Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m
	Cycling	22	20:22:01
	Orienteering	9	12:42:25	39.02		62.8		890	130 /	179c	72%
	Intervals	6	6:07:14
	Strength	5	4:26:14
	Running	6	3:19:18	6.52		10.5
	Recovery	5	3:06:36
	Circuits	2	2:08:35
	Long run	1	1:27:43
	Relay	1	40:33	3.23	(12:33)	5.2	(7:48)	115	15 /	18c	83%
	Total	31	54:20:39	48.78		78.5		1005	145 /	197c	73%
averages - sleep:9.3 rhr:43

2:56

0:00

» now

Thursday May 31, 2007 #

Cycling 15:00 [2]
ahr:115 max:148

Cycle to KB.

Cycling 22:52 [2]
ahr:111 max:150

From KB to work.

Cycling 16:51 [2]
ahr:121 max:153

To George Square from work, pretty speedily.

Cycling 13:42 [2]

Back home from George Square.

Intervals 40:35 [5]
ahr:166 max:183 shoes: Saucony Cohesion

40 minutes of 15 x 15s. Some flat hard surface, some softer terrain. By the last ten minutes everything was screaming but felt good to finish the session!

Recovery 9:12 [2]
ahr:141 max:157 shoes: Saucony Cohesion

Managed to warm down for ten mins after but so sore I walked the rest of the way home. Hardcore!

Wednesday May 30, 2007 #

Cycling 30:08 [3]
ahr:140 max:167

Cycling up to Bonaly, all uphill, hard work, knees pretty sore.

Cycling 35:13 [2]
ahr:116 max:149

Cycling back from Bonaly to work.

Cycling 20:06 [2]
ahr:125 max:159

From work to the gym.

Circuits 51:39 [2]
ahr:102 max:180

Technique etc session with Steve. Some drills, jumping, core lunges with bars etc. A bit of stretching at the end.

Cycling 19:51 [2]
ahr:103 max:142

Easy cycle back from the gym.

Tuesday May 29, 2007 #

Cycling 16:31 [2]

In to work

Cycling 21:07 [2]

Back from work, feeling a bit wobbly and hungry.

Intervals 1:10:39 [5]
ahr:152 max:196 slept:8.0 shoes: Saucony Cohesion

Intervals session. Was feeling really wobbly after getting of the bike so had some porridge and cereal and hour before leaving, but it was too much and the stomach was a nightmare the whole time, really uncomfortable and dying for the loo, which held me back loads. Session was two warm up 200s with a job back, three mins off then three sets of 600, 400, 200, 40 secs between, three mins between sets. Time not great but not utterly disastrous either, at least pretty consistent. Legs tight at the start but were loosening up as stomach was getting worse, bah! Anyway, times were:

Warm up 28.52
0.35 (1.29)
0.36 (1.20) (3.00)

1.59 (0.40), 1.18 (0.40), 0.35 (3.00)
1.59 (0.40), 1.18 (0.40), 0.35 (3.00)
1.58 (0.40), 1.17 (0.40), 0.35

Warm down 13.02 Straight to Gav's for tea. Beautiful cod and spinach and potatoey goodness. Yum!

Monday May 28, 2007 #

Cycling 14:55 [2]
ahr:118 max:136 slept:9.0 shoes: Saucony Cohesion

Cycle to the gym, feeling a bit stiff!

Strength 45:49 [4]
ahr:111 max:150 slept:9.0 shoes: Saucony Cohesion

Steve's wind up program for World Cup Prep. Really pretty tough, the pikes at the end were a struggle and could feel every muscle in my core straining.

Power clean 30kg 4 x 3
Push press 30kg 4 x 4
Back squat 55kg 4 x 3
Hanging leg raise 3 x 3
Candlesticks (pike) 3 x 6

Whew!

Cycling 15:28 [2]
ahr:119 max:144

Cycle into work

Cycling 26:30 [2]

cycle home via Sainsburys.

Recovery 1:14:02 [2]
ahr:135 max:154 slept:9.0 shoes: Saucony Cohesion

Recovery run. Everything feeling a bit tight for a long way at the start, but moving pretty fast for my 70%, probably the fastest yet. Easingup by the end by left knee a bit achey again.

Sunday May 27, 2007 #

Running 25:45 [2]
ahr:122 max:157 rhr:39 slept:9.0 shoes: Shiny silver integrators

Had a bizarre nose bleed which woke me up this morning but then decided to run at Rogie and really glad I did. Warm up.

