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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Orienteering15 14:02:35 47.41 76.3 2421
  Recovery3 2:16:04 12.55(10:50) 20.2(6:44) 142
  Running4 2:07:25 11.92(10:41) 19.18(6:39) 256
  Long run1 2:05:02 12.48(10:01) 20.09(6:13) 254
  Strength2 1:41:27 1.07(1:34:52) 1.72(58:57)
  Cross Fit3 1:24:47 2.04 3.28 13
  Intervals2 1:11:23 7.32(9:45) 11.78(6:03) 88
  Hills2 1:04:03 1.89(33:51) 3.05(21:02) 641
  Tempo run1 25:04 2.52(9:57) 4.06(6:11) 28
  Total27 26:17:50 99.21 159.66 3843
  [1-5]27 23:15:28

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Tuesday Apr 28, 2015 #

6 PM

Intervals 49:38 intensity: (3:09 @0) + (5:49 @1) + (21:23 @2) + (17:54 @3) + (1:23 @4) 8.01 km (6:12 / km) +43m 6:02 / km
ahr:146 max:180 shoes: Shiny red Sauconys

That felt weird. Tried to do 2 x 200, 1 x 400, 2 x 200, and just couldn't run hard. My head felt completely detached from my body. My legs wouldn't move any faster. I think I am very tired, have been on my feet all day every day since about last Wednesday now. Will see what tomorrow brings.

Monday Apr 27, 2015 #

6 PM

Recovery 27:49 intensity: (2:53 @0) + (11:46 @1) + (10:43 @2) + (2:27 @3) 3.77 km (7:23 / km) +36m 7:03 / km
ahr:132 max:153 shoes: Shiny red Sauconys

Work over ran again today, and I was hungry and tired but Alex said this weekend that I would feel better if I still did a run, even if it was short. And she was right. Had a fun conversation with a guy in a wheelchair about racoons.
C • Asparagus 6

Sunday Apr 26, 2015 #

Event: UNO Bear Brook SP: New England Challenge Stage 1
 
9 AM

Orienteering 1:01:47 intensity: (20 @0) + (2:03 @1) + (13:08 @2) + (43:54 @3) + (2:22 @4) 5.72 km (10:48 / km) +241m 8:55 / km
ahr:156 max:183 shoes: Integrators 5000

Hanging streamers for the training. Wasn't very fluid at all, but the map was excellent.
10 AM

Orienteering 32:37 intensity: (1 @0) + (1:41 @1) + (6:33 @2) + (22:39 @3) + (1:43 @4) 3.02 km (10:47 / km) +162m 8:31 / km
ahr:156 max:180 shoes: Integrators 5000

Shadowed Izzy round the control pick. She was awesome.
11 AM

Orienteering 49:46 intensity: (16 @0) + (4 @1) + (7 @2) + (16:14 @3) + (32:34 @4) + (31 @5) 5.53 km (9:00 / km) +41m 8:41 / km
ahr:177 max:190 shoes: Integrators 5000

Was quite slow at first but then I caught Izzy and was inspired. Ran quite hard for the last half and really enjoyed it. A silly mistake on a short leg but otherwise orienteering really well.

Green - Splits

Saturday Apr 25, 2015 #

12 PM

Orienteering 2:29:44 intensity: (25:05 @0) + (20:39 @1) + (25:56 @2) + (1:14:36 @3) + (3:28 @4) 12.35 km (12:07 / km) +279m 10:53 / km
ahr:144 max:181 shoes: Integrators 5000

I accompanied Alex for 2 hours of her three hour mega exercise, shadowing her on the first pick, orienteering my own for the crux bit (made an enormo mistake as I switched from coach mode to orienteer mode, as always), then we swapped places for the line, and then I abandoned ship and walked back. Lovely day to be out in the woods. Highlight was our AOWN moment, when I saw a tree struck my lightning with two huge branches split off, and noticed the hole left behind was full of animal food and droppings. Then looked around the base, and the entire base was surrounded by a metre or so of a thick carpet of droppings the whole way round the base! Then Alex told me to look up and there was a black/dark brown critter with it's head stuck in a hole up the top of the tree, trying to hide from us. We think it was a porcupine. It was awesome.

