Training Log Archive: BecksIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Intervals 48:06 8.4 km (5:44 / km)
ahr:159 max:192 shoes: Saucony Fastwitch
So, the new plan - run one way to work, cycle the other. This was Tuesday morning intervals in all it's glory. Not in a park or anything, just on the cycle path, so the distances are very approximately google mapped. I figure a poorly measured actual attempt at intervals is better than my complete failure of the last few weeks. Starting back at the beginning again with a short session - too much of a mental hurdle to try for a full session straight away.
2 x 200, 2 x 800, 2 x 200 (all ish!)
34
36
3.08 (deffo too long, thought Craigleith Drive was an overpass, but was actually an under, and hence ran far too far!)
2.55
37
38
Actually felt okay, but would have struggled with a full session. Wore my fasttwitch because I have a sneaking suspicion it may be my newer trainers aggravating the knee. Knee was no problem at all after the first two minutes. Hmm. I think I need to go to Run For It.
2 x 200, 2 x 800, 2 x 200 (all ish!)
34
36
3.08 (deffo too long, thought Craigleith Drive was an overpass, but was actually an under, and hence ran far too far!)
2.55
37
38
Actually felt okay, but would have struggled with a full session. Wore my fasttwitch because I have a sneaking suspicion it may be my newer trainers aggravating the knee. Knee was no problem at all after the first two minutes. Hmm. I think I need to go to Run For It.
Monday Mar 30, 2009 #
Cycling 25:00 [2]
Cycle in, went a different way to avoid the Meadows wind tunnel, and found about four other wind tunnels and more traffic lights that were far worse. Rubbish!
Recovery 39:48 [2] 4.0 mi (9:57 / mi)
ahr:138 max:150 shoes: 09 Saucony Grid
Wobbly recovery jog with rucksac from the Western to NESC. Speed fine on the flat, bit slow up the hills.
Sunday Mar 29, 2009 #
Orienteering race 1:05:09 [4] **** 6.5 km (10:01 / km)
ahr:177 max:191 spiked:8/19c shoes: Integrators
Now, I thought I'd been a bit of a muppet at the start of this CSC race - not really making definite choices, faffing and dallying about, not feeling strong physically and so taking weird round the houses routes to stay out of the tough stuff. I even did a couple of pantomime style "it's behind yous" at 3 and 4. I then thought it had gotten better, but it really didn't. Not planning in advance, executing legs in a wishy washy let's just drift a millions miles off course fashion, and running like some kind of slug. Still I enjoyed being out, and the constrast of the different bits of the area was fun. I definitely proved to myself that trying to escape the elite at the JK was the best decision I've made in a while though. I am so not up for it/fit enough/with it enough to do it.
Running 28:31 [3] 3.2 mi (8:55 / mi)
ahr:158 max:173 shoes: 09 Saucony Grid
Running down the hill to Milngavie station from Mugdock. Harder than I thought it would be, my bag was really heavy and I was done in by the end!
Saturday Mar 28, 2009 #
Running 43:50 [3]
ahr:169 max:189 shoes: 09 Saucony Grid
I went running! Mhairi and I took a bimble around the Seat in the early evening sunshine and it was lovely - views all the way to the Munros. I died on the hills but the chat was good enough to keep me going.
Friday Mar 27, 2009 #
Cycling 20:00 [2]
Just into work, as I went to grab some drinks afterwards with work people. It was such hard work again on the way in, and I didn't really want to go there in the first place. Rubbish.
Thursday Mar 26, 2009 #
Note
Two 11 hour days in the lab, then one whole day conference, and today I am shattered. This is going to be a depressing six months I think. I am bizarrely looking forward to Mugdoc at the weekend! I just asked to be changed to W21L at the JK, don't want to depress myself by running elite badly, but still want to go and see people. Going to have to miss the sprint for mouse brains though. Arse.
Cycling 35:00 [2]
Usual cycling, windy windy!
Tuesday Mar 24, 2009 #
Cycling 35:00 [3]
Usual cycling, windy windy!
Monday Mar 23, 2009 #
Strength 1:19:27 [2]
ahr:107 max:161 shoes: 09 Saucony Grid
Beasting gym session whilst giggling at Helen trying to clean with a hangover :)
Clean pull from blocks 50, 55, 55, 55 x 5
BB Lunges 20, 22.5, 22.5, 22.5 x 10
Clean 25, 27.5 27.5, 27.5 x 5
OH Disc rotations 4 x 8 10kg
DB Row 4 x 8 each side 15kg
Dips - unassisted, pretty rubbish by the end!
