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Training Log Archive: Becks

In the 7 days ending Dec 5, 2010:

activity # timemileskm+m
  Recovery2 49:30 4.5(11:00) 7.24(6:50)
  Strength1 35:00
  Running1 33:00 3.8(8:41) 6.12(5:24)
  Laundromat shuffle1 28:02 3.2(8:46) 5.15(5:27)
  Intervals1 19:10 2.98(6:26) 4.8(4:00)
  Warm up & strides1 10:00 0.9(11:07) 1.45(6:54)
  Total4 2:54:42 15.38 24.76

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Sunday Dec 5, 2010 #

Laundromat shuffle 28:02 [2] 3.2 mi (8:46 / mi)
shoes: 09 Saucony Grid

Short jog while the laundry was spinning. Thought a lot about whether to do a second loop as it was drying, and eventually decided against it. Throat was scratchy but not worsening, I just didn't have very much oomph anywhere. Everything is bare on East Rock now, it looks very pretty. There was an icy cold wind blasting about, but no sign of snow o the long range forecast yet. Definitely full length sleeves and tights now though!

Saturday Dec 4, 2010 #

Note

Reluctant rest day, as I didn;t actually escape the ill. Feel the same as Wednesday today. Poo face. I was really up for this autumn/winter training, and it has almost entirely fallen by the wayside. Rubbish.

Friday Dec 3, 2010 #

Recovery 31:30 3.5 mi (9:00 / mi)
shoes: 09 Saucony Grid

Super early morning run for the gym before my doctor's appointment. Nice clear day again, thank goodness.

Strength 35:00 [1]

Strength session in the gym - a bit rushed but better than nothing.

Warm up

Bent over row 3 x 8 55lb
Hamstring curls 3 x 6
Press ups 3 x 6 10lb

Super (5,5,5,3) set of:
Squats 105, 115, 125, 135
Bench press 55, 65, 75, 75
Box jumps 12 reps

Oblique sit ups 3 x 12

Note

May not be out of the woods with potential ill yet - throat is scratchy today. No alarm setting tomorrow!

Thursday Dec 2, 2010 #

Warm up & strides 10:00 [2] 0.9 mi (11:07 / mi)

Feeling like a new person this morning, and no green goo to speak of (yesterday was weird then!), so set off to do last week's intervals session properly.

Intervals 19:10 [5] 4.8 km (4:00 / km)
shoes: 09 Saucony Grid

8 x 600 aiming for 2.30, with 55 secs rest. Started too quickly, then hit the range on rep 3 and kept them really consistent after that. Not feeling quite as smooth as two weeks ago but still not all out death pace by a long means. Had a wind up at the end again, which was fun.

2.21
2.24
2.26
2.26
2.26
2.26
2.27
2.14

I like the indoor track! I really have no idea why.

Recovery 18:00 [2] 1.0 mi (18:00 / mi)
shoes: 09 Saucony Grid

REcovery between reps and the jog back. Feeling pretty tired, good session, and very pleased to get it in this week - I'm getting back at coping with flying.

Wednesday Dec 1, 2010 #

Note
(rest day)

After two days of remarkably successful travelling with some of the snottiest people in existence, I now have a stonking cold. Mostly sore throat and headache at the moment, and coughing up green goo. Rest time!

Also not impressed with the warm rain thing going on here! Want more snow!

Note

Feeling much better this afternoon, so will hopefully be ready to go after another couple of night's sleep. Had my big meeting with the boss, said everything I needed to say and it looks like he has responded well. Fingers crossed things start to change a bit round here!

Monday Nov 29, 2010 #

Running 33:00 [2] 3.8 mi (8:41 / mi)
ahr:151 max:162

quick morning recovery run before getting the train to london. Crisp snow and nice sunshine! Don't want to leave!

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