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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running23 16:59:21 102.45(9:57) 164.87(6:11) 290332 /42c76%
  Cross Fit5 4:32:28 0.62 1.0
  Orienteering4 3:48:59 17.39(13:10) 27.99(8:11) 771
  Total26 25:20:48 120.46 193.86 367432 /42c76%
  [1-5]25 24:25:14

» now

Thursday May 31, 2012 #


Still in the lab...probably not training today either.

BUT these three days have been incredibly productive and I don't really care that much. Yey!

Must run tomorrow though.

Wednesday May 30, 2012 #

(rest day)

Unintended rest day. Too tired to run in morning (stupid heat!), then work was a mega day (but good), then drove Rob to JFK and spent the thirty minutes I was going to jog (at 10pm) looking for a car parking space on the non-street sweep side of the road. Then slept awfully. Grr.

Tuesday May 29, 2012 #

8 AM

Running 1:10:36 intensity: (8:07 @1) + (11:00 @2) + (32:48 @3) + (9:58 @4) + (8:43 @5) 11.72 km (6:02 / km) +83m 5:49 / km
ahr:160 max:189 shoes: Grey Saucony Excursion

Intervals! It was warm, but actually not too humid, so this felt better than I expected. A horrible session for lactate though - the 3 min rests after the first 800 and the 1200 were killers - very wobbly legged afterwards. Felt good by the end though. Session was 400 (90), 600 (90), 800 (180), 1200 (180), 800 (70), 600 (70), 400.


Monday May 28, 2012 #


Boo. Annoyed with relatives who bailed out of our hike today to stay in bed. So we just went home, and missed out an a day's hiking in New Hampshire. Wish I'd gone to Day 2 of WeMa now. Poo.

Saturday May 26, 2012 #


Feet's mention of mammals just reminded me that I managed to rescue a duck from an evil attack by a black squirrel on the way to number eleven. The squirrel was scared of me and ran off, while the duck stayed strong.
10 AM

Running 39:21 [0] 4.73 km (8:19 / km) +141m 7:14 / km

Very happy with this course today, because for the first time in a very long time,. it felt like I ran faster than my brain could handle. Which was awesome. Unfortunately that meant there were a couple of ridiculous mistakes, and I threw away a win very easily. Loved the downhill start, and was spiking and reading well till 7. Just drifted, used a bit of rough compass, and found myself on a featureless slope with no idea whether the control was above or below. Went back to the track but then struggled to figure out if the thing below was actually the bend. It was, but I only believed it when Pam caught me up again. Then got the control, but one minute down. Felt weak up the hill but was doing okay compared to the others. Then at ten, went way way too high - another case of lack of compass? Realised I was at the bottom of the steep slope and corrected down into the control, but all that climb meant another minute lost.

Next came the real disaster. I tried to go the long way round without losing any height, and turns out this was a bad decision anyway. But even worse, I thought I was low and had hit the small path, when I was actually high and hit the big track. Managed to just about get off the map but was slow getting there as nothing was making any sense. Then finally figured it out and caned it back the right way. Eurgh. 3.5 minutes lose there. And then in. I should be mad with my silly mistakes, but I was actually really happy. My training is working, and I am feeling much better out there, despite the ludicrous heat and humidity. And anyway, there was still race two to make up for it...

Middle one
2 PM

Running 40:39 intensity: (20 @1) + (5 @2) + (3:02 @3) + (27:44 @4) + (9:28 @5) 4.68 km (8:42 / km) +135m 7:36 / km
ahr:178 max:191 spiked:8/12c

And make it better I did! Still not quite the right balance of control and simplification, but generally much better.

Went round the path to number one as legs weren't yet ready for the terrain (couldn't do a warm up really because stomach was meh, and the heat was very oppressive by then), but this gave me a good chance to look at everything and my split was fine, so no biggie.

Only lost 20 secs to Amber's time on 2, but was really over cautious, fretting about where I was on the slope. Then realised it was at the bottom of the really obvious steep slope again, so as long as I hadn't hit that yet, I was fine. But lost more than 20 in hesitating I think.

Went round to 3, dreadful choice, minute lost to Amber. Slope was loose and thick, and AP was none existent. Need to man up and go over these hills!

