Training Log Archive: BecksIn the 7 days ending Jul 5, 2009:
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Sunday Jul 5, 2009 #
Cycling 25:00 [2]
Home from the lab. It took ages as they've changed all the roads round again.
Long run 1:48:59 [3] 12.0 mi (9:05 / mi)
ahr:166 max:183 shoes: 09 Saucony Grid
Really struggled at the start of this, am generally not good at starting longer runs mid afternoon. Plus it decided to be randomly hot. First three miles over Blackford and Braids were poor, then got excited by discovery of cool new path to Buckstone from Mortonhall and it got better after that. Miles 8-9 were slow with big climbs and windy paths in Bonaly, but it was downhill from there and the last three were uber fast. Road schedule said 8.20 mins per mile, this was about 9, so not too bad at all. Off road is so much nicer on your legs!
Saturday Jul 4, 2009 #
Note
(rest day)
Rest day all in the lab, long run tomorrow.
Friday Jul 3, 2009 #
Strength 45:48 [2]
ahr:131 max:166 shoes: 09 Saucony Grid
Jog to the gym then strength session.
OH Squats 15kg 4 x 8
SLDL 35kg 4 x 8
Step ups 15kg 4 x 8
MB Chest pass 2kg 4 x 8
MB Side throw 2kg 4 x 8
Legs a bit sore after, think it's the dead lifts. Was getting good depth on the OH squats, was a bit worried about them.
OH Squats 15kg 4 x 8
SLDL 35kg 4 x 8
Step ups 15kg 4 x 8
MB Chest pass 2kg 4 x 8
MB Side throw 2kg 4 x 8
Legs a bit sore after, think it's the dead lifts. Was getting good depth on the OH squats, was a bit worried about them.
Recovery 30:03 [2] 2.7 mi (11:08 / mi)
ahr:140 max:149 shoes: 09 Saucony Grid
70% jog into lab. Felt faster than last week but was actually slower. Oops.
Thursday Jul 2, 2009 #
Warm up & strides 31:16 [3] 3.9 mi (8:01 / mi)
ahr:168 max:186 shoes: 09 Saucony Grid
Run to the start of the Street O. In a highly encouraging fashion, I remember the address and map totally wrong, and we had to do a big loop to find it. Hot!
Orienteering 37:03 [5] *** 4.65 mi (7:58 / mi)
ahr:187 max:196 spiked:15/18c shoes: 09 Saucony Grid
Street O. Was supposed to be a good three mile tempo session, and ended up being quite a bit more. Was dead tired by the end, actually had to walk in places. I blame the heat!
Recovery 10:51 [3] 1.35 mi (8:02 / mi)
ahr:172 max:184 shoes: 09 Saucony Grid
Jog back as far as Morningside where I bougth a cold fizzy drink and walked the rest of the way. Whew, bigger session than I had planned!
Wednesday Jul 1, 2009 #
Note
(rest day)
More enforced resting. Went round super early pre gym to old flat to take the final meter reading, and obviously they hadn't cleaned out/defrosted the freezer as promised, in fact, it was still full of mouldy food, and the new tenants appeared at 8.15. So I spent my gym session attacking the freezer and was none too impressed. Then found out Mr Ghafoor is seriously ill in hospital, and I feel like a bad person because that just makes me wonder whether my deposit is ever coming back. I need it!
Tuesday Jun 30, 2009 #
Note
Enforced rest day - cleaning old flat which is totally gross! Have done a lot of lifting and scrubbing - moving the freezer was particularly hardcore...
Monday Jun 29, 2009 #
Strength 46:56 [2]
ahr:106 max:149 shoes: 09 Saucony Grid
Quick blast through a top half/core strength sesh with Helen. That's two mornings in a row we've managed now!
Sgl DB Push press 8 kg 3 x 8 E.S.
DB Row 8kg 8 8x3 ES
DB alternate bench press 8kg 3 x 8 ES
45 degree power press 4, 5kg 3 x 8
DB Rear delt raise 5kg 3 x 8
Cable Russian Twist (boo!) 5kg 3 x 8 ES
Press up core things - press up position, lift one hand to side for 10 secs, then forward for 10 secs. 3 reps each side. Yeouch.
Sgl DB Push press 8 kg 3 x 8 E.S.
DB Row 8kg 8 8x3 ES
DB alternate bench press 8kg 3 x 8 ES
45 degree power press 4, 5kg 3 x 8
DB Rear delt raise 5kg 3 x 8
Cable Russian Twist (boo!) 5kg 3 x 8 ES
Press up core things - press up position, lift one hand to side for 10 secs, then forward for 10 secs. 3 reps each side. Yeouch.
Cycling 18:05 [2]
ahr:120 max:156
Cycle in - quads still complaining quite a bit.
Recovery 32:00 [2] 3.6 mi (8:53 / mi)
ahr:139 max:159 shoes: 09 Saucony Grid
Recovery run with Rob, from his place to the canal, Dalry, cycle path then Water of Leith to Stockbridge. Really nice!