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Training Log Archive: Becks

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  Cycling15 9:06:10
  Strength5 4:23:49
  Recovery8 3:33:20 20.47(10:25) 32.94(6:29)
  Orienteering3 2:28:14 12.18(12:10) 19.6(7:34) 4062 /74c83%
  Hill Walking1 2:00:00
  Running5 1:57:55 9.78 15.73
  Warm up & strides7 1:50:38 5.25 8.44
  Circuits2 1:42:42
  Tempo run4 1:30:39 11.23(8:04) 18.07(5:01)
  Long run1 1:24:48 7.02(12:05) 11.3(7:30)
  Stretching3 44:15
  Swimming1 30:00
  Intervals2 23:25 4.23(5:33) 6.8(3:27)
  Total23 31:35:55 70.15 112.89 4062 /74c83%
  [1-5]23 30:51:40
averages - rhr:52

» now

Saturday Feb 28, 2009 #

Warm up & strides 30:00 [2]

30ish minutes warm ups and downs around the ESOC sprint O. Would have been less if I'd have been alone but I thought I'd be good with Helen.

Orienteering race 14:14 [5] *** 2.9 km (4:54 / km) +20m 4:45 / km
ahr:188 max:197 spiked:12/13c shoes: Integrators

First part of the ESOC chasing sprint. Good run, did a bit of a merry-go-round at the thicket on number ten. Ran in what felt like a high fourth gear, but never quite dropped into that strong fifth gear. Just over a minute down on Helen. Sasha beat me by one second, which was a little embarrassing until I had to chase him in the final. He is awesome.

Orienteering race 14:14 [5] *** 2.7 km (5:16 / km) +20m 5:05 / km
ahr:188 max:198 spiked:12/15c shoes: Integrators

The chase bit. Not as techically strong on this part, and every time I thought I was going to power past Sasha he put in an extra little spurt and stayed ahead. Pretty amazing little guy. Again about a minute down on Helen. I really should start training again, I'm not actually the worst/most unfit orienteer in the world really. Though sprinting has always been my strong point I guess in comparison.

Friday Feb 27, 2009 #

Cycling 24:53 [2]

Bah, it's not easy getting home these days, what with all the weird shit going on at the West End of Princes Street. My legs felt tired too - done nothing all week syndrome. ESOC sprint tomo and a walk on Sunday, then time to get down to it on Monday.

Wednesday Feb 25, 2009 #

Cycling 20:37 [2]
ahr:125 max:154

Into work.

Running 23:30 [3]
ahr:149 max:169 shoes: Road Sauconys

And so Rob turns up, bright eyes at 10am going "CAN WE GO RUNNING THIS AFTERNOON PLEASE?!" I had brought no kit but borrowed some lycra from Ellen and we set off. Felt pretty crap the whole way, everything including lungs tight. Was very annoyed at Kirsty putting the brakes on the action plan for the second time this week, causing me to throw away a second batch of cells and still achieve diddly squat despite dragging myself in with some kind of enthusiasm for the last two days. We also saw a bunch of small boys breaking windows at the old Broughton High School, and were far too scared of the little shits to be good citizens. It's being demolished, but it's still full of furniture and stuff they're moving. Horrible children.

I am majorly majorly fed up now.

Tuesday Feb 24, 2009 #

Cycling 25:00 [2]

Back from work.


Right! Need to sort myself out. I have to turn around, in some vague order, my work ethic, my will to train, and my social life. Because at the moment all I really want to do is stay at home and read books. Which I am obviously enjoying, but is in no way healthy.

So, this week, it's the work ethic. By Thursday I can start doing assays that are definitely going into my thesis, whether they are interesting or not. In three weeks' time I can start getting a constant supply of neurons to assay, and I am up and running. Today I wrote up some methods for things I hadn't been sure were going to going in, but have been shoehorned in in some way or another. It felt good actually, to actually make some positive progress. So if I can pick up the momentum on that, I will be happy.

