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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Orienteering15 17:45:31 70.72 113.81 2628
  Running9 7:35:00 47.9(9:30) 77.09(5:54) 1524
  Cycling3 2:07:54
  Intervals2 1:55:09 12.19(9:27) 19.62(5:52) 47
  Hills2 1:49:43 10.6(10:21) 17.07(6:26) 599
  Strength3 1:35:21
  Recovery3 1:14:44 7.0(10:41) 11.26(6:38) 155
  Physio6 52:00 2.0 3.22
  Core1 20:33
  Warm up & strides1 20:00 0.87(22:59) 1.4(14:17) 60
  Stretching1 5:00
  Hill intervals1 2:00
  Total38 35:42:55 151.28 243.46 5013
  [1-5]34 35:04:31
averages - weight:60.1kg

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Tuesday May 31, 2011 #

Note
(rest day)

I have a weird spotty itchy rash all over my left foot. Wearing shoes is going to be fun today!

Rest day today, although I actually surprisingly feel like I don't need it, I am going to be good and take it. I did notice this weekend that had I volunteered to do this job this time last year, I would have been mostly walking. I am stronger and fitter! Yey!

Monday May 30, 2011 #

Orienteering 30:00 [2] 3.0 km (10:00 / km)
shoes: Integrators

Final time out into the woods! One of our yellow groups was late returning, so I set out to pick up the second half of the course, hoping to bump into them and send them back. I found them just after 5, and it was a shame to send them back as they were a young family and the kids were navigating, and doing a decent job on a tough yellow. Still, we all needed to go home and they were already over time - they seemed fine about it so I hope they'll come back for more. I do think that beginners should really be given the white course, especially when they start late, hopefully giving them and positive completing the course experience as opposed to being shoved out of there by an albeit polite but very smelly and tired English girl. Very glad to be back at the finish once that was done, and that the wonderful Kat would be coming to pick me up.

Note

So, I think a successful weekend from the control hanging team. They were wonderful - Paul Bennett, Nadezhda Popova, Steve I still can't spell your surname S, Francis Hogle, and last, but definitely not least, Eric Weyman. I am very happy to have made the acquaintance of all these fantastic people, and they were a great team to work with. Also thanks to all the others who pitched in with control collection, making things a bit easier on our weary legs.

Some notes for next time:

The more people the better.
Radios or cellphones (if they work) are good.
Ensure before time that control numbers will be printed by a computer and waterproofed before they get anywhere near the forest.
Always give yourself more time than you think you need.
Have a set of cleared SI cards for the vetters to take out with them.
Try not to have to sprint to the start and look angry when competitors are about to start racing.
Continue to surround yourself with awesome people who will go that extra mile for the people and sport they love.


Despite being utterly shattered now, I have had a great weekend, and it was exciting to see the WOC teams decided. I am awaiting a curry delivery, and after a couple of episodes of Veronica Mars I am going to sleep for a very long time.
7 AM

Orienteering 31:56 intensity: (6:36 @1) + (6:28 @2) + (18:52 @3) 3.55 km (9:00 / km) +63m 8:16 / km
ahr:147 max:165 shoes: Integrators

We'd done all the hard work last night, so this morning we just had to wait for the thunderstorm to pass and head out to vet. I took the spread out but technically easy northern section, and it was so much fun being out there in the gloom and pouring rain. It was so dark in places that I had to stand still to look at the map. When I was on paths. All controls present and correct, and pretty soon everyone was back out. Despite our start delay, we were done well ahead of time today, and I was very happy to call the start in a more relaxed manner and give the green light.

Sunday May 29, 2011 #

6 AM

Orienteering 1:33:39 intensity: (38 @0) + (24:25 @1) + (7:14 @2) + (52:28 @3) + (5:54 @4) + (3:00 @5) 7.54 km (12:25 / km) +245m 10:41 / km
ahr:148 max:175 shoes: Integrators

Hanging boxes and checking controls in the morning. Some stressful moments as one of the team took longer to call in than anticipated, but we'd done a good job and everything was out in time. The day turned really humid and the courses destroyed a far few people out there! I was glad to have been out early, when things were far more civilised. Managed to spike the epic number 12 this time, but was coming from the opposite direction which is definitely cheating.
4 PM

Orienteering 1:47:39 intensity: (27 @1) + (1:47:12 @3) 9.06 km (11:53 / km) +312m 10:08 / km
ahr:152 max:162 shoes: Integrators

Hanging the kit on the Blue Mountain controls, then vetting Eric's ones on the south part. When I was halfway down the hill I bumped into Nadezhda, we split her vetting controls and finished them. That middle section must be very tricky at speed, but at control hanging pace it was so simple - an excellent map, clear features - an absolute joy to be out there.

