Training Log Archive: BecksIn the 7 days ending Nov 25, 2007:
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Sunday Nov 25, 2007 #
Long run 1:49:57 [4]
ahr:160 max:192 slept:6.0 shoes: Integrators
Another awesome day in the Peak District. This time we started out from Edale, to run up to the Kinder plateau and do a groovy race in the middle. Managed to get a half decent pace going up the hill and on the flat and way down was running really well, felt so strong and fluid and ace. Stretched it out for the last half an hour on the way down and just about made it to the car after chasing Bedders and David (and failing) on the flat road stretch at the end, legs feeling like jelly, chest pounding, feet hurting. But it was great. Another brilliant day.
Orienteering 18:10 [3] *****
ahr:152 max:179 spiked:19/26c shoes: Integrators
The most fun map since the Silesia Grand Prix! Ran a "sprint" course on Craney and Neil's map of Mushroom Gardens, and it was mental. Loads of Czech style rock features at 1:1000 scale. Spent the first five minutes going "whhaaaatttt" ans then settled into, went steadily and picked everything off, and it was awesome fun, shooting around in the mist with everyone all over the place. Cheers Nails!
Saturday Nov 24, 2007 #
Orienteering 2:17:53 [4] **** 12.0 km (11:29 / km)
ahr:159 max:185 spiked:34/36c slept:6.0 shoes: Integrators
Awesome day out with great company on the Peaks in some of the worst conditions I have run in in a long time! Driving wind, icy cold and foggy down to about 20 metres visibility in some patches. Rach had planned a long O with long legs to be run together, then pockets of micro type O which we ran at "sprint" intervals. We arrived late so I set off with Jo and Jenny, and then after the second micro O they went back in and I headed out across the moorland to try and catch the boys to finish it off. We had some good fun until going over the crest at Burbage where we were met with blasting wind, our hands and mouths stopped working and we decided to call it a day. Did about 12km of the 16.6 Rach had planned, but loved every minute of it. Took the first bit easy but then had to run quite hard to catch the boys and stick with them, and I felt ace, still strong by the end. This is what it's all about!
The bath this evening was amazing though!
The bath this evening was amazing though!
Friday Nov 23, 2007 #
Cycling 20:39 [2]
ahr:122 max:152 slept:6.0
Cycling to the gym then down to work. Everything achey today!
Strength 1:10:53 [3]
ahr:116 max:155 slept:6.0 shoes: Blue Saucony Grid
Surprised I made it to the gym today, and was rewarded with it being pretty empty. Steve's still away but Che (or however you spelt it) was there and gave me some really good advice - technically I'm getting much better I think, but he was fine tuning my technique which is always appreciated. Good gossip with Hannah and Kir and then on to work actually awake. Friday, yey!
Hang clean from knee 32.5kg 5 x 5 These are so much better now, just need to tuck my elbows in quicker - the last few were really good.
OH Squat 35kg 3 x 5
Split jerk 22.5kg 3 x 6 I go a bit low on these, but that could be because the weight is low to get the speed up.
BB Row 32.5kg 3 x 10
Leg raises 3 sets These were awful! Very tired!
Turkish get ups 8kg DB not kettlebell 4 x 4
Hang clean from knee 32.5kg 5 x 5 These are so much better now, just need to tuck my elbows in quicker - the last few were really good.
OH Squat 35kg 3 x 5
Split jerk 22.5kg 3 x 6 I go a bit low on these, but that could be because the weight is low to get the speed up.
BB Row 32.5kg 3 x 10
Leg raises 3 sets These were awful! Very tired!
Turkish get ups 8kg DB not kettlebell 4 x 4
Cycling 24:17 [2]
Cycling home etc.
Thursday Nov 22, 2007 #
Note
Owwwwwwwwwwwwwwwwwwwwwwwwwwwww
Cycling 30:30 [2]
ahr:124 max:158
Various bits of cycling around town.
Hills 29:14 [5]
ahr:156 max:187 slept:7.5 shoes: Integrators
Super quick hills session before jetting off to Glasvegas to pogo around to the Hives, (pretty sure that worked up more of a sweat than the average recovery run, and the proprioception involved in the pit with kitten heels is pretty damn impressive). Legs were feeling very stiff after Jon's beasting circuit yesterday, and so I struggled to move them fast enough to really get the heart rate up - last set was tough though. Did Kenyon hills again, this time 3 sets of 4 x 45s up 15s down - down wasn't as fast as I'd liked as I had no torch and was getting blinded by the road so couldn't see my feet at all, spooky feeling. Thursday in general need to be a longer session but not too much of problem this week as the weekend is going to be beasting - can't wait!