Once the work feels to be progressing, I might actually be able to find some motivation to train. I've settled on my next challenge in the autumn, so will need to make myself uber tough to do that. Uber tough this year physically, and then seriously back to the O' once the PhD is done. Till then I won't have to time or the money to consider any kind of performance.

And once those are trundling along nicely, let's get me out of the house a bit more! Training will help as I'll see M, Helen, Hollie, Jess and the others more regularly, and if I feel I've had a good day I'll feel more like being sociable. I might even manage some work socialising without irrationally wanting to kill everyone who has more data than me.

Today's little bit of writing felt like a little bit of a turning point. If I can maintain that kind of momentum for more than a couple of days, then maybe some kind of actual plan for my training is the next step. I'm always more motivated with a pretty strict plan, but at the moment even that's not motivating me. One thing at a time!

What a load of emo nonsense. This is more to remind me that when things get bad next time, there was a way out if I just pulled myself together.

Monday Feb 23, 2009 #

Strength 53:31 [2]
ahr:108 max:159 shoes: 09 Saucony Grid

Now Steve's back, a short series of exercises to work on the strength and flexibility of my left quad. Will do pretty much the same next session and maybe next week too - felt really good and concentrating on my weak spots.

Full olympic warm up snatch grip 15kg x 3
Single leg squats stood on block x 5 each side (6 sets)
Alternating with 8 bench presses wide grip (4 sets, 20, 20, 20, 22.5)
Leg press 5 x 8 (90, 90, 90, 92.5, 92.5 (bit more but dunno what central column weights), focus on knees to shoulders and not bending inwards on return
Hamstring medieval torture device 3 x 8 (no, no, 5kg) - nice "massage" on the quads
4 x candlesticks to show Helen

Could add in some lunges next session too, have a bit more time on Fridays.

Cycling 17:42 [2]
ahr:130 max:159 shoes: 09 Saucony Grid

Crazy new road system, still appalling synchronised traffic lights.

Running 34:19 [3] 3.5 mi (9:48 / mi)
ahr:165 max:188

Easy run with Rob. Actually, it felt easy, but my HR is a lot higher than I would expect - which could be partly why I feel so bad this morning (Tuesday).

Sunday Feb 22, 2009 #

Warm up & strides 11:31 [3] 2.1 km (5:29 / km)
ahr:152 max:173 shoes: Integrators

Leg it from Fairmilehead to Hillend to meet M. Apparently man flu stops you from reading bus timetables correctly too :)

Long run 1:24:48 [3] 11.3 km (7:30 / km)
ahr:170 max:184 shoes: Integrators

Easy long run with Miss M. Neither of us were feeling particularly tip top, so there was some sneaky walking up hills and lots of going round intstead of over. It was a beautiful day and much fun was had, although I did fall in a bog and bash my shin on some wood where there is now a bruise which is HUGE in comparison to how it felt. I now have a headache so maybe I've got the man flu too. Bah. Early night tonight.

Saturday Feb 21, 2009 #

(rest day)

No inspiration to do anything today, and Mhairi promised me fun tomorrow, so I rested and pandered to Rob's man flu instead. Won't do the knee any harm.

Friday Feb 20, 2009 #

Strength 47:02 [2]
ahr:111 max:150 shoes: Road Sauconys

Pretty half hearted weights session. Didn't want to get up this morning but forced myself to.

Pulls from blocks 4 x 5 40kg
Lunges 4 x 10 22.5kg
Cleans from blocks 4 x 10 20, 20, 25, 25
OH weight rotation thingie 4 x 8 each side 10kg

Cycling 21:17 [2]
ahr:118 max:146 shoes: Road Sauconys

And in to the lab.

Thursday Feb 19, 2009 #

Running 20:00 [3] 2.3 km (8:42 / km)
ahr:155 max:169 shoes: 09 Saucony Grid

Easy slow jogging before and after tempo session.