Clean pull from blocks 50, 55, 55, 55 x 5
BB Lunges 20, 22.5, 22.5, 22.5 x 10
Clean 25, 27.5 27.5, 27.5 x 5
OH Disc rotations 4 x 8 10kg
DB Row 4 x 8 each side 15kg
Dips - unassisted, pretty rubbish by the end!
Cycling 15:21 [3]
ahr:139 max:169
Really tough cycle in - quads sore and so much wind!
Cycling 15:21 [3]
ahr:139 max:169
Really tough cycle in - quads sore and so much wind!
Sunday Mar 22, 2009 #
Cycling 50:00 [2]
Into the lab, to Morrisons and then home the long way. Hard work with a heavy rucksac!
Saturday Mar 21, 2009 #
Event: Moray Mix Weekend
Long run 1:57:39 [4] 11.0 mi (10:42 / mi)
ahr:174 max:192 shoes: Integrators
Well, even after resolutions were made earlier this week there was just no way I was going to spend another beautiful day inside. Rob and friends were heading out to the Pentlands, so I took the bus and went running. Ran hard for an hour, skirted round the bottom of Caernethy etc then up the big re entrant (no energy for the Caernethy heather climb!), then tried to find them, totally missed them, climbed Castlelaw for absolutely no reason, then eventually caught up with them back at the reservoir. Surprised I managed nearly two hours running, enjoyed every minute of it. Brill. I might even have a bit of sunburn!
Cycling 40:00 [2]
Into the lab and about town.
Friday Mar 20, 2009 #
Note
I am giving up! Twelve hour days in the lab ahoy!
Stretching 40:00 [3]
The usual cycling. Lovely day!
Thursday Mar 19, 2009 #
Note
Meh meh meh meh meh.
MEH!
MEH!
Wednesday Mar 18, 2009 #
Note
Hamstring still very tight today - going to swim this evening instead of those intervals.
Stretching 35:00 [3]
The usual cycling.
Tuesday Mar 17, 2009 #
Note
After a great weekend of real positiveness, everything has to go tits up in the lab again doesn't it?
Arse.
Arse.
Running 56:36 [3] 10.6 km (5:20 / km)
ahr:159 max:181 shoes: 09 Saucony Grid
Jog/run with Mhairi. It was a lovely evening so instead of being boring round the Meadows we took the Canal out to Craiglockhart. We started steady and the pace was upping a bit towards the end, and I ran at low tempo back home. Knee was a little achey by the time I got there, only in the last two or three minutes though. Really nice run!
Stretching 12:15 [0]
ahr:93 max:107
A good stretch on getting home. Definitely needed it!
Monday Mar 16, 2009 #
Strength 1:06:14 [2]
ahr:108 max:155 shoes: 09 Saucony Grid
Mega gym session:
Split squat jumps 25kg 4 x 8
Romanian Dead Lifts 50kg 4 x 8
Step ups 15kg 4 x 8
Medicine ball chest passes 6kg 4 x 8
Medicine ball side throws 4kg 4 x 8
With a random set of 10 35kg bench presses in the middle
Hammies are tight today!
Split squat jumps 25kg 4 x 8
Romanian Dead Lifts 50kg 4 x 8
Step ups 15kg 4 x 8
Medicine ball chest passes 6kg 4 x 8
Medicine ball side throws 4kg 4 x 8
With a random set of 10 35kg bench presses in the middle
Hammies are tight today!
Cycling 38:52 [2]
ahr:125 max:164
Cycling about. Was going to do a recovery session but tired and lab overran, so decided to shift the week - next weekend will be a lot of running too. So only one high intensity session mid week - intervals on Wednesday.
Sunday Mar 15, 2009 #
Orienteering 57:13 [3] **** 7.0 km (8:10 / km)
ahr:158 max:179 shoes: Integrators
Short and long course on the Moor of Alvie map. Forest bits were brilliant, was much better in the vague bits this time (remember that compass thing). Concentrated on planning ahead - wasn't allowed to go anywhere without one. This worked well apart from in the urban section around Kincraig, where irritating things like new houses and a billion fences to cross got in the way!
