Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Dec 31, 2009:

activity

time

miles

Running

6:24:26

42.2

(9:07)

67.91

(5:40)

Core

1:33:12

Stretching

1:29:05

Total

9:26:43

42.2

67.91

[1-5]

6:40:26

averages - rhr:46

0:55

0:00

» now

Thursday Dec 31, 2009 #

Running 27:18 2.7 mi (10:07 / mi)
ahr:165 max:184 shoes: Inov8s

10 mins aerobic, 5 mins of drills, then 12 mins sub threshold. Sub threshold finally felt like real running, was able to attack a bit even in terrain and uphill and it shows: was running at 7 min mile pace for the second half. Obviously being really annoyed with boyfriend works wonders for my running!

Core 16:00 [0]
ahr:116 max:150

16 minutes of Steve Vernon's core exercises.

Stretching 12:30 [0]
ahr:100 max:114

Stretchy time.

Wednesday Dec 30, 2009 #

Running 31:37 [2] 3.1 mi (10:12 / mi)
ahr:166 max:184 shoes: Inov8s

Strapped on the headtorch and ran to Jen's for tea. Very wet and windy on the moor!

Tuesday Dec 29, 2009 #

Running 27:00 2.8 mi (9:39 / mi)

Ran down to Bingley to meet Nicola and Nicola and baby Rory. First half was fine but Myrtle Park and Bingley were an ice rink, so the whole thing was rather slow. Walked home after lunch, having held Rory for a whole 15 minutes with no crying! Babies in not so scary after all shocker!

Sunday Dec 27, 2009 #

Running 25:59 2.9 mi (8:58 / mi)
ahr:167 max:182 shoes: Inov8s

Quick run to clear the brain after some early morning thesis brain boggles. 5 mins aerobic, 14 sub threshold, 5 aerobic. Very muddy now, almost no snow left. Boo!

Core 16:00 [1]
ahr:146 max:167

40 secs exercises, 20 seconds rest.

Stretching 12:30 [0]
ahr:107 max:123

Perfect ten.

Saturday Dec 26, 2009 #

Running 25:12 2.7 mi (9:20 / mi)
ahr:167 max:189 shoes: Inov8s

The thaw is in full fling today, and I got pretty wet out this evening. Lovely sunset, today's work took longer than I was anticipating! Anyways, 10 mins aerobic, 6 mins of 15x15, 9 mins back. It was supposed to be a bit shorter but the track I did the 15s on was slightly uphill and very slushy, so went backwards as soon as I tried to up the tempo. Fun, was dying to get out there today for the first time in months!

Stretching 12:30 [0]
ahr:108 max:125

Perfect ten.

Friday Dec 25, 2009 #

Note
(rest day)

We spent the morning out walking in the sun and snow, and then had to get cooking, so no time to train today. Beautiful day though!

http://www.flickr.com/photos/faintgirl/sets/721576...

Merry Christmas!

Thursday Dec 24, 2009 #

Running 22:00 2.4 mi (9:10 / mi)
ahr:169 max:183 shoes: Inov8s

3 mins aerobic, 3 mins with 6 x 10 second hills, 16 mins sub threshold, which in places actually felt like a run today! Not massively so, but certainly much better than anything else this week. Snow still powdery but there's definitely a wetness in there - might be the last gorgeous snowy run. Very spooky in the fog.

Core 16:00 [0]
ahr:119 max:145

16 mins of Steve Vernon's core stuff. 2 x 30secs of most thing, 20 each side of the dynamic stuff. Not a bad set of exercises.

Stretching 12:00 [0]
ahr:94 max:110

Stretchy stretchy. Yey, HR looking a bit more normal too!

Wednesday Dec 23, 2009 #

Running 30:00 [2] 3.1 mi (9:41 / mi)
ahr:159 max:181 shoes: Inov8s

Early morning run through the fresh powder in St Ives. It's a bit warmer as Coppice Pond had some water showing. Still lots of new stuff falling though. Felt better for the first half of today then got hungry.