Pick loop to eight was great, smooth and reading detail well, planning ahead nicely. Then 9 hit a hill too early, and didn't see it under the line for a second. So a second or two of panic, then relief when I spotted the identical hill hiding under the line.

Ten was the attack of the vague slope again, and should have attacked from the hill the first time. Didn't, noticed everything was getting way too steep, went back to it and got to the control just as Pavi re-caught me (I had passed her at 6). Good after that, though Pavi was taking way better micro routes on the first half of the leg to 11.

A win that actually feels good today then! But still, a long way to go before I even get to sniffing distance of the mighty Ali-gator. This was a different person out in the woods today though compared to Georgia. I hope she's here to stay.

Middle Two
5 PM

Running 20:49 intensity: (16 @1) + (1 @2) + (1:09 @3) + (15:42 @4) + (3:41 @5) 3.92 km (5:19 / km) +84m 4:48 / km
ahr:178 max:188 spiked:15/18c

Whoo, and onto Alex's UMass sprint. Stomach was very unhappy by then and legs were pretty knackered - my heart rate never got super high which shows I was pretty tired. A couple of bad route choice decisions - didn't read the whole leg to five and went right, then had to dog leg round the uncrossable wall. Had a little swear halfway when I realised that. No idea what the best routes are for 7-8-9 - Alex, Ali? I think probably not mine to 9. Then had planned to go the right way to 12, but was tired and forgot and went right, which was silly - smooth round the left is better.

Great map and fun course. I especially appreciated the tiny canopy mapped on the north edge of the building 10 was next to. That was cute.

UMass Sprint

Friday May 25, 2012 #


So the paper of doom, submitted at midnight after much stress, that was "Never going to get accepted."

It's in with minor text revisions. Whoop!
5 PM

Running 40:39 intensity: (1:37 @1) + (6:44 @2) + (26:19 @3) + (5:56 @4) + (3 @5) 6.89 km (5:54 / km) +164m 5:17 / km
ahr:157 max:184 shoes: Grey Saucony Excursion

Should have done this session yesterday, but was too tired, so squeezed it in today instead. Had a dreadful day with eating, was half asleep before afternoon meeting so had a late dessert bomb coffee from Starbucks and ate cake too. By the time I got home I was a bit more awake but had that horrible sugary coated mouth feeling (bleurgh), and decided to run. Did the pre race 90 x 30 then 30 x 90 thing again, but didn't push that hard - just focussed on good cruising speed and running form. Running form is feeling improved as well as speed, so I am happy with the way training is going right now. Hopefully I can remember how to orienteer tomorrow...

It is very humid outside. My balcony herb garden would like some more sun now please.

Thursday May 24, 2012 #


Bluff Point State Park

A grand day out on Sunday!
8 AM

Cross Fit 53:10 intensity: (38 @0) + (44:31 @1) + (1:52 @2) + (2:36 @3) + (3:18 @4) + (15 @5) 0.6 km (1:28:37 / km)
ahr:116 max:185

Final crossfit on ramp. Review of the cleans and snatches, and now we're good to go! Finished with 3 sets of 8 goblet squats, 10 kettlebell swings, 200m run. 5.05, 15lb KB.

Signed up for the full package - they do intervals on Tuesdays and Thursdays, it might be good to run with extra people one of these days.

Wednesday May 23, 2012 #


What is my plan for this weekend? Driving from home both days seems silly but possible.
5 PM

Running 1:06:21 intensity: (3:52 @1) + (4:47 @2) + (45:13 @3) + (12:29 @4) 11.49 km (5:47 / km) +200m 5:19 / km
ahr:160 max:181 shoes: Grey Saucony Excursion

Nice undulating run with Marie. Good chat, good times. I ran out of energy completely by the end (I thought I had a banana and a cereal bar in my bag, I had a banana and a cereal bar wrapper, fail) and I made us walk up a hill. It's a long time since I had to do that! Now nomming on avocado and marmite on toast. Nom!

Tuesday May 22, 2012 #


Hubmann is out of WOC for sure. Really sad.
8 AM

Cross Fit 59:07 intensity: (50:53 @1) + (1:36 @2) + (4:47 @3) + (1:51 @4)
ahr:116 max:178

On ramp 4 with Monique. A ton of olympic skills today, so about a billion squats of some kind with either a PVC pipe or a light (15lb) bar. Not tough alone, but legs were achey by workout time. Today's was 6 mins AMRAP of 5 wall balls, 5 deadlifts (15lb), 5 sit ups. I did 6 sets plus 3 wall balls.

