Training Archive: BecksIn the 7 days ending 2007-12-14:
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| S | S | M | T | W | H | F | |||||||||||||||
Friday Dec 14 | ||
| Cycling 18:11 [2] | |
| ahr:127 max:153 | ||
| Cycling to work from the gym. | ||
| Strength 1:09:03 [3] | |
| ahr:113 max:156 shoes: Blue Saucony Grid | ||
| Strength session. Legs felt really tired at the start but improved with the session. Bring on Christmas!
Front squat 20kg 3 x 10 Split push press 35kg 5 x 6 Landmines 17.5kg 3 x 10 BB roll outs 3 x 10 Lateral pull downs 41kg 3 x 10 Lock and rolls 3 x 10 - yeaouch! | ||
Thursday Dec 13 | ||
| Cycling 21:03 [2] | |
| ahr:116 max:155 shoes: Blue Saucony Grid | ||
| Varied the cycle into work to attempt to find the enthusiasm to achieve anything at work today. It was a pretty cycle, but it failed miserably. | ||
| Intervals 43:00 [5] | |
| ahr:185 max:193 slept:6.5 shoes: Blue Saucony Grid | ||
| Luckily the complete lack of enthusiasm doesn;t extend to training which is ace, and so I took myself out for a beasting session stolen from Ok Linne courtesy of Kat and Boris. Went out on the paths round Costorphine, and in the rests walked as straight down the nearest hill as possible, so the rep always at least started on a hill. Felt strong, felt fast, felt ace. Loved every second.
Session was in minutes: 9 (3), 6 (2) 3(1), 3 (1) 2 (1), 2(1) 1 (0.5), 1 (0.5), 1 (0.5), 0.5 (0.5), 0.5 (0.5), 0.5 (0.5), 0.5 (0.5), Wheeeeeee! | ||
| Warm up & strides 15:10 [4] | |
| ahr:132 max:166 shoes: Blue Saucony Grid | ||
| With "secret Yorkshire" running drills ;) | ||
| Recovery 24:43 [3] | |
| ahr:151 max:175 shoes: Blue Saucony Grid | ||
| Really struggled on the way home despite it all being downhill! Sign of a good session. | ||
| Cycling 19:01 [3] | |
| ahr:144 max:170 | ||
| Cycling up to George Square, trying to keep up with Ellen after that beasting session - OUCH! | ||
Wednesday Dec 12 | ||
| Warm up & strides 19:01 [3] | |
| ahr:145 max:169 shoes: Blue Saucony Grid | ||
| Warm up first thing before attempting reps. | ||
| Intervals 10:15 [5] | |
| ahr:183 max:191 rhr:43 slept:8.5 shoes: Blue Saucony Grid | ||
| Abortive attempt at intervals. Legs and chest etc felt great as last week, but stomach was so awful that could only manage two of the 1.2km loops. Really really annoying, I don't really know what to do about this. I thought running first thing on an empty stomach might work, but no. I need to find someone to talk to, but who?! Grrr.
4.44 (45), 4.46 | ||
| Cycling 16:06 [2] | |
| ahr:127 max:155 | ||
| Super speedy cycle in. | ||
| Cycling 18:53 [2] | |
| ahr:130 max:166 shoes: Blue Saucony Grid | ||
| Cycling up to the Pleasance and home. | ||
| Circuits 1:08:04 [3] | |
| ahr:101 max:156 shoes: Blue Saucony Grid | ||
| Lots of ball work, some bar work (even a bicep curl!) and ending with some Christmas animal races. Fun session, nothing too strenuous except the beasting single leg dead lifts! Hamstring pain!
| ||
Tuesday Dec 11 | ||
| Cycling 39:42 [2] | |
| ahr:117 max:162 slept:3.0 shoes: Blue Saucony Grid | ||
| Wow! My bike is quick again, all thanks to the power of Bicycle Repair Man. And it stops, when I slightly touch my brake levers! All is right with the world.
I was silly last night and hardly got any sleep, plus my stomach feels stupidly bloated and don't want a repeat of last week, so I am sacking in intervals, will have a good feed tonight, and as long as HR is okay first thing tomorrow morning will do them then. Mmm...sleep. | ||
Monday Dec 10 | ||
| Recovery 29:07 [3] | |
| ahr:156 max:179 slept:6.0 shoes: Integrators | ||
| Running into the gym and then to work thanks to the bike being with Bicycle Repair Man, thanks to having bike cables stretched free of the crossbar by about 40 centimetres. Oops. "Full pack" hardcorxxx. | ||
| Strength 1:11:53 [3] | |
| ahr:116 max:156 slept:6.0 shoes: Blue Saucony Grid | ||
| Medium session for set 2 of weights work. Steve was doing some videoing today and I actually managed one really good hang clean - really much more tiring than the half hearted ones I had been doing! Remember to start with a dead lift. Going to change the program next week so session 1 has a front squat instead of a hang clean. So, today was:
Hang clean 35kg 5 x 5 OH Squat 35kg 3 x 5 then 1 x 5 with 30kg as Steve said I needed to go lower Split jerk 22.5kg 5 x 4 (should have been 3 x 6 - oops) BB Row 32.5kg 3 x 10 Hanging leg raise 3 x 3 Turkish Get Ups 8kg kettlebell 2 x 8 (was in a rush by then) Actually felt better post session than pre, left hamstring was dead tight when I woke up, but feels alright now. | ||
| Recovery 1:00:37 [2] | |
| ahr:133 max:151 shoes: Blue Saucony Grid | ||
| Recovery run home in the dusk - gorgeous views in the crisp fading daylight. Good route too, through the New Town and then onto the Crags from Holyrood. | ||
Sunday Dec 9 | ||
| Long run 2:43:07 [4]*** | |
| ahr:154 max:182 spiked:17/24c slept:10.0 shoes: Integrators | ||
| Awesome session today, good job after yesterday's near disaster! Went out with Hector, Fran, Simon, Caspian, Kir and Hollie to do a long run with faster O sessions, starting at Hillend, (which has the most shocking ever map - I've only run there at night and thought it was me but no, it is the map!), then up Caerketton, Allermuir along Capelaw, up and down Harbour Hill, then over the Bonaly, did another 12 controls which were far better, then all grouped up (the boys had gone further on the run) for a run back to Hillend. Totally screwed by the end, legs dead, was very hungry, but had a lot of fun! Yey for weekends in Edinburgh! | ||
Saturday Dec 8 | ||
| Cycling 3:06:45 [4] | |
| ahr:135 max:197 slept:10.5 shoes: Blue Saucony Grid | ||
| After a long lie in (well, 10.30) post all day boozing and Christmas lunch excitement yesterday, took the bike out for a big off road spin in the Pentlands. The first half was awesome, with lightly falling snow, tough climbs up to the col between Allermuir and Capelaw from Dreghorn. Then it all went downhill, I got really cold, my brakes stopped working, meaning I missed hitting a mini (an expensive new one too!) by about an inch, all my extremities were in severe pain, and I was miserable. Got back finally having run the last five mins pushing the bike to attempt to get my toes to work and so I didn't crash into any more cars. Must go spend yet more money on getting the bike serviced. Had a very brief shower but it hurt too much so put on six layers of clothes and read in bed for an hour before showering again - just about warmed up after that. Not fun, which is a shame as it started so well! | ||