Saturday May 28, 2011 #

Orienteering 20:00 [3]

Various walking/jogging/sprinting round Purchase. Everything got out, but we had to delay the start. A less than ideal way to begin the weekend. Great sprint area, good map, and seriously tricky courses. It was fun watching the confusion in the central area.
6 PM

Orienteering 1:09:21 [3] 7.26 km (9:33 / km)
ahr:154 max:178 shoes: Integrators

Putting out flags and boxes and stuff on a bit of the area I really can't remember. It's been a long weekend. It was just getting dark by the time I returned from the final triad, and then we had a late night planning for Sunday morning. Tiring.

Friday May 27, 2011 #

Note

Slept dreadfully. Very humid. Plus turns out getting all the controls in the right place in a highly used public park on a holiday weekend is a way scarier prospect than actually running in Team Trials. Eep! Looking forward to hitting the woods later today though!
3 PM

Orienteering 1:43:33 [2] 7.65 km (13:32 / km)
ahr:144 max:174 shoes: Integrators

Ha ha! I love that this was so slow that AP thought I was stretching! The first day on Blue Mountain, putting out poles on the southern part of the map. Some wonky streamers after planning changes, leaving me a little stressed by the end. Woods were fabulous though.

Thursday May 26, 2011 #

Note
(rest day)

Rest day. My leg didn't like all that physio at all, it feels worse than it has done since the twinge last spring!

I am going to pick 3-4 of the exercises that I think actually work and just do those! Boo hiss physio department.

Wednesday May 25, 2011 #

Physio 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Red Saucony Cohesion

Second and final physio session. Not too impressed, we just ran through a lot of strengthening exercises, most of which I already knew how to do and usually do with weight above body weight. She had me doing step ups onto a 4 inch high platform, and was astonished that I managed them no problem?! More unimpressed with the length of the programme - if I do all the physio they've recommended every day then I will be spending almost 2 hours at it. I told them this was unreasonable, and they were just like "huh, well, that's the way it is." No "well, try at least to do these three, as they're really important for your problem." This is probably because none of the four people who showed me various things today had any idea what my problem actually was. My programme from today is entitled "knee strengthening activities," which is something I can definitely improve but not the cause of the pain I currently experience.

Overall, pretty useless. I gave them pretty bad feedback on the feedback form.

Stretching 5:00 [0]

Stretchy time...yawn.
7 AM

Running 58:43 intensity: (8:01 @1) + (19:58 @2) + (30:44 @3) 9.69 km (6:04 / km) +207m 5:29 / km
ahr:148 max:168 shoes: Red Saucony Cohesion

Early morning jaunt round East Rock before physio. Legs tired, was going to beast it through the weekend with no rest and then have an easy week, but may have to rest tomorrow too. Gorgeous morning at last though, so it was still a pleasure to be out.

Tuesday May 24, 2011 #

8 AM

Intervals 55:38 intensity: (13:02 @1) + (12:26 @2) + (17:03 @3) + (11:36 @4) + (1:31 @5) 9.61 km (5:47 / km) +17m 5:44 / km
ahr:153 max:185 shoes: Red Saucony Cohesion

It was so difficult to leave a house that smelt of blueberry Jospe pancakes to go and do my track session this morning! It's so nice to have a house full of lovely people. Plan for today was 4 x 1km with a target of 3.50-4.00, 1.40 rest. Plan was fully achieved, despite the dreadful track etiquette of the geese. One of the goslings was fast asleep in lane one, and daddy goose was hissing and chasing after everyone who went too close - including the big hispanic bodybuilders. We had a good laugh over the fact that these huge guys were too scared to go anywhere near a bird, but he was scary.

Times were:
3.57
3.54
3.57
3.55

Note that on lap 1 & 3 I had to pass the goose three times, and only twice on 2 & 4. I like that this is reflected in my times.

Monday May 23, 2011 #

Note

WOC team selections - lots of new faces, some upsets in the established ranks. I can't wait to see what they're going to do. Special mention to Hollie, Claire, Tess and Helen P who all seem to have raised their games seriously this year - looking forward to exciting stupid o' clock computer times come August. How many laptops can I get hold of this year?

