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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Cycling19 14:04:57
  Long run2 5:16:34 37.41(8:28) 60.21(5:15)
  Running5 3:00:14 19.62(9:11) 31.57(5:42)
  Recovery7 2:17:38 13.26 21.34
  Circuits4 1:58:05
  Strength2 1:33:22
  General aerobic1 1:30:38
  Intervals2 1:19:19 11.0(7:13) 17.7(4:29)
  Tempo run2 50:42 7.49(6:46) 12.05(4:12)
  Orienteering1 36:43 3.0(12:14) 4.83(7:36)
  Stretching3 34:06
  Warm up & strides3 33:53 3.7(9:10) 5.95(5:41)
  Total26 33:36:11 95.48 153.66
  [1-5]26 33:02:05
averages - sleep:4 rhr:52

» now

Thursday Jul 31, 2008 #

Cycling 18:23 [2]
ahr:116 max:151 rhr:52 (rest day) shoes: Blue Saucony Grid

Cycle into work - slept badly, felt rubbish (clammy and headachey) and heart rate high on waking up and pottering around the house in the morning, and felt pretty shit cycling in too.

Cycling 22:18 [2]
ahr:107 max:140 shoes: Blue Saucony Grid

Cycled slowly home after an uber successful experiment for once - yey! Legs felt like lead - ate a big chilli and then had a nice long bath.

Wednesday Jul 30, 2008 #

Cycling 35:00 [2]

To work and back, still feeling headachey.

Running 22:14 [3] 2.9 mi (7:40 / mi)
ahr:156 max:172 shoes: Blue Saucony Grid

Sick of feeling sore heady and fed up, I figured I might just be feeling a bit sorry for myself and a bit stressed and that might be why I felt rubbish, as my pulse is fine. So I saddled up the rucksac and ran to Cameron Toll to get my shopping, and felt totally fine, in fact much better for it. I need a holiday, clearly! Entered the Medium Thistle at the PT thanks to marathon training plans - feel like a total wimp!

Tuesday Jul 29, 2008 #

Cycling 40:00 [2]
(rest day)

And again, totally ming feeling after ten hours at the lab, so just stuck to the cycling and then went to see some wonderful music instead. Mmm.

Monday Jul 28, 2008 #

Cycling 35:00 [2]
(rest day)

Still feeling headachey and not quite right and so just stuck to the cycles today.

Sunday Jul 27, 2008 #

(rest day)

And so a hungover Sunday, but totally worth it. Walked around South Shields carrying breakfast for a loooong time.

Saturday Jul 26, 2008 #

Cycling 1:00:00 [1]
shoes: Blue Saucony Grid

Lots of playing around on the beach and wandering around South Shields. Kite flying and frisbee playing and fire poi (I didn't set myself on fire!). I'm pretty sure the amount of wine drunk completely counteracts the exercise, but what an ace day.

Friday Jul 25, 2008 #

Cycling 1:40:00 [3]
shoes: Blue Saucony Grid

Lots of madfilled cycling around town, particularly up to Colinton to help Doug run an orienteering session for about 70 international school teenagers. It was a surprising success, mostly due to a huge amount of work on Doug's behalf. Dunno if it's hayfever or not but feel sore throaty and headachey amd so decided not to run. Was exhausted by the time I finally made it home at 10ish!

Thursday Jul 24, 2008 #

Circuits 38:01 [2]
ahr:114 max:160 shoes: Blue Saucony Grid

Core circuit in the gym, 7.5kg for everything, good to see Bish back! Apparently I am looking streamlined, which is a good thing!

Cycling 13:03 [3]
ahr:133 max:156 shoes: Blue Saucony Grid

Cycled to work in a bit of a boo and went really fast.

Recovery 27:46 [3] 3.7 mi (7:30 / mi)
ahr:157 max:174 shoes: Blue Saucony Grid

Quick run mid experiment in the afternoon sunshine. Pretty warm and my heart rate wasn't really budging that much - only went over 170 going up the Steps from the Dean Path. So nice to be out in the warm though!

Wednesday Jul 23, 2008 #

Running 35:35 [3] 4.0 mi (8:54 / mi)
ahr:165 max:178 shoes: Blue Saucony Grid

Banter round Flotterstone with Mhairi pre hill race organisation malarky. Good gossip and a fair pace - so good to run with somebody at last! I am so wobbly in terrain these days!

