Training Log Archive: BecksIn the 28 days ending Feb 28, 2007:
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Wednesday Feb 28, 2007 #
Running 21:55 [3]
ahr:146 max:173 slept:7.5
Run to work, harder than it should have been but my ruck sac was really heavy. Tough going up the steps from the Water of Leith!
Running 25:00 [3]
shoes: Saucony Cohesion
To circuits carrying my big ruck sac again - hard work!
Circuits 1:15:00 [4]
Medicine ball circuit - really hard work, aching in all kinds of places a day later. Good to shake it up a little and do something different.
Tuesday Feb 27, 2007 #
Recovery 28:44 [2]
ahr:151 max:182 slept:7.5 shoes: Saucony Cohesion
Ran into work to see if early running would help stomach later - stomach really not happy but could be due to stress over tax return! Really feeling stomach uncomfortableness impeeding on running.
Intervals 1:12:54 [5]
ahr:157 max:190 slept:7.5 shoes: Saucony Cohesion
Ran from work to intervals to see if stomach was any better without the hour of dead uh oh intervals time. It was still really bloated and really uncomfortable until the penultimate rep. Rubbish. Was a bit late therefore and missed everyone so did 5 x 1km with 70 secs rest as it's a while since I did a full set of proper long ones. Felt a bit floaty at the start but running well by the end - should maybe have done one more. Times: 3.47, 3.43, 3.46, 3.46, 3.42. So a bit slow but not too bad considering all alone. Tis also the second day of my first none pill taking period (sorry boys) so stomach bound to be a bit bleurgh. Hopefully better tomorrow.
Monday Feb 26, 2007 #
Cycling 55:00 [2]
Gym, work, home. Felt really dizzy again on the way home, not good - will talk to someone at the weekend about possible reasons why, so didn't go out on recovery.
Strength 51:26 [3]
ahr:110 max:146 slept:8.0 shoes: Road Sauconys
Third set of new strength program. Think it all went well and core and quads certainly sore afterwards.
Sunday Feb 25, 2007 #
Running 11:01 [2]
Warm up and down around run today. Should have been longer but cold and wet.
Orienteering race 1:18:06 [4] *** 9.4 km (8:19 / km) +575m 6:22 / km
ahr:168 max:184 spiked:13/14c rhr:47 slept:9.0 shoes: Integrators
Whew! Brown Course at Pressmennan and Lothian Edge. Rolled up expecting a nice Sunday morning stroll only to be goaded into the Brown by Jon. Long, not many controls, loads and loads of climb! Was sluggish at the beginning but eased in and ran quite well. Planning ahead and running straight to all controls except one, but was very visible in most places when the cloud was up! Was dead chuffed to spike number 12 which was a tricky tiny little re entrant. Bad plan for popping into the forest to number 8. Beast of a course but good fun!
Saturday Feb 24, 2007 #
Long run 1:45:18 [3]
ahr:155 max:182 rhr:49 slept:7.0 shoes: Saucony Cohesion
Long run. Was planning to do two hours but feeling pretty tired after been woken up at 7am by a neighbour who figured 7am on Saturday was the perfect time to do a spot of drilling. Not at all impressed. Felt pretty good by the end however, much looser and less effort, and it was a gorgeous day, felt like spring was on the way in the sunshine. To the top of East Craiglockhart, through the Hermitage then up Braids, back down to the Hermitage then halfway up Blackford (was feeling rubbish at that point) then into Marchmont, brief stop to pick up awesome new top from Arden Street with a nice sprint up three flights of stairs, then home. Stomach not a happy bunny the whole way, too early for it maybe.
Friday Feb 23, 2007 #
Strength 58:14 [3]
ahr:118 max:169 shoes: Saucony Cohesion
First time through the second set of strength exercises. Not quite so technical today and had a bit of a meeting with Steve, all going well. He thinks I need to up weights more but want to get technique right first! Anyways, today went a little something like this:
Dynamic warm up
20kg 3 x 10 Single leg squat
10kg (2x5) 3 x 10 kg DB Shoulder press
8kg 3 x 10 each side DB Row
40kg 3 x 10 CGSLDL
5kg 3 x 8 Russian Twists
2 x15 bird dogs
3 x 20sex each side Side planks
Dynamic warm up
20kg 3 x 10 Single leg squat
10kg (2x5) 3 x 10 kg DB Shoulder press
8kg 3 x 10 each side DB Row
40kg 3 x 10 CGSLDL
5kg 3 x 8 Russian Twists
2 x15 bird dogs
3 x 20sex each side Side planks
Cycling 45:49 [2]
To gym then extended route to work as forgot Orchard Brae was closed.
Note
Awww...it's so good to have my HRM back...
