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Training Log Archive: Becks

In the 7 days ending Aug 12, 2007:

activity # timemileskm+m
  Long run1 2:20:50 12.43(11:20) 20.0(7:03)
  Orienteering2 1:38:04 7.52(13:03) 12.1(8:06) 33025 /37c67%
  Cycling3 1:34:09
  Running2 1:00:36 1.06 1.7
  Strength1 57:41
  Intervals1 32:07
  Total6 8:03:27 21.0 33.8 33025 /37c67%
averages - sleep:13.7

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Sunday Aug 12, 2007 #

Long run 2:20:50 [4] 20.0 km (7:03 / km)
ahr:167 max:189 slept:10.0 shoes: Integrators

Spent the night just east of Crianlarich with mum and dad, and wanted to run up a Munro today, but the weather was crappy so I decided to stick in the valleys, which were actually pretty sunny places instead. I ended up plumping for running the West Highland Way back from Bridge of Orchy, through Tyndrum, to Crianlarich, and then the extra three km back to the chalets. Boy was it a bit of a mission! Got a nasty stictch around Tyndrum which was only sorted by some severe uphill in the forest afterwards. That was great fun with lots of undulations, so the time passed pretty quickly. In the last flat 3km next to the main road though the heavens opened and I got pissing wet and my legs really tightehed up - the hardest 14 or so minutes of my life. Still, when I got back and looked at the map it was an awesome session, and I certainly made the most of my weekend. Ow now though! Weights tomorrow could be interesting...

Toast and bed!

Saturday Aug 11, 2007 #

Orienteering race 1:07:20 [5] ***** 8.2 km (8:13 / km) +240m 7:10 / km
ahr:190 max:197 spiked:19/28c slept:9.0 shoes: Integrators

Day 6 of the six day at Anagach. Had an early start on the elite start list and went out playing it safe at the start before speeding up. Was mentally really good and focussed till Pippa caught me, then took me a couple of controls to refocus once she did. Was totally exhausted by the last loop and faffed quite a bit just before the spectator, thought less about route choice and had to force myself to concentrate. As a result 25 onwards was much better and I didn't really lose any time in the final loop. Good race, and finished fourth, 4.28 down on Pip, which at 0.5mins per km down makes it my closest classic race yet this year. Something to be pleased about. Certainly felt so much stronger than ever before in terrain, and my bum ached afterwards so I guess the right muscles were doing the work! Time loss as follows:

3-4 Split not actually down at all but failed to see ride junction just south of control, so faffed slightly going in too early. Realised after 10 secs or so and popped over the small rise into the right depression
5-6 Too lazy to climb hill and so came out too far to right, had to run up track to control
7-8 Biggest mistake, crossed large re entrant higher than I thought at speed and dropped into the wrong depression, hitting number 9 first instead. 1.17 down.
10-11 Really hesitated, struggled to make anything fit after drifting to the east from attack point.
12-13 Legs didn't want to lose height, and hit the spur of the control way too high but brain reluctant to drop down. Caught here by Pippa.
14-15 Wasn't concentrating, trying to stick with Pip. Lost contact at the end of leg and hesitated going into control from wrong side of large depression
20-21 No error but really really physically drained across here. Resigned myself to losing Pip to enable me to finish the course!
21-22 Not thinking straight and crossed to round hill with boulder meaning I had to cross two nasty deep marshes to get to control instead of one
22-23 Didn't think about route choice and drifted, hit ditch and didn't know what was happening - control was on a clearing but veg badly mapped. After messing this one really tried hard to refocus, and it worked for the rest of the course.

Friday Aug 10, 2007 #

Running 9:37 [3] 1.7 km (5:39 / km)
ahr:159 max:187 slept:12.0 shoes: Integrators

Warm up run to the start for Camerory.