Note

Hello training campers! Welcome to the beautiful tropical...erm...soggy et paradise of New Haven!

Physio 5:00 [0]

Physio stretches with fun people to keep me interested!
6 PM

Running 58:58 intensity: (53:44 @1) + (5:14 @2) 9.4 km (6:16 / km) +125m 5:53 / km
ahr:128 max:149 shoes: Red Saucony Cohesion

Very easy jog back from work to the flat. It was a little bit soggy but not as bad as the others got earlier. My legs were a little bit tired but my heart rate was dead low and I felt fine.

Sunday May 22, 2011 #

Event: Saxon Woods
 
11 AM

Orienteering 1:09:06 intensity: (32 @1) + (2:10 @2) + (42:35 @3) + (23:49 @4) 9.85 km (7:01 / km) +178m 6:26 / km
ahr:166 max:182

Fun burn up round Saxon Woods. Reminded me of being back home - lots of track running, soggy woods, interesting map in places...cool little area though. Ran generally well, a couple of silly wobbles and tired by the end.

Quickroute here:

http://www.flickr.com/photos/faintgirl/5749187244/...

Recovery 5:22 intensity: (2:04 @1) + (28 @2) + (2:50 @3) 0.85 km (6:21 / km) +4m 6:12 / km
ahr:145 max:162 shoes: Integrators

Jog back from the finish with Mr Zhyk. Pretty done in! Good day.

Saturday May 21, 2011 #

Physio 5:00 [0]

Went through the whole physio programme whilst chatting to Andrew. Sunny and lovely!
8 AM

Cycling 56:23 intensity: (1:06 @0) + (32:52 @1) + (4:33 @2) + (17:46 @3) + (6 @4) 0.0 km
ahr:138 max:172

Oh my god....cycle to Ansonia on the Freespirit. Next time I will borrow a bike that doesn't weigh as much as I do. There are two mini mountains and one huge mountain between me and Ansonia. I officially feel like a beast!

Orienteering 1:18:37 intensity: (3:10 @0) + (15:57 @1) + (12:20 @2) + (42:49 @3) + (4:21 @4) 7.63 km (10:18 / km) +163m 9:19 / km
ahr:152 max:176 shoes: Integrators

Hanging controls for the Ansonia section of the training camp. The woods were beautiful and I was worried I had wrecked my legs on the cycling but they actually felt really good. It was a pleasure to be out. At one point I was yelled at by a guy shouting "Are you lost?!" and I yelped because he was all dressed in camo and had a big hunting rifle and I hadn't seen him at all! Then he giggle and said "Just had to make you jump" and I ran off, fast. Struggled with hanging one control but mostly things were making sense out there.
1 PM

Cycling 53:09 intensity: (41:24 @1) + (6:21 @2) + (5:24 @3) 0.0 km
ahr:125 max:167

The mountains are much smaller on the way back. Thank god! The chain fell off the Freespirit once, but the extra weight on the downhills was awesome. What a bike.

Friday May 20, 2011 #

6 PM

Hills 39:22 intensity: (3:54 @1) + (7:40 @2) + (19:13 @3) + (8:21 @4) + (14 @5) 5.78 km (6:49 / km) +253m 5:36 / km
ahr:157 max:186 shoes: Red Saucony Cohesion

Quick jaunt to East Rock to do a mini hills session while the laundry was turning. 10 times 1 minute up the zig-zaggy path, then straight down. Felt really great actually, surprised to feel light and powerful after yesterday's reps.

Recovery 29:21 intensity: (11:54 @1) + (17:27 @2) 4.26 km (6:53 / km) +69m 6:22 / km
ahr:139 max:149 shoes: Red Saucony Cohesion

Little recovery jog to loosen up while the laundry was drying. A pleasant evening, at last! Looks like the morning will be nice tomorrow, but the afternoon maybe less so.

Thursday May 19, 2011 #

Physio 5:00 [0]

Part one. I am going to get bored of this very quickly.
7 AM

Intervals 59:31 intensity: (4:16 @1) + (12:31 @2) + (30:14 @3) + (6:33 @4) + (5:57 @5) 10.01 km (5:57 / km) +30m 5:52 / km
ahr:158 max:190 shoes: Red Saucony Cohesion

Intensity 5! There it is! Today was my first track session in about six months, and it went better than expected. It was very humid and I got two big downpours while I was out. There were two sets of adorable goslings wandering around the track, and they did an Abbey Road style march across the track in front of me on lap 5. They have also put a couple of portaloos next to the track, which makes the concept of intervals a way more welcome one for my stomach too.