Cycling 33:10 [2]
ahr:122 max:164
Home via HSBC and a bit of a wobble when I forgot to go there in the first place. Legs feeling pretty shafted after this morning, really looking forward to my lie in tomorrow! I've deserved it :)
Thursday Feb 22, 2007 #
Hills 1:30:00 [5]
slept:8.0 shoes: Saucony Cohesion
The usual hill at Costorphine, 10 x 1 minute. limited myself to 1.20 rest this time and found it really tough, pushing so hard on the last two but managed just to maintain the distance. Long warm down run afterwards, getting hungry by the end so the last ten minutes was a struggle!
Cycling 45:00 [2]
To work and back, feeling really wobbly by the time I reached home - need to eat more?
Note
Yey! My heart rate monitor is home!
Wednesday Feb 21, 2007 #
Cycling 55:00 [3]
Upped the pace on the cycling today and found I felt much better, don't know what was going on yesterday! To work, the gym , then home.
Circuits 1:10:00 [3]
The usual Steve circuits. Back downstairs to the assault course style stuff today. Struggled with new shoes with actual support in them, circulation not too good, but did find out I can now jump two footed over a hurdle onto half a fit ball, which I don't think I could do before! Some core stuff after, really really caned. All good! Much more energy today, not really sure what was happening yesterday.
Tuesday Feb 20, 2007 #
Note
slept:8.5 (rest day)
Loads of sleep but still shattered and very achey today, so rest day. Hopefully will feel better tomorrow, wish I had HRM back to see what my resting rate is up to.
Recovery 50:00 [1]
Really slow cycling to work and back, stupidly tired and not enjoying it at all!
Monday Feb 19, 2007 #
Strength 53:00 [3]
New program. Medium heavy weights but had to go a bit lighter on a couple of the lifts to ensure my technique was right. Felt a bit strange in places but definitely working some new muscles!
Cycling 55:00 [2]
Really dead by the way home today, a real strain to move anywhere at all!
Recovery 23:52 [2]
That's how decrepid I was feeling today! A mere 23 minutes was all I could manage. Early night tonight I think!
Sunday Feb 18, 2007 #
Orienteering race 43:49 [5] ***** 5.6 km (7:49 / km) +235m 6:28 / km
spiked:19/24c slept:8.5 shoes: Integrators
Varsity Match relays. Did the long leg and had a good race with a few of the men. Toing and froing with Mark Bown the whole way but then he got ahead on the penultimate control and I couldn't make up the gap. Great course with lots of route choice, brilliant for head to head. Enjoyed ever tough second of it and good to know I can speed up - felt in control 97% of the time and where I failed to spike was more due to a wrong route choice. Cool.
Recovery 10:00 [1]
Ten mins jogging with Ian as a warm down. Had a chat where he said for every long leg he fully unfolds his map - would have been really useful to me yesterday. Will remember this for the next time I have a big route choice decision to make!
Saturday Feb 17, 2007 #
Event: Varsity Match 2007
Orienteering race 1:18:48 [4] ***** 8.6 km (9:10 / km)
spiked:14/20c slept:8.5 weight:58kg shoes: Integrators
Varsity Match at Wharncliffe. Upgraded to the Men's course and it was really tough, all on the scarp slope. Thought it had gone quite well navigationally but then on looking at the course again not so great - quite a bit of hesitation and missed really obvious better route choices a couple of times. Still, a respectable time considering my calves felt like lead blocks most of the time round. I'm obviously getting stronger, which is good!
Friday Feb 16, 2007 #
Cycling 45:00 [2]
Just to work and back, rest day as a lot of driving to do.
Thursday Feb 15, 2007 #
Strength 1:15:00 [3]
slept:5.5
Going over the new strength program with Steve, Jess and Doug. Some really challenging stuff in there but got to grips okay with it, will be good to get a bit more variation in there.
Cycling 50:00 [2]
Gym work home.
Orienteering 29:00 [4] ***
spiked:17/20c
Night race at KB. Was racing well mentally by the end and planning well but stomach was really sore and stopping me from really stretching out. Really annoying, not sure why. Grr!
Wednesday Feb 14, 2007 #
Cycling 1:10:00 [2]
Work, gym, home
Circuits 1:15:00 [3]
Runners circuits. Didn't feel too tough but guess it might show tomorrow! Lots of jumping over and onto platforms of increasing height, then some slams then a couple of stretches. Left knee really not very confident, rubbish.
Note
Physio stretches again - still not utterly convinced by them.
Tuesday Feb 13, 2007 #
Cycling 45:00 [2]
Just to work and back.