Tempo run 20:00 [4] 4.2 km (4:46 / km)
ahr:177 max:186 shoes: 09 Saucony Grid

20 minutes if tempo - legs quite tired so not working quite as hard as I should have been, but a good session none the less. Hilly at the start on the Seat, then on the road towards Craigmillar for the second part. Hard work.

Cycling 50:00 [2]
ahr:127 max:162

Various bits whilst doing errands.

Wednesday Feb 18, 2009 #

Cycling 18:45 [2]
ahr:114 max:145

Cycle in in the beautiful balmy sunshine.

Cycling 15:30 [2]
ahr:125 max:146

To Haymarket.

Warm up & strides 25:00 [3]
ahr:154 max:169 shoes: Integrators

Jogging along the road to Menstrie with BIG rucksac, then up to hill to the start at Dumyat.

Orienteering 50:13 [4] *** 5.7 km (8:49 / km)
ahr:174 max:189 spiked:16/20c shoes: Integrators

Awesome time up on Dumyat with a slightly reduced but select FVO crew. Was just behind the leading guys on my loop until number 4, which we appeared to spike but then there was no control. So we ran around a bit until the other guys caught us, unbeknown to me then that they had already done an extra loop I had to do at the end...nooo! We eventually all agreed we were in the right place and set off, only to miss number 5 - the jury's still out but this may have been in the wrong place. Then missed number 6, with a beautiful error than would probably likely only have happened in 5 was in the wrong place. Still, when you can't see very much it's difficult to be totally sure. It was then that the boys started to pull away and I lost Hazel too, had been running strongly till then but started to feel tired. Still, kept up a pretty decent pace, only missed one on the final loop (way too far down the spur on number 16) and most importantly, had a great time. This kind of event is exactly what I need right now, head to head, running hard - the orienteering doesn't matter so much at the moment.

Tuesday Feb 17, 2009 #

rhr:52 (sick) (rest day)

Woke up this morning with a high resting HR and a really nasty earache. Have booked into the docs tomorrow. Finally got my PhD action plan tomorrow - I have a funny feeling this string of rubbish minor ailments is mainly due to being depressed as hell about my lack of progress here, so hopefully this will start to change things.

Monday Feb 16, 2009 #

Running 8:18 [3] 1.5 km (5:32 / km)
ahr:146 max:160

Run into the gym with bag.

Strength 45:00 [2]
ahr:109 max:157 shoes: 09 Saucony Grid

Steve wasn't there this morning so couldn't do some new more interesting stuff, so banged out the boring old routine and hopefully can start some new stuff on Fri. Was concentrating hard on form with the knee and it felt fine - started squatting with less but no problems at all.

Back squat 4 x 10 20, 40, 50, 50
OH Press 3 x 10 20kg
Romanian Deadlift 3 x 10 40kg
BB Roll outs 3 x 10
Lat pull downs 3 x 10 25kg

Recovery 37:06 [2] 5.5 km (6:45 / km)
ahr:141 max:152 shoes: 09 Saucony Grid

Slow recovery plod into work - extra weight meant 70% was pretty slow. But knee was happy, and hence so was I.

Sunday Feb 15, 2009 #

Running 31:48 [3] 6.3 km (5:03 / km)
ahr:159 max:167 shoes: 09 Saucony Grid

15 minutes ish before and after the tempo session. Didn't feel great at the start but turned into a really good session once I upped the pace. Occasionally twinge of "hey, I'm here!" from the knee, but no actual pain.

Tempo run 40:39 [4] 7.6 km (5:21 / km)
ahr:180 max:191 shoes: 09 Saucony Grid

40 minutes of low tempo, up to Braids from the Hermitage, round Braids one and a bit times (it was super muddy, excellent tough running, also really tough on the downhills to maintain 170+ HR), down to the Hermitage, along the top path west, then a sprint up from the visitor centre to stop. Really really good session, running hard all the way, never easy but strong, not never easy but flailing. No pain at all from knee, only noticed a little pull if I lost my form on the downhills.


