Training Archive: BecksIn the 7 days ending 2007-10-26:
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| S | S | M | T | W | H | F | ||||||||||||||||
Friday Oct 26 | ||
| Cycling 3:36 [2] | |
| ahr:131 max:144 | ||
| Cycle to the gym. | ||
| Strength 1:06:56 [3] | |
| ahr:121 max:152 slept:6.0 shoes: Blue Saucony Grid | ||
| Strength session first thing.
Clean and split jerk 27.5kg 4 x 4 Single leg squat 30kg 3 x 10 Push press behind head 30kg 4 x 5 Leg raises 3 sets L, R, OH 3 Super sets of: 5 x BB Roll outs 10 x Medicine ball sit ups with 4kg as the 5kgs have all gone walkies and can't do 6 yet. Good session, sore by the end. My legs are dying to go running - easy run to the airport tomorrow morning perhaps. | ||
| Cycling 22:32 [2] | |
| ahr:125 max:154 | ||
| Cycle to work via home as some numpty left her Arcade Fire ticket at home. At least she realised before she got to Glasgow.
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Thursday Oct 25 | ||
| Cycling 36:32 [2] | |
| ahr:117 max:152 | ||
| Miscellaneous cycling. | ||
Wednesday Oct 24 | ||
| Cycling 35:29 [2] | |
| ahr:126 max:160 | ||
| Various cycling bits and bobs. | ||
| Circuits 1:02:21 [3] | |
| ahr:101 max:144 slept:7.0 | ||
| Good old runner's circuits. Four stations mostly concentrating on jumping and balance - hurdles, cone hopping, hurdle hopping and plyometric platforms. Have lost my nerve on the old high hurdles but was pleasantly surprised at how easily I made the highest plyometric platform. In between each station we did 3 super sets of core exercises - started with dips and pull ups, then crunches and press ups, then shoulder presses and lat raises, ending with supermans. Ouch! | ||
Tuesday Oct 23 | ||
| Note | |
| So, this training break malarky. After speaking to Kitch and Sarah at the weekend I think I need more of a break than the one I apparently took in September, as I feel very tired mentally and pretty stuffed physically too.
So the plan is to keep doing the weights as normal, as this stuff will disappear again super fast if left alone. A week off intervals (as it's 1.2km this week!) then back to intervals next week, but only doing about 3km slightly off usual pace. Fight the Night or half a hills session on Thursday. Can fill in with easy runs in between if I feel like it, but nothing if I can't be bothered. A weekend of racing in Oxford for the 9th/10th November, Pitlochry weekend, but then easy weekends (what are they?!) in between. Launch back into hard training with the EDS weekend at the end of November. Sounds like a plan! | ||
| Cycling 1:08:07 [2] | |
| ahr:100 max:144 | ||
| Variuus cycling into work, up to Dentist, to George square, back to work via Tickets Scotland (Mum ticket safe and sound, phew). Feeling generally tired and not looking forward to Orchard Brae for the second time of the day, once my stupid gel finally decides to set.
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| Cycling 24:18 [2] | |
| ahr:113 max:151 | ||
| Took an easy cycle home once the toxic goo finally set at 7pm, Orchard Brae wans't so bad after all. | ||
Monday Oct 22 | ||
| Cycling 14:59 [2] | |
| ahr:124 max:159 | ||
| A bit of a pre strength loosen up. | ||
| Strength 2:20:11 [2] | |
| ahr:95 max:156 slept:8.0 shoes: Blue Saucony Grid | ||
| Went to the gym with Helen B to go through the basics of strength stuff with Steve. Did a lot of exercises with Steve picking up on lots of bits I was doing slightly less optimally, and although I was generally using less weight it was really good to be pushed in the right direction. My barbell roll outs are awesome these days, but how come this just seems to make them hurt more?! | ||
| Cycling 11:33 [2] | |
| ahr:125 max:158 | ||
| Cycle into work | ||
| Cycling 14:51 [3] | |
| ahr:134 max:163 | ||
| Cycle up to see Jesse at Starbucks, | ||
| Cycling 4:29 [3] | |
| ahr:130 max:153 | ||
| Cycle back from Ripping with four tickets for Vegas! on Saturday, yey! | ||
| C • Viva las Vegas! 1 | ||
| Recovery 21:18 [2] | |
| ahr:138 max:146 shoes: Blue Saucony Grid | ||
| Short recovery run in the gorgeous sunny evening to get to the Enlightenment lecture that James Watson will no longer be starring in. Silly scientist. | ||
| Running 8:38 [4] | |
| ahr:161 max:175 shoes: Blue Saucony Grid | ||
| Quick sprint back from the lecture as I was only wearing a T Shirt and it's officially freeeeezing. Must be winter! I hope this means we're going to get a proper one this year. | ||
Sunday Oct 21 | ||
| Warm up & strides 20:00 [3] | |
| slept:9.0 shoes: Shiny silver integrators | ||
| Warm up and strides before the SHI relay. | ||
| Orienteering race 36:50 [5]***** 4.63 km (7:57 / km) +215m 6:27 / km | |
| ahr:187 max:199 spiked:11/14c slept:9.0 shoes: Shiny silver integrators | ||
| Last leg for the 3rd team at the SHI relay. Jess had a stormer and set me off in first, just in front of Pip and with Karen chasing about 90 seconds down. Ran damn hard up the big hills, and generally navigated well, a couple of hesitations at 3 and 4 but nothing serious by yesterday's standards. Karen caught me at 6, and we raced to the end, was pleased with managing to reign in the nerves. We decided to end the seaon together and crossed the line holding hands after a great race, and then I realised we'd left Pip and were first equal, so that was great.