Intervals 1:25:00 [5]
Wow! Wish I'd had my HRM as that was one beast of a session, would be intrigued to know the stats! Did 3 sets of 4 x 400m with 40 secs between each rep and 3 mins between sets. First rep 1.16, all the rest between 1.17 and 1.18, penultimate 1.16, last one 1.15! Finished totally knackered, wanted to spew, breathing like a crazy thing. Awesome session. Good warm down jog then off for a tasty dinner with Drew. Fab evening.
Note
Did my physio exercises! They hurt, my knees are sore now. Bedtime. But yey for actually doing my exercises.
C • yay. 1
Monday Feb 12, 2007 #
Strength 49:00 [3]
A bit of a mixed up session with a couple of new lifts for today. Medium heavy, went a little like this: Hang pull 22.5kg, (had to get Mark to show me what to do, think I cracked it), CGSLDL 35kg, Overhead press 17.5kg, dumb bell row 10 kg, weighted sit ups 10kg, 6 x 3 pull ups from lying down up to bar. Some different muscles being used, shoulders tight afterwards.
Cycling 1:00:00 [2]
To gym, to work, to Princes Street HSBC, then home.
Recovery 1:07:33 [3]
Harder than should have been recovery run as I A had no heart rate monitor and B got lost and had to get back in time for Snook to cook my dinner. Up to Colinton Tesco, then the Morrisons, then back in, get lost in Greenbank, Craighouse campus and back. Knees a little sore again but running strongly up the looong hill.
Sunday Feb 11, 2007 #
Orienteering 47:00 [4] *****
spiked:18/22c slept:8.0 shoes: Integrators
Exercise at Sluie. Conditions much wetter and slippier today and feeling tired after busy day yesterday. After totally screwing up number one by about six minutes, threw map on the floor and refocussed and went much better after that. Concentrated on aiming off on slope legs which worked really well. Visualisation not quite as good today, was still in Cambus O May mode and the mapping style was quite different today. Felt like I was having to work harder than I should have to find the attack point before moving in. Still much better in general than before Christmas though.
Orienteering 50:03 [4] *****
spiked:17/20c shoes: Integrators
Tired haul round the Blue course at Balmedie, energy levels not helped by the gale and wind! Still, after the first couple was really into it. Visualisation really tough in the very complex dunes, often requiring standing still for a few seconds. Was pretty smooth and running wellish by the end, but obviously tired. Good fun though!
Saturday Feb 10, 2007 #
Orienteering 27:00 [4] *****
spiked:10/14c slept:7.5 shoes: Integrators
No heart rates for the next few days as the watch is away to be fixed. Fingers crossed it actually happens this time!
But anyway, training. Gorgeous snowy day, up to a foot of powdery stuff in the open bits of Cambus O May. First course was a control pick, went really well, better than the spike rate suggests! Focussed on visualising the control circle and running smoothly through it and it worked really well. Talking to Jon briefly beforehand really helped my focus. Totally misinterpreted one control but other than that the visualisation was really good, loads of those, "it's just over that lump, yup, there it is" smug moments.
But anyway, training. Gorgeous snowy day, up to a foot of powdery stuff in the open bits of Cambus O May. First course was a control pick, went really well, better than the spike rate suggests! Focussed on visualising the control circle and running smoothly through it and it worked really well. Talking to Jon briefly beforehand really helped my focus. Totally misinterpreted one control but other than that the visualisation was really good, loads of those, "it's just over that lump, yup, there it is" smug moments.
Orienteering 27:00 [4] ***
spiked:8/9c shoes: Integrators
Slightly longer legs for the second exercise. Put the visualing into context using the description check as my cue. Worked really well. Took a couple of riskier routes I maybe wouldn't take in competition but feeling much more confident than I have for ages. Tough going in the snow though! Only miss was a bit of confusion in the green, but quickly resolved.
Orienteering 30:00 [3] *****
Line course to finish off the morning at Cambus. Had a couple of moments where I had to stop completely and go huh?!, but generally pretty smooth, flowing nicely and though not running particularly fast running strongly through the terrain. Great morning.
Strength 1:05:00 [2]
Beginners Pilates session. Was really interesting, especially my complete inability to get a neutral spine. Really noticed the difference between my right and left side, and she noticed the tight hip flexors the physio has seen. Get the impression this would be useful if I could just fit it in to my already rather packed program.
Orienteering 45:00 [4] *****
Line course at Coull. For the first time in years I was shadowed by Jon, but coped better than I anticipated with the pressure. Concentrated well and first two thirds were brilliant. A couple of wobbles after half an hour and one I'm really not sure where I am moment, but turned out I wasn't too far off even that time. Dead chuffed, felt in control almost the whole way and visualising really solidly aswell as planning ahead.
Friday Feb 9, 2007 #
Cycling 45:00 [2]
Just work and back - Friday turned out to be stupidly busy and didn't have time to go to the gym. Ah well, the weekend will be huge anyways!
