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Training Log Archive: Becks

In the 7 days ending May 18, 2008:

activity

time

miles

Cycling

2:59:22

Strength

2:04:24

Long run

1:38:33

12.0

(8:13)

19.31

(5:06)

Recovery

1:21:20

9.0

(9:02)

14.48

(5:37)

Running

39:46

5.0

(7:57)

8.05

(4:57)

Circuits

33:05

Warm up & strides

31:20

3.5

(8:57)

5.63

(5:34)

Tempo run

24:21

3.4

(7:10)

5.47

(4:27)

Intervals

12:20

2.0

(6:10)

3.22

(3:50)

Total

10:24:31

34.9

56.17

2:47

0:00

» now

Sunday May 18, 2008 #

Long run 1:38:33 [4] 12.0 mi (8:13 / mi)
ahr:172 max:183 shoes: Saucony Cohesion

Rob dropped me off at Ogden in the beautiful sunshine and I ran a winding way back to Harden. Although this is net downhill there were plenty of big hills and rough paths and doing this run in the right kind of time was a real challenge: aiming for miles in 8.26 again. The first two miles up to the turbines was really tough! Good session.

Friday May 16, 2008 #

Strength 54:09 [3]
shoes: Saucony Cohesion

Strength set number three for the week. Lighter weights, lots of reps, more complex moves with a fast tempo today. Still damned hard work, think my body is just remembering how to train properly again.

Hang snatch with OH press 15kg 4 x 10
OH Press 15kh 4 x 10
Kettlebell swings 12kg 4 x 10

Super set: DB Press 12kg 4 x 10, DB Row 10kg 4 x 10

Cycling 29:35 [2]
ahr:118 max:150 shoes: Saucony Cohesion

Legs feeling stiff so took a longer spin than usual into work, really easy.

Cycling 23:26 [2]
ahr:119 max:149

Dead easy cycle home, legs a bit leaden.

Warm up & strides 17:13 [3] 2.0 mi (8:36 / mi)
ahr:146 max:163 shoes: Saucony Cohesion

Run to the start of tempo run - feeling pretty tired and stiff despite the downhill!

Tempo run 24:21 [4] 3.4 mi (7:10 / mi)
ahr:177 max:183 shoes: Saucony Cohesion

Tempo run - was over ambitious in my planning and the hills were too big, so changed course at mile one and ran for 16 mins after that - was running hard the whole way (much better than I anticipated after the big hill at the start), but a little off the pace.

Recovery 19:03 [2] 2.0 mi (9:31 / mi)
ahr:155 max:182 shoes: Saucony Cohesion

Very slow jog back to the Meadows for a very well deserved ice cream and glamour magazine break. Mmmm.

Thursday May 15, 2008 #

Cycling 13:46 [2]
ahr:111 max:136 (rest day) shoes: Saucony Cohesion

Cycle into work. Then I was tired and Andrea became Dr Andrea so I drank champagne and went to the pub instead of training :)

Wednesday May 14, 2008 #

Cycling 17:38 [2]
ahr:111 max:136

Cycle into work

Running 39:46 [3] 5.0 mi (7:57 / mi)
ahr:157 max:173 shoes: Saucony Cohesion

Neutral paced run along the roseburn path, down the water of leith to stockbridge, and back through inverleith park. Mostly downhill, nice and relaxing.

Cycling 18:54 [2]
ahr:133 max:158 shoes: Saucony Cohesion

Cycle to the gym - sick of not being able to get around Shandwick Place in this direction. Pah.

Strength 1:10:15 [3]
ahr:112 max:158 shoes: Saucony Cohesion

Strength session - supposed to be medium heavy again. Felt much better than last week - guess it's the lack of post 10km pain.

Back squat 55kg 4 x 5
Lunge with OH Press 20kg 4 x 8 (Jon says I still need to tighten up a bit on these but they were a world better than last week!)
Bent over row 40kg 4 x 5
BB Roll outs 3 x 10
One armed landmines 15kg 3 x 10

Then I had to fanny around a bit because some retard had managed to lock my bike to theirs. And through an inch wide gap on my panier rack. Looks like it must have taken actual effort to do so. Moron.

Tuesday May 13, 2008 #

Cycling 20:21 [2]

Into work via Ripping to get Ladytron tickets - yey!

Warm up & strides 14:07 [3] 1.5 mi (9:25 / mi)
ahr:148 max:179 shoes: Saucony Cohesion

Warm up and strides in a very sunny Inverleith Park.

Intervals 12:20 [4] 2.0 mi (6:10 / mi)
ahr:183 max:191 shoes: Saucony Cohesion

2 miles in Inverleith Park - supposed to be at 6.37/mile but I felt good and just ran as fast as I could. The loop rises to a high corner so there's a good quarter of a mile uphill, and half of it is on a dirt track rather than road. Not a bad loop at all though, and certainly felt stronger than last week's in the Meadows.

Recovery 11:52 [2] 1.0 mi (11:52 / mi)
ahr:157 max:189 shoes: Saucony Cohesion

Jog back to work. Sooo sunny!

Cycling 17:05 [3]
ahr:144 max:169 shoes: Saucony Cohesion

Uber speedy cycle into town to meet Rob in time, just made it. Had an awesome night at Oran Mor, Ladytron were huge!

Monday May 12, 2008 #

Cycling 38:37 [2]

Cycling to work and then back to the gym.

Circuits 33:05 [3]
ahr:99 max:158 shoes: Saucony Cohesion

New short Monday core circuit, including the wobble pad burn circuit. Used light weights today - 2kg in first half and -36 on the dips and pull ups, but still struggling on the last set, and the burn circuit was really sore!

Recovery 50:25 [3] 6.0 mi (8:24 / mi)
ahr:160 max:182 shoes: Saucony Cohesion

Same run as last Monday, but instead of trying to push to keep times ran at neutral pace, and actually managed 8.26/mile almost exactly. Felt much easier than last week, I guess 10 miles in terrain is easier than 10km pounding the tarmac.

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