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Training Log Archive: Becks

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Orienteering8 7:44:33 22.12 35.6 128550 /73c68%
  Cycling7 4:39:18
  Recovery5 1:57:57 4.81 7.74
  Warm up & strides5 1:24:00 1.96 3.15
  Tempo run1 36:55 4.8(7:41) 7.72(4:47)
  Swimming1 35:48
  Ultimate Frisbee1 35:00
  Intervals1 11:00 1.9(5:48) 3.05(3:36)
  Total19 17:44:31 35.58 57.26 128550 /73c68%

» now

Wednesday Apr 29, 2009 #

Cycling 40:00 [2]

Lots to do today, some uber speedy cycling.

Orienteering 1:02:31 [3]
ahr:40 max:170 shoes: Integrators

Control hanging at Callendar Park, so lots of stopping and starting. Thank goodness Helen was there, or there would have been actual disaster.

Orienteering 31:46 [4]
ahr:170 max:187 shoes: Integrators

Much quicker collect in of the fun controls. Then three courses for £8.50 afterwards. Mmm! Glad that's over and done with!

Tuesday Apr 28, 2009 #

Cycling 35:00 [2]

The usual.

Monday Apr 27, 2009 #

Recovery 22:10 [2]
ahr:139 max:148 shoes: 09 Saucony Grid

Tried to run home but massively lacking in energy, got half way and had to walk. Yup, that's right, recovery pace was too hard. Balls. So then I went home and slept lots, but am still knackered today. No idea what's up.

Sunday Apr 26, 2009 #

Ultimate Frisbee 35:00 [3]
shoes: 09 Saucony Grid

On the beach at Loch Morlich - constant movement and some proper sandy sprints. Made me wish I had the opportunity to play netball still. We lost at the very end when Dan and Chris did an amazing flying leap - Dan got it and Chris face planted. Nice.

Saturday Apr 25, 2009 #

Orienteering 46:53 [3]
ahr:176 max:189 shoes: Integrators

Pootle round the Christmas course at Nethybridge first thing in the morning - loads of sun and red squirrels! Lovely. In the afternoon a large crew of us walked up Cairngorm and then along the ridge a bit. We just beat the rain back, which was pretty lucky.

Tuesday Apr 21, 2009 #


Must have done some cycling and stuff this week but conference meant Tuesday and Wednesday were off. Another write off week - poor!

Monday Apr 20, 2009 #

Recovery 42:30 [3]
ahr:150 max:150 shoes: 09 Saucony Grid

Easy run along the river and by Liverpool 1. Pretty gorgeous in the sunshine!

Sunday Apr 19, 2009 #

Orienteering 1:11:15 [4] **** 7.2 km (9:54 / km) +400m 7:45 / km
ahr:182 max:193 shoes: Integrators

Graythwaite W21L. Classic course, lots of route choice / long legs but still had to stay on the ball. Wasn't feeling uber on the ball but kept moving steadily the whole way, and every control except the final was exactly where I expected it to be, which helped. I was surprised on my return, to find I had won by 4 minutes.

Warm up & strides 21:25 [3]
ahr:153 max:173 shoes: Integrators

Jog to the start stuff.

Monday Apr 13, 2009 #

Orienteering race 33:59 intensity: (23:59 @4) + (10:00 @5) *** 4.7 km (7:14 / km) +90m 6:36 / km
ahr:183 max:196 spiked:12/14c shoes: Integrators

Technically much better today, looked at descriptions a lot. I did however have to go to the look early on, and missed the quickest route choice out round the path from 7-8, which would have saved me time and perhaps more crucially, energy of the mental and physical kind! Was slightly off on 11 but no more than 5 seconds lost. Feeling pretty darn tired coming up to 14, but managed to pull off a vaguely decent finish. Saying all that I wasn't too far off the pace of the big girls, so maybe I'm not as far off running well as I think I am.

Recovery 5:00 [2]

Excellent token warm down with Mhairi. We tried.