Tuesday Jul 22, 2008 #

Warm up & strides 10:03 [2] 1.2 mi (8:23 / mi)
ahr:156 max:172 shoes: Blue Saucony Grid

Jog to the start of my fartlek session along the horrible smelly road.

Intervals 40:00 [5] 5.0 mi (8:00 / mi)
ahr:176 max:187 shoes: Blue Saucony Grid

Wasn't inspired with the old x time 1 mile ad nauseum so went for a fartlek session. Didn't allow HR to drop below 175 at all, and my god it was tough. Tackled some sizable hills in Costorphine and by the last ten minutes my legs were screaming even on the roads. Tough session, good fun!

Recovery 10:01 [2] 1.0 mi (10:01 / mi)
ahr:135 max:160 shoes: Blue Saucony Grid

Hobble back to the lab - really surprisingly tough session! Guess 20 miles in my legs is probably the reason why!

Cycling 21:30 [2]
ahr:125 max:158 shoes: Blue Saucony Grid

Cycle back to meet Rob for coffee.

Monday Jul 21, 2008 #

(rest day)

Last night Rob decided to have a major fight in his sleep, and after being punched and kicked and woken up by him staring at the ceiling dripping with sweat, I went to sleep on the sofa! He has no memory of any of it this morning and couldn't understand why I was in the living room! As a consequence I am ridiculously tired today and feeling a little spaced - intervals will wait until tomorrow.

Sunday Jul 20, 2008 #

Orienteering 36:43 [3] 3.0 mi (12:14 / mi)
ahr:164 max:181 shoes: Blue Saucony Grid

Running to the Seat from home carrying lunch and stakes and flags etc, having had to be locked out of my flat by Rob to leave the WOC relays online coverage, then hung a couple of Rat Race Controls just below the summit and on Whinny Hill. Broon was sending me radio control text updates, and on the final one I think I yelped like a woman possessed and punched the air whilst running up a very steep hill. People up there steered well clear of me after that! Incredible news!

Running 30:29 [3] 3.0 mi (10:10 / mi)
ahr:158 max:178 shoes: Blue Saucony Grid

Collect in the controls then run home after six hours of freezing.

Saturday Jul 19, 2008 #

slept:4.0 (rest day)

Oops. I went out dancing with Mhairi after my 20 mile run, expecting to sleep all day until Rob got back from Hungary. I ended up being totally awake at 7, no hangover head, slightly unsettled stomach, but fine! Legs not even that stiff. Bonkers. And dancing was hella fun.

Friday Jul 18, 2008 #

Long run 2:48:30 [4] 20.11 mi (8:23 / mi)
ahr:173 max:182 shoes: Blue Saucony Grid

For the first time, I feel today like I can actually run a marathon in a half decent time. I have just over two months to go and today was hilly! All the way upto Hill End, further climb up to the old Fort, climb by the reservoir and slight incline through the Pentlands. There was about three miles downhill at the very end when I was just starting to tighten, meaning I had to really fight them. But I was able to fight , and not just plod!

So what's changed?

I ate 3 or 4 jelly babies every 40 mins instead of a few halfway. When I ate I drank "homemade sports drink" (squash with added salt, bleurgh!). I was also more rested having taken my training plan outside the restrictions of a week onto a key session - 2days - key session - two days pattern.

Whatever it was, today this madness has finally started to feel within my grasp!

Thursday Jul 17, 2008 #

(rest day)

Rest day today in prep for 20 miles tomorrow hopefully!

Cycling 40:51 [2]
ahr:121 max:155

Cycling in and back.

Wednesday Jul 16, 2008 #

Cycling 26:38 [2]
ahr:137 max:165 shoes: Blue Saucony Grid

Cycle to work via Mr G's with correctly written rent cheques this time. Why he's now M S Ghafoor and not A Ghafoor as he was the whole of last year I don't want to know.

Cycling 20:07 [2]
ahr:110 max:151 shoes: Blue Saucony Grid

And to the gym...took me a looong time today.