Love the difference between terrain and road - was actually slower in the tempo section but ran so much harder!

Stretching 14:15 [0]
ahr:98 max:115

A good stretch on my return home.

Saturday Feb 14, 2009 #

Swimming 30:00 [3]

Bleurgh, swimming. Now I have goggles I was a little better at the old crawl, but still couldn't manage more than two lengths without drowning and spluttering as I can't breathe on my left hand side anymore. And don't want to make myself more unbalanced by only breathing on the right. So I had little rests and did some lengths of crawl and though I was out of breath a lot, I think it was poor technique/drowing related as opposed to any real aerobic challenge! Still, you've got to start somewhere right? Breaststroke wasn't great for knee.

Stretching 15:00 [0]

Spent a bit of time doing the ten stretches and then doing knee bends - left is clearly tighter everywhere but was doing them with no pain and increasing range of movement. Will try an easy run tomo and see how things go from there.

Friday Feb 13, 2009 #


Knee definitely not happy - not going to go this weekend, might swim some crawl tomorrow but generally have an easy weekend. It feels exactly like what I had before, weak left quad, tight hip flexor - need to build the muscle up a bit after a rest and stretch well, then it should be fine.

Thursday Feb 12, 2009 #

Warm up & strides 10:00 [3] 1.8 km (5:33 / km)
shoes: 09 Saucony Grid

Warm up before tempo. Feeling a bit tight and not too up for it really.

Tempo run 16:00 [3] 3.7 km (4:19 / km)
shoes: 09 Saucony Grid

Tempo section. At the beginning felt tight and sluggish, at about 6 minutes revved up and managed to get ten minutes good tempo in. Not flowing as well as Tuesday, tired from a good week I think. Left knee not hurting but I'm aware it's not happy.

Recovery 10:00 [2] 1.7 km (5:53 / km)
shoes: 09 Saucony Grid

Warm down. Knee still not hurting but definitely not right - definite rest tomorrow before the weekend. Maybe even no cycling. Proper rest day stylee.

Wednesday Feb 11, 2009 #

Cycling 45:00 [2]

The usual.

Circuits 1:09:22 [3]
shoes: 09 Saucony Grid

Great runner's circuits session, glad I made it up. Started with hurdle mobility which built into actual hurdling and then actual hurdling races. Hollie kicked my butt, but I was getting closer by the end as my technique improved. Then a bit of bar work, followed by some abs work which for some reason I was absolutely pathetic at. Good stretch afterwards too, excellent session.

Tuesday Feb 10, 2009 #

Cycling 30:00 [2]

Into work, plus ten minutes of strengthening exercises for the old left quad, and some hip flexor stretching whilst waiting for the bank to open. I got a few funny looks.

Cycling 25:00 [2]

Home from work, oscillating every ten seconds between the idea of doing intervals or not doing intervals.

Warm up & strides 10:47 [3] 1.4 km (7:42 / km)
shoes: 09 Saucony Grid

Decided to bribe myself with a syrup waffle (half before intervals, half after) to make myself go and achieve something with my day. Damn cold, so did a warm up lap with strides interspersed.

Intervals 12:18 [5] 3.6 km (3:25 / km)
shoes: 09 Saucony Grid

The business bit! Did 3 x 200, 2 x 1200, 3 x 200. Felt excellent in the legs and chest, not so good in the old stomach (it's been a while!) Still, the whole session felt eons better than last week, more fluid, stronger, and the sprints felt driven rather than struggling. Kitch appeared halfway for some much appreciated support, and before I knew it, it was over. Dunno what the fuss was about.

Times (oops!)
37 (60)
34 (60)
37 (2 mins)
4.40 (60)
4.40 (60)
32 (60)
35 (60)
33 (60)

Having read Tullie's diary I'm glad I was late and missed the Harie session. 12 x 400m - you what?!

