Training Log Archive: BecksIn the 7 days ending Dec 10, 2006:
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Sunday Dec 10, 2006 #
Orienteering 26:21 [3] *** 3.4 km (7:45 / km)
ahr:177 max:188 spiked:9/9c shoes: Integrators
Quick run round Inshriach North before getting back on the road to Prestwick. Flowed well and though I felt tired navigated smoothly making good use of attack points.
Saturday Dec 9, 2006 #
Orienteering 1:03:27 [5] **** 7.8 km (8:08 / km)
ahr:177 max:191 spiked:12/16c shoes: Integrators
Pretty much did the M18A course from Moray 2003 at Roseisle, but cut off last two and had 2km run out to the start. Was navigating pretty well, concentrating especially on less faffing about on longer legs which I achieved well. Might have spiked a couple more if any kites were out, faffed slightly ensuring was in the right place a couple of times. Feeling almost back to health physically, had to push a little harder than usual up the hills.
Orienteering 1:04:39 [4] *** 5.6 km (11:33 / km)
ahr:175 max:192 spiked:9/13c shoes: Integrators
Contour only course at Inshriach. Started off really well, interpreting map beautifully, flowing well. Did long leg to 4 really well. After short legs relaxed too much after recognising where I was and loss of concentration meant lost focus, found it difficult to relocate and refocus. From then on struggled wth lack of confidence, a bit disappointing really. The first half of the course was really positive though.
Friday Dec 8, 2006 #
Orienteering 1:45:27 [3]
shoes: Integrators
"Orienteering" in Glen Affric with El. Still felt a bit ropey so walked up to the plateau of Plodda and jogged about a bit and took some photos. Nothing strenuous but great to be out in that incredible forest again.
Thursday Dec 7, 2006 #
Long run 1:21:34 [3]
Medium intensity long run with a few stops - took Karin and Anders round the main sites of town so a few photos taken and stuff. Chest feeling a little tight still on the hills but overall not so bad. Forgot to record HR details, doh.
Wednesday Dec 6, 2006 #
Cycling 1:05:00 [3]
Home and back then gym and back thanks to forgetting trainers, d'oh. Legs pretty stiff.
Circuits 1:14:00 [4]
Bit of a cobbled together circuits session in the absence of Steve - some good abs and olympic lift work, plenty of jumping and some squats from sitting - 20kg, 3 x 10, bench presses 3 x 10 with 20kg.
Tuesday Dec 5, 2006 #
Cycling 35:00 [3]
Work and back, feeling fine.
Intervals 1:04:33 [5]
ahr:156 max:198 shoes: Off Road Sauconys
Shortened slightly lower intensity intervals session to ease back into training. Session was 5 x 1200 but did 3 x 1000 at slightly lower intensity - stayed on the runners path so slightly shortened loop.
34.55 warm up with strides and stretches, 3.44 (1.30), 3.43 (1.33), 3.46.
Felt okay, was surprised at how little slower the laps were. Felt almost like a neutral pace, chest tightened a little haflway round second but then fine. Think I'm probably ready for a good weekend up north with the Swedes.
34.55 warm up with strides and stretches, 3.44 (1.30), 3.43 (1.33), 3.46.
Felt okay, was surprised at how little slower the laps were. Felt almost like a neutral pace, chest tightened a little haflway round second but then fine. Think I'm probably ready for a good weekend up north with the Swedes.
Monday Dec 4, 2006 #
Cycling 35:00 [2]
Easy cycle to work and back - having to work slightly harder on the hills but pretty windy so that's not bad. Think I'm alright to start training again.