Friday May 4 |
 | Cycling 40:00 [2] | |
| |
| Just cycling to work and back. |
Thursday May 3 |
| Cycling 1:20:00 [3] | |
| |
| In to work, up to Old School back to work, then home via Stew's. Legs pretty stiff and feeling generally tired again after another long day. |
| Running 55:28 [4]10.5 km (5:17 / km) | |
| ahr:172 max:192 slept:7.5 shoes: Saucony Cohesion |
| Was going to slob out on the settee but then talking for Tim made me decide to go out running for no apparent reason, and it was great! Totally caned a hilly ten and a bit km, feeling tight at the start but loosened up once I hit the Hermitage and loved it, getting the best of the sunset. Ran through Morningside, Hermitage, up to the Braids bridleway, parallel to the road then back down to ~Hermitage, up Blackford, down the steps, back down into Hermitage, across to Criaglockhart, down the grass, through the wood a little then back home the usual way. Awesome!
|
Wednesday May 2 |
| Intervals 37:29 [4] | |
| ahr:158 max:195 slept:8.0 shoes: Saucony Cohesion |
| Hmm. Went out quite early to do yesterday's intervals and it just felt rubbish. Legs really tired and motivation not really there. Did half the session which actually was probably about right considering it's the British Classic on Saturday, but it felt a bit crappy. So did three sets of 2 x 400m, 30 seconds between each pair then three mins between pairs. |
| Cycling 40:00 [3] | |
| |
| To work, then to Gav's for a homemade steak pie (yum), then a dash home again before it got too dark. |
Tuesday May 1 |
| Cycling 20:00 [2] | |
| |
| Just into work. |
| Cycling 1:11:31 [3] | |
| ahr:118 max:160 rhr:51 slept:8.0 |
| Had a humungous day at work and was knackered and didn't leave till after intervals had started, It was a beautiful evening and didn't want to waste it however, so I did an extended cycle back to Cramond and around in the evening sunshine and it was lovely. Will do intervals tomorrows, easy run with a couple of speed ups at the end thursday then rest Fri. |
Monday Apr 30 |
| Cycling 15:58 [3] | |
| ahr:133 max:160 slept:8.0 |
| Cycle into work speedily to get to section meeting. |
| Cycling 19:20 [3] | |
| ahr:128 max:162 |
| Cycle to the gym. |
| Strength 52:38 [3] | |
| ahr:110 max:148 slept:8.0 |
| Heavy weights session, fewer reps, more sets.
Hang jump shrug 32.5kg 4 x 5 sets
Back squat 50kg 4 x 5 sets
OH BB Split Push Press 25kg 4 x 5 kg
Bent Over Row 30kg 4 x 5 sets
Wood Choppers 11.4kg 2 x 10 sets up and down
BB Roll Outs 4 x 5
Supermans (Y,W,T,A) 3kg 4 x 3 sets
Felt pretty tough.
|
| Cycling 19:19 [2] | |
| ahr:111 max:142 |
| Cycling back from the gym. |
| Running 26:29 [2] | |
| ahr:138 max:148 shoes: Saucony Cohesion |
| Recovery run, feeling good and enjoying the evening sunshine. |
Sunday Apr 29 |
| Running 3:00 [5] | |
| |
| Heh heh, crazy dash across town with bags to get to Queen Street! |
Saturday Apr 28 |
| |
| Event: Tiomila 2007
|
| Running 20:00 [2] | |
| |
| Tio warm up. |
| Relay race 1:09:49 [5]***** 9.2 km (7:35 / km) | |
| ahr:190 max:199 slept:9.0 shoes: Shiny silver integrators |
| Final leg at Tio Mila. Ran well until the last km when I faded and couldn't stick with a pack that passed me. Still not going with confidence through the green stuff, but navigating well in the white. Being indecisive at the start on the tracks. Overall pleased with how I approached the race mentally, was much calmer than at the Venla crash out, but I'm capable of orienteering much better than I did. |