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Training Log Archive: Becks

In the 7 days ending Dec 17, 2006:

activity # timemileskm+m
  Cycling5 4:40:00
  Orienteering2 4:27:01 3.73 6.012 /16c75%
  Circuits1 1:21:08
  Hills1 1:20:50
  Recovery1 1:15:54
  Intervals1 1:13:15
  Strength1 38:48
  Total7 14:56:56 3.73 6.012 /16c75%
averages - sleep:5.5

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Sunday Dec 17, 2006 #

Orienteering 2:10:01 [4] *****
ahr:143 max:170 slept:5.5 shoes: Integrators

A bit hungover and a lot tired for the long O at Docharn and Deishar today. Was dawdling a bit until I caught Kirsten, then we decided to take it in turns to talk each to controls, then did some longer legs concentrating on forming a simple plan and not reading all the detail on the way. More fun and stopped me dawdling and totally wasting the morning. Still amazing weather! Sunshine at last.

Saturday Dec 16, 2006 #

Orienteering 1:20:00 [3]

What a disaster. Went out on Loch Vaa with my head somewhere else entirely and found about 40% of the controls and got totally lost more than once. Gave up and had a jog to the Loch for a bit of a cry and then felt much better about both things. What a load of rubbish.

Orienteering 57:00 [5] **** 6.0 km (9:30 / km)
spiked:12/16c shoes: Integrators

Much better. Warm up contour only loop round gorgeous but teensy bit of wood in Nethybridge (22 mins), then race around Nethybridge and the surrounding surprisingly tough woodland. Took a couple of straight routes I knew would be slowed on purpose as the tough stuff is what I need to practice on, and raced Jon pretty much the whole way head to head. Faffed in a couple of places as there were no controls out, but really enjoyed it, was running well and navigating much better. 35 mins ish for the 4.2km course, Nixon did 27, Oleg 29 and not sure about Mhairi. Good fun! Beautiful weather too!

Friday Dec 15, 2006 #

Cycling 40:00 [2]

Just to work and back, bit hungover so nice and slowly.

Note
(rest day)

Before a big weekend!

Thursday Dec 14, 2006 #

Hills 1:20:50 [5]
ahr:162 max:194 shoes: Off Road Sauconys

Did Kitchs starter hills session today with a decent run out and back. Totally knackered by the end, really dead legged and hungry! Did 10 x 1 minutes hills on Costorphine - first 35 seconds steep uphill, last 25 uphill on relatively wide steps (1m or so). Got 3 steps from the top on first and third go, to the top on all others except the last where I died two from the top! Concentrated really hard on form - staying upright, driving from upper legs rather then pushing the calves, and it felt really good. Really dead by the last one, good mental battle.

Cycling 35:00 [3]

Just to work and back, much less wind today thankfully!

Wednesday Dec 13, 2006 #

Cycling 1:00:00 [4]

Crazy gale winds again today so everywhere took a bit longer - work, gym, home. Really hard work into the wind, was actually blown over at one point!

Circuits 1:21:08 [4]
ahr:127 max:171

Circuits. 20 mins warm up on the cross trainer, then did lots of jumping exercises. Only four of us there so quite intense, hard work! A bit of strength stuff but more focussing on balance and proprioception - good fun.

Tuesday Dec 12, 2006 #

Cycling 55:00 [4]

Just to work and back but in crazily strong winds! Took me nearly double my usual times and twice the strength!

Intervals 1:13:15 [5]
ahr:165 max:197 shoes: Off Road Sauconys

4 x 1500 metres in really strong winds. All alone again and the longest reps I've done since leaving Oxford, really really tough session, legs totally dead by the end. Didn't enjoy it at all but it felt good to complete! 5.54 (1.30), 6.03 (1.30), 6.05 (1.30) 5.59 (1.30), 20 mins rest and back home. Stomach really didn't like the last lap but chasing Kir spurred me on a bit. Need more people to run with!

Monday Dec 11, 2006 #

Strength 38:48 [4]
ahr:118 max:159 shoes: Road Sauconys

Strength session. Medium hard intensity again, 3 x 10 reps unless stated otherwise. Back squats 25kg all the way to the ground, Bench press 20kg, CGSLDL 30kg, Dumbbell row 9kg. Ab curls with 8kg, 3 x 30 secs each side side plank. Hands still the major cause of pain but squats feeling better already. Don't like the knee creak sound at all though.

Cycling 1:30:00 [3]

To gym, then work, then Leith, then work, then home carrying a big fat ruck sac in the wind. Hard work!

Recovery 1:15:54 [2]
ahr:137 max:149 shoes: Off Road Sauconys

Really nice recovery run - tough getting out of the door but some lovely views next to the Seat with the stars and along Princes Street etc with all the lights. Pretty tough to stay under 144 in the wind but base speed definitely much quicker than it was 2 months ago when I started. Good fun! No chest tightness either today.

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