Training Archive: BecksIn the 7 days ending 2007-11-02:
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| S | S | M | T | W | H | F | ||||||||||||||
Friday Nov 2 | ||
| Strength 1:40:00 [4] | |
| ahr:88 max:148 slept:7.0 shoes: Blue Saucony Grid | ||
| Run through new set of strength stuff with Steve there to really correct my technique. New programme looks a lot more fun than the old, even though Steve did try to kill me by mistakenly giving me a 16kg kettle bell instead of 8kg. That one certainly made me look like a retard! By the end was totally knackered. | ||
| Running 19:59 [3] | |
| ahr:144 max:160 shoes: Blue Saucony Grid | ||
| Made it three quarters of the way to work then hit the slight hill before the Western and had to walk the rest as deemed by Kitch in the resting plan! Must get my bike fixed tomorrow! | ||
Thursday Nov 1 | ||
| Cycling 6:20 [2] | |
| ahr:130 max:148 | ||
| So, the reason for my hard cycle home yesterday was partly due to the wind but more due to the fact that I have a stonking great puncture in my back tyre. Noticed it was hard going today and had to turn around and leave it at home. Dammit. Will have to try and teach myself to fix it this weekend. | ||
| Running 25:28 [3] | |
| ahr:161 max:183 shoes: Blue Saucony Grid | ||
| Wow, so this is what it feels like to have fresh legs! Ran to work after abandoned attempt number one, and despite having heavyish ruck sac ran down via Dean village and powered up the other side no problem. Amazing feeling! | ||
| Warm up & strides 9:35 [3] | |
| ahr:143 max:161 | ||
| Warm up before hills session. | ||
| Hills 16:07 [5] | |
| ahr:166 max:197 slept:6.0 shoes: Shiny silver integrators | ||
| Short sharp Kenyon Hills session with Hannah, Simon and Hollie for the last one. Did 3 sets of 3 x 45 up 15 down. You run the down with as high an intensity as the up, so your legs get a rest but you don't get much aerobic recovery, and the heart rate gets pretty high. Went up each set from 191 max to 194 to 197 on the final one which was really tough. Good session though, fun and hard at the time but not too energy sappinn in retrospect. | ||
| Recovery 15:04 [2] | |
| ahr:146 max:168 | ||
| Jog post hills and a nice chat. | ||
Wednesday Oct 31 | ||
| Cycling 54:29 [2] | |
| ahr:125 max:165 | ||
| Various cycling bits around town - hard work in the rather strong wind and with heavy bags full of groceries. | ||
| Circuits 1:07:21 [3] | |
| ahr:125 max:164 rhr:46 slept:9.0 shoes: Blue Saucony Grid | ||
| Heart rate still a little high but ear pain receeded to slight discomfort and jaw/head stuffiness gone, so did runner's circuits today. After a warm up four groups of exercises:
Step up and step downs - 10kg DB above head throughout Fab harness running thing - had to get someone to hold you back and march then sprint until you were let go - awesome fun but pretty hard work Dips and pull ups - can now do three sets of ten of each - just! Kirsten reckons it's all about counting 1,2,3,4,4,4,4,4,4, 10. I think she's a mental. Ukrainian/Russian/something eastern and exotic weird lifting things. I am a retard, basically. Used 5kg and finally had it mastered when Steve passed me 10kg, and it all went downhill from there. Finished with the old supermans - good session but pace feels a bit slow. | ||
Tuesday Oct 30 | ||
| Running 33:35 [2] | |
| ahr:121 max:159 rhr:55 (rest day) | ||
| Was going to do intervals today but my ear infection had spread and was feeling pretty rough and heart rate was right up. So just cycled to work and back instead - had a doctor's appointment about the infection and have got some spray to treat it now.
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| C • cycling or running? 2 | ||
Monday Oct 29 | ||
| Cycling 17:33 [3] | |
| ahr:119 max:157 | ||
| Cycle to the gym and to work.
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| Strength 1:10:00 [4] | |
| slept:9.0 shoes: Blue Saucony Grid | ||
| Feeling a bit shit this morning for my weights session, think the ear infection I have is making me feel a bit rubbish in general. Still, just about got through a very heavy session, although I reckon I could load up a bit more on a couple of exercises with a bit of guidance - am seeing Steve on Friday about where to go now.
OH Squat 32.5kg 4 x 5 Bent over row 30kg 3 x 10 BB lunges 30kg 3 x 10 Cable lateral raise 7kg 3 x 10 Cable hip ab/adduction 11.5kg 3 x 10 each side each way Cable Russian twists 13.5 kg 3 x 10 each side | ||
Sunday Oct 28 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Rest day...I'm bored and tired and I want to go ruuuuunnniiiinnngggg. | ||
| C • do it 1 | ||
Saturday Oct 27 | ||
| Cycling 45:00 [2] | |
| Lots of high speed cycling from post work pub to Waverley, to SECC over the hill instead of flat by the river because I can't work the Glasgow one way system in that direction, then back from the SECC to Queen Street and then home.
People give you very funny looks for cycling away from gigs. | ||
| Running 1:16:39 [3] | |
| ahr:164 max:180 slept:7.0 shoes: Blue Saucony Grid | ||
| Run to the airport to meet Nina - yey! Run was pretty hard work, all totally flat so I got a bit fed up.
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