Orienteering race 14:00 [5] *****
ahr:173 max:187 spiked:5/5c shoes: Integrators
Clock relay - was on the victorious team with Roger and Brian, and we didn't even cheat! Was tired by then by ran hard and felt I was moving well in the terrain, and was confident about placing controls quickly. Loved it. Best weekend of training I can remember.
Saturday Mar 14, 2009 #
Orienteering 10:43 [3] ***** 1.1 km (9:45 / km)
ahr:167 max:182 shoes: Integrators
FVO training day, starting off at Aivelochan with a cute little line course. Beautiful runnable wee area and contours so easy to interpret, was smooth and confident in all except one short section on a bend.
Orienteering 9:41 [3] **** 1.2 km (8:04 / km)
ahr:175 max:185 spiked:12/13c shoes: Integrators
Compass work course on the south part of the map. I don't really use my compass very much anymore, just the occasional check of orientation. So it was quite a surprise to find I had this thing on my thumb that actually pointed directly at controls. Pretty amazing stuff this modern technology.
Orienteering race 20:43 [5] ***** 2.0 km (10:22 / km)
ahr:182 max:196 spiked:7/11c shoes: Integrators
Trains session with Abi. Raced the first three together, and I just got her, though slightly missed in the circle. I led the next 3 and managed to just stay ahead, then Abi led the next and both of us made a huge spoon - I missed the first, then really missed the second. And then the final control was missing, but Abi most definitely beat me to where it was supposed to be. On the final head to head Abi had sped up massively, simplifying well, and try as I might I couldn't get past her. That was the hardest I'd run in non urban orienteering for ages. It was ace. Coping with pressure - still not my strongest point!
Recovery 15:28 [2] 1.1 km (14:04 / km)
ahr:159 max:174 shoes: Integrators
Recovery jog to collect in the Compass course.
Warm up & strides 10:28 [2] 1.3 km (8:03 / km)
ahr:150 max:160 shoes: Integrators
Jog tot the start of the Revack exercises.
Orienteering 26:33 [3] **** 2.9 km (9:09 / km)
ahr:169 max:184 spiked:6/8c shoes: Integrators
Contour course. I was brilliant in the bumpy stuff, confident and simplifying well. I was inordinately shite on the big vague hill, and screwed up both times a leg went over it.
Orienteering race 33:02 [4] ***** 3.5 km (9:26 / km)
ahr:182 max:192 spiked:10/14c shoes: Integrators
A short race to end an awesome day. Screwed up yet again over the big hill, then had to dash to the loo. After that things were far improved, aced the complex pick section, but by then was into severe fatigue/oxygen debt, and was pushed seriously off line a couple of times by my legs desperately wanting the easy route, even if that was 90 degrees in the wrong direction! Still, time was acceptable and it felt good to get the complex section bang on at pace. A pace I haven't run at in a long time.
Friday Mar 13, 2009 #
Note
(rest day)
"Rest day." Today I was in the lab for 10.5 hours, and was not stood up for 17 minutes of those. Very, very glad I made the sensible decision not to try and fit in the gym too!
Thursday Mar 12, 2009 #
Swimming 30:42 [2]
ahr:132 max:157
Everything feeling pretty tight after actually training properly this week, and so popped down to the pool first thing for some recovery. The pool is full of very special people first thing in the morning. Did ten minutes of granny breast stroke, ten minutes of one length granny, one length crawl, then another ten minutes of breast stroke. My crawl is improving a lot, although still struggling to breathe on the left when I started to get tired.
Cycling 19:22 [2]
ahr:120 max:146
Cycle into work. Legs not really improved. Boo.
Note
I think I'm going to skip tonight's run. I was determined to put in a full week but I am very stiff and tired and have a huge day tomorrow, followed by a busy weekend. No point being stupid. One of those probably won't benefit but might well do harm type sessions.
Wednesday Mar 11, 2009 #
Strength 47:11 [3]
ahr:116 max:161
Upper body/core circuit at the Pleasance. Plenty of giggles today as I was totally rubbish on the BOSU thingie. Things are going to be PAIN tomorrow!
Single DB Push Press, DB Row, DB alternate bench press, 45 degree power press, DB deltoid raise, cable russian twist, all 6kg each hand except row 12.5kg and cable 5kg. Short rest, tough.
BOSU core circuit - 12 crunches, 12 obliques, 12 russian twists x 3
Press ups 3 x 20
Totally done by the end. Good morning. And plenty of Girls Aloud on the tunes.
