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Training Log Archive: Becks

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m
	Cycling	11	8:27:28
	Running	5	3:55:27	27.27	(8:38)	43.89	(5:22)
	Long run	1	3:06:38	22.0	(8:29)	35.41	(5:16)
	Orienteering	2	2:17:19	8.95	(15:21)	14.4	(9:32)		18 /	26c	69%
	Tempo run	2	2:04:29	17.1	(7:17)	27.52	(4:31)
	Recovery	7	1:59:36	13.6		21.89
	Circuits	3	1:32:19
	Warm up & strides	6	1:20:17	5.79		9.32
	Intervals	2	34:48	5.25	(6:38)	8.45	(4:07)
	General aerobic	1	10:00
	Total	21	25:28:21	99.96		160.86			18 /	26c	69%
averages - sleep:10 rhr:44

3:06

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Wednesday Aug 27, 2008 #

Note
(sick) (rest day)

Eurgh, yesterday was totally grim, could barely breathe, didn't eat as I thought I was going to be sick after all the coughing. Today though I feel eons better, after actually managing to sleep without being strangled by my own phlegm (nice!). Will probably just do fun outdoory stuff in the mornings of the festival this weekend then have a work up week before the Glasgow half - not going to be able to prepare aswell as I'd like but at least my legs will be pretty fresh!

Monday Aug 25, 2008 #

Note
slept:10.0 (sick) (rest day)

Last weeks' multiple soakings and the night of no sleep in a very soggy tent have finally caught up with me, am full of phlegm today! Rest time! Thank goodness we're not camping at Connect this weekend :)

Sunday Aug 24, 2008 #

Warm up & strides 15:00 [3] 1.6 km (9:22 / km)
shoes: Integrators

A very half hearted jog come walk to the start of Day 2.

Orienteering 1:13:36 [4] **** 8.0 km (9:12 / km)
ahr:170 max:183 spiked:8/13c shoes: Integrators

Day two - legs were wrecked today, a big struggle to get round! didn't enjoy the middle section where it was just a case of following the motorway bashed down in the bracken and struggling up steep hills, but the first bit (which I managed to royally cock up) and the last bit (which was fine) was really nice. I'll have a lot of work to do when I return to O in late October!

Saturday Aug 23, 2008 #

Event: Purple Thistle

Warm up & strides 11:17 [3] 1.6 km (7:03 / km)
ahr:165 max:175 shoes: Integrators

Jog to the start of day 1 of the PT.

Orienteering 1:03:43 [4] **** 6.4 km (9:57 / km)
ahr:177 max:191 spiked:10/13c shoes: Integrators

PT Medium Thistle. Fun to be out on a map again, but ankles and knees not a fan of terrain and physically found it a struggle! Amazing views from the top, worth the slog to number 9 after all.

Running 56:11 [4] 8.0 km (7:01 / km)
ahr:159 max:183 shoes: Integrators

Was going to run round the island, then got bored of the track and decided to go back to the top to take photos. Bit of a slog but ran the whole way - fun to be in terrain but a bit scared of getting injured!

Friday Aug 22, 2008 #

Cycling 40:00 [2]

Usual cycling.

Thursday Aug 21, 2008 #

Cycling 35:00 [2]

The usual. Hamstrings still tight and uber busy in the lab, will rest till the weekend.

Wednesday Aug 20, 2008 #

Cycling 1:00:00 [2]
shoes: Blue Saucony Grid

Cycling about in the pouring rain again.

General aerobic 10:00 [3]
ahr:169 max:175 shoes: Blue Saucony Grid

Went to do 40 mins cross country on the cross trainer but was totally knackered and hamstrings tired, so gave up after ten mins.

Tuesday Aug 19, 2008 #

Warm up & strides 11:30 [3] 1.1 mi (10:27 / mi)
ahr:136 max:160 shoes: Blue Saucony Grid

Run to the start and two sets of strides - in the second set I actually remembered how to move my legs properly fast again. That was a bit novel.

