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Training Log Archive: Becks

In the 7 days ending Mar 11, 2007:

activity # timemileskm+m
  Cycling3 2:45:00
  Orienteering2 1:24:45 6.65(12:45) 10.7(7:55) 16530 /36c83%
  Running2 1:20:37
  Intervals1 1:20:20
  Circuits1 1:17:23
  Strength1 1:15:30
  Recovery2 1:03:44
  Total6 10:27:19 6.65 10.7 16530 /36c83%
averages - sleep:8.3 rhr:45

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Sunday Mar 11, 2007 #

Running 53:00 [2]
ahr:148 shoes: Integrators

Warm up and down from race at Whitbarrow.

Orienteering race 54:04 [5] ***** 6.7 km (8:04 / km) +165m 7:11 / km
ahr:176 max:197 spiked:15/20c slept:12.0 shoes: Shiny silver integrators

WRE at Whitbarrow. Totally unimpressed with myself. Very busy map at 1:15,000 and instead of slowing down to simplify and plan, resulted to the old habit of just speeding up and hoping. Bad plan. Missed so many of the first few controls buy just drifting and hoping. Sped up by the end on the moor and planned much better from 7 onwards, but a real disappointment to myself as everything I've been practising was out the window. Lesson learnt though, so definitely worth it! Position was less bad than it could have been, but I am capable of a lot more. Poor effort.

Saturday Mar 10, 2007 #

Orienteering race 30:41 [5] ***** 4.0 km (7:40 / km)
ahr:187 max:197 spiked:15/16c rhr:43 slept:7.0 shoes: Integrators

Race at Stockbird head with good warm up and down either side, race time was 30.41 and I was the fastest out there. Flowed really well, planning ahead well and visualising nicely as well as ruynning aggresively. Ace.

Running 27:37 [2]
ahr:147

Warm up and down from Stockbird Head.

Friday Mar 9, 2007 #

Note
rhr:44 slept:8.0 (rest day)

Rest day before a weekend of racing, still feeling very tired.

Thursday Mar 8, 2007 #

Recovery 30:22 [2]
ahr:144 max:173 rhr:44 slept:8.0 shoes: Saucony Cohesion

Easy run to work with a 3 minutes speed up in the middle. Carrying a ruck sac so not as fluid as I'd have liked, still really tired, but HR going down so another good rest tonight!

Wednesday Mar 7, 2007 #

Cycling 1:00:00 [2]

To work, to gym then home.

Circuits 1:17:23 [3]
ahr:108 max:156 shoes: Saucony Cohesion

Runners circuit. Really stiff, really tired, long stretch at the end. Take it easy now till Sunday.

Tuesday Mar 6, 2007 #

Cycling 50:00 [2]

In to work, to Princes Street for some well deserved SHOPPING (?!), then home.

Intervals 1:20:20 [5]
ahr:147 max:197 rhr:48 slept:7.5 shoes: Saucony Cohesion

Wind ups to practice prep for week before competition. Actually felt sodding awful after squatting 40kg yesterday, evening tight and stiff. Did three sets of 600, 400, 200 with 40 secs rest between and 2 mins between sets. Had to take an extended interval in third set as stomach was being a nightmare. Times were: 2.02, 1.19, 0.35, 2.01, 1.19, 0.39, 2.06 (stomach bleurgh, 1.37 rest), 1.18, 0.33.20 mins warm down and really good stretch afterwards at Gav's, did all the physio stretches plus whole body really well and now feel tons better!

Monday Mar 5, 2007 #

Cycling 30:00 [2]

To gym then to work, good warm up and down for weights.

Strength 1:15:30 [4]
ahr:115 max:158 shoes: Road Sauconys

Whew! Probably the toughest session I've done yet in terms of everything aching! Full dynamic warm up using 15kg bar for olympic moves at the end, then as follows:

Hang jump shrug 4x5 from blocks 30kg
Back Squat 3x10 40kg (halfway to that picture of Heather!)
OH BB Split Push Press 3x6 each leg 17.5kg
Bent over row 3x10 27.5kg (back shape looking really good, bum getting stronger I think!)
Wood choppers high low and low high 2x15 each side 6.8kg
BB roll outs 3x10
Supermans Y,W,T,A 4 x 4 2kg

Ouch! Feel really tired but great afterwards.

Cycling 25:00 [2]

To get home from work, quads a bit sore after this morning!

Recovery 33:22 [1]
ahr:137 max:146 rhr:44 slept:7.5 shoes: Saucony Cohesion

Nice recovery run, feeling pretty fluid again by the end, not too stiff.

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