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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Running5 4:07:29 27.82(8:54) 44.77(5:32) 821
  Orienteering2 1:05:43 4.85(13:32) 7.81(8:25) 213
  Warm up & strides2 30:00 1.3(22:59) 2.1(14:17) 60
  Recovery2 14:00 1.56(8:59) 2.51(5:35) 30
  Total8 5:57:12 35.54(10:03) 57.19(6:15) 1124

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Saturday Apr 30, 2011 #

9 AM

Warm up & strides 20:00 [1] 1.6 km (12:30 / km) +60m 10:32 / km
shoes: Integrators

A rather too easy warm up as I got chatting to Hammer and he was far too interesting to leave! Feeling remarkably nervous at racing, and stomach didn't like me anyway.
10 AM

Orienteering 43:30 intensity: (18 @1) + (6 @2) + (8:49 @3) + (33:59 @4) + (18 @5) 4.99 km (8:44 / km) +147m 7:36 / km
ahr:177 max:185 shoes: Integrators

Quickroute here: http://www.flickr.com/photos/faintgirl/5678298810/...

A mixed bag of a race. Struggled in the scrubby stuff and felt very slow. However, was generally navigating cleanly and planning ahead well. Two proper slip ups, where I hadn't visualised the control site properly at 6, and where I couldn't make any sense of anything at 7. Both would have been solved by taking the higher route. Was surprised to be quite close to Ali and Sam after feeling rough running at the start.

Recovery 9:28 intensity: (2:31 @1) + (58 @2) + (5:59 @3) 1.69 km (5:36 / km) +22m 5:15 / km
ahr:147 max:162 shoes: Integrators

Warm down with Ali. Too many cool people to talk to!
1 PM

Orienteering race 22:13 intensity: (19 @1) + (14 @2) + (5:52 @3) + (14:27 @4) + (1:21 @5) 2.83 km (7:52 / km) +66m 7:02 / km
ahr:175 max:188

Quickroute here: http://www.flickr.com/photos/faintgirl/5677742009/...

Interesting forest sprint from Jordan. Lots of short legs and I always felt I was navigating one leg at a time, things came up very quickly and had no time to plan. Tired legs on the hills, and was losing time to Sam and Ali on every split. A couple of sub optimal route choices and a big ARGH moment at the start.

Recovery 4:32 intensity: (32 @1) + (25 @2) + (3:35 @3) 0.82 km (5:33 / km) +8m 5:17 / km
ahr:153 max:165 shoes: Inov8s

Short warm down with Ali and Marie but stomach was blah and had to curtail it. Then lots of sitting around in the sun with great people, then eating a mountain of avocados and burgers at Ali's. Fantastic day, great show from the West Point lot. Good times.

Warm up & strides 10:00 [2] 0.5 km (20:00 / km)
shoes: Inov8s

Changed into my Inov8s and had a bit of a jog round. Stomach still blah. Boo.

Friday Apr 29, 2011 #

8 AM

Running 41:04 intensity: (2:03 @1) + (6:36 @2) + (29:22 @3) + (3:03 @4) 4.52 mi (9:05 / mi) +117m 8:25 / mi
ahr:157 max:174 shoes: Red Saucony Cohesion

The inverse of yesterday, 10 30 second wind ups with 90 seconds jog in between. Didn't feel as good as I expected, but still way better than a week ago. This weekend will be interesting. I am fitter than the A meets last year but I haven't got anywhere near enough forest time yet. We shall see.

Thursday Apr 28, 2011 #

7 PM

Running 54:30 intensity: (1:52 @1) + (2:06 @2) + (36:47 @3) + (12:08 @4) + (1:37 @5) 6.04 mi (9:01 / mi) +205m 8:10 / mi
ahr:163 max:189 shoes: Red Saucony Cohesion

Bumped into Shoe Clone at the cash machine and speed walked to East Rock, put in my laundry, then did 20 or so mins with 5 90 (30)s at tempo, then back to the laundromat, clothes in to dry, and repeat. The running felt really great, my stomach was less excited by this. I also saw the dog again and am wondering whether I should do something about it. I'm kind of worried he's been abandoned. Either that or someone just lets him out alone in the evenings. Either way, I'm a bit concerned. Back home I would call the RSPCA helpline, but although there are shelters here I am struggling to find a helpline on google. Anyone any ideas? Then I went back to Claire's, and not only did she provide me with a scrummy curry for dinner, but she also drove me back with my big bag. Legend.

Wednesday Apr 27, 2011 #

Note

I am still really tired. Not sure what's wrong. Am taking allergy meds in case it's allergies, but they don't seem to do much and they obviously make you drowsy. I am sleeping well but struggling to wake up and have a sore throat when I do. My body feels tired too, my knees and legs have been achey earlier on in the week.

So hmm. Did I just get out of the habit and routine with Rob being here? Am I ill? Do I have allergies? My pulse is behaving entirely normally. Do I force the running and assume it's just that getting back into the habit toughness?

Not sure. Any ideas?
5 PM

Running 1:02:08 intensity: (55 @1) + (1:36 @2) + (38:29 @3) + (21:08 @4) 7.14 mi (8:42 / mi) +213m 7:58 / mi
ahr:166 max:181 shoes: Red Saucony Cohesion

Yey! Had a pretty easygoing day in the lab playing with the mouseys and got home at a decent time. Decided to test how a run would feel, and the answer was pretty much great. Knees still a bit creaky up the steepest of hills, but otherwise flowing well and feeling strong again. I clearly just have to fight the morning lethargy and keep hydrating well. Yey! Two thirds of the way round I was running up a hill and walking down was a pitbull type dog out for a stroll, completely without owner. I was terrified and looking for a tree to climb but happily he just strolled past, almost giving me a nod on the way. I never saw an owner. Nice, ownerless killing machine out for a stroll in the woods. Scary.

Tuesday Apr 26, 2011 #

Note

Excellent, I now have a CT Driver's license. Moving along, moving along...

Monday Apr 25, 2011 #

Note

Can anyone suggest a no hassle plan for me at the weekend? I have been too busy to plan what I'm going to do. I really don't like camping. Anyone have a floor free?
1 PM

Running 6:47 intensity: (1:06 @1) + (21 @2) + (5:19 @3) + (1 @4) 1.48 km (4:36 / km) +11m 4:26 / km
ahr:159 max:172

Sprint to the absolutely wonderful but completely insane gynaecologist's office.

Running 39:44 intensity: (41 @1) + (3:03 @2) + (32:06 @3) + (3:54 @4) 7.33 km (5:25 / km) +95m 5:05 / km
ahr:161 max:180

A "recovery" run with nothing to recover from while I waited for my prescription to get sorted out. Felt crap actually, stiff with achy knees. I think I am going to do normal hill reps instead of more boundy ones. Not sure I am strong enough for boundy yet.

Sunday Apr 24, 2011 #

Note

Hector Haines, you dancer! All that running over Ilkley Moor must finally have come in handy. Also, heads up for Tessa too - fantastic.
4 PM

Running 43:16 intensity: (44 @1) + (1:47 @2) + (25:36 @3) + (14:31 @4) + (38 @5) 7.48 km (5:47 / km) +180m 5:10 / km
ahr:164 max:187

Had an excellent weekend of doing very little strenuous stuff, and by the time we made it back to Framingham my legs were itching to do something, so I went for a run round Callaghan before dinner. Lots of squirrels and the woods looking great. Seem to be back to feeling strong again.

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