Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Nov 30, 2007:

activity # timemileskm+m
  Cycling18 13:47:01
  Orienteering7 9:07:03 32.57 52.42 330139 /177c78%
  Strength6 7:46:56
  Recovery7 3:16:55
  Circuits3 3:13:37
  Long run1 1:49:57
  Warm up & strides5 1:24:11
  Running2 45:27
  Hills2 45:21
  Intervals2 39:38
  Total27 42:36:06 32.57 52.42 330139 /177c78%
averages - sleep:10.3 rhr:48

» now

Friday Nov 30, 2007 #


...felt much better by Friday morning! But decided to leave my kit at home for the First Aid weekend so that I would be forced to rest - will do me good!

Thursday Nov 29, 2007 #

Cycling 45:00 [2]
slept:6.0 (sick) (rest day)

Just to work and back - felt okay in the morning but by the time I got home the white spots had appeared on my tonsils and I thought better of going out to train. Unfortunately it was Jesse's last night out in Edinburgh ever, so I went out, I drank three drinks and went to bed by half one, amd miraculously by Friday...

Wednesday Nov 28, 2007 #

Cycling 39:22 [2]
ahr:119 max:160

Various cycling around town.

Circuits 1:00:31 [3]
ahr:107 max:169 shoes: Blue Saucony Grid

Ace core session with Steve - the last few floor exercises we did all together were the toughest set yet, all done with 2kg. Plyometrics looking and sounding good. Ace.


I feel like I should add one hour of sweaty bouncing around to Akron/Family to my diary for today - they even let me play tambourine for them! Awesome gig, was knackered by the end, and it went on really late, meaning that by Thursday...

Tuesday Nov 27, 2007 #

Cycling 19:05 [3]
ahr:114 max:143 slept:9.0

Cycle into work, feeling much better today.

Recovery 38:49 [3]
ahr:139 max:171 slept:9.0

Got to intervals late having suffered yet another frigging bike puncture and had to push it home, and felt rubbish, stomach churney, throat a bit scratchy and angry! So I went for a jog with Jess, Tullie, Oleg and Andrew instead and felt much better for it. Will try and get up tomorrow and do intervals if I feel recovered, as I'll have to wait till the bike shop is open to buy a new inner tube before I can head to work anyway.

Monday Nov 26, 2007 #

Cycling 31:06 [2]
ahr:122 max:156 slept:8.0

Cycle to the dentist and then to work - feeling a bit wobbly post dentist, think I still need to eat more after the weekend.

Strength 1:13:32 [4]
ahr:115 max:158 slept:8.0 shoes: Blue Saucony Grid

Strength session at the gym - was supposed to be very heavy and I did manage to up every weight, but was pretty tired from the weekend so it wasn't maximal.

Hang cleans from knee 35kg 5 x 5
Split push press behind neck 35kg 5 x 4
Landmines 17.5kg 3 x 10
BB Roll outs 3 x 10 (substitute for kettlebells)
Lateral pull downs 41kg 4 x 5 (couldn't manage 3 x 10s!)
Lock and rolls 3 x 10

Cycling 25:05 [2]
ahr:112 max:144

Cycle home, feeling really weak and rubbish, slept for two hours as soon as I got back, then slept all night too. Ooops.

Sunday Nov 25, 2007 #

Long run 1:49:57 [4]
ahr:160 max:192 slept:6.0 shoes: Integrators

Another awesome day in the Peak District. This time we started out from Edale, to run up to the Kinder plateau and do a groovy race in the middle. Managed to get a half decent pace going up the hill and on the flat and way down was running really well, felt so strong and fluid and ace. Stretched it out for the last half an hour on the way down and just about made it to the car after chasing Bedders and David (and failing) on the flat road stretch at the end, legs feeling like jelly, chest pounding, feet hurting. But it was great. Another brilliant day.

Orienteering 18:10 [3] *****
ahr:152 max:179 spiked:19/26c shoes: Integrators

The most fun map since the Silesia Grand Prix! Ran a "sprint" course on Craney and Neil's map of Mushroom Gardens, and it was mental. Loads of Czech style rock features at 1:1000 scale. Spent the first five minutes going "whhaaaatttt" ans then settled into, went steadily and picked everything off, and it was awesome fun, shooting around in the mist with everyone all over the place. Cheers Nails!