Single DB Push Press, DB Row, DB alternate bench press, 45 degree power press, DB deltoid raise, cable russian twist, all 6kg each hand except row 12.5kg and cable 5kg. Short rest, tough.
BOSU core circuit - 12 crunches, 12 obliques, 12 russian twists x 3
Press ups 3 x 20
Totally done by the end. Good morning. And plenty of Girls Aloud on the tunes.
Cycling 15:17 [3]
ahr:139 max:170
Pushed it hard into work.
Cycling 25:55 [2]
ahr:111 max:145
Gentle cycle back, legs pretty tight.
Tuesday Mar 10, 2009 #
Cycling 19:14 [2]
Cycle in.
Warm up & strides 15:42 [3] 3.0 km (5:14 / km)
ahr:148 max:172 shoes: 09 Saucony Grid
Warm up and strides for intervals. Legs not exactly feeling DOMS ouch pain but very stiff from yesterday - muist be all that hip thrusting! Bum and quads particularly noticable, but everything very heavy. Thought it might ease off during strides and I guess it did slightly, but I knew the session was going to be a tough one!
Intervals 17:40 [5] 4.8 km (3:41 / km)
ahr:178 max:194 shoes: 09 Saucony Grid
Eurgh. Horrible horrible session. Plan was to do as much of 4 x 200, 5 x 800, 4 x 200 as possible. You could have stood on the start line with £100 and I couldn't have done those last 200s. But I managed all the 800s, which was better than I had anticipated after the disasters of the first 200s. The beautiful day was hiding a very windy secret, which was blowing into my face on the final stretch every time, which wasn't helping. Still, I did the majority of the session, which is better than the last month of no shows.
0.35 (1)
0.32 (1)
0.34 (1)
0.33 (3)
3.03 (1)
3.04 (1)
3.09 (1)
3.05 including avoiding a minor irritating dog (1)
3.06
Die.
0.35 (1)
0.32 (1)
0.34 (1)
0.33 (3)
3.03 (1)
3.04 (1)
3.09 (1)
3.05 including avoiding a minor irritating dog (1)
3.06
Die.
Recovery 10:20 [3] 1.5 km (6:53 / km)
ahr:163 max:170 shoes: 09 Saucony Grid
Jog to recover, bumped into Susan and June on Carrington Road and walked the rest of the way with them, enjoying the amazing sunshine. Glad that's over!
Cycling 35:13 [2]
ahr:129 max:169
Had a gentle recovery cycle back the long way.
Monday Mar 9, 2009 #
Strength 1:02:26 [2]
Slept dreadfully, woke up in a bad mood, but Rob made me go to the gym and it was good.
Pull from blocks 50 kg 4 x 5
BB Lunges 20kg 4 x 10
Clean from knees 25kg 4 x 5
Disc rotations OH 10kg 4 x 8
DB Row 12.5kg 4 x 8 both sides
Assisted dips 4 x8
Pull from blocks 50 kg 4 x 5
BB Lunges 20kg 4 x 10
Clean from knees 25kg 4 x 5
Disc rotations OH 10kg 4 x 8
DB Row 12.5kg 4 x 8 both sides
Assisted dips 4 x8
Cycling 16:22 [2]
ahr:145 max:164
Cycle in was hard after that session! Commute is getting a bit easier now.
Cycling 28:01 [2]
DOMS are definitely on the way, cycle back was hard!
Sunday Mar 8, 2009 #
Orienteering 1:26:06 [3]
ahr:153 max:173
Was fooled by the awesome sunshine by lunchtime into getting the train to Falkirk to go and check out the area for my WEE in April. By the time I arrived it had just about started snowing, and continued pretty much the whole time. I got very wet. I was glad I went out though, as my armchair short course was awful, and the medium not much better. The bits of the area that look nice on the map are actually generally nowhere near as nice as they look, but the west end especially is lovely (maybe it's been cleared, as the brashings really weren't THAT bad. Fine for a long course anyway). Anyways, I have slightly improved courses now, will try and get out there once more, hopefully when it's a bit warmer! The minutes weren't continuous running, there were 5 or 6 breaks for scribbling on maps and head scratching.
Running 13:43 [3]
ahr:161 max:176
Into the lab from Haymarket to set up Wednesday's experiment. I do not like this lab on a weekend thing one bit!
Saturday Mar 7, 2009 #
Hill Walking 3:30:00 [1]
Walk up Ben Venue with Rob and Jos. The boys with the long legs set quite a pace and the walk down was really steep and tough - some deep wet snow, thich heather - good stability work!
