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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running16 8:11:42 52.6(9:21) 84.65(5:49)
  Orienteering4 3:33:54 18.0(11:53) 28.96(7:23) 52040 /76c52%
  Stretching9 1:41:30
  Strength2 1:22:53
  Cycling1 1:07:00
  Circuits1 19:00
  Core1 18:00
  Warm up & strides1 10:00
  Total21 16:43:59 70.6 113.61 52040 /76c52%
  [1-5]21 14:44:29

» now

Saturday Jan 30, 2010 #

Orienteering 57:57 [4] *** 6.5 mi (8:55 / mi)
ahr:180 max:190 26c shoes: 09 Saucony Grid

Edinburgh City Race. Some devilish route choice, and I'm pretty sure I lost time on number 4 and number 15. Most were saying round to number 15 but I think I should have gone straight. Was totally knackered by the end, but good fun as always.


Yup, looking at the splits I was definitely definitely wrong on number 4 and 9! Almost a minute out of me on both - rubbish! At least I must have been running okay.

Thursday Jan 28, 2010 #

Running 40:00 [2] 4.1 mi (9:45 / mi)
ahr:159 max:171 shoes: 09 Saucony Grid

Run down to Bingley through Cottingley Woods. Forgot how gorgeous they are, it's such a shame the stupid Tory Councillor woman who owns them won't let us orienteer there.

Strength 32:53 [1]
ahr:123 max:158

Quick zip round the machines at the Pool.

Wednesday Jan 27, 2010 #

Cycling 1:07:00 [2]
ahr:140 max:181

Cycling to Mum's school and back to teach a "revision" lesson on the central nervous system. It was really windy and you have to go pretty high - it was a lot tougher than I had anticipated! It's ages since I was on a bike, and Dad's is weird, never seemed to find the right gear.

Tuesday Jan 26, 2010 #

Running 33:00 intensity: (3:00 @1) + (19:00 @2) + (11:00 @4) 3.7 mi (8:55 / mi)
ahr:167 max:187 shoes: 09 Saucony Grid

7 minutes aerobic, 3 x 3.40 (1), 12 minutes aerobic. First rep felt pretty rubbish but the second two were good.

Strength 50:00 [1]
ahr:115 max:156

Intro to the gym at Bingley - it's all machine, no free weights, but I reckon I can string something worthwhile together there. My hip adductors are very, very tight and weak. Maybe this is where my hamstring issues are coming from - inflexible pelvis/hips. I made friends with an old polish body builder who thought the mud on my leg was a tattoo and started to have a go at me.

Stretching 10:00 [0]
ahr:85 max:106

Monday Jan 25, 2010 #

Running 33:00 intensity: (12:00 @2) + (15:00 @3) + (6:00 @4) 3.2 mi (10:19 / mi)
ahr:167 max:181 shoes: 09 Saucony Grid

12 mins aerobic, 6 mins of drills, 15 minutes sub threshold. Aerobic was slow (but all uphill) - lower legs both very stiff this morning but eased up with time. Was running smoothly by the end of the drills. More snow flakes in the air!

Stretching 12:00 [0]
ahr:88 max:104

Perfect ten. Stopped in at Bingley Pool on the way home and you can join the gym there for £22 a month. I think it's just machines, no free weights, but better than nothing. There's probably some dumbbells at least. I'll find out tomorrow.

Sunday Jan 24, 2010 #

Warm up & strides 10:00 [1]

Ten mins ish of jogging before and after the event.

Orienteering 57:35 [4] *** 7.8 km (7:23 / km) +200m 6:33 / km
ahr:184 max:191 spiked:19/24c shoes: Integrators

Brown course at Treeton Woods. Funky little area, fun course with lots of looping. Was navigating alright but without a huge amount of flow, and running better than I have in a while. It felt fluid ish and fastish. I turned my ankle twice though, which is very unlike me - need to get out into terrain and find some way of doing proper strength training!

Saturday Jan 23, 2010 #

(rest day)

Meant to go for a run before getting on the train at 14.52. Woke up at 13.30. Ooops.

Friday Jan 22, 2010 #

(rest day)

Results chapter corrections blast day. Chapter 4 complete.