Saturday Nov 24, 2007 #

Orienteering 2:17:53 [4] **** 12.0 km (11:29 / km)
ahr:159 max:185 spiked:34/36c slept:6.0 shoes: Integrators

Awesome day out with great company on the Peaks in some of the worst conditions I have run in in a long time! Driving wind, icy cold and foggy down to about 20 metres visibility in some patches. Rach had planned a long O with long legs to be run together, then pockets of micro type O which we ran at "sprint" intervals. We arrived late so I set off with Jo and Jenny, and then after the second micro O they went back in and I headed out across the moorland to try and catch the boys to finish it off. We had some good fun until going over the crest at Burbage where we were met with blasting wind, our hands and mouths stopped working and we decided to call it a day. Did about 12km of the 16.6 Rach had planned, but loved every minute of it. Took the first bit easy but then had to run quite hard to catch the boys and stick with them, and I felt ace, still strong by the end. This is what it's all about!

The bath this evening was amazing though!

Friday Nov 23, 2007 #

Cycling 20:39 [2]
ahr:122 max:152 slept:6.0

Cycling to the gym then down to work. Everything achey today!

Strength 1:10:53 [3]
ahr:116 max:155 slept:6.0 shoes: Blue Saucony Grid

Surprised I made it to the gym today, and was rewarded with it being pretty empty. Steve's still away but Che (or however you spelt it) was there and gave me some really good advice - technically I'm getting much better I think, but he was fine tuning my technique which is always appreciated. Good gossip with Hannah and Kir and then on to work actually awake. Friday, yey!

Hang clean from knee 32.5kg 5 x 5 These are so much better now, just need to tuck my elbows in quicker - the last few were really good.
OH Squat 35kg 3 x 5
Split jerk 22.5kg 3 x 6 I go a bit low on these, but that could be because the weight is low to get the speed up.

BB Row 32.5kg 3 x 10
Leg raises 3 sets These were awful! Very tired!
Turkish get ups 8kg DB not kettlebell 4 x 4

Cycling 24:17 [2]

Cycling home etc.

Thursday Nov 22, 2007 #



Cycling 30:30 [2]
ahr:124 max:158

Various bits of cycling around town.

Hills 29:14 [5]
ahr:156 max:187 slept:7.5 shoes: Integrators

Super quick hills session before jetting off to Glasvegas to pogo around to the Hives, (pretty sure that worked up more of a sweat than the average recovery run, and the proprioception involved in the pit with kitten heels is pretty damn impressive). Legs were feeling very stiff after Jon's beasting circuit yesterday, and so I struggled to move them fast enough to really get the heart rate up - last set was tough though. Did Kenyon hills again, this time 3 sets of 4 x 45s up 15s down - down wasn't as fast as I'd liked as I had no torch and was getting blinded by the road so couldn't see my feet at all, spooky feeling. Thursday in general need to be a longer session but not too much of problem this week as the weekend is going to be beasting - can't wait!


Wednesday Nov 21, 2007 #

Cycling 41:06 [2]
ahr:131 max:169 slept:9.0

Cycling to work, to the gym, then home. Got soaked to the skin every single time, and it never got light today. Disgusting.

Circuits 44:45 [4]
ahr:132 max:170 slept:9.0 shoes: Blue Saucony Grid

John ran circuits this week and was tough! We did a proper circuit with high intensity exercises in every group. More of the fun harness work, hopping, jumping, plyometric platforms plus medicine balls, overhead lunges/presses with dumb bells, hardcore super tough olympic moves, then lock and rolls, balancing on a medicine ball and rolling it, then russian twists. Ended with some upright shoulder stuff for about 4 minutes. Really hard work but a lot of fun! Really pleased with my technique on the plyometric platforms, landings are really light! Yey!

Recovery 34:59 [3]
ahr:154 max:173 slept:9.0 shoes: Blue Saucony Grid

Final venture out into the awful weather to go for a recovery run with Kir, Hollie and Simon G. Went for one lap round the Seat, and Hollie set one hell of a pace up the hill, was struggling to keep up, and the weather was soooooooooo minging! Feel much better for it though, which is what it's all about.