Plan was strides, 6 x 600m, 75 secs rest, aiming for 2.30-2.35. I didn't hit the aim time on any of the laps, I was under for all of them. It felt like the right speed though - running hard but strong, definitely not on the edge, and HR looks about right. Went all out on the last one and the difference was very apparent - it felt awful! So I think my pacing was pretty much spot on. Times:

2.18
2.23
2.18 (really thought this was going to be slower, the power of being warmed up!)
2.23
2.28
2.13

Jog back was hard - not much energy in the bank first thing, and very happy to have my porridge now!

Wednesday May 18, 2011 #

Physio 5:00 [0]

About 40 minutes of stretches while talking to Dr Rob on skype.

Note

Is anyone aware of any 10k road races happening during June/July? The one I was aiming for very helpfully got booked up, and there doesn't seem to be much on at all once the heat hits.
6 PM

Orienteering 58:18 intensity: (37:08 @1) + (19:48 @2) + (1:22 @3) 8.79 km (6:38 / km) +106m 6:15 / km
ahr:136 max:159 shoes: Red Saucony Cohesion

Super easy recovery run home from work. Started with the physio moves, looked stupid, then jogged. Felt pretty tight at the beginning but loosened up and felt much better by the end. Almost beat the monsoon outside but not quite.

Tuesday May 17, 2011 #

Physio 20:00 [1] 1.0 mi (20:00 / mi)

Went to the physio this morning about my hamstring/lower back tightness, and was given some dynamic stretches to do before running, aswell as some static stretches to do at least once a day. The whole programme takes forever so I'm not sure how well I'm going to be able to stick to it, but I'll try. Was there for 90 minutes in total, most of it stretching time. Heck.

Note

So last night my crazy neighbour kept me awake until 4.20am, bashing around making the whole place wobble, singing, and not answering his door when I hammered on it. I was a wreck at work today and came home at 3.30, and slept from 4 till 9 when he woke me up again. Have just eaten some dinner and am going to try and have a proper night's sleep now.

Any tips on dealing with small man with incredible heavy feet that make bashing and thumping noises all night long and fail to answer their door? Thank god I'm moving very soon.

Monday May 16, 2011 #

Note
(rest day)

Today I am going to eat lots, as my appetite has returned.

Note

Congratulations Dr Rob!

Also, his Visa documents are winging their way express to the UK right now.

Yey!

Sunday May 15, 2011 #

10 AM

Orienteering 2:18:53 intensity: (6:08 @0) + (2:27 @1) + (3:43 @2) + (1:21:48 @3) + (44:36 @4) + (11 @5) 17.06 km (8:08 / km) +508m 7:05 / km
ahr:166 max:185

This weekend has been really depressing for me on a running level. It was really fun on a this place is full of really great people level. I started fast and skipped early today, hoping that I could stick with Sam and co for a bit when they caught me again. In reality, they caught me earlier than I expected and I was completely unable to stick with them. I don't think I was losing much on trails but in the woods I was really losing. Messed 12 by not really reading well enough in the circle, and by 14 I was alone again, thinking how rubbish it was that I always end up alone on these mass start things. Then I got on the wrong trail, dropped too low on the wrong side of the spur, was set right by Hillary, and then promptly turned my ankle on the way down onto the right side of the spur. I sat for a bit and cried, not because my ankle hurt but because I was so disappointed with actually being so much further away from being fit than I thought I was, and life hasn't been much fun recently but I thought I was at least getting somewhere with that. Then I heard people and jogged down to see a large group of people, including Miss Jospe, and decided to continue after all. I then led them on the worst route ever to 17, and proceeded to pick a poor one to 18. Halfway there I decided I was having a rubbish time and decided to turn in, but Alex wouldn't let me. We jogged the butterflies together with the big group of people, and I started to enjoy myself again because Alex is amazing, the woods were beautiful and I saw a turtle. We were slowly inching ahead of the group until we picked the bad northern route to number 33, where everyone got past us. Still, we finished in under ten mins per km, I got a long terrain run out of today, and I really confirmed that I know some great people.

