Training Log Archive: BecksIn the 7 days ending Jan 28, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jan 28, 2007 #
Orienteering 58:49 [5] ***** 7.8 km (7:32 / km)
ahr:170 max:191 spiked:15/17c slept:8.0 shoes: Integrators
Event at Darnaway. Did the brown and really enjoyed it. Concentrating hard and thinking about the process and spiked almost everything, a couple of slight waivers but no real time loss. Running strongly, not quite full pace as a bit tired but really pleased, enjoyed myself loads. So glad Heather talked about the routine and process two weeks ago - it's helping tons.
C • 4
Saturday Jan 27, 2007 #
Orienteering 22:01 [4] *****
ahr:176 max:191 spiked:9/10c shoes: Integrators
Exercise one at Roseisle - some slightly longer legs, practised running fast and breaking them down into simple components, getting the process of breaking down, attack point, description visualisation right every time. Worked really well!
Orienteering 16:28 [4] *****
ahr:185 max:192 spiked:8/9c shoes: Integrators
Short control pick course - visualising really well and moving really quickly over the terrain. Lost confidence a bit on one and lost 30 seconds or so but otherwise great.
Orienteering 24:45 [3] *****
ahr:172 max:185 spiked:5/8c shoes: Integrators
Last morning course at Roseisle. Went into the really thick green and missed two controls completely - stupidly thick and wasn't going to waste the energy searching for them and ruin the good feeling I'd been developing all morning.
Cycling 22:00 [2]
A bit of easy off road cycling round Roseisle while the others did the corridors course I did on Nope Training week. Jess is less of a wimp than me!
Orienteering 9:00 [5]
shoes: Integrators
Star relay - forgot to start watch but did 3 reps which must have been about three minutes each with about 5 mins gap between (three person teams). Ran really hard and navigated pretty fast, fun way to end the day.
Friday Jan 26, 2007 #
Cycling 1:05:00 [2]
rhr:47 slept:8.0
To work and back then to Costorphine and back. Throat still tickly but resting HR fine and feel fine after an hour or so. Weird.
Orienteering 1:00:12 [3]
shoes: Integrators
Cycled to the bottom of Costorphine, ran the easy way to the top (legs sore!) then collected in the controls from FTN. A bit wobbly, not really concentrating as I thought I knew where stuff was. Hill climbing legs knackered, looking forward to short fast hills up in Morayshire as opposed to beasts here!
Thursday Jan 25, 2007 #
Long run 1:34:52 [4] ****
ahr:147 max:187 slept:9.0 shoes: Integrators
Ran to Costorphine to put out controls for FTN tonight. Almost like a terrain intervals session, ran as fast as possible between controls then had to fiddle getting them out for a bit at the site. Pushed hard up the hills. Lovely afternoon to be out!
Cycling 35:00 [2]
The old work and back. Throat a bit tickly again in the morning.
Wednesday Jan 24, 2007 #
Cycling 50:00 [2]
Work, gym, home. Getting up was hard work today and felt very tired cycling about.
Circuits 1:16:38 [4]
ahr:114 max:166
Started off doing lots of freestyle jumpy plyometric type stuff, then the second half was spent doing endurance lifting - olympic lifts, split squats and stuff, barbell roll outs, sll kinds of stuff. In all kinds of pain afterwards.
Note
Went to see the physio today about the knee. No bad news, it's just a bit knackered and because my supporting muscles on that side aren't quite as strong it's taking a bit longer to recover than my right one. Fine to keep running but should avoid the rough stuff for another week or so. Got exercises to do at least twice a day aimed at mobilising my hip flexors which are apparently incredibly tight and stretch out my knee. Glad it's nothing bad!
Tuesday Jan 23, 2007 #
Cycling 35:00 [3]
Work and back.
Circuits 1:20:03 [5]
ahr:163 max:198 shoes: Off Road Sauconys
28.35 warm up, session was 6 x 400 metres with 50 seconds rest, whole thing twice with a 3 minute gap in between. Felt heavy legged after the very heavy session today but pretty much managed to keep my shape and just about keep the times. Awesome session, felt sick and knackered at the end. Sign of a good un. Times: 1.18 (0.51), 1.16 (0.50), 1.17 (0.50), 1.18 (0.50), 1.19 (0.51), 1.20 (3.00), 1.19 (0.50), 1.20 (0.50), 1.19 (0.50), 1.21 (0.57 - oops!, oxygen debt to the brain!), 1.20 (0.50), 1.18 then 24 mins jog home. Great session, good to have Kitch pace me the whole time or think I would have lost it at the end.
Monday Jan 22, 2007 #
Cycling 55:00 [2]
Work, gym then home. Slept really badly last night (stupid Mulholland Drive) and throat felt a bit tickly on the way in. Fine by 10am though.
Strength 1:01:16 [5]
ahr:97 max:148 shoes: Road Sauconys
Ouch! Very heavy session today on the strength. Managed full set of reps in all, but only just. Weights were: Back squat - 35kg, Bench press 27.5kg, CGSLDL 37.5kg, Dumbbell Row - 12kg, Ab curls 12kg, side plank 30 x 3 in a row each side with 10 secs rest.
Pain. Definitely time to go recovery running now :s
Pain. Definitely time to go recovery running now :s
Recovery 44:45 [2]
ahr:135 max:151 shoes: Off Road Sauconys
REcovery run between the Craiglockarts and back. Feeling nice, easing up a bit after the pain!