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

Training Log Archive: Becks

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Cycling12 8:37:50
  Long run2 4:10:28 30.7(8:10) 49.41(5:04)
  Recovery7 4:03:07 26.82(9:04) 43.16(5:38)
  Hill Walking1 3:08:58
  Strength3 2:58:48
  Swimming3 1:30:00
  Circuits2 52:50
  Running1 32:16 4.08(7:55) 6.57(4:55)
  Intervals1 31:39 5.0(6:20) 8.05(3:56)
  Stretching2 20:00
  Tempo run1 19:47 3.0(6:36) 4.83(4:06)
  Warm up & strides2 18:03 2.0(9:02) 3.22(5:37)
  Bleurgh!1 14:03
  Total22 27:37:49 71.6 115.23
  [1-5]22 27:17:49
averages - rhr:48

» now

Monday Jun 30, 2008 #

Cycling 40:00 [2]

Huge day on the microscopes at work today and had no inclination to do anything other than watch very good films (Complete History of My Sexual Failures) and eat sushi. So I did.

Sunday Jun 29, 2008 #

Cycling 2:06:09 [3]
ahr:133 max:171 shoes: Blue Saucony Grid

It's ages since I've been on a proper cycle. This one was a bit curtailed thanks to Halfords being the worst shop for customer service ever in the world (TM), but eventually got out for a couple of loops around the Northern Pentlands. Foot generally a lot less sore today, and in a bizarre shampoo dropping deja vu moment Rob reminded me that I did actually give the glass bottles from his recycling (that had spilled all over the floor, like most things in his flat) a good whack with my left foot on Tuesday night, the night before I first woke up with sore toes. So the problem may well be solved.

Saturday Jun 28, 2008 #

(rest day)

Rest day, pottered around The Trossachs with Rob and found the best road ever. Foot a bit less sore.

Friday Jun 27, 2008 #


Well, I woke up this morning, stepped on the floor with my left foot, and promptly fell over because the pain was so bad. It's weird, I can bend my toes (the two in from my little toe) with only a little pain but not weight bear. Walking hurts now too. Any ideas anyone? I will be physioing next week hopefully if it hasn't gone over the weekend. I've got this tiny voice saying "stress fracture" which I'm hoping is totally wrong. Until then I am going to physically attach myself to my bike.

Cycling 40:00 [2]

Into work etc.

Thursday Jun 26, 2008 #


This morning all my toes went crunch when I was cycling into work, and now I am in lots and lots of pain. This is not so good!

Cycling 1:30:00 [2]

Lots of cycling all over the place with flat viewings etc. Didn't run as my toes are really sore.

Wednesday Jun 25, 2008 #

Strength 1:01:29 [3]
ahr:121 max:157 shoes: Blue Saucony Grid

Wednesday morning strength session - in at 8am this morning, finally getting back into some kind of groove with everything. The main hint is not to even try and get Rob up. Then it's easy. Was a bit tight this morning so warmed up with 15kg instead of 20, then did:

Back squats 62.5kg 4 x 5
Lunge with OH Press 25kg 4 x 6 (these are much better now)
Bent over row 45kg 4 x 5
BB Roll outs 3 x 10
One handed land mines 17.5kg 3 x 10

Cycling 17:09 [2]
ahr:124 max:153 shoes: Blue Saucony Grid

Into work, traffic was grotty as today. Why does anyone bother to drive in Edinburgh? It never ceases to amze me when the buses are so good and the roads are so clogged. Idiots.

Recovery 35:47 [3] 4.2 mi (8:31 / mi)
ahr:159 max:181 shoes: Blue Saucony Grid

Had a huge day at work today and didn't really feel like much, but it was good to get out and enjoy actually pleasant sunshine for half an hour.

Tuesday Jun 24, 2008 #

Warm up & strides 9:36 [3] 1.0 mi (9:36 / mi)
ahr:161 max:174 shoes: Blue Saucony Grid

Run to the start of intervals session with a few half hearted strides - stomach had not been good all afternoon so wasn't overly hopeful at ability to do intervals!

Intervals 31:39 [5] 5.0 mi (6:20 / mi)
ahr:189 max:197 shoes: Blue Saucony Grid

5 intervals along the cycle paths - 1st two nicely measured but then haflway through the third the track turned into a goods railway and I had to improvise, so just ran 3 reps of 6 mins 22, as that was the aim per mile. Looking back at google maps that seems about right. So times were 6.14, 6.17, 6.23, 6.22, 6.23 - last two had substantial uphill and third one involved muddy paths. Certainly not feeling as quick as during orienteering intervals, but since when did I ever do about 8km of them? Good session, total jelly legs by the end. I'd never have thought I could run 5 mile intervals, especially after 16 miles at the weekend!

Recovery 23:21 [2] 1.62 mi (14:25 / mi)
ahr:174 shoes: Blue Saucony Grid

Two min rest between reps and run home from the end. Jelly legs!

Cycling 14:19 [2]
ahr:114 max:153 shoes: Blue Saucony Grid

Cycle in from Rob's place.

