Training Log: Becks

In the last 7 days:

activity	#	time	miles		km		climb
Cycling	8	2:59:22
Strength	2	2:04:24
Recovery	3	1:21:20	9.0	(9:02)	14.48	(5:36)
Orienteering	1	1:06:43	4.78	(13:56)	7.7	(8:39)	195	17 /	20c	85%
Long run	1	47:37	5.28	(9:00)	8.5	(5:36)
Running	1	39:46	5.0	(7:57)	8.05	(4:56)
Circuits	1	33:05
Warm up & strides	2	31:20	3.5	(8:57)	5.63	(5:33)
Tempo run	1	24:21	3.4	(7:09)	5.47	(4:26)
Intervals	1	12:20	2.0	(6:09)	3.22	(3:49)
Total	21	10:40:18	32.97		53.06		195	17 /	20c	85%

2:47

0:00

Friday May 16
	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 (7:09 / 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
	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
	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
	Cycling 20:21 [2]

	Into work via Ripping to get Ladytron tickets - yey!
	Warm up & strides 14:07 [3] 1.5 mi (9:24 / 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
	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 (8:23 / 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.
Sunday May 11
	Long run 47:37 [4] 8.5 km (5:36 / km)
	ahr:160 max:179 shoes: Integrators
	First half of today's long run - to the start, back to the car park, to the start again, then a final km, straight into the start box, and off on my course! To the start was pretty hefty continual uphill, pretty hard work! Times for 2.5km blocks (with 1km at end): 15.00, 11.47, 14.40 (6.10)

	C • I was about to rip it out o... 8
	Orienteering race 1:06:43 [4]**** 7.7 km (8:40 / km) +195m 7:41 / km
	ahr:178 max:186 spiked:17/20c shoes: Integrators
	And the second half of the long run, the W21L course. Straight line distance 6.9km, actual run distance measured incredibly scientifically with a piece of string as above. Was going okay on the moor, no real pace in my legs but strong, and navigating awesomely, though the motorway of elephant tracks aided this a lot in places. In the wood it got more physical, and the navigation got trickier, and I was really tired, and I missed three times in the last control pick type loop, the first mistake was understandable, second a bit dodgy, but the third was a total silly one, lost confidence at the last minute and dropped well below the feature, despite being about 20m metres from it. So all in all not too bad, Lorna and Sarah beat me by just over a minute. A real test for the mind and body - am ready for a big dinner now :)
	Note

	I just noticed that a marathon is just a bit more than the total miles I did this week. Gulp.

Weather

Edinburgh, United Kingdom Light Drizzle 45°F (feels like 39F) Humidity: 93%, Winds: 12mph Useful Daylight: 4:06 AM - 10:12 PM more details Weather data provided by weather.com®

Saturday May 17	51 F AM Showers	30%
Sunday May 18	51 F Partly Cloudy	20%
Monday May 19	52 F Partly Cloudy	10%
more weather