Orienteering race 1:18:57 [5] ***** 7.7 km (10:15 / km) +245m 8:51 / km
ahr:176 max:187 spiked:11/19c rhr:39 shoes: Saucony Cohesion

SOl at Rogie, W21L. Sublime course planned by Eddie with a technical challenge, physically tough and plenty of leg length variation and route choice. Just managed to scrape a win despite big spoon at number 1 and a couple of other nearly minute errors. Was running the legs well but then messing up a bit in the circl, struggling to focus and switch orienteering styles I think as I'm not so use to attacking the long legs that well. Still, enjoyed it loads and dead chuffed, was giving up on classic races and that has restored my faith.

Saturday May 26, 2007 #

Orienteering 1:52:38 [4] **** 8.2 km (13:44 / km)
ahr:161 max:177 spiked:7/11c rhr:42 slept:8.0 shoes: Shiny silver integrators

Oh my god. Route choice course at Whiteash wood, an area that looks nice and continental on the map but is in fact a majorly physical jurassic park type beast with huge chasm like ravines that swallow you whole. I foolishly offered to collect the controls in from the second half of the course and so completed the beast, aside form never finding number eight and having to send the boys back for it. What a mission! Felt like I really achieved something this morning though,and was still running by the end despite the major physicalness.

Orienteering 41:53 [4] *** 4.5 km (9:18 / km)
ahr:170 max:183 spiked:14/18c rhr:42 shoes: Shiny silver integrators

Fine O exercise at Lossie, control picking legs through the intricate stuff with some longer legs out then back in again. Better than the last time I was there, but still too much compass and hoping really.

Friday May 25, 2007 #

Orienteering 43:50 [4] ****
ahr:148 max:170 spiked:5/9c slept:7.0 shoes: Shiny silver integrators

Did a pairs map memory course at Roseisle with Kir as we only had one map between us. Lovely running, running well and easily, but navigating a bit patchily, not concentrating enough in the circle.

Thursday May 24, 2007 #

Cycling 45:00 [2]

Easy cycle into work and back, feeling pretty whacked, so no intervals again. Easy week so no need to force it.

Wednesday May 23, 2007 #

Running 33:44 [2]

Cycling to Braidburn and running around putting out controls.

Cycling 27:18 [2]

In to work from Braidburn.

Cycling 15:03 [2]
ahr:130 max:164

Cycle to the gym.

Circuits 1:16:56 [3]
ahr:101 max:151

Light session with Steve in the circuits gym, focussing on running technique and good weights technique etc. Did some drills that felt really strange, but really good to have him there picking you up on everything.

Cycling 18:08 [2]
ahr:110 max:153

Back from the gym.

Tuesday May 22, 2007 #

Cycling 45:01 [2]
ahr:117 max:151

Cycling to Leith PS then work. Windy but felt like I was cycling through treacle, not reallyvery energetic.

Cycling 23:57 [2]
ahr:118 max:156

Cycle home from work, still not feeling quite right. Throat scratchy and head a bit thick. Hopefully just effects of the jab from yesterday, will get an early night and probably feel much better tomorrow.

Monday May 21, 2007 #

Cycling 18:19 [2]
slept:8.0

To the travel clinic for my TBE jab.

Cycling 53:00 [2]

To Morrisons from the clinic and then back with a huge back. Legs feeling surprisingly good but stiff pretty much everywhere! Glad this week is an easy week!

Recovery 29:04 [2]
ahr:136 max:149 shoes: Saucony Cohesion

Short recovery run, was able to run faster than usual at 70% but throat feeling a little scratchy by the end. Good night's sleep tonight in order.

Sunday May 20, 2007 #

Orienteering 54:55 [4] *****
ahr:162 max:181 spiked:18/22c slept:8.0 shoes: Shiny silver integrators

Mark's re-planned course at Allt Cailleach. 12 minutes or so warm up then 43 mins or so of intense control picking. Really good fun, legs totally done by the end, the last couple of hills were a real test!

Recovery 27:31 [2]
ahr:148 max:171 shoes: Shiny silver integrators

Nice warm down run with Mark and Doug while waiting for Ross to return with the mini bus and all our kit! Feeling much better for it at the end, nice stretch too.

Saturday May 19, 2007 #

Orienteering 1:06:11 [4] ***** 7.6 km (8:43 / km)
ahr:178 max:187 spiked:14/18c slept:8.0 shoes: Shiny silver integrators

Boys course training at Balnagowan. Legs tired but still running strongly, had a good head to head with Alex and Kyle at the end just as I was starting to lose motivation. Really good fun. Misjudged a couple of the slope legs slightly.