Tuesday Nov 20, 2007 #

Cycling 15:09 [2]
ahr:125 max:153 slept:8.0

Into work.

Cycling 23:36 [2]
ahr:122 max:166

And home again.

Warm up & strides 46:10 [3]
ahr:138 max:165 slept:8.0 shoes: Blue Saucony Grid

Warm up, strides, (22.34) and warm down (23.36) around intervals.

Intervals 19:55 [5]
ahr:190 max:197 slept:8.0 shoes: Blue Saucony Grid

The hardest session of the winter - first time back to intervals after a month off! Wasn't an easy one either, 4 x 1.2km. First couple felt relatively easy and then Stephanie wound up the pace and the last two were really tough - was dropping away from her and Hannah by the last one. After a month off though the session felt surprisingly good, got faster on each one despite getting less rest due to the front two pulling away, and I actually enjoyed being back out there. Times were:

4.34 (60), 4.32 (57), 4.30 (54), 4.28


Monday Nov 19, 2007 #

Cycling 59:43 [3]
ahr:126 max:162 slept:6.0

Cycling all over town to the dentist, to work, to the gym and everywhere in between.

Strength 56:41 [3]
ahr:104 max:155 slept:6.0

Weight training! Heavy set of new programme set 1. Was good to be back in the gym, less good to do so at 4.30pm and be surrounded by gurning blokes who don't go in the mornings as there's no one to pose at. Went something like this:

Hang clean from knee 32.5kg 5 x 5
Split push press behind neck 32.5kg 5 x 4
Landmines 15.5kg 3 x 10
BB Rolls outs (as couldn't get a kettlebell) 3 x 10
Lateral pull down 36kg 3 x 10 (yeouch!)
Lock and rolls 3 x 10 (Pain!)

Good session, great to be back in the gym but know I can go running afterwards!

Recovery 1:04:27 [2]
ahr:136 max:148 slept:6.0 shoes: Blue Saucony Grid

Great recovery run. Pace was quick, moving felt easy, legs a bit stiff from weights but all yesterday's aches and pains gone. Weather was foul, really cold and wet, but I enjoyed the head space after a busy day at work, and even enjoyed hitting the tarmac.

Sunday Nov 18, 2007 #

Warm up & strides 10:00 [2]

Warm up and cool down (very short, it was freezing and wet!) around National at Errochty.

Orienteering race 1:23:31 [4] *** 8.1 km (10:19 / km)
ahr:175 max:189 spiked:17/20c rhr:48 slept:8.0 shoes: Shiny silver integrators

Felt like shit when I woke up this morning and spent an hour deciding whether to run or not. When I got out in the cold and wet I actually started to feel better, reasoned it was maybe the fault of sleeping on the floor ina stuffy semi light village hall and decided to set off and see how I felt. The good news was I generally felt good, except for on the big uphill legs where Karen took a good thirty seconds out of me each time, and my legs felt like leaden blocks again. Navigationally I was pleased, I made three mistakes.

3-4 Drifted too long down the slope, saw the road but took a little time to make sure I was as directly below the control as I thought I was. I was, so that was cool.

8-9 - Had a good attack point directly above the control but then completely failed to go directly down to get it - pansied diagonally across the slope and relocated on the edge of the rough open. Dithered a bit midway through heading back to the control, then kicked myself into shape and got the control.

12-13 - Ran the leg very confidently until the last minute where I was struggling to make sense of the vegetation and then ran to the wrong side of the stream because I didn't look at my control description.

Overall technically a good race, with a vast improvement on slope orienteering especially. Felt much better physically by the end, and enjoyed the area, which was absolutely beautiful, and the course was really well planned.

Saturday Nov 17, 2007 #

Orienteering 33:55 [3] *****
ahr:169 max:183 rhr:47 slept:8.5 shoes: Shiny silver integrators

Line course up the hill at Baluain and Banvie. Technically fine, but could barely move up the hills. A bit tight in the chest and legs were totally leaden. Hopefully just the product of doing nothing for a few days.