Sunday Apr 12, 2009 #

Orienteering race 1:07:26 [4] *** 7.6 km (8:52 / km) +250m 7:37 / km
ahr:181 max:194 spiked:14/18c shoes: Integrators

Better in the circle today, but there was a bit less going on so it wasn't too difficult. Was feeling tired by the time I hit the open, and really struggled in the deep heather, even going downhill! Loved the eastern european style bit though - it's a shame my Mum didn't make it down there.

Start-1 Aimed off in the clearing and looked into an unmarked pit too soon
3-4 Was a bit low, quickly corrected
8 & 9 Not ultra confident of kite location - descriptions!
14-15 Eurgh! Went round which I think was the right choice, but then got very stuck in shit and didn't actually see the kite for a while. As if the hill top on the way out was open yellow!

Warm up & strides 15:00 [2]

More token warm up - talking to Ian was more fun.

Saturday Apr 11, 2009 #

Orienteering race 1:02:26 [4] *** 6.8 km (9:11 / km) +275m 7:38 / km
ahr:182 max:192 spiked:9/18c shoes: Integrators

Day one of the JK, W21L. There are people who whinged about me doing this, but I'm convinced it was the right choice. I enjoyed the weekend, and was running consisently over a min per km slower than the elite. I would have hated the classic!

So today. It felt like a good race - ran well, forgot to tape my laces so wasted a bit of time with that, had to tie them 5 times over the course! But then when I sat down with the map I missed a couple of route choices and fiddled in the circle quite a bit. So not perfect, but no major losses either.

1-2 Still can't decide if zigzaggy straight (what I did) or out to the track was better.
2-3 Briefly too high
6-7 Thought I was going for a very very long time through the green and was worried it had gone horribly wrong, until I popped out into what was clearly the white surrounding the control and it was fine. But lots of hesitating.
9-10 Faffed around too early on the row of crags
10-11 Stopped too early on the ride
11-12 Poor route choice, didn't see the ride most of the way
12-13 Was stood virtually next to the control but wasn't confident, and missed it for a while originally
13 -14 Went straight which I think was right, had I then not missed the control and had to re-attack from below
14-15 Popped into wrong re entrant - realised quickly.
15-16 Stopped in earlier control

Think what's missing is confidence in the circle - need to visualise it more before I approach.

Warm up & strides 15:00 [3]

Some token on the way to the start warming up.

Friday Apr 10, 2009 #

Cycling 30:00 [2]

Just the usual.

Thursday Apr 9, 2009 #

Swimming 35:48 [3]
ahr:133 max:162

I am getting a little bit better at not drowning when I breathe on my left hand sidem but only a bit. I got my heart rate higher this time with my one length crawl one length breaststroke. Next time I'm going to try two whole lengths in a row :)

Cycling 16:27 [2]
ahr:128 max:156

Cycle into the lab.

Wednesday Apr 8, 2009 #

Warm up & strides 17:35 [3] 3.15 km (5:35 / km)
ahr:151 max:170 shoes: 09 Saucony Grid

Warm up and strides to the old railway line. Cold!

Intervals 11:00 [5] 3.05 km (3:36 / km)
ahr:181 max:190 shoes: 09 Saucony Grid

Reps session, in secs 30 (60) 30 (120) 180 (60) 180 (60) 180 (120) 30 (60) 30

Goal distance 3.2 km, managed 3.05. Not bad, definitely felt carrying my rucksac was restricting my breathing a little. It's that side of things that's slowly me, my legs feel great. Glad to get the session in again.

Recovery 7:04 [2] 1.3 km (5:26 / km)
ahr:164 max:170 shoes: 09 Saucony Grid

Run in to the hospital.

Cycling 18:19 [2]
ahr:130 max:159

To George Square for a scary meeting. Rory Mitchell is a very nice man for a harbinger of doom.

Tuesday Apr 7, 2009 #

Recovery 41:13 [2] 4.0 mi (10:18 / mi)
ahr:141 max:153 shoes: 09 Saucony Grid

Intended to get up at 7 and do intervals, but was still whacked and slept in instead. Recovery jogged back from the lab.

