Training Archive: BecksIn the 7 days ending 2007-05-18:
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| S | S | M | T | W | H | F | ||||||||||||||
Friday May 18 | ||
| Cycling 18:48 [2] | |
| ahr:112 max:141 | ||
| Cyel to gym in the morning. | ||
| Strength 52:51 [4] | |
| ahr:105 max:143 shoes: Saucony Cohesion | ||
| Strength session number two in the gym. Feeling better than I did on Monday.
Single leg squat 32.5kg 4 x 6 OH Split DB Shoulder press 18kg 4 x 6 DB Row 14kg 4 x 5 CGSLDL 52.5kg 4 x 4 Rissian twists 9kg 4 x 4 Bird dogs eyes closed 3 x 15 Side planks eyes closed 3 x 20secs each side | ||
| Cycling 16:33 [2] | |
| Into work from the gym. | ||
| Cycling 27:04 [2] | |
| Cycle home from work. | ||
Thursday May 17 | ||
| Cycling 15:21 [2] | |
| slept:8.0 | ||
| Speed cycle into work! Feeling a bit more energetic today. | ||
| Cycling 22:00 [2] | |
| Cycle home, a bit slow, quads hurting! | ||
| Intervals 1:03:34 [4] | |
| ahr:163 max:187 slept:8.0 shoes: Saucony Cohesion | ||
| Was feeling a lack of motivation for training after a long day at the lab, so needed a it of a different session to persuade me to go out of the door. So did 50 minutes of those crazy 15 x 15 Foxdals and really enjoyed them. Went on paths, up hills, through thick grass, etc etc, and the really short interval really helps you focus on good running style in all directions, and was tougher aerobically than I was expecting. Powered up Craiglockhart to end the session, then jogged back down home. Really enjoyed it, good way to get myself out after feeling totally whacked and demotivated. | ||
Wednesday May 16 | ||
| Cycling 1:11:55 [2] | |
| Cycling to Leith PS, to work, then back home. Really busy day and totally knackered so no circuits, just a restful evening of first year report writing! | ||
| Orienteering 50:13 [3]***** 2.5 km (20:05 / km) | |
| ahr:139 max:164 shoes: Saucony Cohesion | ||
| Possibly one of the hardest things I have ever done! Line course in the intricate part at Lossie, time includes run out and back. Really really tough, had to go out a couple of times and come back in to refocus. Reading the lines much better by the end, but took some really powerful concentration. Fantastic day's training. | ||
Tuesday May 15 | ||
| Cycling 40:00 [3] | |
| To work and back. Stiff! | ||
| Intervals 1:41:41 [5] | |
| ahr:149 max:195 slept:7.0 shoes: Saucony Cohesion | ||
| Intervals. Was angry about a terrible day at work and despite weird dry throat feeling again had an awesome session. Distances were 800m, 2 x 600, 3 x 400, 3 x 200, 3 x 200, times were:
Warm up: 37.09 2.25 (3.00), 1.57 (0.40), 2.00 (3.00), 1.15 (0.40), 1.17 (0.41), 1.17 (3.00), 0.34 (0.40), 0.33 (0.40), 0.33 (3.00), 0.32 (0.40), 0.32 (0.40) 0.33 Die. Warm down 34.10 | ||
Monday May 14 | ||
| Cycling 12:41 [2] | |
| ahr:122 max:143 | ||
| To the gym first thing, really stiff. | ||
| Strength 1:01:43 [5] | |
| ahr:105 max:141 shoes: Saucony Cohesion | ||
| Heavy weights session, really tough, couldn't manage many split push presses at all.
Jump shrug 35kg 4 x 5 Back squat 52.5kg 4 x 5 OHBB Split Push Press 30kg 2.5 x 4 Bent over row 32.5kg 4 x 5 Wood choppers 4th weight down 2 x 10 up and down BB Roll Ouyts 4 x 5 Supermans 4kg 3 x 3 | ||
| Cycling 14:58 [2] | |
| ahr:128 max:153 | ||
| Back to work from the gym. | ||
| Cycling 13:52 [3] | |
| ahr:136 max:160 | ||
| Speed cycle to the Links for recovery run. | ||
| Recovery 46:47 [2] | |
| ahr:137 max:156 shoes: Saucony Cohesion | ||
| Recovery run with Kir. Boring plod around the Meadows enlightened by my heart rate going over the 70% limit when I got angry about something. Brilliant. | ||
| Cycling 10:00 [3] | |
| Back home from Kir's post lovely Fi cooked lasagne. | ||
Sunday May 13 | ||
| Orienteering 1:08:41 [5]**** 6.2 km (11:05 / km) +400m 8:23 / km | |
| ahr:174 max:183 spiked:10/15c slept:7.0 shoes: Shiny silver integrators | ||
| SOL at Glen Truim. Ran hard the whole way but not necessarily fast with some beasting hills. Certainly coped far better with the tough terrain than last weekend. Orienteered confidently but was slightly thrown by a few map errors. | ||
| Running 30:34 [2] | |
| Warm up and down for Glen Truim. | ||
Saturday May 12 | ||
| Orienteering 1:03:40 [4]***** 5.5 km (11:35 / km) | |
| ahr:165 max:190 spiked:11/13c slept:10.0 shoes: Shiny silver integrators | ||
| Kitch's free line exercise at Loch Vaa. Totally couldn't read the mao on the first couple, then talked through the next three or so with Andy, got into the map, regained my focus and much better after that. Bit hungry so not running brilliantly but keeping going slowly but strongly through the heather. | ||
| Orienteering 1:08:09 [4]***** 7.3 km (9:20 / km) | |
| ahr:169 max:185 spiked:16/19c shoes: Shiny silver integrators | ||
| Brown course at Craigbui. Really wet but brilliant area, nice course with some varied leg length and visiting the sparse trickier areas of the maps. Running strongly and really enjoyed it, finding controls generally confidently aside from a couple of misinterpretations of what was going on. | ||