Still good, but I don't like doing deadlifts fast. It feels wrong.

Running 42:40 intensity: (3:55 @1) + (4:35 @2) + (13:09 @3) + (6:03 @4) + (14:58 @5) 7.28 km (5:52 / km) +13m 5:48 / km
ahr:168 max:194 shoes: Grey Saucony Excursion

And then on to reps! I knew if I waited for the evening there was a high likelihood of skipping, so decided a sub optimal done session was better than a skipped one. Today was up to max rep distance: 400 x 2 (75), 600 2 (90), 800 x 2 (90), 1000 x 1 (90), 400.

As expected by the end was missing my targets by a little, but actually considering how my quads felt at the start, this was surprisingly okay. Good practice for "day" 5 of the WeMa 5 Day! So, quick strides then:


Then straight back home to eat many things!

Monday May 21, 2012 #

6 PM

Running 59:01 intensity: (4:02 @1) + (21:08 @2) + (33:08 @3) + (43 @4) 9.66 km (6:06 / km) +190m 5:34 / km
ahr:152 max:174 shoes: Grey Saucony Excursion

Easy run home from work. Was too tired to do it this morning, but was actually busy and the day flew by in a very pleasant fashion, so felt grand to run home. A but stiff after a few days of inactivity, but generally fine. It was very dark and muggy out there.

Sunday May 20, 2012 #


I have been blowing green gunk out of my nose and my ears have been blocked for the last couple of days. I guess the green means it's not hayfever but a minor infection. I have been tired but otherwise feeling okay, so will rest again today (Aside from some State Park action), then start again tomorrow. Have to mix this week up a bit as CrossFit is Tues and Thurs - maybe even intervals tomorrow, then a short session on Weds before the WeMa 5 day.

Where is everyone staying, btw? I might try and Hotwire something nearby.

Final thought: How awesome is Claire W? I think she's the only British girl currently who knows how to safely totally gut herself when out in the woods, to really run on the edge. Inspirational races this week. And reading her race analyses, there's more to come! Exciting times.


Another note from Nopesport - any orienteering in the Black Hills of South Dakota? I have a feeling there's rogaines?

Thursday May 17, 2012 #


Was going to do intervals this morning but tired. It's a rest week, so no biggie. A few hours at work now then a long drive to DC.

Wednesday May 16, 2012 #

7 AM

Cross Fit 52:50 intensity: (1:39 @0) + (45:32 @1) + (55 @2) + (2:36 @3) + (2:08 @4)
ahr:108 max:179

On ramp session 3 with Dan. We did Turkish get ups today, specially for Charlie! Some tabatta sit ups (20:10x4, 13, 12, 13, 12), deadlift tech work, wall balls and kettlebells. Awesome. Dan succeeded in finally finding an exercise I'd not heard of - something like the sumo hyper deadlift. It was hard.

Then the final work out - 7 wall balls, 7 kettlebell swings, 7 cals on the Airdyne. Done in 4.30 with 10lb, 15lb.
5 PM

Running 1:20:36 intensity: (3:55 @1) + (7:44 @2) + (1:08:09 @3) + (48 @4) 13.52 km (5:58 / km) +289m 5:23 / km
ahr:156 max:173 shoes: Grey Saucony Excursion

Long run for my rest week. Ran from work up to meet Rob at Lake Wintergreen, which was supposed to get easier, but then he ran fast so it was all quite tough. Very muggy, I was sweating buckets. Really great to go from city centre to top of a foresty hill in the space of a run. I will stick to the large track in Edgewood though from now on, passed a dodgy looking guy who I scared out of his skin, and he shouted "I thought you were a meth head!" Yes. Maybe not a good place to be.

Running 4:16 intensity: (42 @1) + (1:02 @2) + (2:32 @3) 0.56 km (7:34 / km) +1m 7:30 / km
ahr:147 max:162 shoes: Grey Saucony Excursion

Got bored of walking the warm up so started jogging. Actually knackered though. Had forgotten how wonderful humidity was! Then to Five Guys. Nothing tastes better after a hot run than cold Sprite. I've been trying to avoid sugar, but man, that stuff tastes good.

