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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  Cycling18 11:56:37
  Long run2 4:58:53 10.0 16.09
  Orienteering4 3:39:45 17.06(12:53) 27.45(8:00) 41543 /56c76%
  Hill Walking1 3:30:00
  Recovery6 3:11:09 18.0 28.97
  Running3 2:27:54 18.33(8:04) 29.51(5:01)
  Strength1 1:08:08
  Warm up & strides4 59:48 5.06 8.14
  General aerobic1 45:59
  Intervals2 30:18 4.2(7:13) 6.76(4:29)
  Stretching1 12:02
  Total24 33:20:33 72.65 116.92 41543 /56c76%
  [1-5]24 33:08:31

» now

Sunday May 31, 2009 #

(rest day)

I was shattered today, I decided just to enjoy the sunshine we missed yesterday.

Cycling 35:00 [2]

Into the lab in the evening. Boo!

Saturday May 30, 2009 #

Long run 3:03:00 intensity: (1:43:00 @2) + (1:20:00 @4)
ahr:139 max:188 shoes: Integrators

Possibly the most inspiring training session I've ever done. Mhairi, Kate, Rebecca MonW and her son Ruaridh were set to accompany Kitch on the final leg of his Bob Graham Round. The heat was oppressive, and he had lost some time on the previous two sections, but was still running well for large sections of these. As the sun set, they appeared above Honister Pass, we toggled up our headlamps and set off. The climbs were tough, we walked these. In between the three tops we jogged and ran, and when Kitch hit Robinson and realised that was it, 42 peaks, he was off like a rocket. I struggled with the descent (claiming the water bottles I was clutching unbalanced me, but actually I am just rubbish while M and Kitch are awesome at them), then we ran strongly to the car, Kate and I running ahead to open the gates. A swift shoe change and a mouthful of flapjack, and the race was on. We kept a brilliant pace on the whole road section, running the hills, and before we knew it were at the suspension bridge. At this point Andy realised he was going to break 20hours, and was off. I think my max heart rate probably says more about that final spurt than I could.

A truely inspiring athlete, an immense effort, and a wonderful day to be part of. Fantastic. Though I reckon Phil's right - next time we demand a Batman costume.

Nice one Big Man. Thanks for having me along.

Friday May 29, 2009 #

Cycling 45:00 [2]

The usual again - the day ran away with me today.

Thursday May 28, 2009 #


I guess the pain in my bum on sitting means I'm getting much better at engaging my gluts! Or just that they haven't done anything since the last time I lifted...

Cycling 50:00 [2]

Too busy all day for running but I did a lot of cycling. The weather is soooo nice!

Wednesday May 27, 2009 #

Strength 1:08:08 [2]
ahr:116 max:154 shoes: 09 Saucony Grid

First strength session in a long time, I eagerly await the DOMS! Light weights, low reps, just making some shapes.

Pull from blocks 25, 35, 35, 35, 35 (5 reps)
BB Lunges 15 (4 x 10)
Clean from mid thigh 15, 20, 20, 20 (5)
OH Disc rotations 10kg 4 x 8
DB Row 10kg 4 x 8
Assisted dips 4 x 8 (red band, ouch)

Fun to be back!

Cycling 18:39 [2]
ahr:129 max:159 shoes: 09 Saucony Grid

Cycle in - really feeling the burn in my quads!

Tuesday May 26, 2009 #

Cycling 40:00 [2]
ahr:139 max:166

The usual.

Warm up & strides 17:15 [3] 2.0 mi (8:37 / mi)
ahr:161 max:175 shoes: 09 Saucony Grid

Run to Costorphine - feeling surprisingly sprightly!

Intervals 18:00 [5] 2.5 mi (7:12 / mi)
ahr:183 max:193 shoes: 09 Saucony Grid

Three times 6 min intervals on the undulating tracks around Costorphine. Loop not as good as the Blackford one, too much downhill. Still, good session and was shafter by the end! Gorgeous evening to be out. The undergrowth at Costorphine is mega right now though. Nettle madness. Distance is estimate - lots of twisting on turning on an area which is just trees on the aerial photo - no point even trying!