Thursday Jan 21, 2010 #

Running 33:00 intensity: (16:00 @2) + (17:00 @3) 4.0 mi (8:15 / mi)
ahr:165 max:178

4 miles at last! 12 mins aero, 17 mins sub threshold, 4 mins aero. Ran to the New Royal to drop off my intent to submit my thesis. I now have a title and abstract! Ace...

Wednesday Jan 20, 2010 #


Would anyone Edinburgh/FVO based like to by my bike? Trek 4500, black, small frame (I'm 5'3-4"ish and it's perfect), but with normal brakes, not disc brakes like the newer model online. 18 months old, well serviced, does need a new outer back tyre now. Bought for £440, selling for £200 plus lights and a British Cycling insurance standard D lock. Any takers?

Running 29:00 intensity: (12:00 @2) + (8:30 @3) + (8:30 @4) 3.5 mi (8:17 / mi)
ahr:164 max:183

Progression run. 6 mins 145-155, 155-165, then 8.5 mins each of 165-175 and 175-185. For the last progression actually felt I was pushing quite hard for the first time in ages, and it felt relatively strong when I got into the swing of it. Progression runs are fun. Even tiny short ones.

Tuesday Jan 19, 2010 #

Running 27:00 intensity: (19:00 @2) + (8:00 @4) 3.1 mi (8:43 / mi)
ahr:163 max:182

12 mins aerobic, 8 mins 15x15s, 7 mins aerobic. Not feeling good today, stiff and meh. Don't think I'd really woken up.

Monday Jan 18, 2010 #

Running 30:00 intensity: (4:00 @2) + (22:00 @3) + (4:00 @4) 3.4 mi (8:49 / mi)
ahr:167 max:182

22 mins sub threshold, 4 mins including 8 x 10 second hill sprints, 4 mins aerobic. Felt fine, in fact good, when running but grotty when not. Headachey.

Sunday Jan 17, 2010 #

(rest day)

Lake District trip with Rob was a lot of fun but a bit of a wash out on the exercise front. Was feeling headachey and lacking in energy all weekend, and the hills were so icy we didn't do much. Spent Sunday in Grizedale and was underwhelmed by the sculptures!

Thursday Jan 14, 2010 #

Running 36:00 [2] 3.8 mi (9:28 / mi)
ahr:160 max:172

Run back home after a very positive meeting at the lab. Results chapters should be done and dusted by the end of next week! Excellent. Hamie not good but better if I focus on good style.

Stretching 7:00 [0]
ahr:83 max:99

Super quick stretch.

Wednesday Jan 13, 2010 #

Running 32:14 intensity: (2:00 @1) + (20:14 @2) + (10:00 @4) 3.3 mi (9:46 / mi)
ahr:166 max:187 shoes: Integrators

6mins aerobic, 2 x 5 (1) @ threshold, 11 mins aerobic. Second aerobic bit was uber slow, but intervals felt good. R hamstring too tight. I think maybe I have lazy arse syndrome.

Stretching 11:30 [0]
ahr:103 max:110

Tuesday Jan 12, 2010 #


Bah sitting and writing all day doesn't half make you stiff. I can barely touch my toes today after a good day yesterday. Might have to go to Pilates with Mum this evening to try and stretch out a bit.

Running 32:00 intensity: (13:00 @2) + (14:00 @3) + (5:00 @4) 3.3 mi (9:42 / mi)
ahr:166 max:180 shoes: Inov8s

Eurgh! It's minging out there today! Wet and windy and partially snowy. Bleurgh. Colder than any of the actual cold days. Still, enjoyed getting out once I made it and did aerobic, 5 minutes of drills (getting faster and more co-ordinated, still not sure about this Russian Dance though!), 14 mins of sub threshold which was getting quite speedy, even up hills. Sprint up the hill at the end actually felt like a real sprint, well co-ordinated with good form. Getting there. And without too much volume. ObviouslyI know I would struggle to attempt a proper classic right now, but I am regaining fitness and efficiency quite quickly. Which is good.

Core 18:00 [0]
ahr:118 max:155

Core bits - the more static version with some crunches and weighted press ups to start. Ouch.

Stretching 13:00 [0]
ahr:91 max:107

Stretching plus some back stretching too. Bah, writing!

