Training Archive: BecksIn the 7 days ending 2007-05-11:
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| S | S | M | T | W | H | F | |||||||||||||
Friday May 11 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Cycling 30:00 [2] | |
| To work and then back from Clerk Street post fab haircut. | ||
Thursday May 10 | ||
| Long run 1:27:43 [4] | |
| ahr:169 max:186 slept:6.5 shoes: Integrators | ||
| Awesome early morning run in the Pentlands with Eddie. Parked up at Hillend, up Hillend with quads totally burning and ferocious wind, then across to Caerketton, Allermuir, Castlemuir, round the bottom of the military training area then the long slow drag back up the valley, over the col between Allermuir and Capelaw, then back underneath the hill tops to Hillend. Some good leg burning and great to be out so early when the place is deserted. Just a shame I got to work by 9.43 and everything was BROKEN! BROKEN I tell you. | ||
| Cycling 18:00 [2] | |
| Cycle into work. Thighs totally burning on the flat and uphills. Sign of a good run this morning! | ||
Wednesday May 9 | ||
| Cycling 13:56 [2] | |
| ahr:120 max:141 slept:7.0 | ||
| Cycle to the gym. | ||
| Strength 48:07 [4] | |
| ahr:117 max:151 slept:7.0 shoes: Saucony Cohesion | ||
| Set 3. Hard work, but pushed through them and really feeling a difference in the way everything is moving!
Clean from blocks 30kg 4 x 5 Split jerk 25kg 4 x 4 BB Lunge 25 4 x 4 DB Fitball pullover 14 kg 4 x 4 Leg raises (l,R & OH) 3 x 3 (Ouch!) | ||
| Cycling 15:59 [2] | |
| ahr:109 max:147 | ||
| Dodging the crazy rush hour traffic down Leith Walk to Leith Primary. | ||
| Cycling 14:35 [2] | |
| ahr:131 max:145 | ||
| Cycling from Leith PS into work - Felt like a loooong drag! | ||
Tuesday May 8 | ||
| Cycling 20:00 [2] | |
| Into work. | ||
| Cycling 16:11 [2] | |
| ahr:123 max:155 | ||
| Up to the Meadows for intervals. | ||
| Intervals 53:16 [5] | |
| ahr:150 max:195 slept:7.5 shoes: Saucony Cohesion | ||
| Intervals felt rubbish today. Was 3 sets of 2 x 800m, 1 min between pairs and supposed to be 4 mins between sets. However no girls turned up and the boys shortened their rest to 3 mins, I thought I would run faster with someone to chase than alone with full rest, so had 2.5min rest and set off just behind the boys. Stomach feeling much better, didn't eat after 2pm this aft and this seemed to help, but legs had no power again - think I need to talk to Steve about the weights. Also throat was really dry - not sore or tickly, just stupidly dry. Hmm. Anyways, times were:
2.27 (1.00), 2.31 (2.30), 2.31 (1.00), 2.34 (2.30), 2.32 (1.00), 2.34. | ||
| Cycling 12:15 [2] | |
| ahr:129 max:163 | ||
| Cycle back home post intervals warm down jog. | ||
| Note | |
| Saying that, just looked back, and the last time I did 800s 2.31 was my fastest with the others being around 2.38. So must be running better than I feel I am. | ||
Monday May 7 | ||
| Cycling 12:58 [2] | |
| ahr:127 max:151 slept:6.0 | ||
| Rubbish night's sleep again, kept waking up all over the place. Still got up early for the gym. Cycling to gym. | ||
| Cycling 17:55 [2] | |
| ahr:125 max:153 | ||
| Cycling from gym to work. Legs hurting but moving fast. | ||
| Strength 57:44 [4] | |
| ahr:110 max:150 slept:6.0 shoes: Saucony Cohesion | ||
| Very heavy gym session set two. Legs feeling a bit less wobbly after yesterday and got a really good session in.
Single leg squats 30kg 4 x 6 Split DB Push Press 16kg 4 x 6 CGSLDL 50kg 4 x 5 (ouch) DB Row 12kg 4 x 6 Russian twists 8kg 4 x 4 Bird dogs 2 x 15 3 x 20secs side planks eyes closed | ||
| Cycling 21:29 [2] | |
| ahr:119 max:153 | ||
| Cycling back from work. | ||
| Running 33:47 [2] | |
| ahr:136 max:149 shoes: Saucony Cohesion | ||
| Quick recovery run before heading off to Glasgow for some gigs. Much faster than I have been for weeks without going over the 144, could actually move up the hill to Craiglockhart. Feeling generally quite a lot better. Good! | ||
Sunday May 6 | ||
| 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 | ||
| Event: British Orienteering Champs - Individual | ||
| 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. | ||