Intervals 24:48 [5] 4.0 mi (6:12 / mi)
ahr:184 max:195 shoes: Blue Saucony Grid

Today I had one of those oh no, I can't do intervals, Oh I will, actually, maybe my stomach is playing up, oh, but I really should meh kind of days . I finished all my experiments bang on 5 (success!) and made a bargain with myself that if I did 4 really good mile intervals that was a big enough session after 22 miles on Saturday. So I set out slightly dubiously and was rewarded with a really good session. Again on the cycle track so not totally flat and not 100% accurately measured, but times were:

6.10
6.17
6.06
6.15

Pretty pleased with that after being so silly all day!

Recovery 6:46 [3] 0.7 mi (9:40 / mi)
ahr:157 shoes: Blue Saucony Grid

Short jog back to the hospital - going to have a longer spin back to Rob's to try and work the legs out properly.

Cycling 26:11 [2]
ahr:124 max:162 shoes: Blue Saucony Grid

Cycle to the Dentist in Muirhouse in a monsoon. Not pleasant. Even less pleasant when the dentist did her usual out of the room in three minutes flat whilst causing as much blood to escape from your gums as possible job. I wish there were more NHS dentists in Edinburgh.

Cycling 21:08 [1]
ahr:129 max:151 shoes: Blue Saucony Grid

And a flat spin back to Rob's place, feeling much better after that. Totally whacked now, good day! Watching so much Olympics aswell as doing all my experiments is a tough call.

Monday Aug 18, 2008 #

Cycling 28:23 [2]
ahr:111 max:149 shoes: Blue Saucony Grid

Home from Rob's and then into the lab.

Cycling 16:12 [2]
ahr:132 max:167 shoes: Blue Saucony Grid

Fast paced cycle to the gym.

Circuits 22:20 [3]
ahr:114 max:150

Usual circuit session with 8kg weights. Unsupported dips, then couldn't do pull ups as the Nautilus was closed and I'm still too much of a wimp to manage these ones without support. I tried one. It looked very silly.

Recovery 21:36 [3] 3.0 mi (7:12 / mi)
ahr:156 max:176 shoes: Blue Saucony Grid

Recovery run back into the lab from home. Hamstrings a little tight and maybe a bit tight in the chest, but feeling a hell of a lot better than I thought I would after Saturday! I am certainly recovering much more quickly now.

Sunday Aug 17, 2008 #

Note
(rest day)

Today I have been shafted. It was all I could do to stay awake and watch the awesome day at the Olympics.

Saturday Aug 16, 2008 #

Long run 3:06:38 [4] 22.0 mi (8:29 / mi)
ahr:169 max:180 shoes: Blue Saucony Grid

Had a dreadful night's sleep but decided that I really really wanted to get the big one out of the way for the weekend so I could have a relaxing Sunday. So I tried the 22 miler anyway. I did it, but it was clear I was suffering and also that lying and in running late meant I hadn't eaten enough. By halfway I was just about on schedule but starting to suffer. By mile 12 it was obvious my target time was going to have to go out of the window. The biggest struggle was 13-15 miles, after a truck load of jelly babies at mile 14 I perked up a bit, but not a single step of this was easy. But I did it! These are the days that count right? Constant mental battle, which is kind of why I decided to do this stupid thing anyway.

Friday Aug 15, 2008 #

Running 51:14 [3] 5.8 mi (8:50 / mi)
ahr:155 max:174 shoes: Blue Saucony Grid

Finally got out for a run thanks to Rob taking ages to finish his work. Went for a cruise around Costorphine and as always forgot how darned lovely it is up there. I wish I wouldn't put it off after long lab days because I always feel infinitely better having done so. Silly girl.

Thursday Aug 14, 2008 #

Cycling 44:25 [2]
ahr:113 max:153 (rest day)

Another unintended rest day, having spent 11 hours in the lab. Rubbish. This was just the usual cycling about. Had a super fun evening with Mhairi afterwards though which made it for it.

Wednesday Aug 13, 2008 #

Cycling 19:05 [2] ***
ahr:113 max:157 (rest day)

Cycle in.