Recovery 12:18 [3] 2.1 km (5:51 / km)
shoes: 09 Saucony Grid

Slightly extended jog back with Kitch along Sciennes. Got home and didn't really feel like the second half of that syrup waffle after all. Brill.

Stretching 15:00 [0]

Good stretch out after intervals. Feeling chuffed after the first good session in a very, very long time.

Monday Feb 9, 2009 #

Strength 1:00:00 [2]

HAd a leisurely morning and headed down to the gym at 8.30ish. Did the second set of exercises in the build up programme as I've not done them so much.

Jump shrug WU 40 5 x 5 50kg
Back squat WU 45kg 3 x 10 50kg
Bench press WU 20kg 3 x 10 25kg
DB Row 3 x 10 12.5kg
Hanging leg raise 3 x 5

Cycling 22:00 [2]

Slow cycle in the snow to the lab.

Cycling 25:00 [2]

Home from the lab.

Recovery 57:08 [3] 6.3 mi (9:04 / mi)
shoes: 09 Saucony Grid

Recovery run to Rob's, then a stealth run for 32 minutes, then back home. Nice to be out in the crisp evening. Left knee a bit sore, need to rebuild that supporting muscle a bit, it's visibly smaller than the right hand side again.

Sunday Feb 8, 2009 #

Warm up & strides 10:00 [2] 0.4 mi (24:59 / mi)
shoes: Integrators

Warm up jog to the col between the Seat and Whinny Hill, while Eleanor walked up to the top.

Tempo run 14:00 [5] 1.6 mi (8:45 / mi)

14 minutes of high tempo doing controls 3 to something of the green course from the Big Weekend. Ran hard, pushed up the hills, was dead by the end, after climbing back to the top of Whinny Hill. Good session.

Recovery 13:00 [3] 0.9 mi (14:27 / mi)

Warm down jog to finish the course and meet back up with Eleanor.

Saturday Feb 7, 2009 #

Hill Walking 2:00:00 [1]

Two hours of surprisingly deep snowy fun in the Pentlands with Eleanor, and a last minute welcome addition from AliC! Incredible views to the Ochils and beyond, but snow too dry for sledging on bags. Booo!

Friday Feb 6, 2009 #

Cycling 22:00 [2]

Into the lab. I made it eventually, after about an hour of procrastinating and being a baby.

Recovery 22:00 [3] 2.3 mi (9:34 / mi)

Only to find that all my neurons had died, there would be no assay today, and I burst into tears, wrote a huge e mail to my supervisors that I could no longer manage this directionless piece of crap that's supposed to get me a PhD in 8 months, carefully setting out all the strands of my experiments and the limitations and problem with all of them, got told I was over reacting despite the fact I actually physically couldn't make it out of my pyjamas yesterday because of the lab fear and only have a single experiment result to write up after 2.5 years, and that we would meet in two weeks to discuss an action plan. Two weeks. So I went RAH, stormed out, Rob followed me, and then we went for a jog and I calmed down. And then I went for coffee and cake with Mhairi (beetroot and chocolate, surprisingly ace), and felt a lot better. But I need to sort out this PhD. Because it is making me a mental. And eat too much cake. But cake is great. Like, really, really great. And syrup waffles. Mmm...syrup waffles.


Thursday Feb 5, 2009 #

(rest day)

After yesterday's day from hell at work, I woke up still feeling completely mental about my PhD and with a sore throat with nice inflammation on it to boot. So I'm staying in bed with a book all day.

Wednesday Feb 4, 2009 #

Circuits 33:20 [2]
ahr:123 max:152 shoes: 09 Saucony Grid

Short basic plyos session before work. Warm up with hurdle mobility drills, then ladder agility work, then power skips, hurdle jumps, long jumps, box jump marches, split squats, followed by some accelerations and standing starts on the track. Felt a bit tight in the first jumps but eased in - not a huge fan of doing this stuff in the morning. Also not a huge fan of the horrible gurning men and the ones doing plyometrics with dreadful landings that were so stupidly loud that my ears hurt. I don't like the Pleasance now it's stupidly busy.

