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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending May 31, 2006:

activity # timemileskm+m
  Orienteering11 9:41:17 38.95 62.69 600146 /176c82%
  Circuits3 3:20:00
  Recovery5 3:17:00
  Cycling2 2:45:00
  Intervals3 2:25:00
  Relay1 1:10:00 4.96(14:06) 7.99(8:46)7 /19c36%
  Total23 22:38:17 43.92 70.68 600153 /195c78%

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Wednesday May 31, 2006 #

Orienteering race 16:45 [5] *** 2.67 km (6:16 / km)
spiked:14/14c shoes: Integrators

Stockholm City Cup at Langholmen. The 100% spiking rate doesn't tell the story! My lines between controls were a disaster, even though done at speed and confidently! It was only on finishing that I realised how much time I'd wasted and how devious the planner actually was! Calves painful afterwards on walking, fine when running.

Tuesday May 30, 2006 #

Intervals intervals 40:00 [5]
shoes: Off Road Sauconys

Short sharp intervals session on forest tracks before Stockholm City Cup round 2 tomorrow. 10 x 1 min with 30 second recovery. Legs really stiff but pushed hard and was especially strong up the hills. Good strides to warm up and lengthy warm down.

Monday May 29, 2006 #

Circuits 1:15:00 [5]
shoes: Off Road Sauconys

Angry circuits to get rid of World Students Selection induced stress. Some really good dynamic strides to start, really sore afterwards, with a special station all for me involving kicking and punching a crash mat as hard as possible! Just what the doctor ordered.

Sunday May 28, 2006 #

Note
(rest day)

Spent the day travelling back from Scotland to Sweden.

Saturday May 27, 2006 #

Orienteering race 1:22:00 [4] **** 9.1 mi (9:01 / mi) +250m 8:18 / mi
spiked:17/23c shoes: Integrators

Scottish Champs at Glen Dye, World Students Selection. Disaster. Had no motivation, nothing in my body to find a gear that actually felt like racing. Made 2 really stupid mistakes at the start and stomach started to play up about halfway round. Was in quite substantial stomach pain all evening afterwards. Really not a good day, very disappointed after such a good weekend last weekend.

Friday May 26, 2006 #

Recovery 35:00 [1]
shoes: Off Road Sauconys

Just easy run to see how am feeling before Scottish Champs. Answer, not good, light headed and a bit woozy, still very tired.

Thursday May 25, 2006 #

Note
(rest day)

Still feeling totally shafted after last weekend, no energy whatsoever.

Wednesday May 24, 2006 #

Orienteering 1:10:00 [3]
shoes: Integrators

Felt rubbish but unfortunately had to go out and hang Edinburgh Summer Series Race. 20 mins on road each wayl, 30 hanging on Whinny Hill, Damn hard work in the gale force winds on top and felt crap, lethargic and stiff.

Tuesday May 23, 2006 #

Recovery 48:00 [2]
shoes: Off Road Sauconys

Feeling pretty whacked, just 48 min easy run round Blackford with Broon.

Monday May 22, 2006 #

Note
(rest day)

Sunday May 21, 2006 #

Orienteering race 42:00 [5] *** 5.6 mi (7:30 / mi) +250m 6:35 / mi
spiked:21/25c shoes: Integrators

Middle distance WRE at Rowney Warren. Felt sluggish at start and wasn't thinking enough, threw map down at number 2 and "started again" and things went much better after that, no real mistakes after 2, a couple of hesitations. Not sure about route choice, but get the impression as long as you stick to the one you decide and go for it it didn't matter too much.

Saturday May 20, 2006 #

Orienteering race 17:00 [5] *** 2.5 km (6:48 / km) +30m 6:25 / km
spiked:11/16c shoes: Integrators

First round heat of the British Sprints in Campbell Park. Shocking run with loads of stupid mistakes and feeling very slow.

Orienteering race 15:00 [5] *** 2.68 km (5:36 / km) +70m 4:57 / km
spiked:22/22c shoes: Integrators

A final. Much better! Spiked every control in the circle with maybe a couple of bad lines. Legs dead and chest tight up the admittedly very small hills. I am not sprint fit at the moment! Still, a pleasing result.

Friday May 19, 2006 #

Recovery 30:00 [1]
shoes: Off Road Sauconys

Gossip run with CJ, good to see Port Meadow in bloom and catch up on the gossip!

