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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Orienteering8 6:35:24 27.39(14:26) 44.08(8:58) 1417
  Cross Fit6 4:19:00 8.81 14.18 109
  Long run2 3:45:29 19.48(11:34) 31.35(7:11) 575
  Tempo run4 2:41:54 16.7(9:42) 26.87(6:02) 235
  Recovery3 2:18:42 11.95(11:36) 19.23(7:13) 163
  Intervals3 1:40:44 11.2(9:00) 18.03(5:35) 125
  Running7 58:47 5.58(10:33) 8.97(6:33) 186
  Strength1 30:00
  Total25 22:50:00 101.11 162.71 2810
  [1-5]23 19:58:45

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Tuesday Mar 31, 2015 #

(rest day)

Still very tired and a bit sniffly today. Not too tired to be productive at work, so that's an improvement on six months ago. No reason to push it now!

Monday Mar 30, 2015 #

(rest day)

Could anyone send me the map file from the long race this weekend? I didn't manage to pick up my map.

Had a fun meal in Nashville last night after an excellent trip to Natural Bridge State Park (well worth the diversion), then flew back this morning. Pretty shattered, was going to spend the afternoon gardening, but after trudging round Trader Joe's decided I just needed a rest.

Sunday Mar 29, 2015 #

8 AM

Running 7:21 intensity: (1 @0) + (14 @1) + (1:13 @2) + (5:53 @3) 1.26 km (5:49 / km)
ahr:155 max:165 shoes: X Talon 212s

Warm up for the middle. Legs were tired, but all over body not exhausted, which was good. A plus on Georgia a couple of years ago.

Orienteering 44:11 intensity: (19 @0) + (8 @1) + (22 @2) + (27:50 @3) + (15:32 @4) 5.14 km (8:36 / km) +266m 6:50 / km
ahr:170 max:185 shoes: X Talon 212s

Despite fatigue was running better than I was worried I might, to the extent that I finally made a racing mistake today. Decided to go out to the path to number 6, but then came back into the woods without a real attackpoint and really messed up. Think I was actually probably pretty close when I first went in, but then went in the wrong direction, thought I'd relocated on a depression, still couldn't find it, bailed to the track, ran to number 7, and then back to the control. I swear there was an extra depression on that slope! Interested to see the Quickroute and see how far away I was.

Nothing that major after that - perhaps a couple of sub optimal routes. Felt pretty bad before the final loop physically, but then managed to finish the death loop of hills at a decent pace.

I was therefore pretty disappointed to still be at the back of the pack. I guess without that mistake I'd have been in there.

So, still a lot to work on. There's no doubt I'm moving in the right direction, but there's still a long way to go. Part of it fitness and part of it just attitude to racing - I definitely have to get my head back in the game too.

Really enjoyed seeing the juniors perform well, and congratulations to the team! I'll be cheering for you all in Scotland!

Saturday Mar 28, 2015 #

10 AM

Running 8:46 intensity: (13 @0) + (21 @1) + (15 @2) + (7:57 @3) 1.46 km (6:00 / km) +2m 5:58 / km
ahr:155 max:167 shoes: Shiny red Sauconys

Warm up for the long. Not feeling excited.

Orienteering 1:39:24 intensity: (22 @0) + (14 @1) + (35 @2) + (1:08:52 @3) + (29:21 @4) 12.01 km (8:17 / km) +484m 6:53 / km
ahr:170 max:183 shoes: X Talon 212s

Hmmm. I found the first half of this course pretty dull. I was not running well at the start, getting held back by the vegetation and thorns especially around 4 and 5, and probably being overly cautious with route choice and attack points in the valleys. Got very tired by the end when it got a bit more interesting, and it was a real struggle to push hard through the completely empty forest. Not sure I always took the fastest route choice, but I think I generally took the right ones for me, because I was super slow up the hills and they took a lot out of me. So I tended to run longer and flatter instead.

Overall, probably an improvement from the last long race I ran, but still some way to go. Was at the back of the leading pack and a long long distance back from Ali. There's no doubt that things are improving, but I was still a bit disappointed with this race. I think I thought I was a bit further than that.
12 PM

Running 2:31 intensity: (1 @0) + (20 @1) + (2:10 @2) 0.55 km (4:36 / km) +40m 3:22 / km
ahr:138 max:144 shoes: X Talon 212s

I walked more of a warm down up the hill, but this was the jogging part.

