Training Log Archive: Becks

Brown course at Pitmedden. Gorgeous forest, really well planned course with plenty of terrain and direction changes, route choice and good fun! Spike rate doesn't really reflect good run, generally everything was so good that a non spike is a 2 second hesitation today, whereas last week it was a four minute error! One perhaps poor route choice, and one contour misinterpretation error really near the end when I was exhausted were the only two major problems, losing only 30 seconds or so at each. Running very strongly but not particularly fast, thighs were very tired after yesterday's mission! Really enjoyed it, thinking through the process of O well, not thinking too far ahead but just far enough to be on top of the game. Really, really good fun.

Whoo! Jess and I took the bikes out to the Lammermuirs and expecting a relatively easy day were confronted with the hideous wind of all winds! The second half of the route was pure thigh burn into a headwind torture, pedalling all out to get downhill, never mind up. What a mission, but a very satisfying one!

C • woah! 2

Cycling to the gym and then to work.

To the gym for session two of the second set of intervals. Hard intensity this time, doesn't feel like much at the start but by the end even the bird dogs were killing! Went a little something like this:

Full dynamic warm up with 15kg bar for olympic lifts

Single leg squat 25kg 3 x 5 both sides
OH Split DB Shoulder Press 12kg 3 x 5 both sides
DB Row 9kg 3 x 10
CGSLDL 45kg 3 x 10 (Ouch!)
Russian twists 6kg 3 x 8
Bird dogs 3 x 15
Side plank 3 x 25secs each side

Surprising how tough the bird dogs are after that! Good session.

Less cycling then usual today as I got a flat tyre and had to push the bike to Morrison Street where a nice man fixed it for me in a rush. Rubbish glass everywhere at the moment.

Felt much better today so did a recovery run with a couple of 90 second efforts at the end to see how I was feeling. Much better in fact, will do weights tomorrow. Gorgeous day and appreciated the sunshine a lot. It's so good to have some light back in the evenings! Legs felt a bit stiff on the efforts at the end but none of the weakness etc that I was feeling earlier on in the week, heart rate behaving as expected. Nice one.

After an amazing full night's uninterrupted sleep I felt much better today, so attempted the cycle into work, felt a bit out of breath up the little hill on the way there but fine on the way back.

Feeling better than I thought I would on waking today but not good, head pretty heavy and resting HR up. Stay at home all day I think today and good sleep tonight.

Feeling really tired and on the edge of a cold today, so just cycling to work, to big Asda, home, then to Newington and back for a flat viewing. Time for bed now!