Training Archive: BecksIn the 7 days ending 2007-03-23:
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| S | S | M | T | W | H | F | |||||||||||||
Friday Mar 23 | ||
| Cycling 1:00:00 [2] | |
| rhr:47 slept:8.0 (rest day) | ||
| To old school, to work and then home. | ||
Thursday Mar 22 | ||
| Cycling 40:00 [2] | |
| To work and back. | ||
| Intervals 34:25 [4] | |
| ahr:158 max:188 rhr:47 slept:7.5 shoes: Saucony Cohesion | ||
| Been a lot of tough hard hours this week so a short fast wind up session in view of the races at the weekend for today. One of Fiona's sessions, 3 min jog warm up, three min side, forward, back stepping alternating, 3 x 80m sprints then 3 x 3 mins at sprint race pace with 2 mins jog in between. 10 mins warm down at the end. Stomach again really not good, but managed to just about hit sprinting pace on the three reps, average HRs for the reps was 176, 173 and 174 getting up to 188 by the end of the reps. Stomach feeling very much like last winter, and very bloated all evening afterwards. Shite. Gorgeous sunny early evening though, and actually a bit warm. Mmmm. | ||
Wednesday Mar 21 | ||
| Cycling 46:42 [2] | |
| ahr:118 | ||
| To the gym then to work. | ||
| Strength 1:04:51 [5] | |
| ahr:116 max:156 slept:8.0 shoes: Saucony Cohesion | ||
| First very heavy session of the new program. Ready for some ouch time! Full dynamic warm up then:
Hang jump shrug 32.5kg 4 x 5 Back squat 45kg 3 x 10 OH BB Split Push Press 20 kg 3 x 6 Bent Over Row 30kg 3 x 10 Wood Choppers 8.1kg 3 x 15 hi & Lo - still not sure these are doing anything BB Roll outs 3 x 10 Supermans Y,W,T,A 3kg 4 x 4 And breathe! Those supermans were the most painful ever! | ||
| Cycling 49:29 [3] | |
| To Arthurs Seat then home after training, pretty fast! | ||
| Orienteering 1:03:12 [3]**** | |
| ahr:131 max:182 spiked:11/15c slept:8.0 | ||
| Jess's technical fun on Arthurs Seat. 34.10 hilly warm up with a few controls to the top of Whinny Hill, then two loops of 800m with 4 controls each. Navigated like a total retard, not very impressive at all! 6.37 for one loop then 7.38 for the other, then 10.30 jog back to the bike and home. Legs feeling those squats up the hills! | ||
Tuesday Mar 20 | ||
| Cycling 20:00 [2] | |
| Into work as usual. | ||
| Cycling 20:00 [3] | |
| Stupid snake venom experiment over ran so ended up sprint cycling back home to make it out to intervals in time. | ||
| Intervals 1:19:56 [5] | |
| ahr:159 max:196 rhr:45 slept:8.0 shoes: Saucony Cohesion | ||
| Intervals! Today's joy was 6 sets of 2 x 400m, with 30 secs rest between the reps and 2 mins rest between sets. My stomach was again a total nightmare, and my legs actually felt really good and capable of more speed, but that would have created a nasty mess. Grrr! Really frustrating. At least managed the whole set today with some respectable times.
29.35 warm up with strides 1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.18 (2.00), 1.18 (0.30), 1.17 (2.00), 1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.19 (2.00), 1.16 (0.30), 1.16 21.40 warm down | ||
Monday Mar 19 | ||
| Cycling 59:02 [2] | |
| ahr:116 | ||
| Grrr, got all the way to the gym then realised bike lock was still on the floor at home! Luckily was saved halfway back home by Jess so just a little bit longer cycling, then to work post gym. Thighs very tired! | ||
| Strength 48:46 [3] | |
| ahr:117 max:146 rhr:48 slept:7.0 | ||
| Went to bed early last night but took ages to get off to sleep so got less sleep than I wanted. Strength program set three today, heavy. As follows:
Clean from blocks 25kg 4 x 5 (need to get Steve to go through these with me, they look okay but sure they could be better) Split jerk 20kg 4 x 5 BB Lunge 30 kg 4 x 5 DB Fitball pullover 12 kg 3 x 8 (really tough!) Leg raises 3 x 3 on 45 degree bench - ouch! Felt better than I expected from how legs felt on cycle there but need to go through this set again with Steve, not sure technically I'm even 70% never mind 100%! | ||
| Recovery 29:58 [2] | |
| ahr:137 max:168 rhr:48 slept:7.0 shoes: Saucony Cohesion | ||
| Recovery run. Really stiff, could have done with a longer run out to some decent downhill, but couldn't spare any more time out of the day. Will maybe jog in to work tomorrow and see if that helps. | ||
| Cycling 35:00 [2] | |
| To the Pleasance for the AGM then home via Jess's after dinner at Biblos. Bit of a full stomach for the snappy pace - bloody freezing! | ||
Sunday Mar 18 | ||
| Orienteering 1:09:27 [5]***** 9.1 km (7:38 / km) +320m 6:29 / km | |
| ahr:184 max:195 spiked:24/30c rhr:44 slept:10.0 shoes: Shiny silver integrators | ||
| 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. | ||
Saturday Mar 17 | ||
| Cycling 4:30:05 [4] | |
| ahr:132 max:180 shoes: Road Sauconys | ||
| 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 | ||