Training Log Archive: BecksIn the 7 days ending May 16, 2010:
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Friday May 14, 2010 #
Note
(rest day)
New York here I come!
Thursday May 13, 2010 #
Strength 45:00 [1]
ahr:115 max:156 shoes: 09 Saucony Grid
Strength session number one - last one for 10 days as the gym closes down for its summer clean. Went to "very heavy" for which I am a shadow of my former self, but still much improved on three weeks ago! I am starting to look like an athlete again. Well, as much as I ever do!
Shrug 4 x 5 85lb
BB Lunges 4 x 10 65lb
Squat 4 x 5 115lb
OH Disc rotations 2 x 16 25lb (Next one up is 45lb - not ready for that yet!)
DB Row 4 x 8 27.5lb
Assisted Dips -25lb to failure. Poor show there!
Shrug 4 x 5 85lb
BB Lunges 4 x 10 65lb
Squat 4 x 5 115lb
OH Disc rotations 2 x 16 25lb (Next one up is 45lb - not ready for that yet!)
DB Row 4 x 8 27.5lb
Assisted Dips -25lb to failure. Poor show there!
Running 50:31 [2] 5.9 mi (8:34 / mi)
ahr:159 max:178 shoes: 09 Saucony Grid
Easy run round West Rock with Boris and Marie for a bit. My legs felt surprisingly strong, my stomach felt dreadful. I need to stop eating take out and cook my own food! The problem is that take out here is so big that it feeds me for 4 meals, and it's a waste to throw it away...
Stretching 5:00 [0]
Trying out the variety of hamstring and lower back stretches. Kitch, we can't get that first one to work - is there a picture online? The second one is great! The sunshine is back too, which is a definite plus.
Wednesday May 12, 2010 #
Warm up & strides 15:14 [2] 2.7 km (5:39 / km)
ahr:154 max:162 shoes: 09 Saucony Grid
Warm up and jog back after 3km. Rainy and very cold - back to thermal and trackie top. At least I feel vindicated in my packing choices whenever this happens!
Running 11:17 [5] 3.0 km (3:46 / km)
ahr:188 max:198 shoes: 09 Saucony Grid
Okay, so to prevent me running my intervals too fast and further aggravating this hamstring, I ran a 3km time trial to give myself a baseline. Not sure quite what I expected, my forest strength and speed is returning but haven't done enough road stuff to feel too quick. And in fact, I felt strong the whole way, but didn't ever hit that light, fast cruisey feeling that I had when I was marathon training or doing plenty of intervals. 11.17 is not particularly good, but not ridiculously bad either. Something to work on now!
Orienteering 32:08 [2] **** 3.2 km (10:02 / km)
ahr:161 max:182 spiked:15/19c shoes: Inov8s
Short O course at Osbornedale, courtesy of Boris. Was orienteering a bit lazily tonight, and moving really well for the first ten minutes, then tired significantly. That's what you get for getting up early and running a 3km time trial I guess. Another beautiful but compact wood, but the contour detail was much more subtle than other places I've been so far. It was very dark in the overcast evening too! Saw a white tailed deer and tried to scare it off so I could see it better, but I fear my bird noises were far from threatening enough.
Stretching 16:45 [0]
ahr:89 max:108
Nice long stretch while we waited for Boris to get back. Hamstring is tight, but not painful. Felt good to stretch out.
Tuesday May 11, 2010 #
Note
Just got back from the lab and am super sleepy - think the weekend knocked me out a little. Going to get to bed early and try and shift tonight's training to tomorrow morning.
Monday May 10, 2010 #
Note
This weekend's races were my best ever none World Cup WREs as far as points goes. Ace. They felt better than any of those tedious JK Classic races too!
Strength 52:22 [1]
ahr:109 max:143 shoes: 09 Saucony Grid
Left my house full of Canadians and went to the gym pre work. 5 mins on the bike, warm up moves, then set 3 with light weights again, as they're quite intensive moves for the hamstring. 4 x 8 of everything.
OH Squats 35lb
SLDL 55lb
Step ups with controlled descent 35lb
Press ups with pull 10lb
Landmines 45lb
5 mins on the treadmill at a slow 10 mins per mile. No pain or tightness in the hamstring.
Sleepy tired today, but after the warm up limbs etc felt tired but strong.
OH Squats 35lb
SLDL 55lb
Step ups with controlled descent 35lb
Press ups with pull 10lb
Landmines 45lb
5 mins on the treadmill at a slow 10 mins per mile. No pain or tightness in the hamstring.
Sleepy tired today, but after the warm up limbs etc felt tired but strong.
Note
No Team Trials for me - Rob arrives on Friday.
YEY Yey yey yey YEY!
YEY Yey yey yey YEY!
Note
For the Brits who want to see what the fuss is about, Route Gadget is also up for the weekend - the "Mad Hatters Return" event.
http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi
http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi