember the last time I orienteered that badly. The first couple of errors totally knocked my confidence and there were three times I came to within breathing distance of the control then had a confidence crisis and ran off again. Couldn't keep contact into the circle and was constantly thinking about others performance instead of mine, which is not something I normally think about at all when orienteering. A really disappointing way to end the two weeks away.

Thursday Jun 21, 2007 #

Orienteering 44:46 [4] ***** 4.1 km (10:55 / km)
ahr:165 max:185 spiked:13/16c slept:11.0 shoes: Shiny silver integrators

After a long sleep went to the model event on Jarekollen. Took it pretty easy to get really familiar with the map. Really easy to lose contact but excellently mapped. Physically still feeling like shite, really similar to yesterday, so spent the afternoon resting, with a leg massage and ice bath and long stretch.

Wednesday Jun 20, 2007 #

Orienteering 1:26:04 [3] *****
ahr:147 max:173 spiked:19/21c slept:9.0 shoes: Shiny silver integrators

Got to Hovden in the evening and ran from the hut to the training are and did 45 odd mins of slow terrain familiarisation. Physically felt grim, legs really stiff, chest tight, not good. Beautiful location though.

Tuesday Jun 19, 2007 #

Orienteering 49:01 [3] **** 3.9 km (12:34 / km)
ahr:165 max:181 spiked:9/12c slept:6.5 shoes: Shiny silver integrators

Day of travelling then the Nydalen evening event in Oslo. 1:7500 scale screwed up my brain at the start, then I was just crap, not navigating confidently in the thick stuff and by the end was taking long path routes. Dawdling everywhere, really rubbish! Nice dip in a lake afterwards though.

Monday Jun 18, 2007 #

Orienteering 47:36 [3] **** 5.1 km (9:20 / km)
ahr:162 max:179 spiked:10/12c slept:8.0 shoes: Shiny silver integrators

After a surprisingly restful full night's sleep on the åarty boat went out onto Viksjö for some training and felt great! Running well, heart rate well down but speed up and was spiking most of the controls spot on, planning ahead well and simplifying well. Quite frustrating to feel good after all the races, but all the same really enjoyed the session!

Running 41:27 [3]
ahr:154 max:175 shoes: Shiny silver integrators

Run out to Viksjö and back - feeling rather good which is all a bit random after yesterday's mission!

Sunday Jun 17, 2007 #

(rest day)

Another day full of travelling!

Saturday Jun 16, 2007 #

Event: Jukola 2007

Relay race 1:12:00 [4] ***** 7.7 km (9:21 / km)
ahr:176 max:195 spiked:17/21c slept:10.0 shoes: Shiny silver integrators

Venla last leg. Started off really well, spiking anf running hard, then had a patch of 4 or 5 controls in the scrappy bit in the middle that I just couldn't hit bang on no matter how hard I tried. Really frustrating. Improved again by the end and passed a big pack four from the end, but lost a lot of time faffing in the middle. Disappointing run, but good rescue by the end I guess.

Friday Jun 15, 2007 #

Orienteering 53:51 [3] ***** 5.9 km (9:08 / km)
ahr:173 max:185 spiked:9/11c slept:10.0 shoes: Shiny silver integrators

Lovely Jukola training on a gorgeous area. Set off chasing the rest of the Brits and had passed everyone but John by the 4th control, and was caught again by Mark on the way to number 5. Was spiking controls well, moving confidently but still physically not 100%. Really enjoyed the switch back to normal orienteering after all that sprinting!

Recovery 26:30 [2]
ahr:139 max:146 shoes: Saucony Cohesion

Short flat recovery run to desperately try and get the legs feeling half decent again. Good stretch afterwards but still generally feeling a bit rough, throat a little scratchy too.

Thursday Jun 14, 2007 #

Orienteering race 14:12 [5] ***** 2.5 km (5:41 / km)
ahr:191 max:203 spiked:13/17c slept:7.0 shoes: Shiny silver integrators

WC Sprint race quali. Was stupidly nervous beforehand, but rather than affecting my stomach as usual it was my legs, which just felt really wobbly and funny and didn't want to warm up at all! Managed to force some strides and set off with a plan to simplify as much as possible, take smooth lines into and out of controls and stay in control the whole time. Worked really well until the third control from the end where I lost concentration and instead of forcing myself to the left to the control drifted straight on to the penultimate control instead. Realised I was at the wrong one then panicked a bit and lost maybe 25 seconds/30 seconds all together. Just needed to maintain that concentration all the way till the end. Physically felt pretty shit too, normally feel strong in that kind of semi urban terrain and was really struggling to reach anything like full speed on the flat.

