Training Archive: BecksIn the 7 days ending 2007-10-12:
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| S | S | M | T | W | H | F | |||||||||||||||
Friday Oct 12 | ||
| Event: Junior European Cup (JEC) | ||
| Cycling 4:11 [2] | |
| ahr:115 max:131 | ||
| Cycle into work. | ||
| Strength 1:15:50 [3] | |
| ahr:107 max:153 slept:7.0 shoes: Blue Saucony Grid | ||
| Last proper session of two heavy weeks and by god did it feel like it?! By the last exercise was totally done in, even post brief shoulder run from Steve the leg raises were super tough. Session was:
Clean and jerk 25kg 4 x 5 - my clean isn't great as the weight is too low Steve says - too much back bend. Have to have 5kg more next time apparently! Single leg squat 27.5kg 3 x 10 Push press behind head 27.5kg 4 x 5 3 Super sets of: 10 BB Roll outs 10 5kg medicine ball sit ups 3 x 3 leg raises. Bleurgh... | ||
| Cycling 13:41 [2] | |
| ahr:106 max:149 | ||
| Nice leisurely cycle to KB. | ||
| Cycling 13:41 [2] | |
| ahr:106 max:149 | ||
| Nice leisurely cycle to KB. | ||
| Cycling 8:05 [2] | |
| Leisurely cycle home. | ||
| Cycling 31:00 [2] | |
| ahr:107 max:150 | ||
| Cycle into work via Morrisons. Had an altercation with a very blonde woman who'd pulled to a junction completely over the cycle box, and as that box is purely there to protect cyclists from people like her, I pulled in front of her car. So she's beeps her horn, I turn round and motion that she is, in fact, occupying the entire cycle box, and so she just holds her horn down continuously. Because obviously I'm not at all a bolshy cyclist and this will make me cycle out of her way and not sit there once the light is green pretending I haven't noticed the change :) Tit. | ||
| Cycling 19:38 [3] | |
| ahr:123 max:162 shoes: Blue Saucony Grid | ||
| Very speedy cycle home trying to keep up with Ellen on her super quick road bike. Orchard Brae almost killed me and my thighs were screaming walking back up the stairs when I got home. Easy week next week, yey! | ||
Thursday Oct 11 | ||
| Cycling 21:29 [2] | |
| ahr:112 max:154 | ||
| Cycle to work via Tickets Scotland - I now have my Battles ticket and have tracked down my Mum one to a random place in Glasgow. Yey for that!
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| Cycling 23:24 [2] | |
| ahr:110 max:145 | ||
| Cycle home, every single light on the way back from Princes Street was red today. At least no one tried to kill me by Old School like the last two times. | ||
| Hills 1:11:16 [5]**** | |
| ahr:146 max:185 spiked:15/19c slept:7.0 shoes: Shiny silver integrators | ||
| Terrain/hills orienteering intervals,5 small loops, at least one decent one minute plus climb in each loop pluys some downhill through deep grass, leaping up crags etc. Ace session but feeling really tired in the legs, keeping going but really tough! Loop times were
Warm up 16.40 6.17 (2.00), 5.09 (2.01), 6.01 (2.00), 5.00 (2.00), 6.59 (5.56) Jog back over the hill to stay off the road 12.04. Knees cracking like crazy. Awesome session though! | ||
Wednesday Oct 10 | ||
| Cycling 16:49 [2] | |
| ahr:113 max:145 | ||
| Cycle to work.