C • hungry 1

Tuesday Dec 22, 2009 #

Running 25:26 2.9 mi (8:46 / mi)
ahr:168 max:188 rhr:46 shoes: Inov8s

Gorgeous snowy afternoon session as a present for finishing my second results chapter. 5 mins aerobic, 3 x 2.40 (1) at threshold, 9 minutes aerobic. Running felt easier today, a bit more fluid and maybe a teensy bit quicker. Really enjoyed being out - first time I've seen Coppice Pond iced over in many many years! I love the snow!

Stretching 11:00 [0]
ahr:109 max:127

Back to the perfect ten, but using Steve Vernon's hip flexor stretch instead of theirs, which just hurts my creaky knees.

Monday Dec 21, 2009 #

Running 24:00 2.4 mi (10:00 / mi)
ahr:164 max:188 shoes: Inov8s

Back to the program. 9 mins aerobic, 4 mins drills (2x tiptoe walk, 2 x heel walk, 2 x skipping, 2 x russian dance), 11 mins subthreshold. Very very slippy, slow, and feeling very out of shape. I think I'm tired and I've forgotten how to run up hills.

Core 15:00 [0]
ahr:149 max:172

30 sets of press ups, dumb bell exercises (out to the side, upwards, runners arms), crunches, obliques, tricep dips, single leg squats, half squats, toe taps, lunges and maybe some other stuff I can't remember.

Stretching 8:00 [0]
ahr:118 max:142

Stretchy stretchy.

Note

My HR is very high through all of this. I think it is just general fatigue, and getting into a sleep routine again (warm, silent bedtime, bliss!), eating well and moderate exercise should sort me out. I don't want to rest completely as that just makes me feel worse and it's a downward spiral from there, but will keep an eye on my resting HR for the next week or so.

Sunday Dec 20, 2009 #

Running 33:54 [4] 3.1 mi (10:56 / mi)
ahr:172 max:191 shoes: 09 Saucony Grid

Run through the snow over the moors to Jen's house. Felt absolutely crap at the start, and got a little bit better but not much. But it was impossible not to enjoy it as the moor was covered in powdery snow - absolutely beautiful. Should be easier to motivate myself with this at the end of the road!

Wednesday Dec 16, 2009 #

Note
(rest day)

Sleeping well, eating well, totally shattered and a bit sore throaty. I knew this would happen when I finally relaxed out of the lab, hopefully by being sensible I can limit how long it takes to shake.

Tuesday Dec 15, 2009 #

Note

Somebody motivate me to go running? It's raining and I ate too much of my homemade fishcakes for lunch. I feel fat! They were very tasty.

C • if you don't go running 2

Running 25:00 3.3 mi (7:35 / mi)
ahr:165 max:178 shoes: 09 Saucony Grid

6 mins aero, 13 mins sub threshold, 6 mins aero. Felt a bit funny in the chest but good to get out.

Stretching 10:35 [0]
ahr:100 max:116

Monday Dec 14, 2009 #

Running 22:00 2.7 mi (8:09 / mi)
ahr:166 max:177

13 mins sub threshold with 4.5 mins aerobic either side. Miserable day today!

Core 15:00 [0]
ahr:121 max:159

Mini circuit.

Sunday Dec 13, 2009 #

Running 20:00 2.6 mi (7:42 / mi)
ahr:167 max:190 shoes: 09 Saucony Grid

9 mins aero, 6 mins of 15s x15s striding out, 5 mins aero. Out at dusk and it's already icing over in the Meadows. Good to see the sunshine today!

Stretching 10:00 [0]
ahr:97 max:113

Perfect ten. Hammies and right bum cheek tight again.

Saturday Dec 12, 2009 #

Running 21:00 2.5 mi (8:24 / mi)
ahr:169 max:185 shoes: 09 Saucony Grid

Start back at the beginning, which is a very good place to start. 15 mins sub threshold, 3 mins with 6 x 10 second hill sprints, 3 mins aerobic. Felt really, really really good to be out running. Yes.

Core 15:12 [0]
ahr:138 max:166 shoes: 09 Saucony Grid