Friday Mar 27, 2015 #

4 PM

Orienteering 20:55 intensity: (21 @0) + (1:04 @3) + (13:13 @4) + (6:17 @5) 3.7 km (5:39 / km) +54m 5:16 / km
ahr:185 max:198 shoes: Integrators 5000

Sprint race at Moorhead University. This was fun! I picked up the wrong map and descriptions and had to go with just the right map. This meant folding and refolding to check descriptions, and lost me a small amount of time across the whole course. No big errors, perhaps some sub optimal routes, but ran strong the whole way and way pleasantly surprised.

Thursday Mar 26, 2015 #


I should have run this morning but we are staying in a really lovely B & B and I was enjoying being asleep, so I stayed there. Then we had a really fun day taking two tours of Mammoth Cave. The Historic one was alright but the Domes and Dripstones one was really excellent - a crazy descent down lots of stairs through a vertical shaft, and then some great stalactites and mites at the end. Two real characters of tour guides too. Really fun!

Wednesday Mar 25, 2015 #


Well, so much for my early nights and long sleeps this week! Will have to rectify that on the way!

Flew into Nashville where it was WARM, wandered around a bit (it's like Country Music Blackpool) on the strip downtown and the replica parthenon (yup, that's a thing), then drove to our B & B in Glasgow, KY. Gorgeous restored house from the 1800s with very friendly owners. We struck gold in this very random little town. Ate at "A Taste Of Texas" where I was served a baked potato with about 6 tablespoons of butter on it as a side. It was epic, not quite in the right way.

Was going to train when we arrived but meh. No real motivation to do that!

Tuesday Mar 24, 2015 #

8 AM

Tempo run 40:49 intensity: (23 @0) + (14 @1) + (4:36 @2) + (26:27 @3) + (9:09 @4) 7.55 km (5:24 / km) +53m 5:13 / km
ahr:163 max:186 shoes: Shiny red Sauconys

Switched my longer tempo intervals with my short wind ups this week. Was going to do my second strength workout today but glad I didn't, because the three hours of gardening I had to do before going away this week was hardcore. Very stiff now. The cats loved being outside properly for the first time this spring!

Monday Mar 23, 2015 #

9 AM

Recovery 45:10 intensity: (17 @0) + (5:12 @1) + (38:10 @2) + (1:31 @3) 6.9 km (6:33 / km) +61m 6:16 / km
ahr:140 max:153 shoes: Shiny red Sauconys

Recovery run. Didn't sleep in as long as I wanted this morning, so was worried this would be tough. It wasn't really, which was a pleasant surprise.
5 PM

Cross Fit 48:07 intensity: (5:48 @0) + (9:01 @1) + (9:31 @2) + (21:35 @3) + (2:12 @4) 5.92 km (8:08 / km) +43m 7:51 / km
ahr:146 max:179 shoes: Shiny red Sauconys

Strength workout I wanted to do before the weekend as a warm up, but didn't feel up to. The same as a couple of Fridays ago: 5 x 4o high jumps, rest 1 min, 400m run, rest 1 min. Despite not really running very hard I beat my time from last time. Getting better as rebounding the jumps I think.
6 PM

Running 7:33 intensity: (2 @0) + (16 @1) + (5:33 @2) + (1:42 @3) 1.17 km (6:28 / km) +10m 6:12 / km
ahr:145 max:156 shoes: Shiny red Sauconys

Then was going to walk back from Whitneyville but the wind is still ICE COLD and I had to jog instead. Depressing to be wearing two thermals and a fleece in the last week of March!

Sunday Mar 22, 2015 #

10 AM

Orienteering 1:03:11 [4] 8.49 km (7:27 / km) +157m 6:49 / km
shoes: Integrators 5000

Then I slept really well for a long time and today my legs were tired but they moved. They moved well in fact. My navigation suffered a little as a result of a turn of speed I haven't seen for a long time, and there was substantial banana-ing in the gorgeous white forest. However these bananas lost my less time than I lost to be unable to move yesterday. I almost clawed back my deficit to AG, who had an excellent weekend posing as a senior, and every time I slowed down I remembered that Izzy ran till she barfed yesterday and I ran a bit harder. Today was really fun at the meet in general - it was really great to see the school's teams at the prize giving and talk to such a diverse range of keen juniors. The sun came out, it felt like spring, and I was surrounded by enthusiastic young orienteers. It was good.
11 AM

Running 3:46 [0] 0.52 km (7:16 / km)
shoes: Integrators 5000

Token warm down ended when I hit the uphill :)

Saturday Mar 21, 2015 #

9 AM

Orienteering 1:34:26 intensity: (1:00:21 @0) + (2:35 @1) + (1:21 @2) + (16:39 @3) + (11:59 @4) + (1:31 @5) 9.65 km (9:47 / km) +345m 8:18 / km
ahr:117 max:194 shoes: Integrators 5000

Today I tried to move my legs and they did not move. Add to that breaking trail as the first runner out on the course - the whole experience was miserable and led me to question the progress I thought I'd made.