Orienteering 32:30 [5] ***** 4.1 km (7:56 / km)
ahr:179 max:191 spiked:10/16c shoes: Shiny silver integrators

Relay course at Crathes. Really let the pressure of having Mark and Doug chase get to me, and was orienteering like a total muppet in some places, not planning ahead enough and drifting in the direction of Ross ahead (bad idea). Running really well and hard, totally knackered by the end. Orienteering like an idiot though!

Friday May 18, 2007 #

Cycling 18:48 [2]
ahr:112 max:141

Cyel to gym in the morning.

Strength 52:51 [4]
ahr:105 max:143 shoes: Saucony Cohesion

Strength session number two in the gym. Feeling better than I did on Monday.

Single leg squat 32.5kg 4 x 6
OH Split DB Shoulder press 18kg 4 x 6
DB Row 14kg 4 x 5
CGSLDL 52.5kg 4 x 4
Rissian twists 9kg 4 x 4
Bird dogs eyes closed 3 x 15
Side planks eyes closed 3 x 20secs each side

Cycling 16:33 [2]

Into work from the gym.

Cycling 27:04 [2]

Cycle home from work.

Thursday May 17, 2007 #

Cycling 15:21 [2]
slept:8.0

Speed cycle into work! Feeling a bit more energetic today.

Cycling 22:00 [2]

Cycle home, a bit slow, quads hurting!

Intervals 1:03:34 [4]
ahr:163 max:187 slept:8.0 shoes: Saucony Cohesion

Was feeling a lack of motivation for training after a long day at the lab, so needed a it of a different session to persuade me to go out of the door. So did 50 minutes of those crazy 15 x 15 Foxdals and really enjoyed them. Went on paths, up hills, through thick grass, etc etc, and the really short interval really helps you focus on good running style in all directions, and was tougher aerobically than I was expecting. Powered up Craiglockhart to end the session, then jogged back down home. Really enjoyed it, good way to get myself out after feeling totally whacked and demotivated.

Wednesday May 16, 2007 #

Cycling 1:11:55 [2]

Cycling to Leith PS, to work, then back home. Really busy day and totally knackered so no circuits, just a restful evening of first year report writing!

Orienteering 50:13 [3] ***** 2.5 km (20:05 / km)
ahr:139 max:164 shoes: Saucony Cohesion

Possibly one of the hardest things I have ever done! Line course in the intricate part at Lossie, time includes run out and back. Really really tough, had to go out a couple of times and come back in to refocus. Reading the lines much better by the end, but took some really powerful concentration. Fantastic day's training.

Tuesday May 15, 2007 #

Cycling 40:00 [3]

To work and back. Stiff!

Intervals 1:41:41 [5]
ahr:149 max:195 slept:7.0 shoes: Saucony Cohesion

Intervals. Was angry about a terrible day at work and despite weird dry throat feeling again had an awesome session. Distances were 800m, 2 x 600, 3 x 400, 3 x 200, 3 x 200, times were:

Warm up: 37.09
2.25 (3.00), 1.57 (0.40), 2.00 (3.00), 1.15 (0.40), 1.17 (0.41), 1.17 (3.00), 0.34 (0.40), 0.33 (0.40), 0.33 (3.00), 0.32 (0.40), 0.32 (0.40) 0.33 Die.
Warm down 34.10

Monday May 14, 2007 #

Cycling 12:41 [2]
ahr:122 max:143

To the gym first thing, really stiff.

Strength 1:01:43 [5]
ahr:105 max:141 shoes: Saucony Cohesion

Heavy weights session, really tough, couldn't manage many split push presses at all.

Jump shrug 35kg 4 x 5
Back squat 52.5kg 4 x 5
OHBB Split Push Press 30kg 2.5 x 4
Bent over row 32.5kg 4 x 5
Wood choppers 4th weight down 2 x 10 up and down
BB Roll Ouyts 4 x 5
Supermans 4kg 3 x 3

Cycling 14:58 [2]
ahr:128 max:153

Back to work from the gym.

Cycling 13:52 [3]
ahr:136 max:160

Speed cycle to the Links for recovery run.

Recovery 46:47 [2]
ahr:137 max:156 shoes: Saucony Cohesion

Recovery run with Kir. Boring plod around the Meadows enlightened by my heart rate going over the 70% limit when I got angry about something. Brilliant.

Cycling 10:00 [3]

Back home from Kir's post lovely Fi cooked lasagne.