Thursday May 18, 2006 #

Orienteering 1:10:00 [3]

Cycled to Flottsbro to do Sprint loop - heart not really in it, miserable weather, bit pointless really. Gorgeous forest though!

Wednesday May 17, 2006 #

Orienteering race 17:12 [5] *** 2.9 km (5:56 / km)
spiked:21/21c shoes: Off Road Sauconys

Amazing! Race 1 of the Stockholm City Cup, took a couple of sub optimum lines but spiked everything in the circle. Really good warm up and down, fantastically enjoyable race, good top ten position to round it off. Cool!

Tuesday May 16, 2006 #

Intervals intervals 1:05:00 [4] **
shoes: Integrators

Didn't have the energy for the train so did a Louise suggested session with map in Visattra. Recovery was hald each interval time - 1,2,3,4,3,2,1,1,2,3,4. Not fast enough, kept getting "trapped" in the terrain! Will stick to tracks next time.

Monday May 15, 2006 #

Circuits 1:05:00 [5]
shoes: Off Road Sauconys

Janne's circuits, tough core work.

Recovery 35:00 [2]
shoes: Off Road Sauconys

Recovery run back to Barkarby, really stiff but felt better for it!

Sunday May 14, 2006 #

Relay race 1:10:00 [4] *** 7.99 km (8:46 / km)
spiked:7/19c shoes: Integrators

Ran the Men's relay! Tough on the legs and navigating terribly, just couldn't get it right. Some real mistakes, mostly just lack of confidence faffing. Better at the end as I resorted to major simplification, but all in all a bit disastrous! Although apparently one of my failure to spikes was a misplaced control, which makes me feel slightly better!

Saturday May 13, 2006 #

Orienteering race 37:20 [4] *** 4.68 km (7:59 / km)
spiked:8/13c shoes: Integrators

OL Tour Dalarna, Middle Race Gruvriset. Beat Linda B at last after 2 years trying! Navigating okay but lack of confidence, not really making errors as such but plenty of hesistation. Running alright but not finding that extra gear to push me up into 5.

Friday May 12, 2006 #

Note
(rest day)

Thursday May 11, 2006 #

Orienteering 1:10:00 [3] ***** 5.7 km (12:17 / km)
spiked:9/13c shoes: Integrators

Technical training at Bogesund. Rough start in the most complex stuff I've seen yet, much better once I slowed down and planned routes properly. Stomach a bit weird, running okay.

Wednesday May 10, 2006 #

Circuits 1:00:00 [5]
shoes: Road Sauconys

Louise's circuits, good all round work out, exhausted by the end, too much to run to the station!

Cycling 1:45:00 [3]
shoes: Road Sauconys

Not very interesting cycle along forest roads to the south, must find more interesting routes! Legs stiff after yesterday but no feeling unwell.

Tuesday May 9, 2006 #

Intervals intervals 40:00 [5]
shoes: Integrators

6 sets of 3 minutes with 1 minute rest on undulating forest paths. At least one decent hill in each rep. Wasn't feeling overly fast but did feel I pushed myself 100% for the first time in ages. Good session, trying to hand on to Louise desperately by the last two!

Sunday May 7, 2006 #

Orienteering race 54:00 [3] **** 5.1 km (10:35 / km)
spiked:9/12c shoes: Integrators

Middle open course north or Sodertalje. Crappy rocky area, couldn't really be bothered, physically okay ish but out of breath up the hills.

Saturday May 6, 2006 #

Cycling 1:00:00 [2]
(sick) shoes: Road Sauconys

Finally bought a cheap (?!) bike and cycled home on it from shop. Feeling a bit better, still out of breath on the uphill sections.

Friday May 5, 2006 #

Note
(sick) (rest day)

Thursday May 4, 2006 #

Note
(sick) (rest day)

Wednesday May 3, 2006 #

Note
(sick) (rest day)

Overdid it in cold and rain yesterday and had sore throat and stuffy head with no energy.

Tuesday May 2, 2006 #

Orienteering 1:30:00 [4] **** 12.8 km (7:02 / km)
spiked:14/17c shoes: Integrators

Planned my own 7.8 course, with 2.5 km to and back from area. Really cold and wet, navigating far better though, no huge mistakes and visualisation much improved.

Monday May 1, 2006 #

Recovery 49:00 [1]
shoes: Off Road Sauconys

Recovery run with El, half terrain and half on road, feeling great.

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