Training Archive: BecksIn the 7 days ending 2008-01-18:
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| S | S | M | T | W | H | F | ||||||||||||||||||||
Friday Jan 18 | ||
| Cycling 43:32 [2] | |
| ahr:120 max:156 | ||
| Cycling about. | ||
| Strength 1:17:28 [3] | |
| ahr:112 max:153 slept:8.0 | ||
| Mmm, really enjoyed this morning in the gym after the first really decent sleep of the week. Yey! Getting a little better at the high pulls, about half an half good versus rubbish but I can at least tell now without having Steve there which are rubbish.
High pull 30-32.5kg 5 x 3 OH BB Press 25-27.5kg 5 x 3 BB Bent over row 40-42.5kg 5 x 3 Pull ups -36 - 30kg 3 x 5 Glut ham raise 3 x 10 no weight - the pressure of the pads was totally wrecking my quads. | ||
| Warm up & strides 15:59 [3] | |
| ahr:148 max:166 shoes: Integrators | ||
| Run to Blackford, took it easy as no cushioning on the tarmac with O shoes - hard work up the hill to the observatory! | ||
| Recovery 30:36 [2] | |
| ahr:149 max:165 | ||
| Recovery controls and the run home post intervals. | ||
| Intervals 19:11 [5]**** | |
| ahr:171 max:184 spiked:6/7c slept:8.0 shoes: Integrators | ||
| Dusk orienteering intervals on Blackford doing yesterday's Fight The Night course ably planned by Hannah. Ran hard on alternate legs and recovered on the legs in between. Most of the running hard legs were uphill so it felt like I got a hills session in too. Properly dark by the end so at least I looked like less of a twat on the way back than I did on the way there! Legs tired but still going hard up the hills - will be absolutely great to ease off and focus on technique this weekend. | ||
Thursday Jan 17 | ||
| Cycling 34:09 [3] | |
| ahr:116 max:145 (rest day) | ||
| Was going to Fight The Night tonight but was uber tired sleepy wise and after a seminar at 4pm that made me lose the will to live, went home to eat a big casserole and get to bed by 11 instead. Awful seminar! | ||
Wednesday Jan 16 | ||
| Cycling 37:01 [2] | |
| ahr:116 max:144 | ||
| Cycling about town. | ||
| Circuits 1:12:15 [3] | |
| ahr:105 max:162 | ||
| Runners circuits. Felt tired today but still did a good session with plenty of leaping about (holding balls too, really difficult without the full arm swing!), some harness work and some sprint starts. Good fun as always. | ||
| Recovery 20:57 [2] | |
| ahr:139 max:165 shoes: Blue Saucony Grid | ||
| Short and easy recovery run with Kir, both feeling a bit stiff and tired but the long downhill on the Seat was soooooo nice!
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Tuesday Jan 15 | ||
| Running drills 49:39 [3] | |
| ahr:158 max:179 slept:6.0 shoes: Blue Saucony Grid | ||
| Terrible night's sleep but still dragged myself out to try a new idea this morning (as I wasn't really sleeping anyway), which is some easy running drills first thing on Tuesday to a) get my legs moving after the weights on Monday and b) hopefully wake up my stomach and stop it from being an arse at reps in the evening. Took Fiona L's first running drill and worked my way through it - nice warm up, some high knees work, some balancing and hopping then 10 x 30 secs at 5km pace and 30 seconds jog, then a warm down. I have no idea what 5km pace is so I went at cruising pace which seemed quite nice, and focussed on running style. Legs are achey achey. | ||
| Cycling 19:37 [2] | |
| ahr:112 max:143 | ||
| Easy cycle in. | ||
| Cycling 20:23 [2] | |
| ahr:117 max:150 | ||
| Cycle home, I felt tired and traffic lights hated me. Boo to them. | ||
| Warm up & strides 15:47 [3] | |
| ahr:136 max:162 shoes: Blue Saucony Grid | ||
| Warm up before intervals - had to miss most of strides to dash to the loo - caught the last couple but it was all for the greater good. | ||
| Warm up & strides 37:31 [2] | |
| ahr:155 max:188 shoes: Blue Saucony Grid | ||
| Rest between intervals and the slow run home. Legs very very very dead, but happy. | ||
| Intervals 16:12 [5] | |
| ahr:173 max:191 slept:6.0 shoes: Blue Saucony Grid | ||
| Whew! Why is it always the sessions you spend most of the afternoon thinking you're not going to do that turn out to be the best ones? Today I finally broke the 2 minute barrier on 600m reps, by trying desperately to hang onto Hannah on the last rep. She was flying today and way ahead, but I ran a consistent set of 8 x 600 all faster than my last previous best of 2.02 aside from one mid way "how am I ever going to keep this up?" lap that quickly turned into a "this is how" lap. Totally went for it on the last one and could barely breathe or feel my legs by the end.
