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

Training Log Archive: Becks

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Orienteering7 6:24:03 21.7(17:42) 34.92(11:00) 929
  Strength5 3:36:49 1.29 2.08 1
  Cycling2 1:03:27 97
  Running3 49:53 4.98(10:01) 8.01(6:14) 84
  HIIT1 28:41 0.38(1:16:10) 0.61(47:20)
  Recovery1 25:02 1.91(13:05) 3.08(8:08) 23
  Freeletics2 23:15 0.06 0.09
  Total17 13:11:10 30.31 48.78 1134
  [1-5]14 7:57:57

«»
2:13
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jun 30, 2016 #

3 PM

Strength 52:12 intensity: (48:56 @0) + (3:05 @1) + (11 @2) 1.11 km (47:07 / km)
ahr:97 max:138

Arms workout. Found a good weight on some exercises, still a bit light on others. Felt good!

1. DB bench press, 4 x 8, 20#

2a. Bent over BB rows, 3 x 8, 55#
2b. Standing DB OH press, 4 x 8, 20# (tough)

3a. Push ups, 3 x 8
3b. Tall kneeling band lat pulldown, 3 x 10, 6# (cable machine)
3c. Front plank, 3 x 4 x 10 second holds


Wednesday Jun 29, 2016 #

11 AM

Running 25:01 intensity: (9 @0) + (12 @1) + (33 @2) + (24:07 @3) 3.91 km (6:24 / km) +25m 6:12 / km
ahr:157 max:163

Worked late last night to finish the library preps for the huge experiment, because my brain couldn't get up another day and have to face doing them! So took it easy this morning - baked Rob's no knead bread (delicious) and washed some clothes for the trip. Then did MIC run into work. Wasn't moving very fast at that heart rate. It was warm.

HIIT 28:41 intensity: (14:35 @0) + (5:42 @1) + (6:20 @2) + (2:04 @3) 0.61 km (47:20 / km)
ahr:124 max:157

Full strength warm up, then a 9 minute EMOM of 10 kettle bell swings. Technique still needs some work, it's been a while. Used a 20# KB, still felt a bit light as HR didn't go that high.

Tuesday Jun 28, 2016 #

6 PM

Strength 31:11 intensity: (28:24 @0) + (2:37 @1) + (10 @2) 0.21 km (2:28:30 / km)
ahr:96 max:137

Had to do the workout #1 at work. My library preps are now finished! Whoop! Two days of tying things up then off to Copenhagen. Used 2 litre bottles as weights. They're not really heavy enough, but the workout was still remarkably difficult.

Sunday Jun 26, 2016 #

Note

Wanted to do my final session of the week, another HIIT, on Sunday. But the traffic back from the wedding was awful. So ended up just going for a walk with SGB on the hill behind his house. That was brisk and excellent, and then I actually slept on a red eye! Result! Not the whole way obviously, but some.

Saturday Jun 25, 2016 #

4 PM

Orienteering 10:52 intensity: (3 @0) + (6:30 @3) + (4:19 @4) 1.36 km (8:00 / km)
ahr:172 max:183 shoes: X Talon 212s

I guess my watch was poo and never found satellites for the first awesome course that Greg planned at the wedding. I also forgot to start my watch. This was supposed to be MIC but looking at my heart rate it wasn't. It felt cruisey, so dunno where that 183 came from. Travel heart rate I guess. A couple of small "but where actually is it?" mistakes, but nothing major. Very full of lunch, so couldn't have gone much faster even if I'd wanted to.

Orienteering 14:35 intensity: (8 @0) + (9 @1) + (12 @2) + (3:18 @3) + (10:48 @4) 1.93 km (7:32 / km) +25m 7:05 / km
ahr:176 max:186 shoes: X Talon 212s

And the second course. Really loved the chance to do this. Thanks Greg!

Friday Jun 24, 2016 #

6 PM

Recovery 25:02 intensity: (34 @0) + (2:41 @1) + (15:53 @2) + (5:54 @3) 3.08 km (8:08 / km) +23m 7:50 / km
ahr:143 max:163 shoes: Neon sauconys

After cooking many delicious grilled cheeses, went for a short MIC around a flatter trail at the woodlands camp. It was gorgeous but I wanted to do more.

Strength 28:23 intensity: (15:10 @0) + (3:40 @1) + (1:22 @2) + (5:19 @3) + (2:52 @4) 0.76 km (37:24 / km) +1m 37:09 / km
ahr:132 max:183

Didn't manage to make it to the gym for workout three of the week before I left, so this was a bodyweight session. 10 mins AMRAP of stuff, did 3 and a bit rounds. Harder than I expected! Enjoyed the company.

Tuesday Jun 21, 2016 #

Note

I still can't quite believe we might leave Europe. It is really affecting my state of mind right now. I hope everyone wakes up on Thursday morning recovered from this mass delusion and does the right thing. If they don't, I guess I'm staying here.

Monday Jun 20, 2016 #

Strength 40:00 [1]

Did the upper body workout 2, can't remember what was in it now, stayed light again.
8 AM

Cycling 30:59 [0] +72m

MIC into work.

Saturday Jun 18, 2016 #

8 AM

Cycling 32:28 intensity: (25:17 @0) + (5:59 @1) + (1:07 @2) + (5 @3) +25m
ahr:116 max:154

Very easy cycle in as I'm not supposed to be doing too much in the way of generic cardio.
10 AM

Strength 1:05:03 intensity: (59:08 @0) + (4:48 @1) + (1:07 @2)
ahr:95 max:138

First day of coaching plan, started a little early in the attempt to get 3 strength sessions in at the gym before leaving for California. Tired body from all the work, kept it light.