Sleeeeeeep.
Sleeeeeeep.
Wednesday Nov 21, 2007 #
Cycling 41:06 [2]
ahr:131 max:169 slept:9.0
Cycling to work, to the gym, then home. Got soaked to the skin every single time, and it never got light today. Disgusting.
Circuits 44:45 [4]
ahr:132 max:170 slept:9.0 shoes: Blue Saucony Grid
John ran circuits this week and boy...it was tough! We did a proper circuit with high intensity exercises in every group. More of the fun harness work, hopping, jumping, plyometric platforms plus medicine balls, overhead lunges/presses with dumb bells, hardcore super tough olympic moves, then lock and rolls, balancing on a medicine ball and rolling it, then russian twists. Ended with some upright shoulder stuff for about 4 minutes. Really hard work but a lot of fun! Really pleased with my technique on the plyometric platforms, landings are really light! Yey!
Recovery 34:59 [3]
ahr:154 max:173 slept:9.0 shoes: Blue Saucony Grid
Final venture out into the awful weather to go for a recovery run with Kir, Hollie and Simon G. Went for one lap round the Seat, and Hollie set one hell of a pace up the hill, was struggling to keep up, and the weather was soooooooooo minging! Feel much better for it though, which is what it's all about.
Tuesday Nov 20, 2007 #
Cycling 15:09 [2]
ahr:125 max:153 slept:8.0
Into work.
Cycling 23:36 [2]
ahr:122 max:166
And home again.
Warm up & strides 46:10 [3]
ahr:138 max:165 slept:8.0 shoes: Blue Saucony Grid
Warm up, strides, (22.34) and warm down (23.36) around intervals.
Intervals 19:55 [5]
ahr:190 max:197 slept:8.0 shoes: Blue Saucony Grid
The hardest session of the winter - first time back to intervals after a month off! Wasn't an easy one either, 4 x 1.2km. First couple felt relatively easy and then Stephanie wound up the pace and the last two were really tough - was dropping away from her and Hannah by the last one. After a month off though the session felt surprisingly good, got faster on each one despite getting less rest due to the front two pulling away, and I actually enjoyed being back out there. Times were:
4.34 (60), 4.32 (57), 4.30 (54), 4.28
Ace.
4.34 (60), 4.32 (57), 4.30 (54), 4.28
Ace.
C • VM 2
Monday Nov 19, 2007 #
Cycling 59:43 [3]
ahr:126 max:162 slept:6.0
Cycling all over town to the dentist, to work, to the gym and everywhere in between.
Strength 56:41 [3]
ahr:104 max:155 slept:6.0
Weight training! Heavy set of new programme set 1. Was good to be back in the gym, less good to do so at 4.30pm and be surrounded by gurning blokes who don't go in the mornings as there's no one to pose at. Went something like this:
Hang clean from knee 32.5kg 5 x 5
Split push press behind neck 32.5kg 5 x 4
Landmines 15.5kg 3 x 10
BB Rolls outs (as couldn't get a kettlebell) 3 x 10
Lateral pull down 36kg 3 x 10 (yeouch!)
Lock and rolls 3 x 10 (Pain!)
Good session, great to be back in the gym but know I can go running afterwards!
Hang clean from knee 32.5kg 5 x 5
Split push press behind neck 32.5kg 5 x 4
Landmines 15.5kg 3 x 10
BB Rolls outs (as couldn't get a kettlebell) 3 x 10
Lateral pull down 36kg 3 x 10 (yeouch!)
Lock and rolls 3 x 10 (Pain!)
Good session, great to be back in the gym but know I can go running afterwards!
Recovery 1:04:27 [2]
ahr:136 max:148 slept:6.0 shoes: Blue Saucony Grid
Great recovery run. Pace was quick, moving felt easy, legs a bit stiff from weights but all yesterday's aches and pains gone. Weather was foul, really cold and wet, but I enjoyed the head space after a busy day at work, and even enjoyed hitting the tarmac.