Training Archive: BecksIn the 7 days ending 2008-01-25:
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| S | S | M | T | W | H | F | ||||||||||
Friday Jan 25 | ||
| Cycling 30:24 [3] | |
| ahr:120 max:154 | ||
| To the gym, back home to pick up my lock from my bedroom floor (doh), back to the gym, then to work. It was uber windy on the way in enforcing walking round corners like a spazz and having to pedal hard downhill. Hope it improves for tomorrow :s
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| Strength 57:51 [4] | |
| ahr:113 max:164 shoes: Blue Saucony Grid | ||
| Strength session 2 - feeling really good with this stuff, desperately hope I don't have to leave it a month until I can do vaguely static low heart rate stuff in the gym. Will ask on Monday. I did manage the do the most spastic fall in the world ever (TM) when trying to take my warm up bar back to the rack and tripping over the tiny step down from the platform. I bet it was funny to watch.
Weights were: Push press behind neck: 30-37.5kg 5 x 3 Back squat: 55-67.5kg 5 x 3 (Thought I was going to stop at 65, then whacked another 2.5 on for the last rep and felt good. Yey! I can't believe this time 18 months ago I couldn't squat 40kg). Kettlebell swings 16kg 3 x 10 (I am officially a starter man) Sit ups There was nobody about by now so I held a 5kg weight above my head and went down to the sides aswell as straight down - 3 x 10 Leg raises 3 sets of 3 - ouch! Feeling great. Will go in on Monday morning I think as I donm't need to be at the hospital till 3. | ||
| Cycling 23:15 [2] | |
| ahr:116 max:156 | ||
| Cycle home in the gruesome weather! | ||
Thursday Jan 24 | ||
| Note | |
| (rest day) | ||
| Was in a boo today, so I stayed in bed till lunch time, Rob made me nice chilli, then we went to the museum and pushed science buttons and talked about big steam engines and old maps, then drank coffee. It was a nice day.
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Wednesday Jan 23 | ||
| Cycling 41:46 [3] | |
| Cycling to work and back. | ||
| Circuits 1:10:33 [3] | |
| ahr:106 max:173 | ||
| Circuit with lots of medicine balls things, working out pretty much everything aty some point. Impressed myself by managing to get all four limbs off the floor doing ballistic press ups. Aceness. Did the shoulder endurance stuff at the end which was a bit tough with 2kg! | ||
Tuesday Jan 22 | ||
| Note | |
| Well, found out yesterday that I do in fact need some hospital treatment, and as of Monday 28th have to take four weeks off exercise. I'm hoping on speaking to the consultant that some exercise is manageable, but the sounds from the nurse are pretty unpromising at the moment (she said I can't even cycle to work. I am actually going to explode if that is the case). Hence this week I am feeling a bit fed up and can't find the motivate to wring out one last good week before the rest, I'd rather curl up in bed with a stock of DVDs. Which is not overly like me. Thanks to the nurse though who did everything so speedily that I can look forward to still going to Italy for MOC to train - legs will just be a little rusty.
Boo. | ||
| C • that sucks 8 | ||
| Cycling 16:34 [3] | |
| ahr:110 max:143 | ||
| In wonderful teenage goth style, the whole world is against me this week, including traffic lights.
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Sunday Jan 20 | ||
| Warm up & strides 7:30 [2] | |
| ahr:134 max:155 shoes: Integrators | ||
| Quick warm up before today's training - legs feeling dead and not totally motivated physically so just wanted to get cracking with the orienteering. | ||
| Orienteering 40:51 [3]***** 4 km (10:13 / km) | |
| ahr:158 max:175 spiked:16/21c shoes: Integrators | ||
| Another pick, this time at Kinnoull Hill with all the same tracks removed from the map. Despite mocking this choice of area it was actually far more difficult than yesterday, with vague contour detail, continental style slopes and confusing vegetation. One major mistake where I turned out to have got to within 2 metres of the crag twice post relocation, which was a bit frustrating, but threw the map and the floor and started again and the rest were fine - a couple of wrong side approaches later on when I got tired and one overshoot. A lot of climb for a short course! | ||
| Recovery 23:16 [2] | |
| ahr:138 max:168 shoes: Integrators | ||
| Warm down jog and repeated controls 7-9 and got 8 bang on this time! | ||
| Orienteering 35:06 [3]***** 3.1 km (11:19 / km) | |
| ahr:158 max:176 spiked:15/20c shoes: Integrators | ||
| Final session at Kinnoull, another pick on a different area. Really tired by now but still orienteering far better than I have been doing in some physically rather tough terrain. I am still pants at point features in light green though. If I seriously want to be running at WOC this is something I need to practice! I seem to be finally sorting out my slope work though! Yey!
Totally knackered now, mentally and physically. Wahey for easy weeks! | ||
Saturday Jan 19 | ||
| Orienteering 49:58 [3]***** 4.4 km (11:21 / km) | |
| ahr:157 max:172 spiked:29/30c shoes: Integrators | ||
| Awesome day on Drummond Hill. Control pick with 30 controls on the intricate top part of the hill. Tried to use Thierry's visilibility maps as a strategy and worked really well. Was physically tired but this was good as I eased off the pace (there was a foot of snow in places so it was pretty slow going anyways!) and really focussed well - great session and felt really confident and in control the whole way - the one non spike was a very small slip and not my usual 2-3 mins slip. | ||
| Orienteering 23:12 [3] | |
| ahr:146 max:169 shoes: Integrators | ||
| Line course in the middle of the control pick - an almost complete change of tactic with very fine map reading but maintained a constant (v. slow) pace throughout which worked well. | ||
| Orienteering 1:13:27 [3]***** | |
| ahr:150 max:170 shoes: Integrators | ||
| Uber long line course on the other side of the road to the pick - had one major drop off when I saw the amazing view and went further downhill than I should on a parallel error. Aside form this really nicely in control and intepreting the subtle detail really nicely for the whole length of time - dead chuffed. Dropped off down to the road to finish when I really couldn't even crawl up the next steep hill. Awesome. | ||
| Recovery 11:51 [2] | |
| ahr:155 max:168 | ||
| Run back to the start from the track - track very snowy and felt absolutely dead but uber happy! | ||