Edit: Ha ha - just downloaded my track and it seems my HRM slipped off after of the course so it looks like I just died. This is how it felt too!

Friday Mar 20, 2015 #


This week has been a struggle - worked on my feet nearly ten hours every day and all of Saturday. Going to need the break next week! Not excited about snowstorm + Amtrak to Philadelphia this afternoon.

Wednesday Mar 18, 2015 #

5 PM

Running 49 intensity: (12 @0) + (11 @1) + (9 @2) + (17 @3) 0.14 km (5:48 / km) +2m 5:25 / km
ahr:136 max:149 shoes: Shiny red Sauconys

Ha ha, watch was set wrongly!

Intervals 39:23 intensity: (3 @0) + (5:18 @2) + (31:21 @3) + (2:41 @4) 7.23 km (5:27 / km) +60m 5:14 / km
ahr:159 max:181 shoes: Shiny red Sauconys

Slept much better last night and finally felt up to getting back on track. Short reps, second one uphill was crazy tough! Sunny but brutally windy, should have packed more clothes. On the penultimate rep I hesitated because a guy was drastically revving his car, moving very very slowly up Prospect Hill. When I got closer I saw he was dragging his exhaust along the ground. I am amazed his car was still moving at all from the sounds it was making! MOTs are helpful sometimes, I think.

Cross Fit 51:22 intensity: (10:14 @0) + (4:10 @1) + (21:41 @2) + (15:17 @3)
ahr:136 max:167 shoes: Shiny red Sauconys

Most horrible Freeletics yet! When the experts take 30 minutes or so, you know it's going to be tough. 150 burpees total, same of sit ups and leg raises, and some other stuff. Ouchy. Then a stretch out.

Monday Mar 16, 2015 #

4 PM

Long run 2:00:07 intensity: (26 @0) + (55 @1) + (14:35 @2) + (1:40:36 @3) + (3:35 @4) 17.71 km (6:47 / km) +283m 6:17 / km
ahr:159 max:182 shoes: Shiny red Sauconys

Not feeling spectacular today but certainly more rested than yesterday. I had some demons to deal with after that disaster, so was determined to run for the whole planned time, even if it felt bad. And bad it did feel. My stomach was really meh the whole time, and trainers were the wrong shoes. There was a lot of slippy snow that I slid all over, and enough grass verges along the way that I could probably have gotten away with inov8s.

Despite the fact that this sounds negative, I was really happy to get out and a) beat the demons, b) see that most of the snow has properly melted and c) watch tons and tons of deer prancing about the place, as I had West Rock pretty much to myself. This is a really cool route with plenty of room to extend - glad I finally gave it a try! So nice to leave work and the busy roads and be up on the ridge half an hour later.

Ran past what used to be Delaneys - it's been completely knocked down. I think I also saw M & M's old next door neighbours - I said hi and there was that brief flash of recognition!

Sunday Mar 15, 2015 #

8 AM

Orienteering 9:00 intensity: (1:41 @0) + (24 @1) + (1:07 @2) + (5:48 @3) 0.91 km (9:54 / km) +32m 8:25 / km
ahr:146 max:170 shoes: Integrators 5000

Got up at 6.15, arrived at Harriman 8.34, slogged to the start of the Junior Training, and realised that no one would get any added value from the training today, and slogged back to the car. Then went to find sugar and caffeine to attempt to get me to try to run the HVO meet later on.
11 AM

Orienteering 17:44 intensity: (43 @0) + (25 @1) + (4:17 @2) + (11:47 @3) + (32 @4) 1.19 km (14:54 / km) +33m 13:05 / km
ahr:154 max:177 shoes: Integrators 5000

Started again, on Jeremy's beginner's course, but it was still miserable. Deep and hard crusted, so painful on leaving your big hole and meaning you essentially had to run high knees to get anywhere. I was tired, it was rubbish, and I'd driven past almost bare woods for 90 minutes to arrive at Harriman. I bailed.