Circuits 30:23 [3]
ahr:108 max:155 shoes: Blue Saucony Grid

Set of plyos - I am so slow at rebounding now! Ankle hops, power skips, hrudles, long jumps, box jumps.

Recovery 12:40 [2]
ahr:124 max:147 shoes: Blue Saucony Grid

Started a recovery run on the treadmill but got far too bored and just cycled home instead.

Running 37:23 [3] 3.42 mi (10:56 / mi)
ahr:158 max:180 shoes: Blue Saucony Grid

So, told Kir I wasn't recovery running, then panicked she wouldn't check her phone, legged it to the Pleasance, she wasn't there, realised it was actually a gorgeous evening and thought I'd go for ten more mins, then suddenly found myself halfway up the Seat. Gorgeous views, hazy in the distance, can't remember the last time I was up there. Distance isn't accurate as I was on windy paths, but more interestingly, I found a bit of mapmyrun where they didn't match up the aerial photos correctly. I was very confused for a short while!

Stretching 9:27 [0]
ahr:90 max:107 shoes: Blue Saucony Grid

Actual real life stretching again, albeit slightly less enthusiastically than the first time I did that routine!

Tuesday Jul 15, 2008 #

Cycling 27:45 [2]
ahr:127 max:155 shoes: Blue Saucony Grid

Cycling into work via stupid Leith Post Depot.

Warm up & strides 7:50 [3] 1.0 mi (7:50 / mi)
ahr:161 max:171 shoes: Blue Saucony Grid

Quick warm up for tempo run - mid experiment so no time for strides.

Tempo run 27:01 [5] 4.0 mi (6:45 / mi)
ahr:185 max:195 shoes: Blue Saucony Grid

Tempo run - concentrated on form until the last mile which was just hard work, and swear I was faster than when I was doing intervals. It felt better anyway! And the sun shone. The last mile had a few inclines, especially right at the end which was a bit of a killer.

Recovery 8:50 [3] 1.0 mi (8:50 / mi)
ahr:173 shoes: Blue Saucony Grid

A brief walk to get my breath back then legged it back to the lab to wash my primary antibodies off! Two more hours work now, boo!

Cycling 21:44 [2]
ahr:133 max:156 shoes: Blue Saucony Grid

Abd the eventual cycle home at about 8 o clock. Look at me being all dedicated PhD student. Tired and a bit achey. Early night!

Monday Jul 14, 2008 #

Circuits 23:58 [2]
ahr:126 max:162 shoes: Blue Saucony Grid

Short core circuit with 6kg and then did assisted dips and pulls ups with -36, which surprisingly were absolutely fine. Can you trap nerves in your back?

Cycling 15:33 [2]
ahr:135 max:162 shoes: Blue Saucony Grid

Into work.

Running 54:33 [4] 6.3 mi (8:40 / mi)
ahr:173 max:187 shoes: Blue Saucony Grid

Today I ran off the roads, and it was soooo much fun! Can't wait to go orienteering again! Went up and bantered about Costorphine and then back via Water of Leith and the Art Gallery. Lots of turns in Costorphine so distance probs a bit short, but I was surprised at how rubbish I am on proper hills now - gradual inclines are fine, but the one at the start of Costorphine was not! By the end legs felt really good for the first time in aaaaaages.

Sunday Jul 13, 2008 #


Back appears much better today, no spasms at all, just a bit of an ache. Some serious WOC watching about to commence and then will be back to it tomorrow.

Saturday Jul 12, 2008 #


So today I stepped out of the door and after 4 steps it became obvious there was no way I was managing to do my long run today. Shooting pains up my back (I think it's one of my serratus muscles on my right side, it feels deeper in than lattisimus dorsi) whenever I stepped. So I called Mhairi and she abandoned her jumping on the bus to Flotterstone mission an we headed to the gym instead. No idea what I've done - I definitely didn't do anything singularly that pulled it - maybe a small tear from lugging those boxes that was made worse by something in the gym on Thursday.

General aerobic 45:38 [4]
ahr:146 max:168 shoes: Blue Saucony Grid

40 mins of random programme on the bikes. Felt tough and a lot of sweat!

General aerobic 45:00 [4]
ahr:157 max:176 shoes: Blue Saucony Grid

40 mins of cross country programme on the cross trainer - slight twinges in back at start but fine after two minutes. Surprisingly tough!

