Training Archive: BecksIn the 7 days ending 2007-11-09:
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| S | S | M | T | W | H | F | ||||||||||||
Friday Nov 9 | ||
| Strength 1:22:16 [5] | |
| ahr:120 max:164 slept:6.5 shoes: Blue Saucony Grid | ||
| Second set of medium heavy of the new program - it is much more fun that the last one.
Hang cleans from knee 30kg 5 x 5 - getting a much better pre stretch in now OH Squat 32.5kg 3 x 5 Split jerk 20kg 3 x 6 - getting much more speed and better positioning with the lower weight BB Row 30kg 3 x 10 Leg raises 3 x 3 Russian get ups 4 x 4 - getting much better at these now, thank goodness! | ||
Thursday Nov 8 | ||
| Cycling 18:43 [2] | |
| ahr:123 max:151 slept:8.0 | ||
| A bit of a lie in...mmm...feel much better now. Cycle into work, the traffic lights hated me. | ||
| Cycling 14:22 [2] | |
| ahr:150 max:170 | ||
| Another rubbish cycle uphill into the wind with ANOTHER FLAT TYRE! I swear someone is spiking our wheels with nails as soon as it gets dark, it was totally fiine at 3pm, totally flat by 6.15. RAH! | ||
| Orienteering 59:22 [4]***** 5.73 km (10:22 / km) | |
| ahr:170 max:191 spiked:11/22c shoes: Shiny silver integrators | ||
| Oh dear oh dear! I do love the first night race of the season! On the up side, physically I felt ace, was running strongly and quickly and felt energic and great. On the downside, I am a map reading retard. Despite learning at number 1 and 3 that I needed to slow down and use better attack points and simpler lines, I kept haring off from my attack points with no good direction and fluffing the control site. Race was mass start and guess I just panicked a bit, and not used to the visiblity etc. It was great fun, especially the mid course micro-O (not sure what my accuracy rate was there but it was fun) but on the next race I am going to bring my brain. A lot of time wasted, but still second place behind the Tullster after totally fluffing the lasttwo controls like a moron, just missing out on the £25 of Tiso vouchers! Shame! He only had 400m more than me though, so we were obviously both being muppets. | ||
| Recovery 13:08 [2] | |
| ahr:157 max:175 shoes: Shiny silver integrators | ||
| Ran back down the hill with Hannah to catch the bus thanks to stupid bike puncture, but was rescued by my knight in shining armour, the lovely Stew instead. nice warm down jog though and time for a wee stretch. | ||
Wednesday Nov 7 | ||
| Cycling 30:40 [2] | |
| ahr:120 max:153 slept:7.0 | ||
| Cycle all the way to deepest darkest Muirhouse to go to the Dentist in the funniest little building I have ever seen. Bizarre! | ||
| Cycling 11:33 [2] | |
| ahr:123 max:149 | ||
| Cycle back to work from Muirhouse.
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| Cycling 16:22 [2] | |
| ahr:123 max:160 shoes: Blue Saucony Grid | ||
| Cycle to the gym. | ||
| Circuits 1:28:21 [3] | |
| ahr:107 max:162 | ||
| Runners circuit. Warm up, single leg work, hurdle jumping, olympic moves, candlesticks, supermans, and I'm sure there must have been more but I forgot it. Core very sore by the end, but a nice stretch eased it off. Mhairi was back for a day and we had a good giggle - I miss her! | ||
Tuesday Nov 6 | ||
| Intervals 19:43 [5] | |
| ahr:168 max:194 slept:6.0 shoes: Blue Saucony Grid | ||
| The quickest intervals session in the history of the universe! Another Glasgow gig to attend so sprinted to the Meadows doing my strides on the way (got some rather funny looks there), did the half intervals session for the week, 3 x 800m, with 60 seconds rest, then legged it home and on the train, cleaned, fed and made up 27 minutes later. My legs are rather sore today but that is my own silly fault. Felt like I was running pretty well, legs really light and quick, but the times not that good - I guess I was alone and it was rreeeeaaaallly windy, so that's probably why. It felt good to do intervals again, even alone it was actually fun, I think a break was a good plan! So another half session next week then back to the full the week after.
2.34 (1), 2.32 (1), 2.32 (1) | ||
Monday Nov 5 | ||
| Strength 1:23:34 [3] | |
| ahr:123 max:162 slept:6.0 shoes: Blue Saucony Grid | ||
| Medium heavy first session of the new programme. Much more fun than the last one, and the back trouble from Friday seems to be sorted after a nice restiful weekend. Session was:
Clean from knee: 30kg 5 x 5 Split push press behind head: 30kg 5 x 4 each side Landmines: 15kg 3 x 10 Lock and rolls 3 x 10 (really really tough, put heart rate up to 147 despite being horizontal for most of them!) Kettlebells 8kg 3 x 10 Lat pull downs in front: 32kg 3 x 10 Enjoyed this far more than all that cable rubbish, good extended warm up too. | ||
| Cycling 15:52 [2] | |
| ahr:135 max:159 shoes: Blue Saucony Grid | ||
| Cycle in, felt speedy and loose post strength, traffic lights didn't like me much though. | ||
| Recovery 21:02 [2] | |
| ahr:139 max:148 shoes: Blue Saucony Grid | ||
| Quick recovery jog round Inverleith park in the gorgeous lunchtime sunshine _ Edinburgh looks incredible at the moment.
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Sunday Nov 4 | ||
| Cycling 2:15:10 [2] | |
| ahr:114 max:161 slept:9.5 shoes: Blue Saucony Grid | ||
| It's been a long time since I just went for a long exploratory cycle, and today I thought I'd set that right. I grabbed a map and set off towards Roslin Glen, except when I arrived there were a large amount of disappointed tourists and a church with a large metal hat on. The colours of the trees in the glen were beautiful though!
I had planned on a longer cycle but was still feeling a bit tired, and obeying Kitch's resting instructions I headed back at an inportant T junction instead of further out, hit the Dalkeith Penecuik path and took that until the A7 back into town. Certainly got the best part of the day as it's all grey and cold again now, and it was nice to cycle without the pressure to get anywhere for the first time in ages! | ||
Saturday Nov 3 | ||
| Cycling 38:16 [2] | |
| ahr:113 max:138 slept:10.0 | ||
| Fixed my bike (yey for me, first time ever!) and took a leisurely cycle down to Portobello to see the sunset. | ||
| Cycling 18:39 [3] | |
| ahr:10 max:156 slept:10.0 | ||
| Cycle home from Morrisons with a big full bag and a big hill. Cheap veg though, yey for that! | ||