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Training Log Archive: Becks

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  Cycling12 12:04:00
  Orienteering3 3:33:57 3.11 5.020 /34c58%
  Intervals3 3:20:26
  Running3 2:15:34 5.59 9.0
  Circuits3 1:36:16
  Recovery2 1:21:40
  General aerobic1 1:15:00
  Ceilidh!1 30:00
  Total21 25:56:53 8.7 14.020 /34c58%
averages - sleep:8.9 weight:25.9kg

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Saturday Sep 30, 2006 #

Ceilidh! 30:00 [3]

Not sure this strictly counts as training due to the concurrent alcohol intake but I was out of breath repeatedly so it can't be that bad! Great fun until I kicked a small child in the head :O !

Friday Sep 29, 2006 #

Cycling 1:10:00 [4]

Hard core speed cycling round Edinburgh to get to places on time!

Orienteering 37:00 [3] **** 5.0 km (7:24 / km)
spiked:3/14c shoes: Integrators

Argh! Went to Kinnoull Hill for a bit or on map practice and was just totally knackered - could barely run and didn't hit anything bang on. Waste of time really, should have rested!

Thursday Sep 28, 2006 #

Cycling

More cycling - KB - work - home.

Orienteering 1:51:57 [5]
ahr:162 max:187 shoes: Off Road Sauconys

Ran to Holyrood, did Jess's ridiculously steep and hilly course, then ran back again. Legs felt surprisingly okay but stomach was funny for the first time in ages on the way home - must have been yesterday's Thai Buffet!

Wednesday Sep 27, 2006 #

Cycling 55:00 [3]

Cycling again - quads really feeling the strain now!

Circuits 1:16 [4]

Runners circuits session - definitely out of condition, it was really tough. Finished off with 15 mins on the treadmill at recovery (70%) heart rate - trying to get into these runs but I find it too difficult out on the road. Will practice on treadmill then take it out.

Tuesday Sep 26, 2006 #

Cycling 1:20:00 [3]
slept:7.0

Loads more cycling round town - the quads really starting to suffer now!

Intervals 1:16:58 [5]
ahr:157 max:200 slept:7.0 shoes: Off Road Sauconys

Intervals session with good warm up and down. Quads feeling really very sore and wasn't sure if I was going to do reps at all. So started slowly, but found I was running strongly and so upped the pace for the last couple. Felt good on the last one, wished I'd attempted a full session! 5 x 600m: 2:10 (1.28), 2:14 (1:30), 2:15 (1:14), 2:09 (1:04), 2:00. Meant to have shorter rest on last one to run with faster group but have screwed up my watch display so I don't show lap time - need to figure out how to get it back! See how the quads feel tomorrow - I doubt they're looking forward to circuits!

Monday Sep 25, 2006 #

Cycling 55:00 [2]

Easy cycling to work, to gym and back. Took it steady all day.

Circuits 55:00 [3]
ahr:119 max:167 slept:7.0 shoes: Road Sauconys

Gym session, warm up on the cycle here, a few easy plyometrics, plenty of core work, some squats with lower weights than six months ago. Recovery 15 mins at 138 HR on the treadmill and a good stretch. Easy session, just easing back into doing hard core core stuff as haven't done it for a while.

Sunday Sep 24, 2006 #

Running 38:24 [2]
ahr:159 max:178 slept:7.0 shoes: Off Road Sauconys

Easy run with Broon around Dulwich Park. Feeling strong up the easy inclines and legs nice and strong. Heart rate a bit high but probs due to the drinking the night before! Feeling good.

Saturday Sep 23, 2006 #

Note
slept:6.0 (rest day)

Rest day after the first full week in ages. Feel tired but not ill.

Friday Sep 22, 2006 #

Recovery 23:34 [2]
slept:6.5

Nice easy short recovery run before work and the train. Feeling good for early in the morning!

Thursday Sep 21, 2006 #

Cycling 50:00 [2]

More cycling to work and then around town.