Friday Apr 24, 2015 #

7 PM

Orienteering 43:25 intensity: (1:51 @0) + (1:19 @1) + (2:17 @2) + (36:26 @3) + (1:32 @4) 5.23 km (8:18 / km) +194m 7:00 / km
ahr:158 max:179 shoes: X Talon 212s

Drove to Boston at the end of my shittiest of shitty weeks and immediately went orienteering with Alex. We made it out just before dark and 40 minutes later I had forgotten how bad my week was.

Wednesday Apr 22, 2015 #

Note

I had a dreadful day yesterday, finding out that the grant we thought was a winner was indeed rated excellent, but excellent isn't enough to get funding these days. So I get to sit around for at least another 6 months scanning the literature and hoping no one else figures out my awesome technique that I've spent the last 18 months developing before I can use it to do an actual experiment. Instead of training I blew off the late afternoon, helped Natalie sell her car, then went for a walk with her at West Rock, ate at Mikro, and then stuffed ourselves with ice cream. Then I felt better. I'll miss her.

Today I was super productive in the lab and caught up on everything I threw out yesterday, and then decided to carry it forward to the evening and do stupid stuff like my visa application. Just finished. I don't have to drive to work tomorrow so I should actually manage some training.
C • Oh! So sorry to hear it. ... 1

Monday Apr 20, 2015 #

5 PM

Running 44:22 intensity: (58 @0) + (1:09 @1) + (5:24 @2) + (34:33 @3) + (2:18 @4) 7.76 km (5:43 / km) +70m 5:28 / km
ahr:158 max:179 shoes: Shiny red Sauconys

Just an easy pace run in the rain. Nothing special.

Strength 59:17 intensity: (8:59 @0) + (23:14 @1) + (17:57 @2) + (9:07 @3) 0.8 km (1:14:06 / km)
ahr:134 max:174

Warm up at the packed Yale gym then

4 sets of:
5 pull ups (broken!)
200m strides
2 x 8 jumps and hops

Tried 4 x 10 OH press, managed #45 10, 10, 6, 7
40 strict sit ups
4 x 5 front squat #45
4 x 5 deadlifts #45

Front squats felt amazing, the rest felt a bit awkward.

Sunday Apr 19, 2015 #

Note

State Park visit - plenty of strolling in the sunshine with Rob.

Saturday Apr 18, 2015 #

Note

I ran once this week but am really enjoying the down time at home - gardening and pottering and sitting around. Back to it next week!

Note

Gardening all day.

Wednesday Apr 15, 2015 #

10 AM

Recovery 56:03 intensity: (1:22 @0) + (7:20 @1) + (41:59 @2) + (5:22 @3) 8.32 km (6:44 / km) +56m 6:31 / km
ahr:139 max:159 shoes: Shiny red Sauconys

Recovery run. Can't really remember how it felt but that probably means it was fine.

Tuesday Apr 14, 2015 #

Note

Oh my word, I really don't like red eyes. Training update to come when I make it home to my download claw! I actually made it through 5 very sleepy hours of work, then came home and slept from 5-9.30, then from 12.30 to 9.30. Feeling almost normal now (Weds)! I suppose that means it's lab time!

Monday Apr 13, 2015 #

Orienteering 5:00 [3]
shoes: X Talon 212s

Went back to retrieve number 3 at Fox Run. Missed it again! Running feeling much easier back down at this height now - glad to see it wasn't creeping fatigue all weekend but also partly adaptation to the height. Next time I will just have to stay longer :)
9 AM

Strength 42:10 intensity: (39:50 @0) + (2:20 @1) 0.92 km (45:47 / km)
ahr:95 max:123 shoes: X Talon 212s

More S & C - I didn't do too much this morning. We got some coaching in the deadlift from one of the weightlifting S & C staff - she was really fantastic. Look at Julia's awesome form!