1a. Romanian deadlift (focus on hinge, not picking up weight), 3 x 8 55 lb
1b. Dead bugs, 3 x 8

2a. Reverse lunges, 3 x 16, 15 lb
2b. Incline mountain climbers, 3 x 12

3a. Goblet squat, 2 x 8, 15lb
3b. Flute bridge, 2 x 8

Then finished with a kettle bell HIIT protocol - was probably a little too easy. 8 rounds of 10 swings EMOM - used 12 #, definitely needed quite a bit more.

Good to do the movements, can increase the weight quite rapidly if and when I'm anywhere near a gym for the next four weeks :s

Friday Jun 17, 2016 #

Note

I made it through the week! I cycled both ways every day except Thursday, when I finished at 10.45pm. But otherwise everything went very well, and the stressful part of mega experiment is done. The boring part starts tomorrow!

Cycling definitely helped.

Wednesday Jun 15, 2016 #

Note

This week I have an enormo experiment, and every day I am doing over a mile of Farmer's Carry (Thanks for shutting down our animal facility and not starting renovations for a whole year, Yale!) and cycling to work, to ensure I move a bit. No training though. Luckily coaching was pushed back to next Monday, when I will still be doing downstream stuff, but less full on.

No rest till Mendocino!

Thursday Jun 9, 2016 #

Note

Very tired the last two days but in my limbs, not so much in my head, so that's good. Happy to chill out this week - my personalised Girls Gone Strong Training Program starts next week, and I'm really excited!

Tuesday Jun 7, 2016 #

6 PM

Running 13:17 intensity: (48 @0) + (1:36 @1) + (5:25 @2) + (5:28 @3) 2.18 km (6:05 / km) +13m 5:54 / km
ahr:143 max:157 shoes: Neon sauconys

Easy run round the neighbourhood. My legs are tired!

Freeletics 19:06 intensity: (13:00 @0) + (3:26 @1) + (2:40 @2)
ahr:109 max:140

Tried three different workouts and stuck on the third, Athena endurance. Couldn't manage the coach workout. Some good abs stuff though.

Sunday Jun 5, 2016 #

Note

Maybe I will write more later, but for now I am very happy with how this weekend worked, and a huge part of that was having dependable volunteers I could just trust to get on with things. Thanks to everyone!

Note

If you'd like to say thanks to my Dad for the weekend, his log is here!

https://www.attackpoint.org/log.jsp/user_14936
6 AM

Orienteering 54:34 intensity: (14 @0) + (6 @1) + (22 @2) + (52:34 @3) + (1:18 @4) 5.55 km (9:49 / km) +238m 8:05 / km
ahr:165 max:177 shoes: Integrators 5000

A soggy wake up of the red in reverse. Big hills! Again, had 20 minutes or so of really strong running. Tired by the end though. Even made two small mistakes, which was impressive given how many times I've visited this hill now!

Saturday Jun 4, 2016 #

6 AM

Orienteering 1:01:26 intensity: (10 @0) + (53 @1) + (9:49 @2) + (50:34 @3) 6.46 km (9:31 / km) +194m 8:16 / km
ahr:156 max:172 shoes: X Talon 212s

Checking half the long controls were woken up. Extremely grateful for Dad's help! And Mum's too for lugging tons of extra water out to controls. This whole thing would have gone much worse without them.
3 PM

Orienteering 1:11:35 intensity: (3:18 @0) + (12:54 @1) + (23:08 @2) + (32:15 @3) 5.85 km (12:15 / km) +268m 9:58 / km
ahr:145 max:171 shoes: X Talon 212s

Some middle hanging and checking. I had twenty minutes or so this evening where I felt really strong and amazing, which was surprising.

Friday Jun 3, 2016 #

2 PM

Orienteering 39:43 [0] 4.16 km (9:32 / km) +37m 9:08 / km
shoes: Neon sauconys

Control stuff at Mount Holyoke.

Orienteering 7:04 [0] 0.74 km (9:32 / km) +5m 9:14 / km

5 PM

Orienteering 5:34 [0] 0.8 km (6:55 / km)
shoes: Neon sauconys

A gratefully tiny amount of control collecting.

Thursday Jun 2, 2016 #

10 AM

Orienteering 1:58:40 intensity: (18:17 @0) + (30:20 @1) + (34:49 @2) + (35:05 @3) + (9 @4) 8.06 km (14:43 / km) +162m 13:23 / km
ahr:138 max:175 shoes: X Talon 212s

Control hanging at Pond Mountain. Great weather, it went smoothly.

Wednesday Jun 1, 2016 #

8 AM

Running 11:35 intensity: (1 @0) + (17 @1) + (2:27 @2) + (8:50 @3) 1.92 km (6:03 / km) +46m 5:24 / km
ahr:155 max:165

Quick morning jaunt around Racebrook Tract before dropping samples off. Discovered the smaller trails - they're great!

Freeletics 4:09 intensity: (1:41 @0) + (1:52 @1) + (36 @2) 0.09 km (45:07 / km)
ahr:122 max:144

Quick Freeletics outside West Campus, then a busy day in the lab.

« Earlier | Later »