Monday Jun 23, 2008 #

Circuits 33:57 [2]
ahr:118 max:159 (rest day) shoes: Blue Saucony Grid

Quick core session at the Pleasance, same as usual set with 6km for everything this time, then -30 on dips and -36 on pull ups.

Cycling 15:56 [2]
ahr:129 max:152 shoes: Blue Saucony Grid

Spin into work.

(rest day)

Although I've in essence just had a couple of rest weeks, to change around my plan and move this week from being a rest is really a lot of hard work and not really worth it - so will take this week as a rest and continue as planned.

Sunday Jun 22, 2008 #

Recovery 52:48 [3] 4.91 mi (10:45 / mi)
ahr:146 max:169 shoes: Blue Saucony Grid

Ouch! Ran round the Hermitage with Kir, hamstrings etc stupidly tight. Ouch!

Stretching 10:00 [0]

Whilst watching Family Guy with Rob.

Saturday Jun 21, 2008 #

Long run 2:09:19 [4] 16.13 mi (8:01 / mi)
ahr:175 max:185 shoes: Blue Saucony Grid

Heck. 16 miles flat along the canal to Winchburgh, and a bus back. Was running well until 14 miles, when suddenly I hit Broxburn and everything became pain. Think I slowed down quite a bit then, but finally made it. It's such a weird kind of pain, not like orienteering too many hills and heather pain at all. How on earth am I going to manage another ten on top?! I guess that's the point of training! Still, the pace Runners World told me to aim for was 8.15 miles, and I was quicker than that, so I guess I'm still on track!

Friday Jun 20, 2008 #

Strength 58:10 [3]
ahr:129 max:167 shoes: Blue Saucony Grid

Well, despite still having major DOMS from Wednesday, headed into the gym this morning to catch up with Bish and Jenny and do the conditioning set of my marathon exercises. Felt alright once I got going, but the warm up was pretty ouch.

Hang snatch into OH Squat 15kg 4 x 8
OH Press 15kg 4 x 10
Kettlebell swings 12kg 4 x 10

Superset of DB Press 10kg 3 x 10
DB Row 10kg 3 x 10

Cycling 15:56 [2]
ahr:135 max:160 shoes: Blue Saucony Grid

Recovery cycle into work, HR finally seems to be lowering a bit.

Recovery 48:36 [3] 6.1 mi (7:58 / mi)
ahr:170 max:186 shoes: Blue Saucony Grid

Usual loop down the Water of Leith to Stockbridge and back to the Western while my Western blot (no relation) was running. DOMS are subsided and though the first mile was achey again the rest were good.

Thursday Jun 19, 2008 #


Okay, so while I have achieved virtually nothing in the lab this week (grow cells, grow!) I have just spent the last hour in succeeding in fixing my heart rate monitor. Go me!

Cycling 17:48 [2]

Cycle into work.

Warm up & strides 8:27 [3] 1.0 mi (8:27 / mi)
ahr:164 max:178 shoes: Blue Saucony Grid

Owwww.....warm up mile for tempo run, got major DOMS from yesterday, first two minutes is pure pain...eases after that to a dull ache...thinking how the hell am I supposed to managed three steps at tempo, never mind three miles!

Tempo run 19:47 [5] 3.0 mi (6:36 / mi)
ahr:191 max:200 shoes: Blue Saucony Grid

My god, this was a toughie. Found an exciting new cycle track that enables 2.8 or so miles of totally flat traffic free running, which was awesome - for long could start at Murrayfield end of Roseburn path. This whole thing hurt a lot, but then I haven't run at any kind of speed for about a month. Think a combo of the DOMS, plus the lack of fitness, but every step killed! Kept a good pace, last mile slightly slower but did turn and wave at Snook at shout "Can'ty stop" whilst running up a small hill. So I'll let myself off. Miles in:

6.33, 6.34, 6.40


Recovery 14:15 [3] 1.5 mi (9:30 / mi)
ahr:176 max:197 shoes: Blue Saucony Grid

Run back from Canonmills to the Western. DOMS not so bad now, but can't imagine the cycle home being much fun.

Cycling 23:38 [2]
ahr:141 max:170 shoes: Blue Saucony Grid

Cycle home, managed to pass Rob wearing all lycra and a granny cardigan. i am the epitome of style.

Wednesday Jun 18, 2008 #

Strength 59:09 [3]
shoes: Blue Saucony Grid

No heart rates as HRM band is brokwn, must send that off pretty soon. So, finally made it into the gym at a vaguely reasonable time of 8.20am, feeling actually awake, and did my first strength session in aaaaages. Felt good, bet it doesn't feel that good tomorrow!

Back squats 60kg 4 x 5
Lunge with OH Press 22.5kg 4 x 6
Bent over row 42.5kg 4 x 5
BB Roll outs 3 x 10
One handed landmines 15kg 3 x 10

Yey for exercise! Will try an easy run this afternoon too.

Cycling 15:35 [2]

Cycle into work, not feeling the quads too much, nice!