Recovery 21:35 [3] 2.7 mi (8:00 / mi)
ahr:160 shoes: 09 Saucony Grid

Run back to the Western. Such a good session!

Monday May 25, 2009 #

Recovery 56:23 [3] 5.2 mi (10:51 / mi)
ahr:137 max:148 shoes: 09 Saucony Grid

Pleasant evening recovery run down to the Hermitage. Saw lots of Haries and a Mrs Ackland. Had a really good day at work for the first time I can remember, and enjoyed being out.

Cycling 25:00 [2]

Home from the lab.

Sunday May 24, 2009 #

Warm up & strides 10:00 [3]

A bit of a track jog and bouncing around near the start. Not feeling 100%, to be frank!

Orienteering race 52:34 [2] *** 5.8 km (9:04 / km)
ahr:189 max:199 spiked:13/17c shoes: Integrators

Better run technically today but a bit of low confidence which cost me some time. Legs felt rubbish and pulse is very high - not really sure what's going on here - no other symptoms other than tired, which I have been for months now.

1-3 Played join up the rides, and I think this was wise
6-7 Almost dropped into further marsh, but realised my folly and righted it quickly
7-8 I had hit my attack point, but thought there was no way I could have hit it yet, so went back to the ridge, realised my folly and hit the control, which someone had complained to Eddie was "too faded." Riiiight.
8-9 Knew this would be the trickiest one of the course, took it carefully, hit the attack point and then drifted too high, only realising when I saw the top of the hill and realised my folly. I need to remember to use my compass from the attack point, most of the time it's superfluous but I am losing significant time on the occasions that it isn't.

Fine from here onwards, just a bit of a slog.

Saturday May 23, 2009 #

Warm up & strides 12:00 [3] 1.7 km (7:04 / km)
ahr:166 max:176 shoes: Integrators

Jog to the start and a bit of token jogging. Feels totally wrong to be racing at 3pm. Stomach hated me for it.

Orienteering race 1:21:16 [4] **** 8.7 km (9:20 / km) +415m 7:33 / km
ahr:189 max:199 spiked:15/20c shoes: Integrators

Bleurgh! Not really sure if I enjoyed this that much - some bits went well, and I got some fastest splits, other bits, well, I made two of the most stupid mistakes I've made since I was about 12, and after taking what I think was the best route choice on the leg leg, totally screwed up getting into the control. Oopsie!

1-2 Not uber confident coming in the 2 in the rough stuff, but hit it okay in the end. Lost 15 secs to Hollie, which I probably would in running speed anyway.
2-3 Got a bit stuck in the thick stuff then was a bit unconfident in the white, even though the control was in a lovely big re entrant you could see from miles away. Hmmm...
3-4 Had to stop to go to the loo and ended up a bit low too.
5-6 Got the fastest split on 5-6, which was a total surprise as I had no idea I had already hit the control when I hit it. Oh, number 63! Nice to see you!
7-8 Planned leg well and nailed it,. Fastest split. Love it.
8-9 Three minutes down the pan. You know when you know you're climbing the wrong ridge, only you're kind of worried you're not and so you have to check the hill at the very top even if you're 5 contours too high, and you just saw Steve Nich do something that looked like punching a control, way, way below you. Oops. Unsurprisingly, Steve was bang on, and I was mountain climbing for the fun of it.
9-10 Slooooow. Totally failed to grasp that all I had to do was pop out into the open without losing too much height, and it would all make sense. Instead I was skirting crags and reading detail that really wasn't required.
12-13 Was chasing John E, and got the fastest split. Nice.
13-14 Two minutes gone. Took the low route, thought this was great, hit my attack point spot on, then just drifted. Ended up hitting the stream by the crag and being very confused. Eventually figured it out and went back - I had been far too low. In all fairness, the clearing I was looking for wasn't really very clear. But still - more accurate compass needed.
14-15 Nice
15-16 Utter muppet. I lost nearly three minutes by hitting the track, going the right way to the crossing point, seeing a boulder in a re entrant and thinking I'd gone wrong, retracing my steps, then figuring it out and legging it down the track in my original direction. Absolute spoon.
16-17 Nice, planned well, executed well
17-18 I have no idea how I got the fastest split here. I was knackeredm but I was bang on.