Orienteering 41:19 [3] ***** 3.7 km (11:10 / km)
ahr:167 max:184 spiked:10/12c shoes: Shiny silver integrators

Contour interpretation/traffic lighting/simplification at B & B. Nice course, even if I do say so myself, and was going really confidently into all the sites except a couple of mega vague ones near the end, where I didn't mess up but dithered. Physically still feeling shite though.

Orienteering 35:57 [3] *** 3.4 km (10:34 / km)
ahr:173 max:187 spiked:9/11c shoes: Shiny silver integrators

Downhill course planned for my benefit with nice diagonal legs across blank slopes. Was feeling a little bit better in the legs, a bit looser and stuff, and orienteering confidently. Was a total pansy down the hills as the sole started to come off my right show and my foot was sliding everywhere, not good when it's really rocky and uneven. Beautiful forest, shame I didn't really feel I was attacking it very well.

Friday Nov 16, 2007 #

slept:8.5 (rest day)

Teaching all day at Mum's school, feeling a bit better but still not ace.

Thursday Nov 15, 2007 #

(rest day)

Lots of work and driving to do today and felt kind of headachey and rubbish all day, really stuffy, so decided not to do anything till the weekend.

Wednesday Nov 14, 2007 #

Cycling 23:26 [2]
ahr:116 max:150 slept:7.5 (rest day)

Had a little lie in this morning then had to cycle to George Square at 9 to get a brain for Ellen. Then cycled into work. Still not feeling 100% but not feeling any worse, so will rest for the rest of the week and then hopefully be good for Saturday.

Cycling 24:58 [2]
ahr:120 max:151

Cycle home.

Tuesday Nov 13, 2007 #

Cycling 46:57 [2]
ahr:111 max:146 slept:8.0 (rest day)

Was on an off about intervals today all day, but by 2pm was struggling to get up the stairs (this may be because I kepty forgetting things I needed for the dark room for my assay, and so had to run up and down two flights about 20 times in quick succession. Yes, I am a special. But yes, I took this as a failure of the weak test, trademark Kitch, and decided that as:

a) This is the last week of my autumn training break
b) I want to have fun at Baluain and Banvie on Saturday

I would skip the intervals in favour of finishing off series one of Heroes. Unfortunately the local electricity suppliers had other ideas, and instead Ebony and Fraser and I ate beetroot salad by candlelight in our freezing kitche, wrapped up in many clothes and gloves and hats for three hours. Then I went DJing, which was fun. We played Akron/Family, old Ladytron, Ikara Colt and some comically rubbish hip hop, and it was ace. I felt much better in the head then.

Monday Nov 12, 2007 #

Cycling 51:05 [2]
ahr:116 max:158 slept:7.0 (rest day)

Various cycling round town, feeling very tired, not so much in the legs but in the head, and slightly stuffy, so decided not to do weights and to spend an evening watching Heroes instead. Probably raised the heart rate more to be fair. Mmm, Isaac Mendes...

The cycle home from Morrisons ws actually the coldest and wettest I have ever done, and hence I decided that it is officially winter.

Sunday Nov 11, 2007 #

Orienteering 1:37:49 [5] ***** 13.3 km (7:21 / km) +330m 6:33 / km
ahr:172 max:183 spiked:21/27c slept:7.0 shoes: Shiny silver integrators

M21L at the Southern Champs at West Woods. The distance really pushed me and by the long legs at the end I was totally knackered and really having to concentrate hard to focus. Some early wobbles but then put the process in place much more effectively and it was all good. A long long way, but I was still running by the last hill. So all good!

Warm up & strides 8:26 [3]
ahr:135 max:165

Warm up on the way to the start.

Saturday Nov 10, 2007 #

Orienteering race 39:07 [5] ***** 6.19 km (6:19 / km)
ahr:188 max:198 spiked:18/23c slept:7.5 shoes: Blue Saucony Grid

A bad night's sleep before the Oxford City Race, but once I got going I felt okay - legs a bit heavy after the weights but still moving pretty quickly. Was a bit scrappy at the start, particularly not reading control description for number 3. A bit stop starty till number 8 then found a good rhythm and really enjoyed the race.