Sunday May 13, 2007 #

Orienteering 1:08:41 [5] **** 6.2 km (11:05 / km) +400m 8:23 / km
ahr:174 max:183 spiked:10/15c slept:7.0 shoes: Shiny silver integrators

SOL at Glen Truim. Ran hard the whole way but not necessarily fast with some beasting hills. Certainly coped far better with the tough terrain than last weekend. Orienteered confidently but was slightly thrown by a few map errors.

Running 30:34 [2]

Warm up and down for Glen Truim.

Saturday May 12, 2007 #

Orienteering 1:03:40 [4] ***** 5.5 km (11:35 / km)
ahr:165 max:190 spiked:11/13c slept:10.0 shoes: Shiny silver integrators

Kitch's free line exercise at Loch Vaa. Totally couldn't read the mao on the first couple, then talked through the next three or so with Andy, got into the map, regained my focus and much better after that. Bit hungry so not running brilliantly but keeping going slowly but strongly through the heather.

Orienteering 1:08:09 [4] ***** 7.3 km (9:20 / km)
ahr:169 max:185 spiked:16/19c shoes: Shiny silver integrators

Brown course at Craigbui. Really wet but brilliant area, nice course with some varied leg length and visiting the sparse trickier areas of the maps. Running strongly and really enjoyed it, finding controls generally confidently aside from a couple of misinterpretations of what was going on.

Friday May 11, 2007 #

Note
slept:5.0 (rest day)

Cycling 30:00 [2]

To work and then back from Clerk Street post fab haircut.

Thursday May 10, 2007 #

Long run 1:27:43 [4]
ahr:169 max:186 slept:6.5 shoes: Integrators

Awesome early morning run in the Pentlands with Eddie. Parked up at Hillend, up Hillend with quads totally burning and ferocious wind, then across to Caerketton, Allermuir, Castlemuir, round the bottom of the military training area then the long slow drag back up the valley, over the col between Allermuir and Capelaw, then back underneath the hill tops to Hillend. Some good leg burning and great to be out so early when the place is deserted. Just a shame I got to work by 9.43 and everything was BROKEN! BROKEN I tell you.

Cycling 18:00 [2]

Cycle into work. Thighs totally burning on the flat and uphills. Sign of a good run this morning!

Wednesday May 9, 2007 #

Cycling 13:56 [2]
ahr:120 max:141 slept:7.0

Cycle to the gym.

Strength 48:07 [4]
ahr:117 max:151 slept:7.0 shoes: Saucony Cohesion

Set 3. Hard work, but pushed through them and really feeling a difference in the way everything is moving!

Clean from blocks 30kg 4 x 5
Split jerk 25kg 4 x 4
BB Lunge 25 4 x 4
DB Fitball pullover 14 kg 4 x 4
Leg raises (l,R & OH) 3 x 3 (Ouch!)

Cycling 15:59 [2]
ahr:109 max:147

Dodging the crazy rush hour traffic down Leith Walk to Leith Primary.

Cycling 14:35 [2]
ahr:131 max:145

Cycling from Leith PS into work - Felt like a loooong drag!

Tuesday May 8, 2007 #

Cycling 20:00 [2]

Into work.

Cycling 16:11 [2]
ahr:123 max:155

Up to the Meadows for intervals.

Intervals 53:16 [5]
ahr:150 max:195 slept:7.5 shoes: Saucony Cohesion

Intervals felt rubbish today. Was 3 sets of 2 x 800m, 1 min between pairs and supposed to be 4 mins between sets. However no girls turned up and the boys shortened their rest to 3 mins, I thought I would run faster with someone to chase than alone with full rest, so had 2.5min rest and set off just behind the boys. Stomach feeling much better, didn't eat after 2pm this aft and this seemed to help, but legs had no power again - think I need to talk to Steve about the weights. Also throat was really dry - not sore or tickly, just stupidly dry. Hmm. Anyways, times were:
2.27 (1.00), 2.31 (2.30), 2.31 (1.00), 2.34 (2.30), 2.32 (1.00), 2.34.

Cycling 12:15 [2]
ahr:129 max:163

Cycle back home post intervals warm down jog.

Note

Saying that, just looked back, and the last time I did 800s 2.31 was my fastest with the others being around 2.38. So must be running better than I feel I am.

Monday May 7, 2007 #

Cycling 12:58 [2]
ahr:127 max:151 slept:6.0

Rubbish night's sleep again, kept waking up all over the place. Still got up early for the gym. Cycling to gym.

Cycling 17:55 [2]
ahr:125 max:153

Cycling from gym to work. Legs hurting but moving fast.