Stretching 19:39 [0]
ahr:88 max:111 shoes: Blue Saucony Grid

First run through Big Jon's ten step stretching programme felt good! Back is now aching a bit bit not shooting pain. Might try cycling to Hillend and doing some uphill running tomorrow, walking down.

Friday Jul 11, 2008 #

Cycling 30:00 [2]
ahr:111 max:144 (rest day) shoes: Blue Saucony Grid

Cycling about town. Felt tired and hayfevery today, and bailed work as my cells were being retarded. Luckily I bumped into Mhairi, who saved me from an even more serious shopping spree, and we went to the Vanity Fair photo exhibition and discovered that Aldous Huxley was a scary looking man. Then we had a lovely lunch and gossip, and I felt much better, but still decided against the running. By the evening I had a really weird pull in my back, had a bath and it didn't ease, iced it then went to bed.

Thursday Jul 10, 2008 #

Strength 40:12 [3]
ahr:114 max:157 shoes: Blue Saucony Grid

Took me so long to get out of the house this morning sitting in my kitchen looking at January outside that I had to squeeze up my weights session, so missed out the olympic warm up and did a warm up set of the squats. Less rest, so did a little less weight:

Squats 60kg 4 x 5
Lunge with OH Press 20kg 4 x 8
CGSLDL 40kg 4 x 5
BB Roll outs 3 x 10
Single arm land mines 15kg 3 x 10

There was a guy in there masquerading as a personal trainer (his demonstration dips were the worst things I've ever seen, so he clearly wasn't) and the poor guy he was "teaching" looked like he was about to have a heart attack and kept falling off the dip bars with the PT guy just going "You have a problem, and it's your BRAIN!" I nearly said something but he kept looking at me like "What are you looking at" so I got scared. I hope the man doesn't die or anything, or I'll feel a bit guilty.

Recovery 29:53 [3] 3.26 mi (9:10 / mi)
ahr:153 max:163 shoes: Blue Saucony Grid

Ran into work with a bag to force myself to run today. It worked, but I was so depressed by the weather by the time I arrived.


At the weekend, I would like to do this run:

But as that link doesn't work because map my run is a total pain right now, I need to get to Kenmore. It seems the buses will take about three hours from Pitlochry! Can anyone think of a better alternative?

Wednesday Jul 9, 2008 #

Cycling 18:18 [2]
ahr:118 max:151 shoes: Blue Saucony Grid

Cycle into work.

Warm up & strides 16:00 [3] 1.5 mi (10:40 / mi)
ahr:148 max:168 shoes: Blue Saucony Grid

Jogging warm up and the first really good strides in ages - felt much more up for it after that.

Intervals 39:19 [5] 6.0 mi (6:33 / mi)
ahr:186 max:195 shoes: Blue Saucony Grid

6 x 1 mile intervals. Not on the flat Meadows track but on the cycle path by the Western - first three slightly downhill and last three slightly uphill. Looking at my times I think I'm pretty strong uphill but that maybe I'm not opening up my stride enough to maximise the downs - these times are really slow. Was feeling tight from the weekend and opened up during the session but definitely something to think about.

Times: 6.28, 6.10, 6.21, 6.44, 6.48, 6.48

Recovery 22:35 [3] 1.3 mi (17:22 / mi)
ahr:161 shoes: Blue Saucony Grid

Rest periods between intervals (2 mins, 4 mins in the middle after rep three) and the jog home.

Stretching 5:00 [0]

Quick rubbish stretch then had to get back to experimenting.

Cycling 40:39 [3]
ahr:135 max:162 shoes: Blue Saucony Grid

Aww man...had arranged to meet Scotia at Hillend to be taken to help out at this hill race, and had to get from the Western to there on a mountain bike with flattish types in 40 minutes. I timed it perfectly, but that hill from Morningside to the ringroad is something I never ever want to have to do again after 6 mile intervals!

Cycling 22:57 [2]
shoes: Blue Saucony Grid

And back from Hillend, much easier this way but a couple of silly hills none the less to make my legs go ouch. Managed to beat Nixon back, but he was probably poncing about with his Chelsea buns.