Untitled

I did a few light weight moves but today was more watching and learning.
12 PM

Hills 40:29 intensity: (22 @0) + (9 @1) + (1:33 @2) + (36:12 @3) + (2:13 @4) 1.5 km (27:00 / km) +563m 9:23 / km
ahr:164 max:178 shoes: X Talon 212s

Then we ran up the incline. It started horribly, then I caught Julia doing run 10 steps, walk 20. We turned it down to walking in bunches of 15 or 20, depending on how big the steps were, and finished strongly. I'd like to try this again, which is not what I thought when I was standing at the bottom. The most wonderful thing about these juniors is that they just get on and do these amazing things, no limitations, no restrictions, no fuss, and then by doing this they persuade their old broken coaches that they can still do things too.

Running 31:48 intensity: (34 @0) + (1:23 @1) + (7:45 @2) + (22:06 @3) 5.14 km (6:11 / km)
ahr:154 max:174 shoes: X Talon 212s

Shake out run back to the bottom. Enjoyed every step. Don't want to leave CO!

Sunday Apr 12, 2015 #

1 PM

Running 24:37 intensity: (3:15 @0) + (3:34 @1) + (2:45 @2) + (11:35 @3) + (3:15 @4) + (13 @5) 3.1 km (7:56 / km) +93m 6:54 / km
ahr:151 max:191 shoes: X Talon 212s

Hanging controls at Round Mountain. Another spectacular area, different in contour character but still wide open. Feeling tired today, still struggling with anything slightly uphill.

Running 22:34 intensity: (3:07 @0) + (2:23 @1) + (2:46 @2) + (14:18 @3) 2.72 km (8:18 / km) +82m 7:12 / km
ahr:146 max:174 shoes: X Talon 212s

Back to pick up the same controls, except I thought Michael had got one and he hadn't, and caused him a massive problem. Oops.
5 PM

Orienteering 56:45 intensity: (37:09 @0) + (10:53 @1) + (6:36 @2) + (2:07 @3) 2.86 km (19:53 / km) +94m 17:04 / km
ahr:114 max:164 shoes: X Talon 212s

Lorena and I got out and watched the ladies do some control picking in some awesome more complex rocky stuff. Very stop start, some jogging and some walking. I instantly feel much better physically when I have technical orienteering to do.
6 PM

Orienteering 32:38 intensity: (3:02 @0) + (4:42 @1) + (10:46 @2) + (14:08 @3) 2.15 km (15:12 / km) +139m 11:29 / km
ahr:144 max:167 shoes: X Talon 212s

Hung some controls for the final exercise on Round Mountain itself. The view were spectacular but the rock was messy and this was actually much harder than I anticipated.

Hills 23:34 intensity: (2:17 @0) + (5:22 @1) + (7:33 @2) + (8:22 @3) 1.55 km (15:15 / km) +78m 12:10 / km
ahr:141 max:170 shoes: X Talon 212s

Collecting in the controls, including the many streamers along the trail. They were quite annoying.

Saturday Apr 11, 2015 #

10 AM

Cross Fit 50:14 intensity: (11:07 @0) + (12:59 @1) + (9:40 @2) + (16:28 @3) 1.28 km (39:07 / km)
ahr:137 max:174

A conditioning circuit in the S & C gym at the Colorado Springs Olympic Training Centre. An astonishing place, but no pull up bars that can be easily used by short people without broad shoulders. We jumped and skipped and kettlebelled.
1 PM

Running 4:04 intensity: (9 @0) + (12 @1) + (2:15 @2) + (1:28 @3) 0.46 km (8:46 / km) +11m 7:50 / km
ahr:145 max:156 shoes: X Talon 212s

Up to the Rockies now, past the spectacular views of Pike's Peak, to run on Lake George. This was a short but lung busting jog up to the start, where the views were magnificent!

