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Training Log Archive: Becks

In the 7 days ending Feb 25, 2007:

activity # timemileskm+m
  Cycling4 3:53:59
  Strength2 1:51:14
  Long run1 1:45:18
  Hills1 1:30:00
  Orienteering1 1:18:06 5.84(13:22) 9.4(8:19) 57513 /14c92%
  Recovery2 1:13:52
  Circuits1 1:10:00
  Running1 11:01
  Total7 12:53:30 5.84 9.4 57513 /14c92%
averages - sleep:8.1 rhr:48

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Sunday Feb 25, 2007 #

Running 11:01 [2]

Warm up and down around run today. Should have been longer but cold and wet.

Orienteering race 1:18:06 [4] *** 9.4 km (8:19 / km) +575m 6:22 / km
ahr:168 max:184 spiked:13/14c rhr:47 slept:9.0 shoes: Integrators

Whew! Brown Course at Pressmennan and Lothian Edge. Rolled up expecting a nice Sunday morning stroll only to be goaded into the Brown by Jon. Long, not many controls, loads and loads of climb! Was sluggish at the beginning but eased in and ran quite well. Planning ahead and running straight to all controls except one, but was very visible in most places when the cloud was up! Was dead chuffed to spike number 12 which was a tricky tiny little re entrant. Bad plan for popping into the forest to number 8. Beast of a course but good fun!

Saturday Feb 24, 2007 #

Long run 1:45:18 [3]
ahr:155 max:182 rhr:49 slept:7.0 shoes: Saucony Cohesion

Long run. Was planning to do two hours but feeling pretty tired after been woken up at 7am by a neighbour who figured 7am on Saturday was the perfect time to do a spot of drilling. Not at all impressed. Felt pretty good by the end however, much looser and less effort, and it was a gorgeous day, felt like spring was on the way in the sunshine. To the top of East Craiglockhart, through the Hermitage then up Braids, back down to the Hermitage then halfway up Blackford (was feeling rubbish at that point) then into Marchmont, brief stop to pick up awesome new top from Arden Street with a nice sprint up three flights of stairs, then home. Stomach not a happy bunny the whole way, too early for it maybe.

Friday Feb 23, 2007 #

Strength 58:14 [3]
ahr:118 max:169 shoes: Saucony Cohesion

First time through the second set of strength exercises. Not quite so technical today and had a bit of a meeting with Steve, all going well. He thinks I need to up weights more but want to get technique right first! Anyways, today went a little something like this:

Dynamic warm up
20kg 3 x 10 Single leg squat
10kg (2x5) 3 x 10 kg DB Shoulder press
8kg 3 x 10 each side DB Row
40kg 3 x 10 CGSLDL
5kg 3 x 8 Russian Twists
2 x15 bird dogs
3 x 20sex each side Side planks

Cycling 45:49 [2]

To gym then extended route to work as forgot Orchard Brae was closed.

Note

Awww...it's so good to have my HRM back...

Cycling 33:10 [2]
ahr:122 max:164

Home via HSBC and a bit of a wobble when I forgot to go there in the first place. Legs feeling pretty shafted after this morning, really looking forward to my lie in tomorrow! I've deserved it :)

Thursday Feb 22, 2007 #

Hills 1:30:00 [5]
slept:8.0 shoes: Saucony Cohesion

The usual hill at Costorphine, 10 x 1 minute. limited myself to 1.20 rest this time and found it really tough, pushing so hard on the last two but managed just to maintain the distance. Long warm down run afterwards, getting hungry by the end so the last ten minutes was a struggle!

Cycling 45:00 [2]

To work and back, feeling really wobbly by the time I reached home - need to eat more?

Note

Yey! My heart rate monitor is home!

Wednesday Feb 21, 2007 #

Cycling 55:00 [3]

Upped the pace on the cycling today and found I felt much better, don't know what was going on yesterday! To work, the gym , then home.

Circuits 1:10:00 [3]

The usual Steve circuits. Back downstairs to the assault course style stuff today. Struggled with new shoes with actual support in them, circulation not too good, but did find out I can now jump two footed over a hurdle onto half a fit ball, which I don't think I could do before! Some core stuff after, really really caned. All good! Much more energy today, not really sure what was happening yesterday.

Tuesday Feb 20, 2007 #

Note
slept:8.5 (rest day)

Loads of sleep but still shattered and very achey today, so rest day. Hopefully will feel better tomorrow, wish I had HRM back to see what my resting rate is up to.

Recovery 50:00 [1]

Really slow cycling to work and back, stupidly tired and not enjoying it at all!

Monday Feb 19, 2007 #

Strength 53:00 [3]

New program. Medium heavy weights but had to go a bit lighter on a couple of the lifts to ensure my technique was right. Felt a bit strange in places but definitely working some new muscles!

Cycling 55:00 [2]

Really dead by the way home today, a real strain to move anywhere at all!

Recovery 23:52 [2]

That's how decrepid I was feeling today! A mere 23 minutes was all I could manage. Early night tonight I think!

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