So yes, good thing: when I orienteer well, I am actually up there pacewise.
Bad things: Running past 4pm turns me into a muppet. 8 minutes of big mistakes, and a bit more in confidence. Eep!

Recovery 7:00 [3]

Very short warm down with Hol, neither of us really feeling it by then!

Friday May 22, 2009 #


I have one hell of a headache today. I am going to sleep for a long time before tomorrow. Boo, have been looking forward to this weekend for aaaaages!

Thursday May 21, 2009 #

Cycling 40:00 [2]

The usual.

Wednesday May 20, 2009 #

Cycling 40:00 [2]

Another awful lab day and I am still very tired. Clearly my body isn't quite ready for a proper week of training yet, especially with a 2 hours beast at the end! Will take it more easily from now on.

Tuesday May 19, 2009 #

Cycling 1:07:58 [2]
ahr:121 max:156

Was going to go for a long cycle into the lab but felt really very tired when I started, so I was curtailed somewhat. Have just got home and am very tired, a bit dizzy and want to go back to bed, despite only waking up at 11. I think I will take a bath and get back there! Maybe overdid it a little on Sunday.

Monday May 18, 2009 #

Cycling 40:00 [2]

Usual cycling in then back up the killer Stockbridge hill. Legs sore from yesterday.

Recovery 35:17 [3] 3.7 mi (9:32 / mi)
ahr:137 max:153 shoes: 09 Saucony Grid

Short recovery run, legs sore and heart not really in it. 10 minutes miles is really slow, isn't it?

Stretching 12:02 [0]
ahr:81 max:101

Had a bit of a stretch but got bored halfway through. Yes, I am a rubbish.

Sunday May 17, 2009 #

Long run 1:55:53 [3] 10.0 mi (11:35 / mi)
ahr:175 max:191 shoes: Integrators

Pentlands run with Mhairi. I was feeling pretty tired too and so after the first couple of climbs being wimpy we settled for a more undulating route. Gorgeous sunny day and plenty of good chat. Distance is very rough as i always get a bit lost on map my run in the Pentlands. I want a garmin! Very tired by the end - think I needed to eat more as it was 16.00 by the time we finished and I'd aonly had breakfast. Mmmm, Sunday lie ins.

Saturday May 16, 2009 #

General aerobic 45:59 [3]
ahr:117 max:166

Got home from the lab late and decided to try out the exercise bike the old girl from my flat left behind whilst catching up with Lost. 45 mins with a few short 2.5-5 min intervals. Bike is a bit wobbly but works okay! No good for standing up and really going for it though.

Friday May 15, 2009 #

Cycling 40:00 [2]

The usual. Foul weather on the way back!

Running 48:09 [3] 6.0 mi (8:02 / mi)
ahr:158 max:178 shoes: 09 Saucony Grid

Really surprised, headed out for a cruisy run this evening and despite the minging weather ran really well - settled into what felt like an easy pace, but was moving strongly and making really good time. Brill. Along the canal to Craiglockhart, up the hill, across to the Hermitage, then back along the bottom edge of Blackford. Very, very soggy on my return.

Wednesday May 13, 2009 #

Cycling 1:10:00 [3]

Into work, to Haymarket, from Larbert to Plean and back again.

Orienteering 54:41 intensity: (44:41 @4) + (10:00 @5) 6.7 km (8:10 / km)

Think Will said this was 6.7km. WEE at Plean, lovely little wood, nice courses with some good route choice. Lost a bit of time through forgetting my compass, and a bit starting off the second loop backwards. But other than that a pretty good run, and really nice to be out in the leafy woods in the sunshine. Thanks Will!

Tuesday May 12, 2009 #

Warm up & strides 20:33 [3] 2.0 mi (10:16 / mi)
ahr:159 max:186 shoes: 09 Saucony Grid

Run down into the Hermitage and some strides along the flat track by the stream.

Intervals 12:18 [5] 1.7 mi (7:14 / mi)
ahr:190 max:197 shoes: 09 Saucony Grid

Two intervals of just under a mile along the undulating tracks either side of the stream. Running well and attacking hard, except for when I was being mauled by a stupid dog. I have claw marks down my thigh! Along the south edge first, then two mins rest and back along the north edge. Properly jelly legged by the end of number two! Three next time is going to be hard...