I don't really like long ungaffled mass start races at all. They don't play to my strengths one bit.

Sorry for everyone I was upset at today. You collectively made me feel a lot better. Thank you all.

Edit: Quickroute here: http://www.flickr.com/photos/faintgirl/5724348613/...

Looking at the route there were more stupid route choices than I thought too. Many things to work on.

Saturday May 14, 2011 #

2 PM

Orienteering race 12:10 intensity: (22 @1) + (7 @2) + (2:36 @3) + (8:35 @4) + (30 @5) 1.95 km (6:14 / km) +38m 5:41 / km
ahr:174 max:188

My first leg. Really tough going up the steep hill to the butterfly centre, and I hesitated way to much on 2-3. Good after that though.

Orienteering race 14:53 intensity: (16 @1) + (4 @2) + (2:19 @3) + (11:51 @4) + (23 @5) 2.08 km (7:09 / km) +81m 5:59 / km
ahr:174 max:187

My second leg - trickier orienteering this time. Went out not too far behind the Hungarian guy but he killed me up the second hill and was alone from then on. A hesitation at 4 an a sub optimal route to 8. Otherwise good. My legs haven't tried to run that fast in a long time. Quite sore now.

Edits: here are my routes:

Pt 1: http://www.flickr.com/photos/faintgirl/5720364649/...
Pt 2: http://www.flickr.com/photos/faintgirl/5720922438/...

On looking at the splits I'm disappointed that I seem to be the slowest of the fast crew out there. I know I haven't been training for fast yet, but my definitely improved fitness doesn't appear to be translated to percentage behind winner. Have I just forgotten how to race?

Running 6:46 intensity: (1:51 @1) + (41 @2) + (4:14 @3) 1.04 km (6:29 / km) +21m 5:54 / km
ahr:152 max:167

A little warm down.

Friday May 13, 2011 #

7 AM

Running 41:56 intensity: (1:26 @1) + (6:52 @2) + (25:32 @3) + (8:06 @4) 7.88 km (5:19 / km) +126m 4:56 / km
ahr:159 max:178 shoes: Red Saucony Cohesion

Quick little wind up session before the weekend. 10 sets of 90 x 30s. Fun! Made it out of the door at 6 something (just!). Very proud.

Thursday May 12, 2011 #

8 AM

Hills 1:10:21 intensity: (3:35 @1) + (9:34 @2) + (39:33 @3) + (17:39 @4) 11.29 km (6:14 / km) +346m 5:24 / km
ahr:160 max:182

Hills session on East Rock. I don't have the zen like patience of Kitch to run 20 times up the same hill, but looped round two of the East Rock summits. Did two sets of 4, with a slightly extended tempo section between the two. Felt much better than the last couple of days, and ended at the very top, where the views were stunning. Did I make it clear yet that I love this weather?

Wednesday May 11, 2011 #

Note
(rest day)

When will I learn that my body doesn't work like other people's, and when I get tired I need to rest? Taking a day today in the hope I feel fine tomorrow. Last week felt great but was biggest volume in a while. Need to be careful.

Tuesday May 10, 2011 #

Hill intervals 2:00 [3]

Well, the god of hills refused to let me off today, and we had a fire scare at work. So I got to do nine floors of stair action after all. Legs buggered.

Note

Anyone any ideas why OCAD and Cute PDF writer refuse to co-operate to save my courses as PDFs? It worked fine for the Yale map stuff...could it be because I'm using a JPEG as the template? Or is my computer just silly?
8 AM

Recovery 40:01 intensity: (18:13 @1) + (19:15 @2) + (2:33 @3) 6.15 km (6:30 / km) +82m 6:06 / km
ahr:137 max:154

Ha ha! Turns out yesterday's easy run was not so easy and I was a tired mess this morning. Sat down for a bit by the Pavilion and decided to set my watch for 144bpm, and stay below that as it was another unbelievably gorgeous morning and I didn't want to give up and go to work. Glad I stayed out.

Monday May 9, 2011 #

Note

TIRED! Going to combine laundry, deposit on new place and sloooow jog this evening I think.
6 PM

Running 1:00:44 intensity: (4:38 @1) + (8:30 @2) + (42:32 @3) + (5:04 @4) 10.77 km (5:39 / km) +272m 5:01 / km
ahr:158 max:179

So, Boris was back (yey! Boris!) and he joined me for my jog, so it was less slow than I had planned but that was fine. We made ourselves go up to the top of the little hill in the theme of the last week, and then on the way down, I managed to turn my right ankle, not once, but twice, and both times I more embarrassingly managed to pretty much punch Boris in the nuts with my flailing arms. Welcome back Boris! Absolutely stunning evening, perfect temperature, a very slight breeze, woods all leafy. Can it stay like this all summer please?

