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Training Log Archive: Becks

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Running6 4:12:05 26.7(9:27) 42.96(5:52) 711
  Orienteering1 55:55 5.09(10:59) 8.2(6:49) 93
  Strength2 54:26
  Total6 6:02:26 31.79 51.16 804
averages - rhr:51

» now

Sunday Dec 11, 2011 #


I think I am going to wimp out of training again today. All the things that needed sorting are getting sorted - mostly personal life things that have been neglected through months & months of Arthur stress, and it feels good. So I am going to continue progress. It's our lab Christmas party at new boss's place this evening, and this first bit is a walk in the sunshine along the shoreline, so that'll be nice.

Saturday Dec 10, 2011 #


Whoo, legs tired today! Not at all surprising. Considered training today but just the Night-O for me I think.


Today ran away with me completely, and I have neither the time or energy to go to RHINO. Bah, humbug. Enjoy guys!

Friday Dec 9, 2011 #

7 AM

Running 11:53 intensity: (45 @1) + (42 @2) + (10:26 @3) 2.19 km (5:25 / km) +13m 5:16 / km
ahr:154 max:166 shoes: Grey Saucony Excursion

Jog into the gym. Legs pretty stiff from yesterday but not lacking in energy.

Strength 27:26 intensity: (22:11 @1) + (4:52 @2) + (23 @3)
ahr:128 max:153

Gym session. Supersets of:

Deadlifts 3 x 8 65lb
Loaded press up 3 x 8 5lb

OH squat 3 x 8 25lb
DB Row 3 x 8 x 2 12.5lb
DB Fly 3 x 8 12.5lb

DB push press + forwards press 3 x 8 x 2 7.5lb
Side plank 3 x 2 x 30sec

Was stiff to start but turned into a decent session. Wobbly wobbly side planks!

Running 5:09 intensity: (26 @1) + (1:11 @2) + (3:32 @3) 0.91 km (5:38 / km) +5m 5:29 / km
ahr:150 max:163

Jog to Starbucks for Friday morning treat, then walked to the lab where I failed to think at all about the lab meeting as I was too excited about the presale of M83 tickets. I snuck out at 10am and "won" some for the Boston date. Yey!
5 PM

Running 1:26:57 intensity: (1:51 @1) + (8:21 @2) + (1:15:11 @3) + (1:34 @4) 14.58 km (5:58 / km) +301m 5:24 / km
ahr:158 max:177 shoes: Grey Saucony Excursion

Long run with Marie. Was tired at the start and thinking maybe I wouldn't manage, but once I made it up the first hill everything loosened up and it was good. Very quiet out there, but when we started it was clear and the full moon looked amazing. By the time we finished it had clouded over and just started raining, so I'd call that pretty good timing. Really fun.

Thursday Dec 8, 2011 #


Can someone plan some sprintervals for Marie and I tonight?
6 PM

Running 12:13 intensity: (47 @1) + (1:02 @2) + (10:24 @3) 1.55 mi (7:53 / mi) +12m 7:42 / mi
ahr:153 max:163 shoes: Grey Saucony Excursion

Warm up jog from work to meet Marie.

Orienteering 55:55 intensity: (13:07 @1) + (5:46 @2) + (12:41 @3) + (22:36 @4) + (1:45 @5) 8.2 km (6:49 / km) +93m 6:27 / km
ahr:157 max:188

Fantastic sprintervals sessions courtesy of Jeff. Track includes more warm up. Marie and I raced each interval, starting at the same time if there was route choice (most of the time) and with 15 second intervals if there wasn't (mostly because there was construction work).

Jeff planned the best course I have yet run on Science Hill, and it was devious even for the mapper. The extra pressure of Marie was excellent, so pressurising that I actually DQed myself by going to the wrong building edge. We were even in time on so many of the variable route choices, and it was a huge amount of fun, aswell as a great workout. I'm very glad I was to lazy to go to the track this morning :) And thanks Jeff!


Note mispunch at number 18. Also, I didn't always take the route I thought I was optimal, as Marie and I were trying to take different routes to spice it up. It generally turned out there wasn't much between them though. Finally, the distortion is reasonable generally, to be expected in towns, but absolutely mega around the physics building. What are they doing in there?!

Running 14:07 intensity: (45 @1) + (23 @2) + (6:58 @3) + (6:01 @4) 2.6 km (5:25 / km) +33m 5:06 / km
ahr:163 max:176 shoes: Grey Saucony Excursion

Warm down jog with Marie then home. Great evening. Too tired to cook now. Bah!

Wednesday Dec 7, 2011 #


It is too damn hot in this lab! Will winter just come already?

Running 23:00 [3] 2.59 mi (8:53 / mi)
shoes: Red Saucony Cohesion

Run to the gym (9 mins) from work, then home after the gym. The way home reminded me of my actual home! Warm and very wet. Mmm.

Strength 27:00 [3]
shoes: Grey Saucony Excursion

Strength circuit. Warm up then supersets of:

Back squat 3 x 8 95lb
Box jumps 3 x 8 x 2

Loaded press up 3 x 8 5lb
45 degree power press 10lb

CG pull up 3 x 8 -45lb
Made up core central weight raise with DB 3 x 8 12.5lb

Hamstring curl 3 x 8 10lb

Gympa made things hurt in a weird way. Not in a good way, more in a "this is slightly pulled" way. Humbug!
8 AM

Running 1:09:33 intensity: (35 @1) + (4:25 @2) + (47:37 @3) + (16:56 @4) 11.42 km (6:06 / km) +305m 5:22 / km
ahr:162 max:178 shoes: Grey Saucony Excursion

Hilly rolling run. Still a bit sore throaty when I woke, but HR is much more normal this morning and so I don't think I have anything to worry about. But man, did gympa screw up my legs?! I have way worse DOMs, especially in my dodgy hamstring, then I do for weights. If I do it again I am going to incorporate short rests to allow proper focus on technique and also start with a shorter period of work. Soggy out this morning!

Tuesday Dec 6, 2011 #


Resty resty. I am dead busy at work but for the first time, in what feels like a very long time (maybe ever) it's fun! Do these two proteins interact? I can't see it using this method. So try overexpressing one. Oooh there's a ghost of something there. Can I optimise? Crosslink? Now I can see more! Yey!

t's fun. I'm enjoying it but I'm sleepy. Need to throw myself not quite so all in.

Monday Dec 5, 2011 #

8 AM

Running 29:13 intensity: (6:47 @1) + (20:42 @2) + (1:44 @3) 4.6 km (6:21 / km) +42m 6:04 / km
ahr:141 max:162 shoes: Grey Saucony Excursion

Short and sweet recovery run with Rob. HR behaving much more normally this morning, and sore throat just a minor scratch. It's coughing up green goo time!

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