Tuesday May 15, 2012 #

(rest day)

Super tired this morning and bad sleep the last two nights reminiscent of concussion times. The last few weeks have felt great but they have been extra volume. This week is going to be crazy anyway with the trip to DC, so I'm taking a rest week, which was probably pretty much due. Might jog home today if I like, but not much more than that.
5 PM

Running 43:54 intensity: (4:23 @1) + (24:49 @2) + (14:42 @3) 7.93 km (5:32 / km) +102m 5:12 / km
ahr:146 max:164 shoes: Grey Saucony Excursion

Jog back from work. Got massively drenched three times. Felt dreadful at the start but much better by the end. It's been a while since I got that wet out running!

Monday May 14, 2012 #

(rest day)

Tired! Impromptu rest day!


Black Rock State Park

Another State Park and a rant about the economy, all rolled into one!

Sunday May 13, 2012 #

11 AM

Orienteering 26:34 intensity: (4:13 @1) + (4:41 @2) + (14:38 @3) + (3:02 @4) 3.69 km (7:11 / km) +42m 6:48 / km
ahr:153 max:178

Knowing there was no way I could properly race three sprints, I decided I would warm up round the first, race the second, then warm down round the third at Fairfield today. Luckily Marie liked my idea, and for the warm up we ran and tested out different routes, meeting up to discuss them at the controls. There was a couple I was surprised by. Marie's wiggly route through the gates to the right to two was miles faster than my simple one round to the left, by a very long way. That route was faster again on the way to four, when I would definitely have gone left. I made it to six first by going right, but it was more complex than I expected, didn't see a lot of the detail on the map till I got to the control and stood still. Kept it simple by looking at the car parks, and that helped forget all the extra stuff. Right from 11-12 was less of an advantage than I thought. So, a really useful exercise, likely in the "it doesn't really matter that much what route you take, as long as you do it with conviction" theme. Good training.

Sprint B QR

Orienteering 17:37 intensity: (20 @1) + (3 @2) + (1:56 @3) + (10:29 @4) + (4:49 @5) 3.3 km (5:21 / km) +55m 4:56 / km
ahr:178 max:188

I raced this one. And it felt the best I have felt out there in a long, long time. Small error leaving two, should have gone directly west and braved the marsh/stream, instead of fannying around in the light green. Other than that bang on, though imperfect flow in the 8-11 block when the fatigue was setting in. Made an effort to rectify this on the way to 12, and it worked. Body felt strong. This was really, really good. (I should add that the QR is not massively accurate, pretty sure I didn't cross anything uncrossable, but you can see my route choices).

Sprint C QR

Orienteering 17:38 intensity: (18 @1) + (14 @2) + (3:57 @3) + (12:46 @4) + (23 @5) 3.08 km (5:44 / km) +44m 5:21 / km
ahr:174 max:184

Was supposed to jog this one, but Marie almost caught me at one, and I guess I failed after that. Legs were still working, just about, but definitely feeling tired. Poor planning meant I was not confident at the feature for 1. After that much better, nice low route to 7 minimised climb, but tired on the long sections.

Sprint A QR

Running 8:00 intensity: (1:05 @1) + (36 @2) + (5:48 @3) + (31 @4) 1.25 km (6:23 / km) +24m 5:50 / km
ahr:156 max:173

A proper warm down to look at the view we missed while running. Turns out we were shattered, and after a quick stretch on top of the hill, we were done. Fantastic day of O', excellent map and course planning, beautiful campus. Many thanks to Rick and Susie.

Saturday May 12, 2012 #

9 AM

Running 1:30:04 intensity: (1:16 @1) + (5:20 @2) + (1:12:46 @3) + (10:42 @4) 13.2 km (6:49 / km) +264m 6:12 / km
ahr:162 max:176 shoes: Grey Saucony Excursion

First solo long run in a very long time! Woke up without the alarm at around 8.30, and decided to get a run n before State Parking with Rob this afternoon. The weather is glorious, 22 degrees C seems to be the perfect temperature, and there were birds and squirrels everywhere. I meant to take the red trail all the way till it intersected the Regicides, but my map memory was poor and I couldn't find it where it crossed the road, so I ended up taking the road, then the yellow up to the blue. This was a bit short so I did a bonus loop at the end. Really fun to be out there, the Regicides is very technical, plenty of ups and downs and rocks, and the woods are gorgeous. Yey!

