Training Archive: BecksIn the 7 days ending 2007-12-07:
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| S | S | M | T | W | H | F | ||||||||||||||
Friday Dec 7 | ||
| Strength 55:44 [3] | |
| ahr:122 max:158 slept:7.0 shoes: Blue Saucony Grid | ||
| Medium strength session, not too tough and pretty quick, new warm up speeds things up a lot. Still not hang cleaning overly well, but better than a few weeks ago I think. Need to remember the legs as much as the shrug and watch I don't widen my base too much.
Hang cleans from knee 32.5kg 5 x 4 Split push press 32.5kg 5 x 4 Landmines 15kg 3 x 10 Kettlebell swings 8kg 3 x 10 Lateral pull downs 36kg 3 x 10 Lock and rolls 3 x 10 | ||
| Recovery 29:29 [3] | |
| ahr:157 max:173 slept:7.0 shoes: Blue Saucony Grid | ||
| Run into the gym and then to work a la Schnitzer and King Tim "full pack" , feeling surprisingly sprightly after a heavy week! Might be the promise of Christmas lunch fun! | ||
Thursday Dec 6 | ||
| Cycling 49:44 [2] | |
| ahr:119 max:154 | ||
| HArd work getting up this morning! Various cycling bits and bobs. | ||
| Hills 59:06 [5] | |
| ahr:151 max:188 slept:7.0 shoes: Integrators | ||
| Hill session with Hector, Hollie and Anthony. Decided to mix it up this week and head into Hunter's Bog. There we each chose two hills and different times, sometimes on paths, sometimes off, (the long grass one of Hector's was a total killer), and ran up them as hard as we could. Almost matched Hector on Anthony's sneaky short one, and got scared by a weird man on the top of one, just stood in the wind all alone. I think we did:
2.00, 1.00, 0.30, 1.30 on the western side 1.30, 1.00, 0.30. 1.15 on the eastern side Then a final 1.30 to get us back up over the col in the north. Legs were totally wrecked by the end but not as good a work out aerobically as the Kenyon hills. Much more fun than those though, aside from scary man. | ||
| C • U sure it wasn't a scarecrow? 1 | ||
Wednesday Dec 5 | ||
| Cycling 59:51 [2] | |
| ahr:121 max:164 | ||
| Various cycling stuff around town. | ||
| Circuits 1:21:06 [4] | |
| ahr:114 max:160 | ||
| Runner's circuit, felt pretty tired, it was hard work! Plyometrics still good though, a bit weak on the arm stuff at the end and the single leg squats hurt like hell - still feeling Monday's weights I think! We got to work out to the Knife which made Kirsten and I very happy. | ||
| Recovery 18:31 [2] | |
| ahr:147 max:164 shoes: Blue Saucony Grid | ||
| Super quick recovery run with Kir in some horrendous weather, then hot footed it off to Glasgow for a bit of bosh a la Justice. Awesome. Maybe I could get into techno after all... | ||
| C • Rave on girl! 1 | ||
Tuesday Dec 4 | ||
| Cycling 38:23 [2] | |
| ahr:125 max:169 slept:7.5 shoes: Blue Saucony Grid | ||
| Cycle into work and back. Legs ultra stiff today, had to force them to do anything! | ||
| Warm up & strides 20:17 [3] | |
| ahr:134 max:173 slept:7.5 shoes: Blue Saucony Grid | ||
| Warm up and strides for intervals - legs stiff! | ||
| Recovery 23:51 [3] | |
| ahr:162 max:176 slept:7.5 shoes: Blue Saucony Grid | ||
| Made the mistake of joining Rupert for a rather fast warm down jog once I'd been to the loo. | ||
| Intervals 21:42 [5] | |
| ahr:186 max:200 slept:7.5 shoes: Blue Saucony Grid | ||
| Argh, really frustrating intervals session. Legs felt amazing, chest etc felt brilliant, but my stupid stomach was playing up. Almost didn't do the last two, then the last one, but Stephanie and Scotia persuaded me and just hung in there before having to rush off home and find a toilet. Really annoying. Still, a good session I guess, rests were really short but still felt strong throughout, a bit of leg wobbles on the final straight, stuck with Stephanie until the last lap where she just pulled away at the end. Could have maintained the times I think had stomach not been funny from about half way through interval two. Times were:
3.41 (45) 3.42 (45) 3.46 (45) 3.46 (45) 3.47 | ||
Monday Dec 3 | ||
| Strength 1:42:02 [5] | |
| ahr:133 max:174 slept:6.5 shoes: Blue Saucony Grid | ||
| Wow! A proper very heavy session at last! Heart rate went up massively on these exercises, really needed a decent rest, and everything went to failure except the split jerks. Really good morning - takes so long with the longer warm up though, need to get that shortened.
Session was: Hang clean from knee 37.5kg 5 x 5 OH Squat 37.5kg 3 x 5 (Had to drop the weights and make a big manly noise...oooh!) Split jerks 25kg 3 x 6 BB Row 35kg 3 x 10 Leg raises 3 x 3 Russian get ups 10kg 4 x 4 | ||
| Cycling 16:10 [2] | |
| ahr:144 max:178 | ||
| Officially felt like the slowest cycle to work ever. The legs were severely struggling! | ||
| Cycling 19:15 [2] | |
| ahr:137 max:171 shoes: Blue Saucony Grid | ||
| Speedy cycle back home. | ||
| Long run 2:05:51 [3] | |
| ahr:138 max:151 shoes: Blue Saucony Grid | ||
| Nice long run to try and run out this morning's soreness and also get a bit of a leg stretch having not done anything this weekend. Felt energetic and fluid the whole way, not the fastest I've ever been for 70% up the hills but not too sluggish everywhere. Gorgeous clear night, lovely views from the wilds up by Braids! | ||