Orienteering 1:41:16 intensity: (2:44 @0) + (10:14 @1) + (25:37 @2) + (1:02:32 @3) + (9 @4) 8.5 km (11:55 / km) +266m 10:18 / km
ahr:150 max:175 shoes: X Talon 212s

Long mixed technique training session. Started with a fine O'/pick, switched to long long compass only legs of which I hit the first bang on and was pleasingly close on the second, despite a big ridge to the right. Then contour only on the top of a stunning hill. At the end of that Michael said Julia was struggling, so I ran back and never found her. But Julia doesn't struggle, she puts her head down and gets things done, and she appeared on the later corridor exercise still being awesome. We jogged back together and saw some deer. What a map!
5 PM

Orienteering 18:39 intensity: (2:50 @0) + (3:24 @1) + (5:28 @2) + (6:57 @3) 1.54 km (12:09 / km) +31m 11:02 / km
ahr:140 max:164 shoes: X Talon 212s

Hanging some controls for the relocation exercise. Met up with the juniors and Thomas saw a bear cub. Eep!

Orienteering 51:59 intensity: (12:24 @0) + (8:51 @1) + (7:34 @2) + (23:10 @3) 3.45 km (15:03 / km) +287m 10:38 / km
ahr:139 max:173 shoes: X Talon 212s

Relocation exercise! Running interspersed with walking and standing around. Really cool to watch strategies develop during the course of the exercise.

Friday Apr 10, 2015 #

5 PM

Orienteering 36:26 intensity: (5:43 @0) + (4:31 @1) + (12:54 @2) + (13:18 @3) 4.17 km (8:44 / km) +106m 7:45 / km
ahr:140 max:168 shoes: X Talon 212s

Back at Fox Run, this time with the Juniors. We set them off and then went to find to mystery hill for number 3 - Erin ran from one direction and me from another, and we settled on one of the lumps in the middle. Then I picked up the warm up controls and watched a bit of the compass and distance only action. The juniors were coping much better than me with the altitude! Still breathing hard uphill.

Thursday Apr 9, 2015 #

6 PM

Orienteering 48:40 intensity: (2:08 @0) + (8:39 @1) + (13:49 @2) + (24:04 @3) 5.53 km (8:48 / km) +186m 7:32 / km
ahr:146 max:174 shoes: X Talon 212s

Made it to Colorado and Fox Run Park! At altitude but not mega up in the Rockies themselves altitude. Hung some controls, struggled up some hills, and flew across some super nice flats and downhills. The Ponderosa pine forest is spectacular - at sea level this would be one of the fastest areas I've ever run at. The map still needs a little refining from the Lidar but is an excellent start. The view to Pike's Peak from the final hill top was extraordinary. What a place! Then to Kissy's house for a lovely evening of excellent food, socialising and a relaxing long sleep.

Wednesday Apr 8, 2015 #

Note

Going to Colorado tomorrow for a Junior Training Camp. When I get back and things calm down I'm hoping to get out of this boom bust training phase and keep things on a more even keel. Probably won't train today. Work is actually really good right now, plenty to do, but it makes it difficult to leave and do other things. Hasn't helped that I've been trying to cram as much as possible in between trips away. Things calm down a lot of this weekend though. It's been fun, if hectic!

Monday Apr 6, 2015 #

5 PM

Long run 2:05:02 intensity: (51 @0) + (6:04 @1) + (19:22 @2) + (1:37:55 @3) + (50 @4) 20.09 km (6:13 / km) +254m 5:51 / km
ahr:155 max:179 shoes: X Talon 212s

Took the long way home from work again. It was great! No snow, warm and spring like. Then I saw an owl fly just past my head. Fantastic.
7 PM

Cross Fit 10:02 intensity: (7:58 @0) + (2:04 @1)
ahr:110 max:133

I tried to do my Freeletics but it hurt too much so I made a smoothie instead.

Sunday Apr 5, 2015 #

Note
(rest day)

I was supposed to run but spent the whole day gardening instead. Had to buy some onion sets as my seedlings pretty much just expired. Not a good year for seedlings either Eddie!