Friday May 11, 2012 #

8 AM

Cross Fit 51:51 intensity: (4:35 @0) + (40:06 @1) + (2:04 @2) + (3:55 @3) + (1:11 @4)
ahr:107 max:178 shoes: Grey Saucony Excursion

Cross fit on ramp session two. Lots of technique - including jerks with a piece of piping, which is really difficult without any weight and feels very silly. Some rowing, some pull ups with resistance bands and a few other things. Then a short work out this time: AMRAP (As many reps/rounds as possible) in 1 min of 5 jumping pull ups and 5 burpees (with a press up, eep), 3 times with a minute's rest. 3 minutes of hard work - a lot harder than it sounds.

This is really, really fun. I like it a lot.

Thursday May 10, 2012 #

6 PM

Running 1:02:27 intensity: (7:37 @1) + (17:37 @2) + (23:30 @3) + (11:57 @4) + (1:46 @5) 10.26 km (6:05 / km) +245m 5:26 / km
ahr:155 max:186 shoes: Grey Saucony Excursion

Trail intervals with Marie and Alex (a local trail runner, Miss Jospe didn't do more driving to join us, unfortunately ;) ). We did two sets of 3, 2, 1, 0.5 with one minute's rest, and a bit longer between sets because Alex and I got carried away talking. I was losing touch less today, but I am still a long way from Marie pace. However, it felt infinitely better and stronger than the last two sessions, so I am happy. Had a George AOWN moment when I saw something wandering across the field at the end, and it turned out to be a racoon. We watched it climb really high up a tree, it was totally awesome.

Wednesday May 9, 2012 #

(rest day)

Well deserved rest day. It's pissing it down and we're leaving work early to go see M83 in Boston tonight! Whoo whoo! Then driving home and going to bed very late again. But M83! Whoo whoo!


New CT A to Z action. Bigelow Hollow is awesome!

Now I really need my primers to get synthesized, and I can actually get busy for the day. I should have had three major things to do today, but I am not being very lucky with deliveries it seems. Thumb twiddle time...

Bah...detergent in "final stages of synthesis." That's one possible thing to do out till next week. You'd think a company as big as Fisher might have a few of such things in stock...

Tuesday May 8, 2012 #

7 AM

Running 1:03:42 intensity: (5:22 @1) + (12:19 @2) + (30:27 @3) + (8:59 @4) + (6:35 @5) 10.85 km (5:52 / km) +71m 5:41 / km
ahr:160 max:189 shoes: Grey Saucony Excursion

After a slightly raucous evening of fun with Charlie B last night, I was surprised to wake up naturally at 6.55, grabbed a bite to eat and set off on intervals session 4. My legs were tired and my throat was full of gunk again, but as I got going, I was still hitting the times relatively smoothly. Session was 400 x 2 (1.15), 600 x 2 (1.30), 800 x 2 (1.30), 400. Zipped up a level on the last one again.

Session was pretty good, but I think a rest day is probably in order tomorrow nonetheless.

6 PM

Running 32:44 intensity: (2:39 @1) + (17:45 @2) + (12:20 @3) 5.86 km (5:35 / km) +53m 5:20 / km
ahr:147 max:161

Recovery jog with Kat round East Rock. It was minging and raining, but my legs felt surprisingly good. Yey for training!

Monday May 7, 2012 #

8 AM

Cross Fit 55:30 intensity: (2:02 @0) + (43:07 @1) + (2:00 @2) + (7:39 @3) + (42 @4) 0.4 km (2:18:45 / km)
ahr:111 max:178

Intro to Cross Fit with Monique part one. Most of the time was spent on technique based stuff - using glut ham machines, different types of squats, very light bar work. It was really fun to do that stuff again with some proper guidance. At the end we did a small workout: 200m run, then 15, 12, 9 of squats (no weight), full press ups, ring pulls. 200m run to finish, where I just edged out Rob, but he was with me on all the exercises. Fun!

Running 27:34 intensity: (37 @1) + (2:39 @2) + (24:18 @3) 4.58 km (6:01 / km) +106m 5:24 / km
ahr:156 max:169

Then it was such a gorgeous morning that Rob dropped me off halfway home and I recovery jogged back. Don't want to go to work now, it's really great outside! Luckily am working till 7 then going for dinner with Charlie B, so I don't have to go in quite yet. Very soon though.