Orienteering race 17:34 [5] ***** 2.9 km (6:03 / km)
ahr:185 max:202 spiked:12/14c shoes: Shiny silver integrators

WCup B final race. Having waited a very long time for the race was actually feeling pretty relaxed by the start, ready to get it over with! Wasn't so nervous and the course started off with easier controls getting gradually harder, which eased you in quite well. One not so great route choice and a hesitation on popping out between two buildings probably cost me a definite A final spot for next week, and physically again didn't feel so hot. I guess overall the experience has been a positive one though, to come close to qualifying despite feeling that it was well within me to do more.

Wednesday Jun 13, 2007 #

Orienteering 24:16 [3] ****
ahr:166 max:189 spiked:6/9c slept:6.0 shoes: Shiny silver integrators

Model event for the sprint final. Jogged round but heart rate pretty high considering. Got a bit baffled by the magnetic rock around one and wasn't overly confident so went out again to do too laegs faster, and this was much better.

Orienteering 12:43 [4] *** 2.1 km (6:03 / km)
ahr:173 max:187 spiked:11/12c shoes: Saucony Cohesion

Sprint model race for the first round. Ran two legs off, one leg on and aside from the first control where the scale took a little getting used to, I was navigating well, planning ahead and taking smooth routes, though this was easy with the speed not being 100%.

Tuesday Jun 12, 2007 #

slept:9.0 (rest day)

Travelling from 8am until 12.30pm Finnish time, so no time for any training. Tiring!

Monday Jun 11, 2007 #

rhr:44 slept:9.0 (rest day)

Rest day today - was planning on final set of intervals but have been really tired all day and sleepy, so ate loads of veg, am about to curl up with glamour magazine and get an early night.

Sunday Jun 10, 2007 #

Orienteering 15:43 [4] ****
ahr:166 max:180 shoes: Shiny silver integrators

More sprint race training on the 1:5000 map at South Achray. Short course, not as confident in the forest as in the urban stuff. Need to ensure retain control in these sections.

Orienteering 28:50 [3] ***
ahr:161 max:180

Went to the Trossachs to try and do some middle race practice is good detailed terrain but the veg was really really thick and would have soley succeeded in knackering myself. Did a low level run through the marshes instead reading all the detail, and nearly stood on a baby deer in a hole.

Saturday Jun 9, 2007 #

Running 26:37 [3]
ahr:153 max:175 shoes: Saucony Cohesion

Warm up and down from sprint training.

Orienteering 15:46 [5] ****
ahr:177 max:186 shoes: Saucony Cohesion

Sprint race training at George Square. Kept coming across locked gates etc that weren;t mapped but still managed to stay in control, plan ahead, take smooth lines. Into the scale a bit more now. Need to remember rule number 1 - read all the detail to the first control.

Friday Jun 8, 2007 #

Cycling 13:20 [2]
ahr:122 max:148

Cycle to gym

Strength 48:37 [4]
ahr:108 max:150

Final strength session before World Cup. Got a twinge in my right arm halfway through and so didn't complete the session. Twinge had gone by lunchtime.

Clean lift 37.5kg 4 x 3
Quarter squat 65kg 4 x 4
BB OH Press 32.5kg 2 x 3
Cable leg add/abduction 7 kg 3 x 10 each way

Cycling 16:44 [2]
ahr:109 max:141

Cycle to work from the gym

Cycling 12:51 [3]
ahr:126 max:158

Cycle to Waverley to meet mum.

Thursday Jun 7, 2007 #

Cycling 8:38 [2]
ahr:126 max:147

Cycle into George Square.

Cycling 15:01 [2]
ahr:110 max:141

Cycle into work from George Square.

Cycling 16:55 [3]
ahr:125 max:156

Cycle home from work.

Orienteering 28:53 [4] ****
ahr:165 max:187 shoes: Saucony Cohesion

Sprint race training. 1237 run to Astley Ainslie, then 16.16 race round the grounds. Unknown territory but was planning ahead well, navigating in control and running well - legs stiff but going well.

Recovery 12:37 [2]
ahr:153 max:166 shoes: Saucony Cohesion

Run back from AA to home.

Wednesday Jun 6, 2007 #

Cycling 31:05 [2]
ahr:124 max:152

Cycling from work via home to gym.

Cycling 18:00 [2]

Cycling into work.

Circuits 49:28 [3]
ahr:107 max:160 shoes: Saucony Cohesion

Running tech session with Steve. Just the two of us so loads of good advice. A bit of drills, some jumping and some exercises all focussing on control and placing feet with confidence. Really good.

Cycling 9:59 [2]
ahr:125 max:157

Cycle home

Tuesday Jun 5, 2007 #

Cycling 14:41 [2]

Cycling to work. Seem to have much more energy having an easier week than last week, this is good!