Cycling 18:18 [2]
ahr:100 max:147

And back home. Huge day in the lab, totally knackered. Tomorrow will be the same. Rubbish.

Tuesday Aug 12, 2008 #

Cycling 27:21 [2]
ahr:115 max:151 shoes: Blue Saucony Grid

Cycle to work via the Postal depot to finally get my uber lock. I can now ride my bike, yey!

Cycling 18:01 [3]
ahr:119 max:153 shoes: Blue Saucony Grid

And cycle home...

Cycling 37:13 [2]
ahr:115 max:153

...only to find two hours later that my wallet was still on my desk at work, and I needed to go to the pub. So I cycled there and back again in the pissing rain to pick it up. Bah.

Monday Aug 11, 2008 #

Circuits 43:55 [3]
ahr:97 max:156 shoes: Saucony Cohesion

Went down to Free weights to do the circuits session and had a good time watching the olympics and training with Steve and Anne and Jenny. 7.5kg on everything, unsupported dips, -30 support on the pull ups but certainly engaging my core far more on these now.

Recovery 24:19 [3] 2.8 mi (8:41 / mi)
ahr:151 max:168 shoes: Blue Saucony Grid

Slow jog into work with rucksac - could have done without the rucksac and certainly felt tougher than last week - guess that's Saturday for you! Rest for the rest of the day though...mmm.

Sunday Aug 10, 2008 #

Cycling 1:06:46 [2]
ahr:114 max:151 shoes: Saucony Cohesion

Feeling all inspired by Nicole Cooke's awesome gold medal this morning, and the fact that sun was kind of shining on and off went for a nice spin on the bike to try and get rid of some of yesterday's lactate )and give the new bike a go, seeing as my uber lock still hasn't arrived in the post so I can't yet trust it being locked up outside anywhere). Legs felt fine actually, and maintained a good pace down to Musselburgh, through Portobello, Leith, up the cycle path to Canonmills and then home along the Bridges. Much better than my earlier aborted attempt where I set off and got a puncture within ten minutes. Proper big screw stuck in at right angles, just burst the tyre instantly! Not a good start!

Saturday Aug 9, 2008 #

Warm up & strides 15:00 [3]

Jogging about and a few strides before the Haddington Half.

Tempo run 1:35:29 [5] 13.1 mi (7:17 / mi)
ahr:185 max:197 slept:10.0 shoes: Saucony Fastwitch

My first half marathon! I was aiming to run it as the first half of a marathon, and not as fast as I could for 13 miles, with a fast finish in the last three miles if I felt up to it. And I did! Aside from a brief 40 second behind a tree dash, when my stomach objected to a steep hill, it was all good! Was strong on the hills till the end, picking off a lot of people on the early mile that was almost entirely uphill, although the undulating nature of the course meant trying to keep mile times consistent wasn't really happening. Was maybe a little fast at the start, but settled in quite nicely after by the end of two miles. Was 4th woman, which is alright. Happy with my race anyway!

6.39 175 189
6.56 183 188
7.23 182 192
7.42 168 192 (HRM must have gone weird here)
7.44 186 192
7.03 185 190
7.15 185 190
7.22 187 190
8.01 188 192
2.59 - loo stop 38 secs 3.46 (6.45 - wow, must have legged it post loo stop!) 187 190
7.02 189 192
7.13 191 194
6.58 193 197
0.42 197 197

And...finish. So it looks like I am running at my marathon pace when my HR is under 190. If I go over this is when I start pushing into anaerobic - something to avoid early on. There were some decent hills here so there will be different challenges in Geneva. But yes - good start!

Recovery 5:00 [3]
ahr:145 max:149 shoes: Saucony Fastwitch

A very very decrepid jog around the field to try and warm down with Kitch. Both feeling worse than we had hoped to! Still, two more months to go!