Friday Mar 6, 2009 #
Cycling 40:00 [2]
The usual.
Thursday Mar 5, 2009 #
Note
All clear! *Punches air wildly!*
C • cool 1
Wednesday Mar 4, 2009 #
Note
Last night I nearly set my room on fire by throwing a cushion over my charging headtorch battery while I was asleep. When I unplugged it in the morning the battery was burning hot and the carpet was scorched and smoking. I was a bit scared. The battery still seems to work, but I'm a bit worried it's going to explode halfway round my course at Touch tonight! Spare Petzl in the pocket methinks.
Orienteering 54:11 [4] **** 4.9 km (11:03 / km)
ahr:174 max:187 spiked:20/25c shoes: Integrators
FVO Night Race at Touch. Brilliantly devious course planned by Steve B, a nice butterfly to start and lots of direction changes and route choice. Stayed calm for the first 12 or so, and navigated really well, was keeping up with people who would usually be way ahead. Then on the long legs my lack of legs started to show and I dropped off until I was racing with Dixie. I tried to be clever by running on a ridge and ran down the wrong one - didn't lose huge swathes of time but it was enough to knock my confidence a bit and make the last ten minutes or so a bit scrappy. Still, brilliant fun, worth the trip as always. Hopefully if won't be the last thing I do in a while - that all depends on this afternoon. Fingers crossed. I hate hospitals.
Tuesday Mar 3, 2009 #
Note
Ate some dodgy fish last night (it was well within its use by date but it smelled a bit funny, I cooked it but only ate a few mouthfuls. Rob got through more. Iron stomach man) and stomach not happy with me at all today. No intervals again. Bah. Struggling to find the motivation for them at the moment anyway. Looking forward to Touch tomorrow night though!
Cycling 35:00 [2]
The usual.
Monday Mar 2, 2009 #
Strength 41:14 [2]
ahr:120 max:160 shoes: 09 Saucony Grid
Short but sweet session, again concentrating on the muscles surrounding the unhappy knee (which I didn't notice at all during yesterday's run by the way).
Olympic warm up x 3 20kg
Single leg squats on box 6 x 5 each side alternating with:
5 x 10 bench press 20, 22.5, 22.5, 25, 25
Leg press 4 x 8 47.5kg both sides
Medieval torture device 5kg 3 x 10 - learned how to really do it properly on the last set!
Olympic warm up x 3 20kg
Single leg squats on box 6 x 5 each side alternating with:
5 x 10 bench press 20, 22.5, 22.5, 25, 25
Leg press 4 x 8 47.5kg both sides
Medieval torture device 5kg 3 x 10 - learned how to really do it properly on the last set!
Cycling 17:14 [2]
ahr:134 max:157
Sub 20 minute cycle in, yey! A fat lady who took forever to cross the road shouted at me when I started to move towards her when the lights went green.
Recovery 50:08 [3] 9.4 km (5:20 / km)
ahr:157 max:175 shoes: 09 Saucony Grid
Recovery run mid afternoon from work to Costorphine and back. Quads feeling heavy at the start after the morning, but by the time I got halfway through Costorphine was running must more easily. Really good to be out in the sunshine mid assay!
Cycling 22:57 [3]
ahr:133 max:157
Coming home was a wind tunnel on all the uphills. I had to cycle uber hard to get anywhere at all.
Stretching 14:53 [0]
ahr:88 max:107
A good stretch to end a good day. Now time to chill out! I am looking forward to some avocado for dinner.
Sunday Mar 1, 2009 #
Running 55:04 [3] 10.0 km (5:30 / km)
ahr:165 max:184 shoes: 09 Saucony Grid
After a morning walking in the Pentlands in the beautiful weather with Dad and Rob, I just had to get out and run this afternoon. I also had to go to work to set up an alpha screen for Wednesday, so combined the two, coining the new "the fun way to work" run. On to Holyrood and round the road the wrong way, then up to Whinny Hill, a circuit (ish) here, down to the Parliament, through the little bit of wood by London Road (which is undulating and quite a lot of fun), then Gayfield, Broughton Street, Canonmills, and onto the Water of Leith and Inverleith Park. No huge hills but lots of small ones, tried to push a bit up them rather than struggle - sometimes it worked, sometimes it really didn't! But didn't feel tight and angry and argh like I have done since last weekend - seeing Dad was really good and I'm ready to start March with a bit more optimism.