Training Log Archive: BecksIn the 7 days ending Mar 16, 2008:
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Sunday Mar 16, 2008 #
Warm up & strides 17:00 [2]
shoes: Integrators
Warm up before relays - despite having a scratchy throat thanks to staying in the sports hall of stuffy doom, my legs etc were actually feeling like that might pull a race out of them today, so I managed a better warm up, albeit with lots of running to the loo.
Orienteering race 45:55 [4] ***** 5.1 km (9:00 / km)
ahr:167 max:190 spiked:23/27c shoes: Integrators
Yey! Today my body reached fifth gear for at least short sections of the course. I went out in 5th and had my usual controlled relay run, well focussed and concentrating and gradually reeling them in. Passed ShuOC without ever seeing them, passed Durham early on and almost caught Oxford, just missed them after a wobble on seeing them at number 25 having run alone for the whole course. A little weak on the hills but finally felt like there was some fight back in me. And then Hollie had a total stormer and we made second, a lot closer to the Hallam Super Team than we had anticipated. Nice one.
Note
No warm down and was too busy runnign between finish and spectator controls shouting like a mental :)
Saturday Mar 15, 2008 #
Warm up & strides 10:00 [2]
shoes: Integrators
Half hearted warm up pre BUSA, legs still feeling like there's nothing there, not looking forward to the race but foccussing on positive navigation to pull out a decent result for the team.
Orienteering race 57:09 [3] **** 5.8 km (9:51 / km) +270m 8:00 / km
spiked:21/25c shoes: Integrators
I think the fact I managed to pull off third here is more of a credit to Matt D the planner than anyone else. His course was well planned and tricky, with plenty of direction changes and the opportunity to totally lose yourself if not in complete control. My new approach to the technical side worked really well, and it was only when it reached the more physical legs and the end and I started thinking about how much everything hurt and wouldn't do what I wanted that I made an actual mistake. A bit of hesitation at first but that was maybe good as it enabled me to get into the weird scale. Great race technically, physically a nightmare, had to pretty much crawl on my hands and knees to get uphill and had to walk on a flat path. A flat path. Depressing.
Recovery 10:00 [2]
Warm down and catch up gossip with Ali C.
Friday Mar 14, 2008 #
Running 24:34 [3]
ahr:162 max:184 shoes: Blue Saucony Grid
Ran into work and tried a couple of efforts on the downhills, but majorly struggling to push hard. Third gear feels fine, but anything above that not a possibility.
Thursday Mar 13, 2008 #
Cycling 39:50 [2]
(rest day)
Had a huge day at work and felt pretty pants so didn't train tonight, but ate lots and lots of iron and slept. On day 9 of stupid long period now, iron must be getting low.
Wednesday Mar 12, 2008 #
Cycling 38:40 [2]
ahr:124 max:161 shoes: Blue Saucony Grid
To work, to the gym and home.
Circuits 1:03:10 [3]
ahr:103 max:154 shoes: Blue Saucony Grid
Fun low intensity circuits session with some full Elvises, some short sprinty stuff, a bit of hopping and a bit of jumping. All pretty plyometric but the giggles meant it wasn't too tough. Perfect for pre racing.
Tuesday Mar 11, 2008 #
Cycling 45:40 [2]
Argh, horrible traffic!
Warm up & strides 21:42 [3]
ahr:144 max:172 shoes: Blue Saucony Grid
Warm up and strides before intervals. Strides starting to feel tighter and stronger again.
Intervals 10:08 [4] 3.0 km (3:23 / km)
ahr:180 max:191 shoes: Blue Saucony Grid
Eurgh. I don't know what was wrong today. I felt awesome for the first 500 metres and then my legs turned to jelly, my chest was tight and my stomach was so bad that I had to rush to the loo mid reps. Total disaster, times were shocking, felt crap. And then there was a crazy storm and I got soaked too. Depressing as hell. Session was 1000, 800, 600, 400, 200, rubbish times are:
3.32 (91), 2.36 (85), 2.06!!! (89), 1.20 (77), 0.34
Pants.
3.32 (91), 2.36 (85), 2.06!!! (89), 1.20 (77), 0.34
Pants.
Recovery 15:07 [3]
ahr:154 max:162 shoes: Blue Saucony Grid
Curtailed warm down due to the hailing monsoon outside.
Monday Mar 10, 2008 #
Cycling 42:37 [2]
ahr:127 max:163
Cycling about town. Now the road to the gym from the Royal Mile is closed too. This is sodding ridiculous.
Strength 1:05:26 [3]
ahr:108 max:160 shoes: Blue Saucony Grid
Went to the gym in the evening as I totally failed to get out of bed in the morning. All the athletes were there making me feel rubbish again (skinny ginger Irish guy was doing semi single leg squats with 270kg! The bar was actually bending, it was amazing) but it was also full of twatty chubby men who can't lift properly to save their lives, and Jon and Che were there to chat to so it was all good. Finaly session before the weekend, did:
Back squat 55kg 5 x 5
CGSLDL 45kg 5 x 5
Kettlebell swings 16kg 3 x 10
DB Row 10kg 3 x 10 each side
BB Roll outs 3 x 5
Leg raises 3 x 2
Back squat 55kg 5 x 5
CGSLDL 45kg 5 x 5
Kettlebell swings 16kg 3 x 10
DB Row 10kg 3 x 10 each side
BB Roll outs 3 x 5
Leg raises 3 x 2
Recovery 36:09 [2]
ahr:137 max:150 shoes: Blue Saucony Grid
Recovery run in the cold and dark - good to be out and pace felt fine. Gladf I trained today after spending most of the day thinking I wouldn't.