Training Log Archive: BecksIn the 7 days ending Apr 1, 2007:
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Sunday Apr 1, 2007 #
Orienteering race 33:51 [5] ***** 4.3 km (7:52 / km) +215m 6:18 / km
spiked:16/19c slept:5.0 shoes: Integrators
BUSA Relays, much better! Was a little scrappy at the start with maybe a couple of bad route choices, but then got into it past the spectator and even managed to control my anger when I smashed and broke not only my virtually brand new compass but also my heart rate monitor on the way to number 13. Almost lost it then and nearly went off wrong to number 14 but stopped dead, took a deep breath and was fine aftyer that! Really angry. Extended our lead for 4.5 minutes to 7 minutes or so, really pleased. Great runs from Kir and Jess to set me up. Good day!
Saturday Mar 31, 2007 #
Event: BUSA Championships
Orienteering race 51:48 [5] *** 5.7 km (9:05 / km) +300m 7:12 / km
spiked:17/20c slept:8.0 shoes: Shiny silver integrators
Really disappointing race at BUSA. Felt sluggish, and no big mistakes but a bit scrappy, was finding it difficult to find attack points for a couple of controls so just drifted it. Running much better and more aggresively by the end. Too late by then. Fourth place. Really annoyed with myself.
Friday Mar 30, 2007 #
Recovery 47:00 [2]
shoes: Saucony Cohesion
Easy run with Kir, still not feeling very good, slight throat niggle and tired.
Thursday Mar 29, 2007 #
Cycling 40:00 [2]
(rest day)
Just cycling to work and back, stiff and tired so rest day.
Wednesday Mar 28, 2007 #
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.
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, 2007 #
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...
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, 2007 #
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!
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.