Training Archive: BecksIn the 7 days ending 2007-08-17:
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| S | S | M | T | W | H | F | ||||||||||||
Friday Aug 17 | ||
| Cycling 14:24 [2] | |
| slept:7.0 | ||
| Cycle to work. | ||
| Cycling 18:48 [2] | |
| And back home again. | ||
| Recovery 32:44 [2] | |
| ahr:133 max:147 slept:7.0 shoes: Saucony Cohesion | ||
| Nice easy recovery run round Craiglockhart. Legs and everything feeling fine but a bit detached, think I'm tired. Lie in tomorrow, yey!
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Thursday Aug 16 | ||
| Cycling 1:09:32 [3] | |
| ahr:104 max:152 slept:7.0 | ||
| Just four short cycles, to work, to George Square, back to work, then home. Not as tired as expected but in a rush to get out in the evening so didn't train. | ||
Wednesday Aug 15 | ||
| Cycling 15:38 [2] | |
| ahr:118 max:151 | ||
| Cycle into work, pretty routine. | ||
| Cycling 17:49 [2] | |
| ahr:111 max:149 | ||
| Cycle to George Square, feeling pretty dead legged and slow.
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| Circuits 46:24 [3] | |
| ahr:117 max:155 slept:8.0 shoes: Saucony Cohesion | ||
| Pretty hasty core/balance session at the Pleasance in my hour of alpha screen incubation time.
Ankle hops 2 x 6 Power skip 3 x 6 Low hurdle jump 3 x 6 Long jumps 2 x 4 Box jump 3 sets Olympic moves 20kg 3 sets Walking lunges 15kg 3 x 10 Pull ups 3 x 10 Candlesticks - running out of time so did 3 sets of 5 there and back instead od 3 sets of ten one way. Bit rushed, more tired by the end than I should have been. The absence of crazy/irritating gym types on Monday was more than compensated for today by a very scary lady doing her own circuit in her head. 1000 yard stare, not eaten in months, continuously exercising the whole time I was there but doing every exercise really badly, breathing like on the edge of orgasm and generally frightening everyone in the place. Actually a mentally. Go out, get drunk, laugh at something and remember what it is to be human please. Terrifying. | ||
| Cycling 13:55 [2] | |
| ahr:111 max:150 | ||
| Cycle back to the Western | ||
| Cycling 17:13 [2] | |
| ahr:118 max:147 | ||
| Cycle back home...good day at work! | ||
| Running race 44:16 [5]9 km (4:55 / km) +200m 4:26 / km | |
| ahr:183 max:190 shoes: Integrators | ||
| My first ever hill race! Okay, so it was more cross country than hill, with only a small amount of climb, but the fact that I turned up, ran up that hill, then a very long way along the flat on the way back is huge step for me! No idea whether I did well or badly, just know I really wanted a map on the final flat 4km to know when it finished - totally wrecked by the end! Stomach pretty much okay too, good stuff. And the rain held off and the views were amazing across the Forth. | ||
| Cycling 46:00 [2] | |
| Argh, wanted to go to Jesse's to watch a video but the boys faffed for so long that by the time I had got half way through my tea (and decided to put the rest in a tupperware container to eat chez Jesse) I realised I woudln't be able to get back on a bus and so had to jump on the bike again. Now I like a good night time cycle generally, but post midnight all the way up sodding Leith Walk after plyometrics and a hill race...boy, I'm going to sleep tonight! Easy day tomorrow methinks! | ||
Tuesday Aug 14 | ||
| Cycling 15:03 [2] | |
| ahr:112 max:145 slept:9.0 | ||
| Much better sleep last night and feeling rejuvenated today. Cycle into work. | ||
| Intervals 33:19 [4] | |
| ahr:163 max:190 slept:9.0 shoes: Saucony Cohesion | ||
| Nice wee little intervals set at lunchtime, 6 mins warm up, 10 x 90 30s, then 7 or so mins warm down back to work. All on hard surface but away from the roads - really good. Legs felt much looser and certainly appreciated the stretch afterwards. | ||
| Cycling 17:04 [2] | |
| ahr:125 max:158 | ||
| Pretty beasting cycle home to try and avoid the rain.
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Monday Aug 13 | ||
| Cycling 10:39 [2] | |
| ahr:125 max:144 slept:7.0 | ||
| Bit of a restless night's sleep, kind of annoying, thought I'd be straight out after the huge run yesterday. No such luck! Must have been thinking about something, but no idea what. Anyways, cycle into the gym, left knee a bit achey. | ||
| Strength 46:39 [3] | |
| ahr:107 max:155 slept:7.0 shoes: Saucony Cohesion | ||
| As knee was being a bit twingy did a medium session of the weights today but really focussed on the technique, especially getting as big a shrug as possible in the clean. Shape not very good at all on the overhead squat, knee must have taken quite a pounding over the last three days, though didn't notice it at all when running.
Clean from blocks 30kg 4 x 5 Push press 25kg 4 x 5 OH Squat 20kg 4 x 5 BB roll outs 3 x 10 Pull downs 22.5kg 3 x 10 | ||
| Cycling 12:45 [2] | |
| ahr:127 max:157 | ||
| Almost every traffic light in my favour this time, a rather speedy trip to work despite the actually pretty strong wind outside. | ||
| Cycling 19:39 [3] | |
| ahr:115 max:148 | ||
| Tough cycle home in the increasing wind...was going to recovery run but feel a bit rub in general so am just going to laze around at home for a wee while instead. | ||
Sunday Aug 12 | ||
| Long run 2:20:50 [4]20 km (7:02 / 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 | ||
| 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. | ||