Sunday May 6, 2012 #

8 AM

Running 9:37 intensity: (4:36 @1) + (4:15 @2) + (46 @3) 0.9 km (10:38 / km) +53m 8:13 / km
ahr:137 max:157

Warm up. Mostly walking up the hill. Uh oh.

Orienteering 1:47:40 intensity: (16 @1) + (36 @2) + (29:31 @3) + (1:17:17 @4) 10.83 km (9:56 / km) +379m 8:28 / km
ahr:172 max:183

Oh man. This was one of the most hardcore longs I've done. For those who weren't there, there was knee high blueberry across a huge swath of the area, making running very difficult in almost all places, and decreasing visibility on the ground.

Anyway. One was good, followed the plan, and didn't go across an enormous crag as the track suggests. At 2 I thought I crossed the cleared ride higher up, and felt a bit unsure about everything until I hit the re-entrant with the big cliff at the top. After that I was spot on to 2, 3 and 4. 5 was where things went wrong. I was on track to hit the seasonal stream then thought I left it on the path (where I also bumped into Alex). But the path was unmarked and parallel, and I was pushed too far to the right. Then I checked two boulders which had no control, before deciding to bail to the big crag I saw on the way to two. Just as I was bailing, I ran into the control.

After that I wasn't concentrating too well, and though I intended to stay high to 6, I went way too high, and the going was absolutely awful. Then attacked from what I thought was my attack point, but was actually a similarly shaped hill higher up. Figured it out pretty quickly and got the control fine after that, but might have wasted up to 6 minutes with the bad line/poor attack combo. Seven started well, then I thought I had hit the small knoll and crag too far east, and corrected, then realised that was actually the feature when things stopped making sense, and had to turn back. D'oh. Byt this point Alex had got her usual pep back, and led most of the way to 8, 9 & 10 though I peeled off a bit earlier and just beat her to 8. The hill before 11 was a killer, and after that I was done - moving slowly round the sprint bit, helping to free Alex from a killer tree, and finally finishing after being destroyed by a mini Breton on the final bit of track running. It was therefore a bit embarrassing to claim my first proper A Meet victory today, and essentially be crowned the least worst of the girls on the red today. It was a pretty poor showing, the older men really showing us up.

Still, I don't think I can do too much about it till I get fitter, and I already felt better this weekend than I did in Georgia, although the terrain was way tougher. So just have to keep plugging! Here's to another good three weeks of training.

Now thw splits are up it appears my faffing on the way to two was more serious that I thought, and also that going through the woods to 12, instead of up the road as Jenny did, was a bad idea, even counting the acjospe hair untangle.

Saturday May 5, 2012 #

9 AM

Running 15:45 intensity: (1:29 @0) + (2:05 @1) + (4:19 @2) + (7:52 @3) 1.61 km (9:48 / km) +124m 7:04 / km
ahr:149 max:162

Luckily, the warm up to the start was long enough that I actually felt awake enough to run when I got there. I almost thought about bailing before going out, still not awake after 3.5 hours with my eyes open.

Orienteering 42:30 intensity: (3:48 @0) + (17 @1) + (5 @2) + (1:54 @3) + (26:18 @4) + (10:08 @5) 4.52 km (9:25 / km) +202m 7:41 / km
ahr:180 max:190

West Point Middle. A bit annoyed that AP thinks I lost no time, which shows just how slowly I was running out there. Bobbled at one, ending up on the little knoll below and having to turn back. Had to remind myself yet again that West Point is a lot rockier on the ground than it looks on the map. 2 was fine but slow. 3 the track isn't right, I hit the knoll to the left of the control and had to run up a little to get there. I saw 4 but almost didn't go to it, as I hit it way before I expected. Route was also bad - either straight or left of the line were both much faster. I think I just took the path of least resistance from 3! Nailed 5 & 6, but then didn't read the full description for 7 and wasted time precariously wandering along the bottom of the crag. Hesitated at 8, fine to 9, Ali went past to 10, and the rest was pretty straightforward, except I mentally gave up in the crap on the way to the penultimate control and lost a minute pansying getting over the stream and through the spiky stuff. Rubbish. Must try harder!