Strength 57:44 [4]
ahr:110 max:150 slept:6.0 shoes: Saucony Cohesion

Very heavy gym session set two. Legs feeling a bit less wobbly after yesterday and got a really good session in.

Single leg squats 30kg 4 x 6
Split DB Push Press 16kg 4 x 6
CGSLDL 50kg 4 x 5 (ouch)
DB Row 12kg 4 x 6
Russian twists 8kg 4 x 4
Bird dogs 2 x 15
3 x 20secs side planks eyes closed

Cycling 21:29 [2]
ahr:119 max:153

Cycling back from work.

Running 33:47 [2]
ahr:136 max:149 shoes: Saucony Cohesion

Quick recovery run before heading off to Glasgow for some gigs. Much faster than I have been for weeks without going over the 144, could actually move up the hill to Craiglockhart. Feeling generally quite a lot better. Good!

Sunday May 6, 2007 #

Running 20:00 [2]

Warm up and down before relay.

Relay race 40:33 [5] ***** 5.2 km (7:48 / km) +115m 7:01 / km
ahr:188 max:198 spiked:15/18c slept:6.0 shoes: Shiny silver integrators

After a rubbish night's sleep I decided to approach today's race properly, with a really decent warm up, some a bit of motivation and forgetting about yesterday. I dunno if it's that or the relay atmosphere that worked, but probably both. Was sluggish at the start up the hill but once we hit the complicated stuff was away, running relatively well (but still not my best, quads felt wobbly going downhill) but orienteering well, planning ahead, taking good routes and doing my own thing. Came back first on first leg, just managing to stay ahead of Laura who was running much more strongly than me. Much better.

Saturday May 5, 2007 #

Event: British Orienteering Champs - Individual

Orienteering race 1:20:48 [4] ***** 9.2 km (8:47 / km) +245m 7:45 / km
ahr:187 max:196 spiked:14/19c rhr:44 slept:8.0 shoes: Shiny silver integrators

What a load of rubbish. Something in my head in the way I approach classic races is totally wrong. To start, the course planning at the British Champs today was shocking. Really, really shit. Not a single real technical challenge, and no route choice after the final details said "runnable open moorland." Had I know I was to be faced with 1.7km of up to my knees shit heather I'd have taken the path route I discounted. But still, I should have gone, it's shit, let's get it over with as quick as possible, but instead I could find no motivation, was angry and orienteering poorly, and just hated every step. I need to deal with this problem, because I'm not going to like every course out there and I shouldn't even be assessing whether it's a good or a bad course, just running. I've let myself down and I'm getting on the e mail to Steve Sylvester tomorrow.

Friday May 4, 2007 #

Cycling 40:00 [2]

Just cycling to work and back.

Thursday May 3, 2007 #

Cycling 1:20:00 [3]

In to work, up to Old School back to work, then home via Stew's. Legs pretty stiff and feeling generally tired again after another long day.

Running 55:28 [4] 10.5 km (5:17 / km)
ahr:172 max:192 slept:7.5 shoes: Saucony Cohesion

Was going to slob out on the settee but then talking for Tim made me decide to go out running for no apparent reason, and it was great! Totally caned a hilly ten and a bit km, feeling tight at the start but loosened up once I hit the Hermitage and loved it, getting the best of the sunset. Ran through Morningside, Hermitage, up to the Braids bridleway, parallel to the road then back down to ~Hermitage, up Blackford, down the steps, back down into Hermitage, across to Criaglockhart, down the grass, through the wood a little then back home the usual way. Awesome!

Wednesday May 2, 2007 #

Intervals 37:29 [4]
ahr:158 max:195 slept:8.0 shoes: Saucony Cohesion

Hmm. Went out quite early to do yesterday's intervals and it just felt rubbish. Legs really tired and motivation not really there. Did half the session which actually was probably about right considering it's the British Classic on Saturday, but it felt a bit crappy. So did three sets of 2 x 400m, 30 seconds between each pair then three mins between pairs.

Cycling 40:00 [3]

To work, then to Gav's for a homemade steak pie (yum), then a dash home again before it got too dark.

Tuesday May 1, 2007 #

Cycling 20:00 [2]

Just into work.

Cycling 1:11:31 [3]
ahr:118 max:160 rhr:51 slept:8.0

Had a humungous day at work and was knackered and didn't leave till after intervals had started, It was a beautiful evening and didn't want to waste it however, so I did an extended cycle back to Cramond and around in the evening sunshine and it was lovely. Will do intervals tomorrows, easy run with a couple of speed ups at the end thursday then rest Fri.

« Earlier | Later »