Orienteering race 30:44 [5] **** 3.9 km (7:53 / km) +90m 7:04 / km
ahr:191 max:200 spiked:6/9c slept:12.0 shoes: Integrators

Day 5 of the Scottish, Middle race at Camerory. Had a relatively clear run, some hesitation and a bad forced route choice but no real errors. Must have been running harder than I though looking at my heart rate! Certainly legs felt heavy mid race but then eased up by the end, I guess my first time in proper terrain for a while. Was surprised to win by 2.10, I guess my legs were fresher than most and I didn't make any real proper errors. Cool!

2-3 Was too high up slope, and hesitated before dropping in
4-5 Dead legged before hit the open
6-7 BAd route choice, got forced lower than I wanted by the slope and rock and had to climb significantly at the end of the leg.

Thursday Aug 9, 2007 #

Note
(rest day)

Lots of driving and stuff and no exercise. Next three days should be awesome though!

Wednesday Aug 8, 2007 #

Cycling 14:01 [2]
ahr:127 max:155 slept:6.0

Argh not enough sleep again. Went to see Andrew McLellands mix tape last night and then a very worthy play and then ate a biiiig baked potato with beans and cheese at the City Restaurant before Spiegelling it for a little longer. The good thing about Val going will be a return to the land of 8/9 hours sleep. I'm really tired today so I'm going to go home and nap instead of going to the gym. Then head up to the six day tomorrow aft. Yey for that!

The sun's shining again today. Yey for that too!

Tuesday Aug 7, 2007 #

Cycling 14:42 [2]
ahr:127 max:150 slept:5.0

Slept terribly again last night, not really aided by being woken up at 4am because "you must see this!" Will, fast asleep on the toilet, with patches of vomit in the sink, on the floor, and stinking. I tried to wake him up but he just moaned and pushed me away, so I left him there. Obviously then having thought about the toilet I was desperate for a wee and so couldn't sleep again until eventually half an hour later I heard Will's door slam, dashed to the loo (bleaching the sink while I was at it, bleurgh) and finally got back to bed at about 4am, up again at 8. Rubbish! But yes, don't listen to Battles. They mess with your brain and stop you sleeping. Probably more pre period nonsense. But anyway, yes, I cycled into work and my legs really ached. But the sun was shining, so I am determined today is going to be a good day.

Cycling 19:03 [2]
ahr:114 max:143

Cycle home after a relatively productive day.

Intervals 32:07 [4]
ahr:158 max:189 slept:5.5 shoes: Saucony Cohesion

Nothing serious, just 10 sets of 90x30s to get the legs moving a bit faster. Felt strangely detached from my body a bit, but felt lik eI was going pretty fast and certainly powering up the hills despite stiff quads. Probably just tired I guess from lack of sleep.

Monday Aug 6, 2007 #

Cycling 11:33 [2]
ahr:122 max:141 slept:7.5

Slept really badly last night (that's what you get for watching modern day Film Noir just before bedtime) and it was a real struggle to get out of bed this morning. Finally made it at seven, and onto the bike for the gym. Left knee a bit stiff following yesterday's mission.

Strength 57:41 [3]
ahr:114 max:161 slept:7.5 shoes: Saucony Cohesion

Strength session in the gym. Felt much better post cycle and had quite a good session. Think my snatches were a little better this time - definitely feeling it more in the shoulders than before.

Snatch from hip 22.5kg 4 x 5
Split jerk 22.5kg 4 x 4
Squat 55kg 4 x 5
DB row 14kg 3 x 10
DB shoulder press 8kg 3 x 10

Last shoulder press on left side was a real toughie. Good session!

Cycling 15:56 [2]
ahr:113 max:142

Frustrating cycle to work, every single traffic light hated me today. Slooooow.

Cycling 18:54 [2]
ahr:117 max:151

Cycle home, legs a bit stiff!

Running 50:59 [3]
ahr:161 max:190 slept:7.5 shoes: Saucony Cohesion

"Recovery" run with Val. There may have been a small amount of showing off involved, especially springing up the step in Colinton which was when the heart rate hit 190! Lovely run, he was a good match for me pace wise and it kept me going despite the fact my stomach felt awful. Wonder if it's something hormonal? Was bad at selection races just before last period and next one is about due...hmmm. Maybe.

Sunshine!

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