Monday Jan 11, 2010 #

Running 29:00 intensity: (14:00 @2) + (15:00 @3) 3.2 mi (9:04 / mi)
ahr:164 max:177

Wow, over 3 miles at last. An exciting day to be sure. 11 mins aerobic, 15 mins sub threshold (mostly fine but a bit slippy in places to really stride out), 3 mins aerobic. Horrible wet slush everywhere. Rubbish!

Saturday Jan 9, 2010 #

Orienteering 44:57 [4] 4.5 km (9:59 / km)
ahr:174 max:185 shoes: Integrators

O-Lite event at Heaton Woods. The map is pretty poor and there were numerous controls in the wrong place, but it was a stunning day to be out and the woods looked beautiful. I was running fine on the flat but dreadfully up the hills. There was actually one point where I thought I wasn't going to make it, as every step up took me back to where I started, it was so slippy. But I managed it by hooking myself round trees, and got round eventually!

Friday Jan 8, 2010 #

Running 26:00 intensity: (13:00 @2) + (13:00 @3) 2.8 mi (9:17 / mi)
ahr:161 max:181 shoes: Integrators

Progression run, 140-150, 150-160, 160-170, 170-180. Pretty slippy in places so not quite as fast at the end as I wanted, but not bad either.

Thursday Jan 7, 2010 #

(rest day)

Today I am knackered. Not legs wise, just everything wise. So I am having a rest. Want to be right for birthday sledging tomorrow!

Wednesday Jan 6, 2010 #

Running 25:52 intensity: (18:52 @2) + (7:00 @4) 2.7 mi (9:35 / mi)
ahr:185 max:162 shoes: Integrators

11 minutes aerobic, 7 minutes of 15x15 (tough in the snow!), 6 minutes aerobic. Gorgeous powdery snow made the running quite tough, but still going better than I was three weeks ago!

Stretching 12:00 [0]
ahr:99 max:112

Tuesday Jan 5, 2010 #

(rest day)

Out in Poppleton having a slow day. Went sledging, but the Vale of York is not a place of many decent sized hills!

Monday Jan 4, 2010 #

Running 25:11 intensity: (2:40 @1) + (3:00 @2) + (18:11 @3) + (1:20 @4) 2.3 mi (10:57 / mi)
ahr:165 max:176 shoes: Inov8s

3 mins aero, 8 x 10 second hills, then out onto the moor for 18 mins sub threshold. This is actually a pretty decent pace now, running uphill, and have to really push downhill to maintain HR. Unfortunately, it was so icy that I couldn't do that without dying. It was a gorgeous evening with a lovely sunset over the valley. Awesome.

Circuits 19:00 [1]
ahr:138 max:169

Circuits session in the study. These are going to get boring when they get longer. I want a gym!

Stretching 12:00 [0]
ahr:101 max:112

Sunday Jan 3, 2010 #

Orienteering 53:25 [4] *** 6.2 km (8:37 / km) +320m 6:51 / km
ahr:181 max:190 spiked:21/26c shoes: Integrators

Yey! Orienteering! I can't remember that last time I did a proper orienteering course that had controls and things. It was a beautiful day, small covering of fresh snow, gorgeously sunny. A 2 loop course around Esholt, and the first loop felt awful (I realised later it had a lot more climb) and on the second half I got my legs back and had a lot of fun. My orienteering was not particularly sharp, which is to be expected, but no time loss over 15 seconds other than huffing and puffing up hills.

This was so much fun!

Saturday Jan 2, 2010 #

Running 33:00 [2] 3.2 mi (10:19 / mi)
ahr:160 max:184 shoes: Inov8s

Aerobic run back from Leeds. Surprised myself by actually being able to jog up the hill within this heart rate band. Things are definitely improving!

Stretching 12:00 [0]
ahr:100 max:113

Friday Jan 1, 2010 #

Running 27:25 intensity: (3:00 @1) + (15:25 @2) + (9:00 @4) 3.0 mi (9:08 / mi)
ahr:167 max:186 shoes: Inov8s

6 mins aerobic, 3 x 3(1) at threshold, 9 mins aerobic home. Paths were treacherous so most of it was run in the woods. Luckily the snow has killed a lot of the brash so it was pretty nice.

Stretching 12:00 [0]
ahr:110 max:123

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