Core 20:33 intensity: (19:27 @1) + (1:06 @2)
ahr:119 max:144

Little mini circuit doing 3 rounds of 20 of last Wednesday's exercises to Vitalic. Vitalic is awesome work out music. And dancing music. Even in a totally empty house. Rock on.

Sunday May 8, 2011 #

11 AM

Orienteering 43:42 intensity: (28 @1) + (47 @2) + (14:57 @3) + (27:30 @4) 5.56 km (7:52 / km) +119m 7:06 / km
ahr:170 max:181 shoes: Integrators

Wow, was I tired today! But I promised myself I could do the shortest course if I promised to run hard around it, instead of doing a longer one and mincing the whole way. I managed! Aside from Number one where I crested a hill and couldn't make anything fit, I was reading ahead well, simplifying successfully, running strongly, and only walked up one steepish hill to number 12. Good decision to make I think. Messed up the last control (which I'd already been to!) by relaxing too much and dropping into the earlier re-entrant. Otherwise nothing too shocking.

Map and route here:

http://www.flickr.com/photos/faintgirl/5701328656/...

Saturday May 7, 2011 #

10 AM

Orienteering 1:47:14 intensity: (2:27 @1) + (4:34 @2) + (1:16:09 @3) + (24:04 @4) 12.5 km (8:35 / km) +503m 7:09 / km
ahr:164 max:178 shoes: Integrators

Wowzer. George's Blue course from Pond Mountain. I tried to race the long leg and I was okay but not amazing at doing that. By the time I hit number 11 was seriously tired, and it was a bit of a trudge from there back. Should have taken some supplies with me! By the end I was lacking in confidence and doing some silly things, and I'm not sure I got the right boulders for 10 & 11. Quickroute may tell a bit, but I am too tired to do anything other than watch lots of Veronica Mars right now. When I should really be out buying food. Oops.

Map and route here:

http://www.flickr.com/photos/faintgirl/5700757415/...

Friday May 6, 2011 #

Strength 34:36 [3]
ahr:123 max:153 weight:60.1kg shoes: Red Saucony Cohesion

Friday morning weights before a run this evening with Marie.

3 x 5 45lb cleans from knees. These officially feel rubbish, I need someone to help me out with my technique again
3 x 5 35lb Split jerks (sneaky, not supposed to do them in the gym)
3 x 5 35lb each leg single leg squats
3 x 8 10lb each hand fitball DB pull overs
10 of Ali's first hamstring exercise
10 leg raises on the rubbish machine

(PS - note weight! At least back at a healthy 60!)
5 PM

Cycling 18:22 intensity: (2:22 @0) + (15:29 @1) + (31 @2)
ahr:105 max:148

Cycle over to M & M's place. The legs were tired, so I'm counting this despite it not going over the 20 minute limit.

Running 1:04:16 intensity: (4:55 @1) + (13:52 @2) + (41:05 @3) + (4:24 @4) 11.46 km (5:37 / km) +213m 5:08 / km
ahr:155 max:180 shoes: Red Saucony Cohesion

Lovely run at Maltby with M & M. Many many deer and excellent conversation. I almost bailed at 4pm, and I'm very glad that I didn't. A superb evening. I am loving this weather. Even the rainy bits. Was definitely tired on the hills but still running alright. This training stuff isn't half bad.

Thursday May 5, 2011 #

Note
(rest day)

I can run today with tired legs by myself or tomorrow with Marie and hopefully less tired legs! No contest! Rest day. Well deserved.

Note

Parks & Recreation is amazing. If you try it, give it a few episodes to warm up.

Wednesday May 4, 2011 #

6 PM

Running 1:07:25 intensity: (5:27 @1) + (18:52 @2) + (42:39 @3) + (27 @4) 11.27 km (5:59 / km) +234m 5:25 / km
ahr:152 max:177 shoes: Red Saucony Cohesion

Was going to run long after work but chatted to Mum and Rob on Skype for too long and ended up having to cut it a bit short before dark - not too much though. Legs feeling surprisingly spritely after the last few day's exertions - doubt I could have sprinted though. Leaving it this late meant the rain had stopped and as I hit East Rock the sun made an appearance below the cloud, lighting all the trees an unbelievably bright yellow-green colour. It was phenomenal! All of a sudden CT is seriously green, with the odd bit of pink thrown in. Gorgeous.