Cycling 18:44 [2]

Cycle home from work. Still full of energy but stomach still all over the place.

Intervals 1:04:00 [5]
ahr:145 max:195 slept:7.0 shoes: Saucony Cohesion

Highest heart rate in ages. Today was an awesome intervals session, pushed hard the whole way, and it hurt the whole way, but the times were good and felt great afterwards. Session was 5 sets of 400m (20secs) 400m (3 mins), and the times were something like:

Warm up 27.35 Jog
1.15 (0.20), 1.18 (3.00)
1.13 (0.20), 1.18 (3.00)
1.13 (0.21), 1.16 (3.00)
1.14 (0.20), 1.17 (3.00)
1.13 (0.21), 1.15

Warm down 10.03 to Sports Union office.

Recovery 19:00 [2]
ahr:155 max:170

Recovery run back from the gym. Stomach nastiness subsiding and legs feeling surprisingly good. Yey for that!

Monday Jun 4, 2007 #

Cycling 11:39 [2]
ahr:133 max:151 slept:7.5

Cycle to the gym.

Strength 55:20 [5]
ahr:116 max:151 slept:7.5 shoes: Saucony Cohesion

Penultimate strength session, back to set one. Am feeling a bit better technique wise with the cleaning, but had reached failure by the end of the last set! Really tough morning, felt good to finish though and I'm amazed at the difference between me now and me six months ago! Went something like this:

Power clean (thigh) 35kg 4 x 3
Push press 32.5kg 4 x 4
Back squat 57.5kg 4 x 3
Hanging leg raise (L,R, OH) 3 x 3
Candlesticks (pike) 3 x 6 (wobbly!)

Cycling 15:30 [2]
ahr:119 max:147 shoes: Saucony Cohesion

Cycle to work.

Cycling 16:36 [3]

Feeling good, speed cycle back home. Actually got sweaty for once!

Recovery 1:01:46 [2]
ahr:138 max:151 slept:7.5 shoes: Saucony Cohesion

Gossip runs are soooo much more fun when you both have plenty of gossip! I won't reveal my partner in crime but it was a fun run full of giggles and overexcited heart ratedness making even the Meadows look interesting. Feeling pretty loose, guess the weekend was pretty relaxing in comparison to last week. Looking forward to intervals tomorrow, hope the stomach sorts itself out, has been iffy since Friday. Good day, good day :)

Sunday Jun 3, 2007 #

Orienteering 32:57 [5] ****
ahr:166 max:184 slept:10.0 shoes: Shiny silver integrators

Good night's sleep and a trip to Tentsmuir for some middle race practice. Running really strongly and navigating well, maybe aiming off a little too dramatically on the ridges but readintg the detail well at speed. Much more encouraging than yesterday!

Saturday Jun 2, 2007 #

Cycling 27:42 [2]
ahr:123 max:167 slept:4.0

Cycling to Blackford in the most stupid way possible.

Orienteering 19:44 [4] ***** 2.0 km (9:52 / km)
max:189 spiked:9/12c slept:4.0 shoes: Shiny silver integrators

Graeme's sprint O training in Blackford quarries. After the events of last night my head wasn't really with the orienteering, and badly overshot most things for the first few controls. Wasn't going by the old laws of sprint, and too much running and hoping. Must sprint as much as possible in the next week I think to sharpen up my sprint brain. Not overly impressive, but running physically well despite lack of sleep :s

Recovery 18:43 [2] ***
ahr:154 max:175 spiked:7/7c slept:4.0 shoes: Shiny silver integrators

Jog round 7 controls on the longer course to collect them in and loosen up.

Cycling 13:47 [2]
ahr:127 max:157

Cycle home and back to back...yey!

Friday Jun 1, 2007 #

Cycling 13:59 [2]
ahr:114 max:142

Cycle to the gym.

Strength 53:16 [4]
ahr:106 max:144 slept:7.0

Strength session number two of World Cup build up program. Took a bit of trying to get the add & abduction stuff right so that wasn't great, but had to rush off to Leith PS. Session was:

Power clean from thigh 32.5kg 4 x 3
Power quarter squat 60kg 4 x 4
OH BB Press 30kg 4 x 3
Cable Leg Add/Abduction 7kg 3 x 10
DB Row 14kg 2 x 10

Cycling 13:41 [2]
ahr:119 max:148

Cycling from gym to Leith PS to give out prizes in Assembly!

Cycling 17:59 [2]
ahr:113 max:134

Cycle from Leith PS to work - actually feeling a lot better than I have done all week despite last night's tough session. Maybe it's just because I finally serviced my bike so it actually goes somewhere now.

Cycling 20:00 [2]

Cycle home from work - end of my heavy week. Phew!

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