Recovery 28:59 [3] 3.66 mi (7:55 / mi)
shoes: Blue Saucony Grid

Not that I've got much running to recover from, but this morning I guess! Wasn't scheduled to run today but as I haven't run for weeks thought I'd try a short one and see how I felt. Legs stiff, not surprising, but not short of breathe etc as I was worried might be the case from trying to carry my bike up the stairs last night! I guess considering the time interval since my last run, I didn't feel too bad at all. Wish I knew what my heart rate was up to though. Anyone in Burgh have an old one to lend me until mine's fixed?

Cycling 24:20 [2]

Cycle home.

Tuesday Jun 17, 2008 #

Cycling 40:00 [2]

Wow. Today I slept until 7am, found I was actually physically incapable of getting up, and so went back to sleep. I finally woke up at 3.30pm, and then headed into work to sort out my cells, only to find they hadn't grown anyway because the incubator was broken. I then went back to bed at 10pm, and slept until 6.30 Wednesday morning. Heck.

Monday Jun 16, 2008 #


Bleurgh, I still appear to be totally jet lagged and am feeling incapable of much other than a cycle to work. I am truly the most rubbish of international travellers.

Cycling 37:00 [2]

Still feeling so tired I can barely open my eyes, and so just the cycle into work and back.

Thursday Jun 12, 2008 #

Swimming 20:00 [2]

A very very token game of water volleyball. We were really really shit.

Wednesday Jun 11, 2008 #

Swimming 30:00 [2]

Finally it out to the buoy with Anne! It's a lot further than it looks out there. The air quality has finally improved and it might be possible to run, but I can't be arsed.

Monday Jun 9, 2008 #

Swimming 40:00 [2]

Managed 20 mins in the pool at snail's pace this morning before breakfast, having barely slept last night due to the heat. Swimming is soooo boring! And more swimming in the early evening in the sea, trying to avoid the horseshoe crabs. Very strange things...

Sunday Jun 8, 2008 #

Bleurgh! 14:03 [3]
ahr:141 max:183 shoes: Blue Saucony Grid

Tried to do some reps this morning before conference. Dunno what it was, but I felt rubbish, my heart rate was all over the place, the heat was stifling (probably what it was) and so I gave up and went for a very lazy swim in the pool instead. I am fed up of trying to train during this damn conference, might just give up and start marathon training plan afresh when I return.

Saturday Jun 7, 2008 #

Recovery 39:21 [3] 4.83 mi (8:09 / mi)
ahr:161 max:180 shoes: Blue Saucony Grid

Recovery run - was really really hot by the time I got out post lectures and so only managed a pretty measly distance. Better than nothing though!

Friday Jun 6, 2008 #

Long run 2:01:09 [4] 14.57 mi (8:19 / mi)
ahr:173 max:187 rhr:48 shoes: Blue Saucony Grid

Aww man, I hate running before a decent breakfast! Nonetheless I managed a pretty decent long run this morning, though the miles around 9-10 were real killers. Stomach is not much of a fun of the huge amount of stodge we're being fed, but I can't actually get to a shop to do anything about it! Had to get up at 6 today to get the run in before sessions started, and only just finished now at 10pm. Whew. A fox just stood a metre away from me today and looked at me like I had a problem. It was weird.

Stretching 10:00 [0]

10 minutes of stretching followed by a rudimentary ice in the sea. Dunno which of the two it was that helped, but I can actually walk this evening, unlike the last time I ran this distance! The push to 16 miles is going to be tough...

Thursday Jun 5, 2008 #

Running 32:16 [4] 4.08 mi (7:55 / mi)
ahr:176 max:191 shoes: Blue Saucony Grid

Supposed to be an easy run but I hate running first thing in the morning and things were really humid, so it felt a lot harder than it should have done. Being out running before 7am sucks big time. Plus all the roads round here are private so it's main road or nothing. And there's so much forest and stuff you're not allowed near. Boo boo boo.

Circuits 18:53 [2]
ahr:135 max:169 shoes: Blue Saucony Grid

Can't believe how high my heart rate went for this little mini circuit - it is hot but maybe there is something actually wrong with me? No actual symptoms though, just feeling rubbish. No weights so just did:

3 x super sets of:
20 crunches
20 obliques
20 russian twists

6 x 10 press ups, finaly set plyometric to failure

3 x 20 tricep dips on the steps

Tuesday Jun 3, 2008 #

(rest day)

Another day of too much travelling. Finally arrived in Long Island and so tired I just went for a stroll around the grounds. The programme for the week is pretty intense, so not sure how much I'll be able to do. We shall see!

Monday Jun 2, 2008 #

(rest day)

Today I saw the sights of Boston and by the end was all sore throaty. headachey and sneezing everywhere. Have bought hayfever stuff to see if it's that...but if I'm going to get ill, I wish it would just go ahead and do it!

Sunday Jun 1, 2008 #

Hill Walking 3:08:58 [1]
ahr:93 max:141

No running today but a walk up Mount Monadhnock in New Hampshire. Pretty steep way up and amazing views from the top - fantastic day!

« Earlier | Later »