2-3 - - knew I was high on the stream and had aimed off but still went downhill a little apprehensively - should have flown down! 3-4 Feature didn't look as big as I expected when I went over the crest of the hill, was praying desperately the control was where I though it was, and luckily it was. 4-5 - came over a bit high and went towards the double boulders - realised quickly and turned back to my control 5-6 - maybe not optimum route but the safest - what I needed when I knew Karen was close behind | ||
| Recovery 5:00 [2] | |
| Super quick warm down before the long drive home. | ||
Saturday Oct 20 | ||
| Warm up & strides 18:25 [2] | |
| ahr:149 max:178 slept:8.5 shoes: Shiny silver integrators | ||
| Warm up and strides before the SHIs. Struggling to focus on anything other than how much I hated the British Champs. Not really a good start. | ||
| Orienteering race 1:21:05 [5]***** 9.2 km (8:49 / km) +280m 7:39 / km | |
| ahr:183 max:197 spiked:6/13c slept:8.5 shoes: Shiny silver integrators | ||
| Oh dear oh dear. I'm a bit worried that the phrase "unmitigated disaster" seems to be cropping up far too often in relation to my racing at the moment. Today was a supremely bad race, in that I lost 11 and half minutes BEFORE the first control. Oh yes. I looked at the leg which was over 2km long across vague slghtly sloped moorland, with all the big features being negative ones you couldn't see from a distance, identified it was going to be really difficult, and then promptly just ran. I definitely knew where I was at the 1km mark, and after that I think I drifted south and spent a long time wandering around trying to relocate. I got so panicky I couldn't even read the bigger features, anf eventually went for the run uphill option, where I finally stood still for a couple of minutes, worked out if I was where I thought I was then there would be a pond just over...oh my god there's a pond thank goodness. I was then so happy I rushed from the pond, missed the control, and went back to it to do a more accurate an slow bearing and got the control, just as Karen appeared on the crest of the hill, having started 12 minutes later.
Sooo... 1) Prepare beforehand. A proper look at the map identifying the big shapes would have rescued me a lot earlier. 2) Confidence - when I relocated I was only 150m from the control, I wish going right, I just didn't believe it. 3) Slow down and pick the detail to assuage confidence lack, don't just run blindly 4) Take a sodding rest from orienteering - most of that was just laziness. I then spiked 2 which was good, and 3 was fine, though I really slowed down before the control as I couldn't quite make it fit and so wanted to read everything - I lost about 40 seconds to Karen here. 5-6 Took the route choice I thought was best but got snarled up in deep heather again, which was again mapped as no different to the runnable short grass we'd been on two minutes earlier. I think this is my biggest bug bear with Welsh moorland areas, as it does significantly affect your route choice - would have gone much directly down and across the valley had I known how nasty the heather was going across. Lost two mins to Pip here, shoudl probably have been more like one. 6-7 - did a "half and half" route choice and so didn't confidently hit the control, faffed in the circle. 8-9 - felt tired up the hill to 8 and so took the round option - this was the wrong one I think, still pretty tough running. Messed the leg at the very end, distracted. 9-10 - dead pleased with this, stopped at 9 as saw it was a really difficult leg, planned something I would pass every 150m and then set off and totally nailed it. I can do it! 10-11 - only to fluff an easy control by faffing too far up the hill, thought the road was closer than it was. 11-12 - really given up by then, played visit every re entrant before the correct one. Finished really fed up, and convinced that actually an O break (excluding the Oxford Street race, which will obviously be aceness on legs) is what I really need. Number 10 proves I can do it, but that I'm slipping into bad lazy habits that I need to get away from for a wee while. | ||
| Recovery 10:00 [2] | |
| Jog with Karen once I'd calmed down. | ||