Training Archive: BecksIn the 7 days ending 2007-06-08:
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| S | S | M | T | W | H | F | |||||||||||||||||
Friday Jun 8 | ||
| Cycling 13:20 [2] | |
| ahr:122 max:148 | ||
| Cycle to gym | ||
| Strength 48:37 [4] | |
| ahr:108 max:150 | ||
| Final strength session before World Cup. Got a twinge in my right arm halfway through and so didn't complete the session. Twinge had gone by lunchtime.
Clean lift 37.5kg 4 x 3 Quarter squat 65kg 4 x 4 BB OH Press 32.5kg 2 x 3 Cable leg add/abduction 7 kg 3 x 10 each way | ||
| Cycling 16:44 [2] | |
| ahr:109 max:141 | ||
| Cycle to work from the gym | ||
| Cycling 12:51 [3] | |
| ahr:126 max:158 | ||
| Cycle to Waverley to meet mum. | ||
Thursday Jun 7 | ||
| Cycling 8:38 [2] | |
| ahr:126 max:147 | ||
| Cycle into George Square. | ||
| Cycling 15:01 [2] | |
| ahr:110 max:141 | ||
| Cycle into work from George Square. | ||
| Cycling 16:55 [3] | |
| ahr:125 max:156 | ||
| Cycle home from work. | ||
| Orienteering 28:53 [4]**** | |
| ahr:165 max:187 shoes: Saucony Cohesion | ||
| Sprint race training. 1237 run to Astley Ainslie, then 16.16 race round the grounds. Unknown territory but was planning ahead well, navigating in control and running well - legs stiff but going well. | ||
| Recovery 12:37 [2] | |
| ahr:153 max:166 shoes: Saucony Cohesion | ||
| Run back from AA to home. | ||
Wednesday Jun 6 | ||
| Cycling 31:05 [2] | |
| ahr:124 max:152 | ||
| Cycling from work via home to gym. | ||
| Cycling 18:00 [2] | |
| Cycling into work. | ||
| Circuits 49:28 [3] | |
| ahr:107 max:160 shoes: Saucony Cohesion | ||
| Running tech session with Steve. Just the two of us so loads of good advice. A bit of drills, some jumping and some exercises all focussing on control and placing feet with confidence. Really good. | ||
| Cycling 9:59 [2] | |
| ahr:125 max:157 | ||
| Cycle home | ||
Tuesday Jun 5 | ||
| Cycling 14:41 [2] | |
| slept:7.0 | ||
| Cycling to work. Seem to have much more energy having an easier week than last week, this is good!
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| Cycling 18:44 [2] | |
| Cycle home from work. Still full of energy but stomach still all over the place. | ||
| Intervals 1:04:00 [5] | |
| ahr:145 max:195 slept:7.0 shoes: Saucony Cohesion | ||
| Highest heart rate in ages. Today was an awesome intervals session, pushed hard the whole way, and it hurt the whole way, but the times were good and felt great afterwards. Session was 5 sets of 400m (20secs) 400m (3 mins), and the times were something like:
Warm up 27.35 Jog 1.15 (0.20), 1.18 (3.00) 1.13 (0.20), 1.18 (3.00) 1.13 (0.21), 1.16 (3.00) 1.14 (0.20), 1.17 (3.00) 1.13 (0.21), 1.15 Warm down 10.03 to Sports Union office. | ||
| C • nice job! 1 | ||
| Recovery 19:00 [2] | |
| ahr:155 max:170 | ||
| Recovery run back from the gym. Stomach nastiness subsiding and legs feeling surprisingly good. Yey for that! | ||
Monday Jun 4 | ||
| Cycling 11:39 [2] | |
| ahr:133 max:151 slept:7.5 | ||
| Cycle to the gym. | ||
| Strength 55:20 [5] | |
| ahr:116 max:151 slept:7.5 shoes: Saucony Cohesion | ||
| Penultimate strength session, back to set one. Am feeling a bit better technique wise with the cleaning, but had reached failure by the end of the last set! Really tough morning, felt good to finish though and I'm amazed at the difference between me now and me six months ago! Went something like this:
Power clean (thigh) 35kg 4 x 3 Push press 32.5kg 4 x 4 Back squat 57.5kg 4 x 3 Hanging leg raise (L,R, OH) 3 x 3 Candlesticks (pike) 3 x 6 (wobbly!) | ||
| Cycling 15:30 [2] | |
| ahr:119 max:147 shoes: Saucony Cohesion | ||
| Cycle to work. | ||
| Cycling 16:36 [3] | |
| Feeling good, speed cycle back home. Actually got sweaty for once!
| ||
| Recovery 1:01:46 [2] | |
| ahr:138 max:151 slept:7.5 shoes: Saucony Cohesion | ||
| Gossip runs are soooo much more fun when you both have plenty of gossip! I won't reveal my partner in crime but it was a fun run full of giggles and overexcited heart ratedness making even the Meadows look interesting. Feeling pretty loose, guess the weekend was pretty relaxing in comparison to last week. Looking forward to intervals tomorrow, hope the stomach sorts itself out, has been iffy since Friday. Good day, good day :) | ||
Sunday Jun 3 | ||
| Orienteering 32:57 [5]**** | |
| ahr:166 max:184 slept:10.0 shoes: Shiny silver integrators | ||
| Good night's sleep and a trip to Tentsmuir for some middle race practice. Running really strongly and navigating well, maybe aiming off a little too dramatically on the ridges but readintg the detail well at speed. Much more encouraging than yesterday! | ||
Saturday Jun 2 | ||
| Cycling 27:42 [2] | |
| ahr:123 max:167 slept:4.0 | ||
| Cycling to Blackford in the most stupid way possible. | ||
| Orienteering 19:44 [4]***** 2 km (9:52 / km) | |
| max:189 spiked:9/12c slept:4.0 shoes: Shiny silver integrators | ||
| Graeme's sprint O training in Blackford quarries. After the events of last night my head wasn't really with the orienteering, and badly overshot most things for the first few controls. Wasn't going by the old laws of sprint, and too much running and hoping. Must sprint as much as possible in the next week I think to sharpen up my sprint brain. Not overly impressive, but running physically well despite lack of sleep :s | ||
| Recovery 18:43 [2]*** | |
| ahr:154 max:175 spiked:7/7c slept:4.0 shoes: Shiny silver integrators | ||
| Jog round 7 controls on the longer course to collect them in and loosen up. | ||
| Cycling 13:47 [2] | |
| ahr:127 max:157 | ||
| Cycle home and back to back...yey! | ||