Running 28:01 intensity: (21 @0) + (2:21 @1) + (6:55 @2) + (15:02 @3) + (3:22 @4) 3.88 km (7:14 / km) +132m 6:11 / km
ahr:154 max:181 shoes: Integrators 5000

To get something in, I ran along the road trying to find a trail for a trail run, but they weren't at all packed either. So a very unenthusiastic and totally exhausted road shuffle. My period has been extremely heavy (levels not seen before), and coupled with too much work, today was a bad idea for me in general. I went home and bought compost - my beds are thawed enough to plant but am going to wait till after the hard freeze later this week first.

Well played to Anna and Evalin who made it out today! Especially after a half marathon for Evalin!

Saturday Mar 14, 2015 #


With all the O' and travel shaped fun coming up in the next few weeks, work has had to take priority for the end of this week. Today I have 60 brain slices to mount. This is something I am really bad at and I expect to be here a loooong time...

Thursday Mar 12, 2015 #

9 AM

Tempo run 25:02 intensity: (18 @0) + (35 @1) + (4:17 @2) + (17:57 @3) + (1:55 @4) 4.33 km (5:47 / km) +66m 5:22 / km
ahr:158 max:180 shoes: Shiny red Sauconys

Rob was working late tonight so I took the morning to train. 3 tempo intervals of three minutes. Still lots of death ice, so this was intermittently fast enough.

Cross Fit 6:47 intensity: (31 @0) + (2:31 @1) + (2:20 @2) + (1:25 @3) 0.25 km (27:21 / km) +13m 21:40 / km
ahr:136 max:155 shoes: Shiny red Sauconys

Freeletics warm up up up up as Tiny Feet might say.

Cross Fit 41:56 intensity: (6:04 @0) + (5:56 @1) + (4:08 @2) + (10:33 @3) + (15:15 @4) 4.51 km (9:18 / km) +52m 8:48 / km
ahr:155 max:184 shoes: Shiny red Sauconys

Then a rerun of the 3 sets of 25 burpees, 400m, 50 squats, 400m from a few weeks ago. Destroyed my time by being surprisingly quite a bit better at burpees. I still hate them though. Jogged a bit to warm down but was tired by then. Working out up East Rock is pretty fun, but not really possible once the road reopens.

Tuesday Mar 10, 2015 #

5 PM

Intervals 22:14 intensity: (1:08 @0) + (1:10 @1) + (12:46 @2) + (7:10 @3) 4.05 km (5:29 / km) +11m 5:25 / km
ahr:144 max:171 shoes: Shiny red Sauconys

Walking back into town after we had to leave the car there last night was the worst part of today. I felt very hungover. Fine by the evening though, and got in the short and snappy wind ups session. It's a long run week so the other sessions are short this week. Probably a good idea after this high volume weekend and a tough Saturday coming up.

It rained much more than they predicted today and there is TONS of melt! Yey!

Monday Mar 9, 2015 #

5 PM

Recovery 43:01 intensity: (1:17 @0) + (10:07 @1) + (30:11 @2) + (1:26 @3) 6.73 km (6:24 / km) +63m 6:06 / km
ahr:137 max:161 shoes: Shiny red Sauconys

Recovery run downtown - had to do a couple of errands and lots of traffic, but HRM was playing nice again after the wash and it was a decent pace. It was SHORT SLEEVE WEATHER!!!

Cross Fit 40:47 intensity: (7:19 @0) + (11:28 @1) + (5:47 @2) + (9:46 @3) + (6:27 @4) 3.0 km (13:36 / km)
ahr:143 max:183

Freeletics for today. 2 sets of 10 some kind of press up variation, 20 jumping pull ups (these are harder than cross fit ones), 30 knee down press up, 40 crunches and 50 squats, hands on thighs. This was probably the easiest work out so far, pretty smooth apart from the pull ups.

Then 2 x 1.5km reps. First one felt okay, but wasn't running as fast as it felt, second one felt really good. Then I realised I was late for meeting Natalie and we shared a whole bottle of wine, so who knows what tomorrow is going to feel like! Worth it though.

Sunday Mar 8, 2015 #


Eddie, there's already garlic poking out of my beds after I cleared the snow on Friday! It's spring!
1 PM

Long run 1:45:22 intensity: (43 @0) + (2:23 @1) + (22:24 @2) + (1:17:57 @3) + (1:55 @4) 13.65 km (7:43 / km) +292m 6:58 / km
ahr:154 max:183 shoes: X Talon 212s

I was supposed to do threshold today but Alex wanted to go long, and I thought I wouldn't manage much having slept badly. But the company and the gorgeous spring warmth actually resulted in my feeling pretty great until the final 10 minutes, which were tough, and I was really pleased to run strongly for that length of time, and even in the tougher patches of snow. Got back to a lovely bolognese cooked by Rob, which finished off an excellent weekend. I am going to be stiff tomorrow!