Warm up & strides 10:00 [2]

Warm up before the City Race.

Recovery 9:26 [2]
ahr:156 max:165

Nice warm down jog and natter with Jo H.

Friday Nov 9, 2007 #

Strength 1:22:16 [5]
ahr:120 max:164 slept:6.5 shoes: Blue Saucony Grid

Second set of medium heavy of the new program - it is much more fun that the last one.

Hang cleans from knee 30kg 5 x 5 - getting a much better pre stretch in now
OH Squat 32.5kg 3 x 5
Split jerk 20kg 3 x 6 - getting much more speed and better positioning with the lower weight
BB Row 30kg 3 x 10
Leg raises 3 x 3
Russian get ups 4 x 4 - getting much better at these now, thank goodness!

Thursday Nov 8, 2007 #

Cycling 18:43 [2]
ahr:123 max:151 slept:8.0

A bit of a lie in...mmm...feel much better now. Cycle into work, the traffic lights hated me.

Cycling 14:22 [2]
ahr:150 max:170

Another rubbish cycle uphill into the wind with ANOTHER FLAT TYRE! I swear someone is spiking our wheels with nails as soon as it gets dark, it was totally fiine at 3pm, totally flat by 6.15. RAH!

Orienteering 59:22 [4] ***** 5.73 km (10:22 / km)
ahr:170 max:191 spiked:11/22c shoes: Shiny silver integrators

Oh dear oh dear! I do love the first night race of the season! On the up side, physically I felt ace, was running strongly and quickly and felt energic and great. On the downside, I am a map reading retard. Despite learning at number 1 and 3 that I needed to slow down and use better attack points and simpler lines, I kept haring off from my attack points with no good direction and fluffing the control site. Race was mass start and guess I just panicked a bit, and not used to the visiblity etc. It was great fun, especially the mid course micro-O (not sure what my accuracy rate was there but it was fun) but on the next race I am going to bring my brain. A lot of time wasted, but still second place behind the Tullster after totally fluffing the lasttwo controls like a moron, just missing out on the £25 of Tiso vouchers! Shame! He only had 400m more than me though, so we were obviously both being muppets.

Recovery 13:08 [2]
ahr:157 max:175 shoes: Shiny silver integrators

Ran back down the hill with Hannah to catch the bus thanks to stupid bike puncture, but was rescued by my knight in shining armour, the lovely Stew instead. nice warm down jog though and time for a wee stretch.

Wednesday Nov 7, 2007 #

Cycling 30:40 [2]
ahr:120 max:153 slept:7.0

Cycle all the way to deepest darkest Muirhouse to go to the Dentist in the funniest little building I have ever seen. Bizarre!

Cycling 11:33 [2]
ahr:123 max:149

Cycle back to work from Muirhouse.

Cycling 16:22 [2]
ahr:123 max:160 shoes: Blue Saucony Grid

Cycle to the gym.

Circuits 1:28:21 [3]
ahr:107 max:162

Runners circuit. Warm up, single leg work, hurdle jumping, olympic moves, candlesticks, supermans, and I'm sure there must have been more but I forgot it. Core very sore by the end, but a nice stretch eased it off. Mhairi was back for a day and we had a good giggle - I miss her!

Tuesday Nov 6, 2007 #

Intervals 19:43 [5]
ahr:168 max:194 slept:6.0 shoes: Blue Saucony Grid

The quickest intervals session in the history of the universe! Another Glasgow gig to attend so sprinted to the Meadows doing my strides on the way (got some rather funny looks there), did the half intervals session for the week, 3 x 800m, with 60 seconds rest, then legged it home and on the train, cleaned, fed and made up 27 minutes later. My legs are rather sore today but that is my own silly fault. Felt like I was running pretty well, legs really light and quick, but the times not that good - I guess I was alone and it was rreeeeaaaallly windy, so that's probably why. It felt good to do intervals again, even alone it was actually fun, I think a break was a good plan! So another half session next week then back to the full the week after.