Strength 19:28 [1]
ahr:103 max:131

By now it was late and I was seriously hungry, so put my rice on to cook and did an improvised version of strength two with small hand weights. It was good! Lunges, OH presses, DB rows, Single leg SLDL, Russian Twists, bird dogs and side planks.

Tuesday May 3, 2011 #

Note

Boo. Tried to eat my final avocado but something else I put in the salad was off and inedibly bitter. That'll teach me to not go shopping for weeks on end.
8 AM

Running 56:16 intensity: (4:03 @1) + (18:08 @2) + (23:31 @3) + (10:34 @4) 9.06 km (6:13 / km) +246m 5:28 / km
ahr:156 max:184 shoes: Red Saucony Cohesion

Operation get strong up hills commences. A bit pointless now given it will not be functional by the Billygoat, which is essentially the end of my competitive O' season, but it will hopefully get a good start on for the autumn. Did a fartlek style hills session running hard up 8 hills, jogging off the top, cruising any downs (but there weren't too many of them). Actually felt way better than I expected, muscles felt achey from the gym when static but actually really fluid when running. It's almost like lifting pulls everything together into the right place. No problem from hamstring or clicky knees and hips.

Monday May 2, 2011 #

Strength 41:17 [1]
ahr:104 max:151 shoes: Red Saucony Cohesion

After speaking with Sam and Alex yesterday, we all agreed that the problem with getting up the hills yesterday was a strength rather than a VO2 max one. In fact, my heart rate on the hills is pretty pathetically low. So it's time to get back into the gym with real effort. Picked one of my old plans from when I felt strongest in the forest (around the World Cup of 2007) and got cracking.

Hang shrug 4 x 5 95lb
Back squat low 3 x 10 55lb
OH BB Split push press 1 x 6 with 25lb BB on right, couldn't do this on left. Managed with 25lb dumbell instead. Had no idea I was so imbalanced.
Bent over row 3 x 10 55lb
Wood choppers high to low 2 x 15 each side, Level 2 then 3
Plank 3 x 30s
Superman YWTAs, 4 x 5 no weights, as they have no small ones. Will bring mine along next time.

Was hit by my hunger from the weekend halfway through my work out, and felt a bit faint by the end. Bought choccie milk and Clif bar on the way home and am going to eat a lot of dinner tonight :)

Note

In other news, I continued the weekend's excess by eating 2 avocados today. I know they're full of fat, but they're going to go off otherwise!
8 AM

Running 39:56 intensity: (10:49 @1) + (28:58 @2) + (9 @3) 4.06 mi (9:50 / mi) +80m 9:16 / mi
ahr:140 max:150 shoes: Red Saucony Cohesion

Relaxed jog around East Rock to try and rid my legs of some of the lactate. legs were stiff but not too tired, felt better than I anticipated! Passed lots of smiley people today, and a big bunch of birdwatchers.

Sunday May 1, 2011 #

9 AM

Orienteering 1:26:30 intensity: (21 @1) + (4 @2) + (31:14 @3) + (54:51 @4) 10.34 km (8:22 / km) +312m 7:16 / km
ahr:172 max:181

Quickroute here: http://www.flickr.com/photos/faintgirl/5678297938/...

Another day of mixed feelings. I was struggling on the hills, but was running the flats alright. Pretty confident with my navigation after a couple of bobbles to start. Poor route to number one, should have stayed on top of the hill and not contoured. My route to number 4 was the right one for me I think, even if it was slower, as I saved my legs for later.

I think I coped much better with this today than I would have done last year, but Sam had a spectaculare time and was a very long way ahead. I still need to be fitter, and I also need to remember how to race again. But today was a fantastic course, the woods were incredible, and it was a pleasure to be out. After the three races I scraped a third place, just ahead of Marie, who'd been in the same minute as me for all three races!

Warm up & strides 20:00 [2] 1.4 km (14:17 / km) +60m 11:46 / km
shoes: Integrators

Jogged the flats and walked the hills to the Long Start. Feeling quite a bit of trepidation, legs definitely feeling they have a day's racing in them.

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