Tuesday Jul 8, 2008 #

Cycling 38:35 [2]
ahr:120 max:151 (rest day) shoes: Blue Saucony Grid

Cycle to work and back - decided to delay intervals for a day as still whacked from Sunday, and want to make a good job of them. Kitch says if I'm struggling with motivation it's the key sessions to focus on that are going to get me longer and faster - the long run, the intervals, and some tempo work. The plodding between can go if needs be, or I can cross train etc instead. Bashing the roads can get really boring.

Monday Jul 7, 2008 #

Cycling 20:36 [2]
ahr:136 max:165 shoes: Blue Saucony Grid

Cycle back up from Salamander Street to the gym after dropping off the transit van (I am the best girlfriend ever, officially). Knees a bit crunchy at the start, but loosened up nicely and even managed the hideous final climb to the Pleasance pretty easily.

Circuits 25:43 [2]
ahr:108 max:151 shoes: Blue Saucony Grid

Mini circuit - used 6kg for wobble pad core circuit, 45 deg power presses, runners arms and then bent over lat raise. Top half still very sore from lugging things around so rather than attempt some embarrassing pull ups I did 3 x 10 on the hip flexor stands and called it a day.

Cycling 17:35 [2]
ahr:122 max:154 shoes: Blue Saucony Grid

Cycling from the gym to work via HSBC to pay in large cheque from Rob of Jeff's money. And got to the lab by half 9 - go me!

Recovery 25:53 [2] 3.0 mi (8:38 / mi)
ahr:158 max:178 shoes: Blue Saucony Grid

Nice short recovery session - don't know whether it was the decreased speed yesterday, the longer walk out to the bus stop, or the loosen up cycle beforehand, but today felt loads better than any of my other post long run recovery sessions. Running almost normally, legs stiff but no pain. Cool!

Cycling 23:25 [2]
ahr:123 max:151 shoes: Blue Saucony Grid

Cycle home.

Sunday Jul 6, 2008 #

Long run 2:28:04 [4] 17.3 mi (8:34 / mi)
ahr:176 max:186 shoes: Blue Saucony Grid

What a miserable day! Set out to do 18 miles, but was prevented at the end by the paths around being uber steep mud fests. Until then run was going really well, much tougher route than the canal with gradual incline for 5 miles from mile 11-16 - really hard work! Hamstrings tightening by the end, and legs stiff at the start from the lumping stuff around yesterday. Good session to kick myself back into motivation! Rob is away for a fortnight so I'm going to get everything back on track!

Saturday Jul 5, 2008 #

Tempo run 23:41 [4] 3.49 mi (6:47 / mi)
ahr:176 max:194 shoes: Blue Saucony Grid

Down to Leith to pick up the removal van - Rob cycled and I ran and tried to keep up. Good way to get me back in, a lot of downhill but a couple of tough climbs too. A few stops for road crossings - should have been a bit quicker!

Strength 30:18 [3]
ahr:148 max:178 shoes: Blue Saucony Grid

Attack point police time! Moving in Edinburgh is not easy, and Rob's flat was top floor. This was loading the van - half an hour of walking down three flights of stairs carrying really heavy boxes, then sprinting back up again to pick up the next one. Heart rate stayed remarkably high! So this was the way down.

Strength 22:52 [3]
ahr:149 max:171 shoes: Blue Saucony Grid

And back up three more flights of stairs to the new flat. Actually easier than down as less control, but we only had half an hour on the parking ticket so it was a bit of a sprint. The pain in my legs all evening makes me feel somewhat justified!

Friday Jul 4, 2008 #

Cycling 45:00 [2]

More bimbling about on the bike.

Thursday Jul 3, 2008 #

Cycling 45:00 [2]

Cycling about. Gaining in motivation post huge life sort out, going to start again at the weekend and enjoy a little more rest.

Wednesday Jul 2, 2008 #

Cycling 45:00 [3]

Just the cycle to work and then pretty much straight back again, after some guy decided to buy my car. Faffing with that all evening, no training again. I just cannot get my act together to get out of the door this week, dunno what's up with me.

Tuesday Jul 1, 2008 #


Sorting out my car to be sold for most of the day, and no motivation to do anything at all again. Not good.

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