Monday Apr 6, 2009 #

(rest day)

Rest day. After all that running and moving, I am shattered.

Sunday Apr 5, 2009 #

Warm up & strides 15:00 [3]
ahr:152 max:172

Warm up to the start at Auchengarrich. Not feeling particularly good! Looking at the felled bit and remembering the pain of the last time I was there.

Orienteering 1:13:18 [4] ***** 6.8 km (10:47 / km) +270m 9:00 / km
ahr:179 max:190 spiked:15/23c shoes: Integrators

But surprisingly, when I started running, it felt much better! Today was uber tough, and I surprised myself by enjoying it and actually running pretty hard the whole way. I certainly wasn't struggling like last weekend. I thought I had done a good job technically too, but on looking at Routegadget there were lots of smaller time losses that I made due to my increased speed. Really, really good fun though, especially all the crazy trails through the green!

Start -1 Was slightly low and kept hesistating, thinking I'd gone too far, when I clearly hadn't if I looked at the angle of the slope.
1-2 Meant to go high on the leg but then totally missed the wall whilst attacking, and was dallying around too high up.
6-7 Hit other clearing and briefly looked on the wrong side, before looking at the contours and realising I had to be on the other side of the spur.
7-8 Hesistating along the fence as I wasn't sure how obvious the rides were going to be.
8-9 Thought "these rides are obvious" then missed my attack point for number 9, over shot, knew I was too far downhill but no idea how far, turned back and saw everyone I'd passed going up the hill to 6 running in to it. I think I actually said "Bah" outloud.
9-10 Faffed about too high at what I thought was the vegetation boundary but wasn't.
10-13 Nailed it, loved it.
13-14 Didn't really know where I was on the open bit - open areas of veg not too clear, then saw a control on the ditch end, relocated and got it.
15-16 "It's behind you!" Have no idea how I missed it the first time, must have run right past it
21-22 Nice banana when I got the wrong ride out. Was tired by then and not on the ball enough.

Awesome fun, but I lost a lot more time than a thought - maybe being beaten by Anne wasn't so bad! Edit: I lost nearly 3 minutes to her at number 9 - had no idea it was that long! Otherwise we were pretty much neck and neck.

Saturday Apr 4, 2009 #

Orienteering 14:59 [3] 2.5 km (6:00 / km)
shoes: 09 Saucony Grid

Had a cruise round the first sprint course after standing at the start in the cold for far too long. Legs were not happy and my head was elsewhere, ran past 2 and 5, wobbled on 8-9 and forgot to take descriptions so was very confused at the one by the bridge! Good to stretch the legs though.

Friday Apr 3, 2009 #

Cycling 1:46:08 [3]

We were stuck in the freezing fog all day at the Western, but I had a funny feeling that if I started to head south the Pentlands would be lovely and summery. And I was right. Not wanting to miss out on such a chance, I cycled off up the Water of Leith at about half 5 (in skinny jeans and a t shirt - mmm...sweaty!), and in 45 minutes was at the bottom of Bonaly in lovely sunshine. Struggled up the hill (had to walk a couple of short sections), then skirted along Capelaw, down to Dreghorn, discovered Swanston, which I had no idea existed, and was picked up at Hill End by Mum and Dad. Awesome, except for the mud getting stuck inside my skinny jeans. Eurgh.

Thursday Apr 2, 2009 #

Tempo run 36:55 intensity: (26:55 @3) + (10:00 @4) 4.8 mi (7:41 / mi)
ahr:166 max:189 shoes: Saucony Fastwitch

Short run with short tempo section mid run. HR for tempo was 182 Average 189 Max. Felt grotty at the start but about halfway through tempo picked up and started to feel good. Sore shoulders though.

Wednesday Apr 1, 2009 #

Cycling 33:24 [2]
ahr:119 max:154

The usual cycling, was going to go to circuits but everything overran again.

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