| ||
| Cycling 33:40 [2] | |
| ahr:111 max:151 | ||
| Cycle to the gym via Polwarth. | ||
| Circuits 1:05:14 [3] | |
| ahr:100 max:150 slept:7.0 shoes: Blue Saucony Grid | ||
| Actual circuits session at runner's circuits today. One set of exercises focussing on drills, hops, bounds, jumps etc, one on single leg control, one on deep core and one on more upper body/core. By the last set containing dips and pull ups and BB rolls outs I was knackered. Really tough! | ||
| Recovery 39:29 [3] | |
| ahr:151 max:183 shoes: Blue Saucony Grid | ||
| Run round the Seat with Kitch, Rupert and Fran. Tough going up from Hunter's Bog as last week but feeling much better by the end than I did at the start. Nice stretch too, lovely evening - won't be light for much longer! | ||
Tuesday Oct 9 | ||
| Cycling 17:04 [2] | |
| ahr:124 max:149 slept:7.0 | ||
| Boo, first truly soggy cycle in of the winter. Really pouring it down, met Ellen on the way in and we had a bit of banter. Minging! | ||
| Cycling 19:42 [2] | |
| ahr:114 max:150 | ||
| Drier cycle home.
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| Intervals 1:01:44 [5] | |
| ahr:145 max:195 slept:7.0 shoes: Blue Saucony Grid | ||
| Intervals session. 5 x 800m with 90 secs rest. Was trying my best to convince myself out of it all afternoon but then turned up and thought I'd give it a go, and it was actually pretty ace. Had Stephanie to chase and was just ahead of the chasing pack of girls. Times were:
2.27 (1.42), 2.28 (1.28), 2.29 (1.25), 2.30 (1.24), 2.30 Ah, shame I didn't manage to go one second slower on the last one! Felt pretty good, times slightly down as it was really wet and slippy so needed extra care on the corners. Couldn't have done another by the end, pretty exhausted. | ||
Monday Oct 8 | ||
| Cycling 3:12 [3] | |
| ahr:129 max:144 slept:6.5 | ||
| Cycle to the Pleasance. | ||
| Strength 1:08:54 [3] | |
| ahr:103 max:147 slept:6.5 shoes: Blue Saucony Grid | ||
| Strength session down at the gym. Light weights as first time through the second set of exercises. Cable ones a bit weird at first and the whole thing took ages. Session went:
Over head squat 25kg 4 x 5 Bent over row 25kg 3 x 10 Lunge 25kg 3 x 10 Cable lateral raise 5 kg 3 x 10 Cable hip ab-adduction 7kg 2 x 3 x 10 Standing cable russian twists 9kg 2 x 3 x 10 (those are pretty tough!) | ||
| Cycling 13:02 [3] | |
| ahr:119 max:150 | ||
| Cycle into work. | ||
| Cycling 18:55 [4] | |
| ahr:123 max:152 | ||
| Pretty speedy cycle back from work. | ||
| Recovery 41:30 [2] | |
| ahr:137 max:161 shoes: Blue Saucony Grid | ||
| Recovery run with Francis and Will. Just easy jog round the Seat and a bit of a natter. Very pleasant! | ||
Sunday Oct 7 | ||
| Warm up & strides 12:54 [3] | |
| ahr:110 max:150 shoes: Shiny silver integrators | ||
| Warm up jog to the start and around a bit. | ||
| Orienteering 1:23:18 [4]***** 7.7 km (10:49 / km) | |
| ahr:160 max:177 spiked:13/20c slept:9.0 shoes: Shiny silver integrators | ||
| Contour only brown course at Inshriach. Took a couple of controls to get into the map and then got much better. But still 3 or 4 where the hell am I moments. I was never far away but was just interpreting everything slightly wrongly whenever this happened. A few extra compass checks wouldn't have gone amiss. Unfortunately couldn't get number 12 to register and had no back up card - the last time I trust Emit! My first ever disqualification! Was well annoyed after this and found concentrating difficult afterwards. Managed to focus. Found it physically really tough as didn't know where the tracks went for a bit of light relief. Good day though. | ||
Saturday Oct 6 | ||
| Orienteering race 39:45 [5]**** 4.8 km (8:17 / km) | |
| ahr:176 max:185 spiked:9/13c slept:8.0 shoes: Shiny silver integrators | ||
| Middle race at Inshriach. Much more confident than ever have been before here but still a couple of "where the hell am I?" moments. Running well through the terrain and generally pretty good - really nailed a couple and was generally happy. But still plenty of room for improvement. | ||