2.34 (1), 2.32 (1), 2.32 (1)

Monday Nov 5, 2007 #

Strength 1:23:34 [3]
ahr:123 max:162 slept:6.0 shoes: Blue Saucony Grid

Medium heavy first session of the new programme. Much more fun than the last one, and the back trouble from Friday seems to be sorted after a nice restiful weekend. Session was:

Clean from knee: 30kg 5 x 5
Split push press behind head: 30kg 5 x 4 each side
Landmines: 15kg 3 x 10
Lock and rolls 3 x 10 (really really tough, put heart rate up to 147 despite being horizontal for most of them!)
Kettlebells 8kg 3 x 10
Lat pull downs in front: 32kg 3 x 10

Enjoyed this far more than all that cable rubbish, good extended warm up too.

Cycling 15:52 [2]
ahr:135 max:159 shoes: Blue Saucony Grid

Cycle in, felt speedy and loose post strength, traffic lights didn't like me much though.

Recovery 21:02 [2]
ahr:139 max:148 shoes: Blue Saucony Grid

Quick recovery jog round Inverleith park in the gorgeous lunchtime sunshine _ Edinburgh looks incredible at the moment.

Sunday Nov 4, 2007 #

Cycling 2:15:10 [2]
ahr:114 max:161 slept:9.5 shoes: Blue Saucony Grid

It's been a long time since I just went for a long exploratory cycle, and today I thought I'd set that right. I grabbed a map and set off towards Roslin Glen, except when I arrived there were a large amount of disappointed tourists and a church with a large metal hat on. The colours of the trees in the glen were beautiful though!

I had planned on a longer cycle but was still feeling a bit tired, and obeying Kitch's resting instructions I headed back at an inportant T junction instead of further out, hit the Dalkeith Penecuik path and took that until the A7 back into town. Certainly got the best part of the day as it's all grey and cold again now, and it was nice to cycle without the pressure to get anywhere for the first time in ages!

Saturday Nov 3, 2007 #

Cycling 38:16 [2]
ahr:113 max:138 slept:10.0

Fixed my bike (yey for me, first time ever!) and took a leisurely cycle down to Portobello to see the sunset.

Cycling 18:39 [3]
ahr:10 max:156 slept:10.0

Cycle home from Morrisons with a big full bag and a big hill. Cheap veg though, yey for that!

Friday Nov 2, 2007 #

Strength 1:40:00 [4]
ahr:88 max:148 slept:7.0 shoes: Blue Saucony Grid

Run through new set of strength stuff with Steve there to really correct my technique. New programme looks a lot more fun than the old, even though Steve did try to kill me by mistakenly giving me a 16kg kettle bell instead of 8kg. That one certainly made me look like a retard! By the end was totally knackered.

Running 19:59 [3]
ahr:144 max:160 shoes: Blue Saucony Grid

Made it three quarters of the way to work then hit the slight hill before the Western and had to walk the rest as deemed by Kitch in the resting plan! Must get my bike fixed tomorrow!

Thursday Nov 1, 2007 #

Cycling 6:20 [2]
ahr:130 max:148

So, the reason for my hard cycle home yesterday was partly due to the wind but more due to the fact that I have a stonking great puncture in my back tyre. Noticed it was hard going today and had to turn around and leave it at home. Dammit. Will have to try and teach myself to fix it this weekend.

Running 25:28 [3]
ahr:161 max:183 shoes: Blue Saucony Grid

Wow, so this is what it feels like to have fresh legs! Ran to work after abandoned attempt number one, and despite having heavyish ruck sac ran down via Dean village and powered up the other side no problem. Amazing feeling!

Warm up & strides 9:35 [3]
ahr:143 max:161

Warm up before hills session.

Hills 16:07 [5]
ahr:166 max:197 slept:6.0 shoes: Shiny silver integrators

Short sharp Kenyon Hills session with Hannah, Simon and Hollie for the last one. Did 3 sets of 3 x 45 up 15 down. You run the down with as high an intensity as the up, so your legs get a rest but you don't get much aerobic recovery, and the heart rate gets pretty high. Went up each set from 191 max to 194 to 197 on the final one which was really tough. Good session though, fun and hard at the time but not too energy sappinn in retrospect.

Recovery 15:04 [2]
ahr:146 max:168

Jog post hills and a nice chat.

« Earlier | Later »