Got a fastest split, including the boys, on number 6. Need more like that. That was one of the few controls where I actually had a plan, instead of doing rubbish trudging reactive orienteering. Still, it was a good course with plenty of challenges, and I enjoyed it, despite being still disappointed about what my body is currently capable of.

Running 8:49 intensity: (1:35 @1) + (2:23 @2) + (4:51 @3) 1.17 km (7:33 / km) +24m 6:50 / km
ahr:152 max:166

Ali and Alex and Marie = Becky actually doing token warm down.
1 PM

Orienteering 17:00 intensity: (1:55 @0) + (17 @1) + (2 @2) + (1:16 @3) + (7:14 @4) + (6:16 @5) 2.58 km (6:36 / km) +49m 6:01 / km
ahr:180 max:192

A proper sprint, of proper distance. Yey! My legs were tired, and thus slow, but luckily my brain was doing okay. Slow approaching four, hesitating as control was low in blueberry. Nice route choices till 8, and stopping dead to figure out which very close boulder 7 was on seemed to be a good way to waste time. Bad route to 9, Marie went right and took chunks out of me. Good for the rest but slow, and not sure if the left hand route to 13 was better?

Running 4:32 intensity: (1:00 @1) + (1:37 @2) + (1:48 @3) + (7 @4) 0.7 km (6:30 / km) +14m 5:54 / km
ahr:146 max:162

Cool down with Marie. Pretty short. Tired!

Friday May 4, 2012 #


Aswell as being too old to go to bed at 2am, I think I am now also too old to drink two glasses of boozes. Couldn't get up this morning, to the extent that Rob woke up before me and saw this, waiting for patiently for her breakfast at the side of the bed.

Breakfast Time


This is awesome:

And the video from the final bend:

I'd never heard this story before...can't wait for the summer!
6 PM

Running 26:32 intensity: (8:29 @1) + (13:06 @2) + (4:57 @3) 4.41 km (6:01 / km) +58m 5:38 / km
ahr:140 max:159 shoes: Grey Saucony Excursion

Bribed Rob to come for a run at Racebrook Tract in return for dinner at Five Guys. I am sleepy tired, but running felt better than I thought it would considering this. Racebrook looks very different with all the green!

Thursday May 3, 2012 #


Need to read papers. Only want to read online articles about The Wire. Finished it last night at way too late o' clock. Absolutely magnificent television. Differential translation between the endoplasmic reticulum and cytoplasm is somehow less appealing...
7 AM

Running 52:30 intensity: (7 @0) + (5:09 @1) + (7:39 @2) + (27:53 @3) + (9:44 @4) + (1:58 @5) 9.02 km (5:49 / km) +157m 5:21 / km
ahr:158 max:187 shoes: Grey Saucony Excursion

Met up with Marie at Lake Wintergreen to do some intervals. We did a short session of 5 sets of 90x30s then 5 sets of 30x90s, given it's West Point this weekend. My throat felt really blocked when we were warming up, but it felt alright on the intervals. Lots of dog walkers despite the cold drizzle. Good session.

Wednesday May 2, 2012 #

7 AM

Running 48:44 intensity: (4:03 @1) + (16:44 @2) + (27:38 @3) + (19 @4) 8.34 km (5:51 / km) +218m 5:10 / km
ahr:152 max:171 shoes: Grey Saucony Excursion

Morning loosener around East Rock. Definitely needed, I am not loose today.

Tuesday May 1, 2012 #

7 AM

Running 59:29 intensity: (4:28 @1) + (12:01 @2) + (31:04 @3) + (9:19 @4) + (2:37 @5) 10.35 km (5:45 / km) +90m 5:31 / km
ahr:158 max:188 shoes: Grey Saucony Excursion

Third session in a row! Whoop whoop! And it was rainy and windy (still pretty mild by Edinburgh standards, I have to say. I'm soft these days though). Went for 400, 400, 600, 600, 800, 400, and didn't actually take enough rest - forgot to check that. Still, made the times fine (1.37, 2.25, 3.15) although had to speed up a bit at the end of the 800 when the wing got stronger. Not quite feeling as good as the last two weeks, throat is bunged up with allergy stuff and nose was a bit bloody. Might actually have to take drugs instead of just ignoring it.

1.28 (Couldn't resist it).

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