Thursday Feb 8, 2007 #
Hills 1:23:23 [5]
ahr:153 max:191 rhr:43 slept:7.75 shoes: Off Road Sauconys
Hills session on Costorphine. 10 times 1 minute rep. A bit weak on the 3rd and the 7th but otherwise all reps went further than last time. Really pushed hard, legs felt good, style felt good. Best session since Moray, really good. Long run out afterwards to get rid of the huge ache in my legs, gorgeous evening as the sun set. Mmm.
Cycling 45:00 [2]
ahr:135 max:162
It appears I've been underestimating my cycle to work and back! Timed it today and did HR too and was a bit longer than I'd though. Lovely this morning in the slight covering of snow.
Wednesday Feb 7, 2007 #
Note
Note to self: one cannot continue this rock and roll lifestyle.
Blood Red Shoes are bad. But so so good.
Blood Red Shoes are bad. But so so good.
Cycling 55:00 [2]
slept:5.0
To work, to the gym and back home. Feeling good today despite nowhere near enough sleep!
Circuits 1:09:58 [3]
ahr:114 max:159 slept:5.0
Runners circuits. Half an hour spent doing high jumps onto steps that gradually increased in size, did hopping until it got too high then two footed - amazed myself by how high I could go! Springy! Then did a series of endurance weight type stuff again ending with some super painful dumbbell roll outs. Good work out!
Tuesday Feb 6, 2007 #
Cycling 35:00 [2]
slept:8.0
Cycling in and back, still not sure about whether recovered, unsure about intervals tonight.
Intervals 1:03:10 [5]
Just on a day when I really need it I manage to leave my HRM band monitor at work. (I hope, if not I'm screwed). Went out to intervals to do 5 x 1.2km with 70 secs rest, and something wasn't quite right. Times were fine, just dunno whether it was the long rep with short rest or still malingering illness, so did three and left it at that. No point overdoing it. 4.42, 4.42, 4.37 (!) so maybe in retrospect just ran that one a bit fast - it certainly felt much worse! Better safe than sorry though.
Monday Feb 5, 2007 #
Strength 37:00 [2]
ahr:103 max:139 rhr:46 slept:8.5
Medium session in the gym, replacing CGSLDLs with Hang Jump shrugs. Think I'm getting the hang of them but could do with showing someone who knows for sure! Weights were 25kg back squat, 20kg HJS, 20kg bench press, 8 dumb bell row, 8 weighted sit up and then fireflies instead of side planks. Felt pretty easy, but then a medium is supposed to I guess!
Cycling 55:00 [2]
To the gym, to work and home. Was feeling great in the morning but totally exhausted by mid afternoon so no recovery run, just another night in bed by ten I think!
Note
Did my physio stretches before bed like a good girl.
C • yay. 1
Sunday Feb 4, 2007 #
Orienteering 37:26 [2] ***
ahr:130 max:163 spiked:7/7c shoes: Integrators
Just put out some controls early morning on the Seat. Felt tired so ran slowly and spent ages fiddling with kites and boxes.
Orienteering 43:17 [3]
ahr:156 max:182 shoes: Integrators
Collected in the hilly controls off the Seat as feeling a bit more energetic - up to the hill next to the top, down again, up the mini hill by Dunsapie Loch, then dumped the canes and back over the Col to get back to the car park. Feeling strong up the hills, couldn't get up them without walking 18 months ago. Whoo. Back to normal as of tomorrow I reckon, good stuff.
Saturday Feb 3, 2007 #
Orienteering race 33:07 [5] **** 4.6 km (7:12 / km) +140m 6:15 / km
ahr:180 max:192 spiked:9/11c slept:8.0 shoes: Integrators
First race of the ESOC chasing sprint. Not so much of a sprint as a burn up middle. Wasn't really feeling capable of burning up by the start and faffing with the navigation, but thaen got back into the process fame of mind and was navigating better if running a little sluggish for the rest. Don't still feel ill though and HR looks normal so that's good.
Orienteering race 19:30 [5] *** 3.2 km (6:06 / km) +60m 5:34 / km
ahr:192 max:202 spiked:8/9c slept:8.0 shoes: Integrators
Chase of the ESOC Chasing Sprint. Had got myself a peach of a position in thirty secs down on Hazel and 20 down on Liz and spent the whole time hammering it after them. Finally got Liz at number six and was closing on Hazel by the end but not quite quickly enough. Still thinking of the process and staying in control meaning had to slow a couple of times when I wanted to chase - good! Feeling okay by the end so hopefully the illness is sorted.
Friday Feb 2, 2007 #
Note
(rest day)
Feeling much better today despite late night and a pint last night. Should be grand to run tomorrow I think. Yey!