Cycling 20:59 [2]
ahr:120 max:145

Into work from the gym. Gorgeous morning, freezing but lots of sunshine.

Tuesday Feb 3, 2009 #

Warm up & strides 13:20 [3] 2.5 km (5:20 / km)
ahr:135 max:168 shoes: 09 Saucony Grid

Jog down to Inverleith and 2 sets of strides. Hamstrings feeling bit tight but actually generally feeling a lot better than I expected. Hopefully the Tuesday curse is broken!

Intervals 11:07 [5] 3.2 km (3:28 / km)
ahr:177 max:189 shoes: 09 Saucony Grid

The business end. Plan was 2 x 200, 3 x 800, 2 x 200. And it worked well! It felt uber tough, although I maintained the speed through all three (had to ease off very slightly for two very irritating small dogs!). I think this is the component I've lost most - the speed endurance. I still seem to have quick bursts, and I can run for ages, but the middle ground is not so good!

0.30 (not quite long enough 200!) (75)
0.33 (180)
2.59 (60)
2.58 (60)
3.01 (180)
0.33 (75)

Recovery 30:15 [3] 2.4 km (12:36 / km)
ahr:157 max:166 shoes: 09 Saucony Grid

Recovery between reps and a jog afterwards - bumped into Ellen halfway back and so did an extra lap of Inverleith Park so we could have a good gossip. Turned out to be a beautiful evening, glad I waited to get out there!

Cycling 23:20 [2]
ahr:131 max:155

Cycle home.

Monday Feb 2, 2009 #

Strength 58:16 [2]
ahr:113 max:159 shoes: 09 Saucony Grid

Early morning weights session, having cycled through the snow to reach St Leonards. Although legs felt tight when I started it was a good session.

Back squats WU 30kg 3 x 10 45, 45, 47.5
OH Press WU 15kg 3 x 10 20kg
Romanian Deadlift WU 35kg 3 x 10 45kg
Lat pull downs WU 25kg 3 x 10 35kg
Roll outs 3 x 8 35kg

Cycling 20:17 [2]
ahr:127 max:155

Battled through the blizzard to make it into the lab.

Recovery 31:33 [2] 3.7 mi (8:32 / mi)
ahr:155 max:179 shoes: 09 Saucony Grid

Short recovery from the Western to try and kick the major Monday blues, having had an uber unproductive day. Felt dreadful at the start, tight from weights and yesterday's cycling, but once I got onto the Water of Leith loosened up, then it started snowing, then I got blizzarded on, and it was much more fun. I want more snow though, we still just have slushy rubbish!

Sunday Feb 1, 2009 #

Cycling 50:00 [2]
ahr:128 max:170

Cycle out to Dalmeny - a bit longer than I anticipated but not too bad!

Orienteering 39:33 [3] *** 4.3 km (9:12 / km)
ahr:167 max:180 spiked:13/14c shoes: Integrators

Warm up and warm down from tempo section at Dalmeny course. Started tempo at the end of the track section between 6 & 7, then stopped it again at number 19, so this is everything outside that. Nice course, and my jog speed in terrain felt smooth and still pretty strong.

Orienteering 30:00 [4] *** 4.0 km (7:30 / km)
ahr:180 max:189 spiked:9/12c shoes: Integrators

The business end. Was running quite well I felt, a couple of small mistakes and a bit of fumble for the final control at tempo as by then I was pretty done in - it was definitely the right amount. Planned ahead well but made a small parallel error at 10 and got caught properly around the ankle by an evil piece of wire! Good fun.

Cycling 1:08:50 [3]
ahr:141 max:165

Cycle back. Tried to take a short cut which did exist but I failed to take it - got a much more pleasant cycle through the estate as opposed to the side of the bypass at least! Lots more climbs on the way back and by the time I reached East Preston Street my quads were not my best friend. Good day!

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