Unfortunately I think Steve will take this as proof that I wasn't squatting enough yesterday! To explain, we're starting to build the speed of reps now, so the rests are back up to 90secs after the shorter endurance based reps before Christmas. Every week we have to try and beat our previous record on at least one rep. Anyways, times were: 2.02 (1.28), 2.01 (1.28), 2.00 (1.28), 2.02 (1.27), 2.03 (1.27), 2.02 (1.27), 2.02 (1.25), 1.59!!!!!!! Yey! | ||
Monday Jan 14 | ||
| Strength 1:09:33 [3] | |
| ahr:112 max:151 slept:6.5 shoes: Blue Saucony Grid | ||
| Session two of the new strength programme. Was disappointed about how much I could squat but it'll improve quickly I'm sure! Legs felt a bit leaden after the weekend but still feeling strong.
Push press behind neck 25-35kg 5 x 3 Back squat 50-60kg 5 x 3 DB swings 10-12kg 3 x 10 MB Sit ups 4kg 3 x 10 Hanging Leg Raise 2 x 3 Yey! Fun! | ||
| Cycling 39:35 [2] | |
| ahr:114 max:143 slept:6.5 | ||
| Into work and back home. | ||
| Recovery 1:02:24 [2] | |
| ahr:137 max:148 shoes: Blue Saucony Grid | ||
| Nice recovery run round the north side of town from the Seat. About half grass, half paved. Legs are going to hurt tomorrow I reckon! | ||
Sunday Jan 13 | ||
| Warm up & strides 26:03 [3] | |
| ahr:150 max:180 slept:7.0 shoes: Integrators | ||
| Run to the start of the CSC First round at Hamsterley Moor. Legs definitely feeling yesterday but not uber uber badly. Found at the start that Karen was a minute after me and Helen W two mins. Not quite the race I was expecting today, but never mind! Probably did me good. | ||
| Orienteering 48:05 [4]*** 6.3 km (7:38 / km) +200m 6:35 / km | |
| ahr:184 max:191 spiked:9/16c slept:7.0 shoes: Integrators | ||
| Hmm. Not overly impressed with today but not too bad either I guess. My legs were tired and when I hit the patches of thick heather, especially anything vaguely uphill, was struggling. Trying to navigate more systematically and in the most places managed this but in a rather disjointed fashion.
Slightly overshot number 3 as my visible attack point was a lake which was significantly bigger today than it should have been. Stopped too short on number 4, had already seen Karen and just wasn't concentrating, she caught me here. Came to 5 quicker than I expected but no real time lost. 6 and 7 were fine, then thought I was navigating the long leg already and only realised that I did in fact have to go to number 8 first when I was a good 100m above it, and had to drop down. The long leg to 9 pretty much did me in after yesterday, but control was spiked thanks to having Helen W jump in in perfect time in front of me. Went round to 12 which was better for myknackered legs but I think lost time on the others here. Totally spooned 16 by just thinking I'd finished when I hadn't and dropped too low down like a muppet. Sounds like a disaster but the controls that went right were actually much better. Many other things playing on my mind today so I guess it wasn't that bad really. | ||
| Recovery 7:08 [3] | |
| ahr:152 max:159 | ||
| Sprint back down the hill to the loos as stomach not a happy bunny all of a sudden. | ||
Saturday Jan 12 | ||
| Long run 1:50:04 [4] | |
| ahr:163 max:185 slept:8.0 shoes: Integrators | ||
| Mmm mmm. Long run in the Pentlands on an awesome day, photos to be posted soon. Was up to a foot of snow in some places so really tough going at points but also totally beautiful. Went from Flotterstone mid way up the hill bases to the start of the Caernethy five, up Scald Law on the race route (the toughest section by miles, lots of pretty deep snow to fall through), then back along the ridge to Flotterstone. Had to walk a bit up Scald Law but after that really strong the whole way. Awesome day.
http://www.flickr.com/photos/faintgirl/sets/721576... | ||