Training Archive: BecksIn the 7 days ending 2007-03-30:
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| S | S | M | T | W | H | F | |||||||||||||
Friday Mar 30 | ||
| Recovery 47:00 [2] | |
| shoes: Saucony Cohesion | ||
| Easy run with Kir, still not feeling very good, slight throat niggle and tired. | ||
Thursday Mar 29 | ||
| Cycling 40:00 [2] | |
| (rest day) | ||
| Just cycling to work and back, stiff and tired so rest day. | ||
Wednesday Mar 28 | ||
| Cycling 44:04 [5] | |
| To the gym then work. | ||
| Strength 56:32 [4] | |
| ahr:116 max:151 rhr:42 slept:7.0 shoes: Saucony Cohesion | ||
| Slept really badly last night but managed to haul myself out of bad for the final very heavy weights session before the next weeks' few races. Went something like this:
Clean from blocks 27.5kg 4 x 5 (finally feel am doing this properly) Split jerk 22.5kg 4 x 5 (really tough) BB Lunge 35kg 4 x 5 DB Fitball pullover 14kg 3 x 8 Leg raises L, R, OH 3 x 3 Feeling good, these are the toughest lifts technically and I think I'm cracking them slowly. | ||
Tuesday Mar 27 | ||
| Intervals 50:35 [5] | |
| ahr:155 max:193 slept:8.5 shoes: Saucony Cohesion | ||
| Intervals earlier in the day by myself in Inverleith Park to attempt to avoid the stomach issues. Stomach almost as bad though and didn't run as fast, so not sure if it was worth it! Dead stiff at first probably as feeling tired and did strides really hqalf heartedly, but running well by the end. Mentally tough place to do it, 450m straight section is a killer! Session was 4 sets of 600m, 40 secs between 600s, 2 mins between sets. 600m measured on an OS map so probs not super accurate distance wise.
2.14 (loooong time) (0.40) 2.06 (better!) (2.00), 2.08 (0.40) 2.06 (2.00), 2.08 (0.40), 2.05 (2.00), 2.09 (0.40), 2.03 and home... | ||
| Cycling 55:00 [2] | |
| To work and then home via Sainsburys and a loop around the Meadows. Legs tired by the end - hard gym session tomorrow than an easy Thursday and Friday is the plan. | ||
Monday Mar 26 | ||
| Cycling 20:00 [2] | |
| To work. | ||
| Cycling 45:10 [2] | |
| Cycling to the gym then home again afterwards. | ||
| Strength 1:09:43 [4] | |
| ahr:101 max:138 slept:7.5 shoes: Saucony Cohesion | ||
| Strength session - very heavy for set two of exercises. Was feeling a bit stiff at the start but after the warm up was ready for a good session. Went something like this:
Single leg squat 30 kg 3 x 10 OH Split DB Shoulder Press 14kg 3 x 10 DB Row 10 kg 3 x 10 each side CGSLDL 47.5kg 3 x 10 (really tough!) Russian twists 7kg 3 x 8 Bird dogs eyes closed 3 x 15 Side planks 3 x 30 seconds each side. Really wobbling on the plank and bird dogs, sign of a good session! | ||
| Recovery 1:04:32 [2]10.5 km (6:09 / km) | |
| ahr:134 max:151 slept:7.5 shoes: Saucony Cohesion | ||
| Nice long recovery run after weights session, lovely yellow light and nice and warm. Left knee starting to twinge a bit again by the end but generally nicely loosened up. Pace was a bit faster than usual but still staying underneath the 144. | ||
Sunday Mar 25 | ||
| Event: SOL2 Gullane Sands/ Archerfield | ||
| Running 15:00 [2] | |
| rhr:47 slept:8.0 shoes: Shiny silver integrators | ||
| Short warm up and 10 min warm down around Gullane race. | ||
| Orienteering race 1:18:43 [5]***** 9.4 km (8:22 / km) +260m 7:21 / km | |
| ahr:177 max:185 spiked:20/27c rhr:47 slept:8.0 | ||
| M21L at Gullane. Really hard work pushing the whole way in pretty tough terrain. Not thinking too well at the start but got into it by number 6 or so and planning ahead well, visualising well, stopping occasionally to get a really good idea of what was happening. Felt strong even though tired, yey! Got Dalgleish today too, all good :) | ||
Saturday Mar 24 | ||
| Cycling 1:05:00 [3] | |
| slept:7.0 | ||
| Cycling out to Heriot Watt for the Scottish Sprints and then back again afterwards. Rather tired on the way back! | ||
| Orienteering race 20:49 [5]***** 2.9 km (7:11 / km) +45m 6:40 / km | |
| ahr:180 max:199 spiked:13/19c slept:7.0 shoes: Saucony Cohesion | ||
| First round of the Scottish Sprints. Not thinking in sprint mode too much, too relaxed then rushing and not thinking about smooth lines, route choice etc. A couple of really badly planned legs led to dog legs around uncrossable hedges. Scrappy, didn't feel like a good sprint race at all. | ||
| Orienteering race 21:23 [5]***** 3.3 km (6:29 / km) +50m 6:01 / km | |
| ahr:190 max:204 spiked:16/19c slept:7.0 shoes: Saucony Cohesion | ||
| Much better this time. Running more strongly, stoomach not an issue, planning ahead much better, relaxed and focussed after an initial brain muddle at number 1 with the hedges. Terrible route choice and not really thinking between 7 & 8 but otherwise much better, smoother lines, better panning, more in touch. Amazing fun. Heart rate hasn't been that high for a very very long time though, a bit scary! | ||