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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Becks

In the 7 days ending May 2, 2011:

activity # timemileskm+m
  Running4 3:17:38 21.76(9:05) 35.02(5:39) 615
  Orienteering3 2:32:13 11.28(13:30) 18.15(8:23) 525
  Warm up & strides3 50:00 2.17(22:59) 3.5(14:17) 120
  Strength1 41:17
  Recovery2 14:00 1.56(8:59) 2.51(5:35) 30
  Total9 7:35:08 36.77 59.17 1290

» now

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 :)


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:

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.

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:

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:

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 #


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 #


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

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