Saturday Apr 4, 2015 #

Event: WCOC Huntington State Park
 
8 AM

Orienteering 1:02:57 intensity: (50 @0) + (5:43 @1) + (20:35 @2) + (35:41 @3) + (8 @4) 5.88 km (10:42 / km) +88m 9:58 / km
ahr:150 max:175 shoes: Integrators 5000

Hanging controls for the junior training. Sloppy at the start and then I improved. Misha correctly figured out that I got one in the wrong place! Not sure if anyone else noticed - gold star for Misha!
11 AM

Orienteering 1:02:41 intensity: (12 @0) + (7 @1) + (12 @2) + (19:38 @3) + (42:32 @4) 7.7 km (8:09 / km) +178m 7:18 / km
ahr:176 max:186 shoes: Integrators 5000

After the Juniors and Keenos did the training exercises, I raced the Red. This was really, really fun. Niels planned an excellent course with almost no trail running and it was just brilliant. I ran mostly hard, bit slow up the hills, but it really felt like a race. It was awesome. Thought I might have a chance of getting Kseniya, but she got me by 20 seconds. Shouldn't have walked up one of those hills! A couple of small bobbles but no major errors to speak of.
1 PM

Orienteering 28:15 intensity: (15 @0) + (3:54 @1) + (7:24 @2) + (16:42 @3) 2.66 km (10:36 / km) +129m 8:32 / km
ahr:147 max:162 shoes: Integrators 5000

Collecting in a few controls. I was knackered but it was so sunny by then. Such a joy to be out in the woods today.
C • its finally spring 1

Red - Splits

Friday Apr 3, 2015 #

9 AM

Intervals 21:45 intensity: (16 @0) + (42 @1) + (3:49 @2) + (14:01 @3) + (2:57 @4) 3.78 km (5:46 / km) +45m 5:26 / km
ahr:159 max:182 shoes: Shiny red Sauconys

I went for kill or cure today! Did all the training I should have done earlier in this week - it was an easy week so this wasn't as crazy as it sounds. Felt tired and stiff but not ill out there, so probably should just get on with it. Running in trainers with full soles feels weird and ungainly now after a whole winter of integrators and trail shoes. Not sure whether to think about transitioning to something with less cushioning or not. This was 5 x 50 second wind ups.

Tempo run 25:04 intensity: (5 @0) + (1:53 @2) + (14:30 @3) + (7:41 @4) + (55 @5) 4.06 km (6:11 / km) +28m 5:58 / km
ahr:167 max:198 shoes: Shiny red Sauconys

Followed by 3 x 3 minute tempo sections. My stomach was playing up a bit but otherwise it felt okay - not great but okay.

Cross Fit 24:31 intensity: (5 @0) + (4 @1) + (14 @2) + (16:13 @3) + (7:55 @4) 2.0 km (12:16 / km) +13m 11:52 / km
ahr:170 max:187 shoes: Shiny red Sauconys

Then the Freeletics training I've been putting off forever - 1 km run, 5 sets of 100 star jumps, supposed to 100 froggers, 1 km run. Couldn't do the Froggers, after getting through 20 realised I'd never make it to work on time, so did mountain climbers instead. This was still pretty hard.

Thursday Apr 2, 2015 #

Note

Today I am stuffed up and very tired but distinctly not what I would call ill yet. Come on body, either fail or win!

Wednesday Apr 1, 2015 #

Note

Uh oh, this time I am 90% sure I'm getting sick. Stuffed up and headaches, shivery skin.
9 AM

Recovery 52:12 intensity: (15 @0) + (3:07 @1) + (42:06 @2) + (6:44 @3) 8.11 km (6:26 / km) +50m 6:15 / km
ahr:143 max:160 shoes: Shiny red Sauconys

Recovery run at last. Everything a bit stiff and twingy. Not too slow though. Wanted to do my strength stuff on the way home but everything ran away with me today.

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