Training Archive: BecksIn the 7 days ending 2007-06-01:
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| S | S | M | T | W | H | F | |||||||||||||||
Friday Jun 1 | ||
| Cycling 13:59 [2] | |
| ahr:114 max:142 | ||
| Cycle to the gym. | ||
| Strength 53:16 [4] | |
| ahr:106 max:144 slept:7.0 | ||
| Strength session number two of World Cup build up program. Took a bit of trying to get the add & abduction stuff right so that wasn't great, but had to rush off to Leith PS. Session was:
Power clean from thigh 32.5kg 4 x 3 Power quarter squat 60kg 4 x 4 OH BB Press 30kg 4 x 3 Cable Leg Add/Abduction 7kg 3 x 10 DB Row 14kg 2 x 10 | ||
| Cycling 13:41 [2] | |
| ahr:119 max:148 | ||
| Cycling from gym to Leith PS to give out prizes in Assembly! | ||
| Cycling 17:59 [2] | |
| ahr:113 max:134 | ||
| Cycle from Leith PS to work - actually feeling a lot better than I have done all week despite last night's tough session. Maybe it's just because I finally serviced my bike so it actually goes somewhere now. | ||
| Cycling 20:00 [2] | |
| Cycle home from work - end of my heavy week. Phew! | ||
Thursday May 31 | ||
| Cycling 15:00 [2] | |
| ahr:115 max:148 | ||
| Cycle to KB. | ||
| Cycling 22:52 [2] | |
| ahr:111 max:150 | ||
| From KB to work. | ||
| Cycling 16:51 [2] | |
| ahr:121 max:153 | ||
| To George Square from work, pretty speedily. | ||
| Cycling 13:42 [2] | |
| Back home from George Square. | ||
| Intervals 40:35 [5] | |
| ahr:166 max:183 shoes: Saucony Cohesion | ||
| 40 minutes of 15 x 15s. Some flat hard surface, some softer terrain. By the last ten minutes everything was screaming but felt good to finish the session! | ||
| Recovery 9:12 [2] | |
| ahr:141 max:157 shoes: Saucony Cohesion | ||
| Managed to warm down for ten mins after but so sore I walked the rest of the way home. Hardcore! | ||
Wednesday May 30 | ||
| Cycling 30:08 [3] | |
| ahr:140 max:167 | ||
| Cycling up to Bonaly, all uphill, hard work, knees pretty sore. | ||
| Cycling 35:13 [2] | |
| ahr:116 max:149 | ||
| Cycling back from Bonaly to work. | ||
| Cycling 20:06 [2] | |
| ahr:125 max:159 | ||
| From work to the gym. | ||
| Circuits 51:39 [2] | |
| ahr:102 max:180 | ||
| Technique etc session with Steve. Some drills, jumping, core lunges with bars etc. A bit of stretching at the end. | ||
| Cycling 19:51 [2] | |
| ahr:103 max:142 | ||
| Easy cycle back from the gym. | ||
Tuesday May 29 | ||
| Cycling 16:31 [2] | |
| In to work | ||
| Cycling 21:07 [2] | |
| Back from work, feeling a bit wobbly and hungry. | ||
| Intervals 1:10:39 [5] | |
| ahr:152 max:196 slept:8.0 shoes: Saucony Cohesion | ||
| Intervals session. Was feeling really wobbly after getting of the bike so had some porridge and cereal and hour before leaving, but it was too much and the stomach was a nightmare the whole time, really uncomfortable and dying for the loo, which held me back loads. Session was two warm up 200s with a job back, three mins off then three sets of 600, 400, 200, 40 secs between, three mins between sets. Time not great but not utterly disastrous either, at least pretty consistent. Legs tight at the start but were loosening up as stomach was getting worse, bah! Anyway, times were:
Warm up 28.52 0.35 (1.29) 0.36 (1.20) (3.00) 1.59 (0.40), 1.18 (0.40), 0.35 (3.00) 1.59 (0.40), 1.18 (0.40), 0.35 (3.00) 1.58 (0.40), 1.17 (0.40), 0.35 Warm down 13.02 Straight to Gav's for tea. Beautiful cod and spinach and potatoey goodness. Yum! | ||
Monday May 28 | ||
| Cycling 14:55 [2] | |
| ahr:118 max:136 slept:9.0 shoes: Saucony Cohesion | ||
| Cycle to the gym, feeling a bit stiff! | ||
| Strength 45:49 [4] | |
| ahr:111 max:150 slept:9.0 shoes: Saucony Cohesion | ||
| Steve's wind up program for World Cup Prep. Really pretty tough, the pikes at the end were a struggle and could feel every muscle in my core straining.
Power clean 30kg 4 x 3 Push press 30kg 4 x 4 Back squat 55kg 4 x 3 Hanging leg raise 3 x 3 Candlesticks (pike) 3 x 6 Whew! | ||
| Cycling 15:28 [2] | |
| ahr:119 max:144 | ||
| Cycle into work | ||
| Cycling 26:30 [2] | |
| cycle home via Sainsburys. | ||
| Recovery 1:14:02 [2] | |
| ahr:135 max:154 slept:9.0 shoes: Saucony Cohesion | ||
| Recovery run. Everything feeling a bit tight for a long way at the start, but moving pretty fast for my 70%, probably the fastest yet. Easingup by the end by left knee a bit achey again. | ||
Sunday May 27 | ||
| Running 25:45 [2] | |
| ahr:122 max:157 rhr:39 slept:9.0 shoes: Shiny silver integrators | ||
| Had a bizarre nose bleed which woke me up this morning but then decided to run at Rogie and really glad I did. Warm up. | ||
| Orienteering race 1:18:57 [5]***** 7.7 km (10:15 / km) +245m 8:51 / km | |
| ahr:176 max:187 spiked:11/19c rhr:39 shoes: Saucony Cohesion | ||
| SOl at Rogie, W21L. Sublime course planned by Eddie with a technical challenge, physically tough and plenty of leg length variation and route choice. Just managed to scrape a win despite big spoon at number 1 and a couple of other nearly minute errors. Was running the legs well but then messing up a bit in the circl, struggling to focus and switch orienteering styles I think as I'm not so use to attacking the long legs that well. Still, enjoyed it loads and dead chuffed, was giving up on classic races and that has restored my faith. | ||
Saturday May 26 | ||
| Orienteering 1:52:38 [4]**** 8.2 km (13:44 / km) | |
| ahr:161 max:177 spiked:7/11c rhr:42 slept:8.0 shoes: Shiny silver integrators | ||
| Oh my god. Route choice course at Whiteash wood, an area that looks nice and continental on the map but is in fact a majorly physical jurassic park type beast with huge chasm like ravines that swallow you whole. I foolishly offered to collect the controls in from the second half of the course and so completed the beast, aside form never finding number eight and having to send the boys back for it. What a mission! Felt like I really achieved something this morning though,and was still running by the end despite the major physicalness. | ||
| Orienteering 41:53 [4]*** 4.5 km (9:18 / km) | |
| ahr:170 max:183 spiked:14/18c rhr:42 shoes: Shiny silver integrators | ||
| Fine O exercise at Lossie, control picking legs through the intricate stuff with some longer legs out then back in again. Better than the last time I was there, but still too much compass and hoping really. | ||