Recovery 16:30 [3] 1.7 mi (9:42 / mi)
ahr:166 max:188 shoes: 09 Saucony Grid

Jog back home - nice having George Square lectures at 11. Great morning!


There has been chocolate cake in the PhD office all afternoon, and for what I think is the first time ever, I haven't touched it! Okay, so I did have a slice of my home made banana cake but's home made right? Good for you and all that.

Cycling 35:00 [2]

The usual.


I just had a bath and noticed the dog damage!

Monday May 11, 2009 #

Cycling 30:00 [2]

The usual.

Recovery 54:24 [3] 4.7 mi (11:34 / mi)
ahr:138 max:161 shoes: 09 Saucony Grid

The big problem is that recovery runs on Mondays don't burn up enough calories for all the cakes you have to make with the left over fruit on Monday evening, as Tuesday is the best day of the week (veg box day!). Had a lovely sunlit 70% max potter around the Hermitage this evening, and enjoyed being out a huge amount. Good to finish a totally hideous day in the lab well.

Sunday May 10, 2009 #

Hill Walking 3:30:00 [2]

We did a lot of cutting across uneven ground and stuff whilst going up the three easy Munros accessible from Glen Shee. Saw a ridiculous number of mountain hares and some really cute bird things. Only got hailed on once, in what was otherwise a beautiful day.

Saturday May 9, 2009 #


Stupid all day post conference hangover (not mine, I hasten to add), meant we didn't reach Deeside until it was far too late to do anything. Bah.

Friday May 8, 2009 #

(rest day)

Stupid all day conference thing, no time to do anything vaguely healthy.

Thursday May 7, 2009 #

Cycling 35:00 [2]

The usual.

Wednesday May 6, 2009 #

Cycling 35:00 [2]

The usual.

Running 31:55 [3] 6.25 km (5:06 / km)
ahr:161 max:180 shoes: 09 Saucony Grid

Run to KB via halfway up Blackford, then home from wherever it was this sprint was - is that Liberton?!

Orienteering 10:43 [3] 1.85 km (5:48 / km)
ahr:160 max:181 shoes: 09 Saucony Grid

Warm up course on the old KB map and jog to the start. Legs and stomach feeling pretty ropey!

Orienteering 20:31 [5] ***** 4.4 km (4:40 / km)
ahr:185 max:196 spiked:15/19c shoes: 09 Saucony Grid

I thought this felt like intensity 4, never quite hit that top gear. But then looking at my heart rate, maybe that top gear doesn't exist anymore, as that's intensity 5 heart rate! Lack of training starting to show. Had an absolutely brilliant time on another Prof Ackland special. A new map of the mean streets of Liberton, with some crazy housing estate banter action and some killer route choices, which I got about half right I think. Not easy to spike controls when control descriptions on the map - will bring a holder and rip them out next time! Really took me a while to get into the map at the start, but was much smoother and planning well by the end. Brilliant evening, and I was persuaded to book a ticket to Jukola too - I need to have at least one long weekend of fun this summer! Thanks Graeme! Yet another reason to get back on the training Carlyle!

Tuesday May 5, 2009 #

Cycling 35:00 [2]

The usual.

Monday May 4, 2009 #


This weekend I spectacularly failed to do any training. But I did post my Great Wilderness Challenge entry, so I really should do something about that. I only have three weeks less training time than I did for the marathon though, so it's definitely salvageable, if only I can find the enthusiasm!

Cycling 35:00 [2]

The usual cycling. Definitely feeling less dead now.

Running 1:07:50 intensity: (50:00 @3) + (17:50 @4) 13.6 km (4:59 / km)
ahr:174 max:193 shoes: 09 Saucony Grid

Run with Mhairi for the first long bit and then Rob joined us for the last. We were supposed to slow down at the end but we didn't really and as always we ran pretty fast. But it was fun! I have no idea how far we went as map my run seems to be brokened. I am going to do something easy tomorrow, and then probably do Dumyat on Wednesday.

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