HR looks much more sensible today after I washed the strap. Good.

Saturday Mar 7, 2015 #

10 AM

Orienteering 46:33 intensity: (46 @0) + (2:40 @1) + (17:11 @2) + (25:56 @3) 2.99 km (15:33 / km) +46m 14:26 / km
ahr:148 max:165 shoes: X Talon 212s

Amazing weekend of super joy with Alex. First we tried strapping on snowshoes and going orienteering, and that was not very successful. The snow was very deep and not crusted so the going was not fast and frequently ended in face planting. However, the map definitely made more sense with time, so I'm counting that as a win.

Tempo run 47:39 intensity: (6 @0) + (1:22 @1) + (15:38 @2) + (25:10 @3) + (5:23 @4) 6.08 km (7:50 / km) +80m 7:21 / km
ahr:155 max:180 shoes: X Talon 212s

The trails were nicely packed by dog walkers though, so I did the session I missed from Thursday - 3 x 5 mins threshold. I made a bad route choice at the start and hit none packed down snow, but by the time I ran into Alex was feeling really good. It was beautiful out there, even if it was kind of useless for us.

Cross Fit 28:54 intensity: (11:25 @0) + (1:10 @1) + (1:20 @2) + (14:39 @3) + (20 @4) 0.5 km (57:48 / km) +1m 57:14 / km
ahr:138 max:175

Then freeletics workout for the day. Burpee deepfrogs were not as bad as they sound. Then we went to Mamaroneck and had an okay lunch and then spent the evening in Brooklyn, where we had a lovely time and met a nice cat.

Friday Mar 6, 2015 #

7 AM

Intervals 39:07 intensity: (45 @0) + (1:29 @1) + (6:35 @2) + (12:44 @3) + (14:02 @4) + (3:32 @5) 6.75 km (5:48 / km) +54m 5:34 / km
ahr:166 max:197 shoes: Integrators 5000

Decided to give some training a shot. Again, I'm sure my HRM is wrong. This is annoying. Maybe it needs a good clean? Tried to wind up for the short intervals on my plan, and was mostly successful apart from the few patches of sheet ice. Didn't feel like I was ill.
4 PM

Strength 30:00 [0]

Shovelled all the snow off the veg boxes in the hope that they will start to warm up over the next week. Need to buy some black plastic to speed it along.
5 PM

Cross Fit 41:07 intensity: (15:08 @0) + (1:25 @1) + (50 @2) + (22:51 @3) + (53 @4)
ahr:140 max:177

Freeletics. 3 sets of 10,25,10 of burpees, mountain climbers, jumps. This was horrible.

Thursday Mar 5, 2015 #


Well that never developed into a proper illness. Very annoying. Not sure how to proceed - obviously not 100% but not really ill either.

SMOOTHIES! Is that not always the answer?

Tuesday Mar 3, 2015 #


Glad I stopped last night, definitely feel on the edge of ill today. Couldn't get up in the morning, snot everywhere,dull headache and sore throat, no appetite. Not got much in the way of bench work so I'm going to get that done and go home again.

Monday Mar 2, 2015 #

6 PM

Recovery 50:31 intensity: (9:57 @0) + (15:58 @1) + (15:45 @2) + (8:51 @3) 5.61 km (9:01 / km) +39m 8:43 / km
ahr:134 max:169

Tried to do a recovery run but HRM was all over the place again, so not sure how good it was. I was slow and tired. Got home and realised I didn't have my key so tried to do my workout in the garage, but did one round and realised I was too hungry and tired. Ate lots of food and now I'm sleepy.

Sunday Mar 1, 2015 #

3 PM

Tempo run 48:24 intensity: (14 @0) + (2:17 @1) + (2:03 @2) + (10:08 @3) + (29:16 @4) + (4:26 @5) 8.91 km (5:26 / km) +36m 5:20 / km
ahr:175 max:199 shoes: Integrators 5000

The plan only has a long run every three weeks, which I think for me is probably going to work pretty well. So today was two long intervals or tempo. My HR monitor was clearly not functioning properly at the start as my HR was definitely not 190 for the first five minutes of the first interval. It eventually calmed down a bit. Managed to keep the HR in the right zone, not moving too fast. Glutes were tired. About an inch of fresh snow and it wasn't quite the perfect grip this time, a little slippy.

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