Orienteering 1:05:00 [5] ***
ahr:183 max:191 spiked:17/20c shoes: Off Road Sauconys

Two sprint loops around KB. Devious courses meant took over 10 min kms for the straight line distance! Did two of these, feeling really good in the last ten mins but not so good before, 14 mins then 12 mins. Then ran home through Hermitage.

Wednesday Sep 20, 2006 #

Cycling 1:00:00 [4]

Lots of last minute speed cycling around town - good warm up and down for circuits!

Circuits 40:00 [3]
slept:6.5

Runners circuits back with Steve. Missed first bit thanks to being late at work but got there just after the warm up - beginners circuit but it was hurting, not used a lot of those muscles in a while!

Tuesday Sep 19, 2006 #

Cycling 35:00 [2]
slept:7.75 weight:25.9kg

Easy cycle to work and back. Legs stiff after yesterday's work out.

Intervals 1:04:22 [5]
ahr:165 max:205 slept:7.75 shoes: Off Road Sauconys

Intervals session in the Meadows, 4 x 600m easing in session. 34.10 warm up, running and strides, lap times 1.58 (1.26), 2.00 (1.29), 2.02 (1.26), 2.01, then 17.46 stretching and warm down run. Felt terrible, really stiff legs and tight chest. Although on checking last year's diary I actually appear to be running faster than when I thought I was at my peak fitness last autumn! That's really quite a pleasant surprise. I'm going to smile to myself all evening now.

Monday Sep 18, 2006 #

General aerobic 1:15:00 [4]
ahr:163 max:192 slept:7.0

Did general aerobic session at the gym, ten mins warm up with a few sprints on treadmill, twenty mins on cross trainer, twenty mins cycling, warm down ten mins treadmill, then a few token weights and press ups. Felt much better after than before when was a little headachey.

Friday Sep 15, 2006 #

Running 58:45 [4]
ahr:178 max:196

Hangover run, felt really good, pretty strong and not headachey or anything! Felt terrible afterwards though!

Thursday Sep 14, 2006 #

Cycling 55:00 [3]

More cycling around, high speed to NRIE and back in horrible weather plus a bit more. Soaked by the end and totally whacked.

Wednesday Sep 13, 2006 #

Cycling 45:00 [3]

More general cycling about, no specific training.

Tuesday Sep 12, 2006 #

Cycling 1:00:00 [2]

Bus day of meetings and stuff, felt totally exhausted by five so no intervals. Quite a lot of cycling about though.

Monday Sep 11, 2006 #

Recovery 58:06 [2]
ahr:153 max:166 slept:9.5 shoes: Off Road Sauconys

Recovery run, HRM set so max HR is 163. Swear I feel worse after that then just running at a neutral pace! Was feeling crappy before and improved after so good - still really tired though from the weekend.

Sunday Sep 10, 2006 #

Note
(rest day)

A few days rest after Peter Palmers and very small amounts of sleep!

Friday Sep 8, 2006 #

Cycling 40:00 [3]

Last minute sprint around town to get some stuff before Peter Ps.

Thursday Sep 7, 2006 #

Cycling 1:59:00 [3]
ahr:138 max:175 slept:10.0 shoes: Road Sauconys

Gorgeous day so I had to get out to the Pentlands but was feeling a bit ming and stiss so got on the bike. Felt rough for a hour then improved, right hamstring tight though.

Tuesday Sep 5, 2006 #

Intervals 59:06 [5]
ahr:174 max:203 slept:9.0 shoes: Off Road Sauconys

4 x 6 minute reps with 4 mins running 2 mins to recover. Pushed really hard, enjoyed the slightly longer reps and great encouraging atmosphere, much better than running out front by myself with EUOC! Really worked hard, laps 3 x 3.51and 3.49 for last one which was really, really tough! Great session, might make this a once a month deal, bit late in the evening really (8pm).

Monday Sep 4, 2006 #

Running 38:25 [4] 9.0 km (4:16 / km)
ahr:173 max:191 shoes: Off Road Sauconys

Run along the canal to pick up Jeff, felt quite fast but definitely slowed in the last km. Pushed quite hard, enjoyed striding out a bit on the flat for the first time in ages.

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