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Training Log Archive: Becks

In the 7 days ending May 6, 2007:

activity # timemileskm+m
  Cycling5 5:06:08
  Running3 1:41:57 6.52 10.5
  Orienteering1 1:20:48 5.72(14:08) 9.2(8:47) 24514 /19c73%
  Strength1 52:38
  Relay1 40:33 3.23(12:33) 5.2(7:48) 11515 /18c83%
  Intervals1 37:29
  Total7 10:19:33 15.47 24.9 36029 /37c78%
averages - sleep:8.9 rhr:48

» now

Sunday May 6, 2007 #

Running 20:00 [2]

Warm up and down before relay.

Relay race 40:33 [5] ***** 5.2 km (7:48 / km) +115m 7:01 / km
ahr:188 max:198 spiked:15/18c slept:6.0 shoes: Shiny silver integrators

After a rubbish night's sleep I decided to approach today's race properly, with a really decent warm up, some a bit of motivation and forgetting about yesterday. I dunno if it's that or the relay atmosphere that worked, but probably both. Was sluggish at the start up the hill but once we hit the complicated stuff was away, running relatively well (but still not my best, quads felt wobbly going downhill) but orienteering well, planning ahead, taking good routes and doing my own thing. Came back first on first leg, just managing to stay ahead of Laura who was running much more strongly than me. Much better.

Saturday May 5, 2007 #

Orienteering race 1:20:48 [4] ***** 9.2 km (8:47 / km) +245m 7:45 / km
ahr:187 max:196 spiked:14/19c rhr:44 slept:8.0 shoes: Shiny silver integrators

What a load of rubbish. Something in my head in the way I approach classic races is totally wrong. To start, the course planning at the British Champs today was shocking. Really, really shit. Not a single real technical challenge, and no route choice after the final details said "runnable open moorland." Had I know I was to be faced with 1.7km of up to my knees shit heather I'd have taken the path route I discounted. But still, I should have gone, it's shit, let's get it over with as quick as possible, but instead I could find no motivation, was angry and orienteering poorly, and just hated every step. I need to deal with this problem, because I'm not going to like every course out there and I shouldn't even be assessing whether it's a good or a bad course, just running. I've let myself down and I'm getting on the e mail to Steve Sylvester tomorrow.

Friday May 4, 2007 #

Cycling 40:00 [2]

Just cycling to work and back.

Thursday May 3, 2007 #

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, 2007 #

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, 2007 #

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, 2007 #

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.

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