Friday Aug 8, 2008 #

Warm up & strides 11:30 [3] 1.0 mi (11:30 / mi)
ahr:143 max:178 shoes: Blue Saucony Grid

Warm up to the Meadows carrying bag, ditched the bag and did some strides then shoulder it again for a bit of 1 minute on 1 minute off to speed my legs up for tomorrow.

Intervals 10:00 [4] 1.25 mi (8:00 / mi)
ahr:163 max:184 shoes: Blue Saucony Grid

Ten mins of one minute on one minute off walking - had rucksac on so not flying but not bad pace either.

Recovery 12:01 [3] 1.4 mi (8:35 / mi)
ahr:155 max:172 shoes: Blue Saucony Grid

And the rest of the way into work.

Thursday Aug 7, 2008 #

Note

Today life hates me with a passion. I need to go for a run, but finding the motivation is eluding me majorly. Motivate me someone? Please?!

C • how about? 4

Wednesday Aug 6, 2008 #

Cycling 20:00 [2]

Home on new bike...mmm fast on new tyres. Unfortunately can't ride it around until my new lock arrives in the post as my insurance isn't valid with my present rubbish one.

Tuesday Aug 5, 2008 #

Tempo run 29:00 [4] 4.0 mi (7:15 / mi)
ahr:168 max:179 shoes: Saucony Fastwitch

4 miles at half marathon pace on the treadmill, testing out the new racing shoes. They feel niiiice.

Warm up & strides 16:00 [3] 1.7 mi (9:25 / mi)
ahr:152 max:158 shoes: Saucony Fastwitch

Treadmill warm up.

Recovery 17:00 [2] 1.7 mi (10:00 / mi)
ahr:158 max:175 shoes: Saucony Fastwitch

It's weird, going faster seems easier on a treadmill but to go at a pace that actually feels easy to recover you have to slow waaaay down. Weird.

C • TM 1

Note

My old bike died. I had to buy a new one. It's a sad, sad day. Buy buy to the £500 Dad gave me to save with on Sunday!

Monday Aug 4, 2008 #

Circuits 26:04 [2]
ahr:100 max:150 shoes: Blue Saucony Grid

Usual core session with 6kg on sit ups etc, then -20kg on dips (after last time's revelation that I can actually pretty much dip without support if I actually engage my core properly), then -30kg on pull ups.

Running 23:20 [3] 2.8 mi (8:20 / mi)
ahr:154 max:174 shoes: Blue Saucony Grid

Jog into work with the rucksac. I want my bike back!

Sunday Aug 3, 2008 #

Running 52:30 [4] 7.0 mi (7:30 / mi)
ahr:174 max:190 shoes: Blue Saucony Grid

Was supposed to be doing 7 miles slow then 4 miles at marathon pace, but as I'd only remembered the 7 mile marker in my head and I must have been feeling good I accidentally ran the first 7 miles at marathon pace instead. Ooops. Hopefully won't suffer too much next weekend.

Recovery 32:54 [3] 4.0 mi (8:14 / mi)
ahr:174 max:180 shoes: Blue Saucony Grid

The remaining four miles back to Jen's place for lunch. Actually probably quicker than they should have been too, but I was bored and hungry.

Friday Aug 1, 2008 #

Cycling 29:25 [2]
ahr:117 max:145 rhr:44 shoes: Blue Saucony Grid

Didn't sleep particularly well again but felt much better this morning than yesterday. Cycled into work only for my brake cables to totally go halfway there in the pissing rain, so cycled around on the flat for a bit in Stockbridge until the bike shop opened and left it with them.

Running 9:58 [3] 1.2 mi (8:18 / mi)
ahr:165 max:175 shoes: Blue Saucony Grid

And running from the bike shop to work in the totally pouring rain, in my jeans, with a really heavy rucksac, totally pissed off.

Running 42:14 [4] 5.5 mi (7:41 / mi)
ahr:172 max:191 rhr:44 shoes: Blue Saucony Grid

Fast finish run to stop myself being pissed off. It worked, and the sun even came out by the end. I wish it would stop being so stuffy though, I think that's partly why I've felt shite for the last few weeks.

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