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Training Log Archive: Becks

In the 30 days ending Nov 30, 2006:

activity # timemileskm+m
  Cycling16 13:17:00
  Orienteering7 11:20:24 22.12 35.6 64581 /98c82%
  Circuits3 4:08:35
  Recovery4 3:44:20
  Strength2 2:17:49
  Intervals2 2:14:53
  Long run1 1:53:49
  Running1 24:04
  Total24 39:20:54 22.12 35.6 64581 /98c82%
averages - sleep:11 rhr:47

» now

Tuesday Nov 28, 2006 #

Cycling 45:00 [2]

Cycled in to work, had nothing to do but meeting at 10, felt dreadful, so cycled back again and spent the whole day in bed. Good day! Not.


Woke up on Tuesday with sore throat and cough, thick head, feeling rubbish. Time for a duvet day!

Monday Nov 27, 2006 #

Cycling 50:00 [2]

Gym, work, home.

Strength 1:01:15 [3]
ahr:116 max:173

First set of strength exercises in free weights. Six minute treadill and some lunges, squats etc to warm up. 3 x sets of ten of: back squats all the way down to the floor - 20kg, Bench press - 20 kg, CGSLDL (?!) - 30kg, dumb bell row 8kg, 5kg weighted abs crunches and side plank, 3 x 30 seconds on each side.

Recovery 47:05 [1]
ahr:136 max:151 shoes: Off Road Sauconys

Short recovery run with Roz, good natter and legs feeling alright. Stomach a bit bleurgh though.

Sunday Nov 26, 2006 #

Orienteering 54:48 [3]
ahr:123 max:180 shoes: Integrators

Warm up then shadowed Ben round course on High Dam. He was going relatively fast but not faster than I normally would, but just couldn't stick with him and felt totally dead up the hill, so walked back down again. Thank goodness next week is a slightly easier one.

Saturday Nov 25, 2006 #

Orienteering 1:46:27 [3] *****
ahr:132 max:179 shoes: Integrators

Coaching at Lakeside - morning Session on Summerhouse. Good warm up, shadowed Charlotte then Charlotte and Chloe on a map memory exercise, a few decent size hills. Did a couple of tricky legs sans compass to show Chloe how difficult it was, and I think I managed to prove the difficulty quite nicely by completely failing to spike both :s

Orienteering 55:37 [3]
ahr:144 max:176 shoes: Integrators

Shadowed Alice round a corridors exercise and then the boys round a map memory loop - feeling really tight and tired by the end.

Friday Nov 24, 2006 #

Cycling 55:00 [3]

To the gym, to work, then home.

Strength 1:16:34 [4]

Induction session into the free weights room with Steve. Really good to have someone look closely at my technique - I'm really wobbly! Now I know what I'm doing though it's time to change that!

Thursday Nov 23, 2006 #

Cycling 40:00 [2]

To work and back.

Orienteering 1:04:23 [4] **** 7.0 km (9:12 / km)
spiked:29/33c shoes: Integrators

Fight the Night at Dechmont Law. As last year the weather was minging and running in the open on the hills was damn hard work. Had a bit of a hangover stomach but enjoyed Oleg's special section where he took the paths of the map for a control pick in the middle. Good fun.

Wednesday Nov 22, 2006 #

Running 24:04 [3]
ahr:162 max:185

Just ran into work with a heavy ruck sac! Feeling much better than yesterday.

Circuits 1:36:48 [4]
ahr:125 max:164 shoes: Road Sauconys

Runners circuits followed by run home with big ruck sac. Lots of core work today, ball throwing and jumping then animal races - hilarious and actually I think quite pain creating for tomorrow. Good fun session.

Tuesday Nov 21, 2006 #

Cycling 1:50:00 [3]

Cycling to work and back, to Old College and back from work and to Ben's and back. Feeling a bit wobbly and faint, I don't think all that cold and drenching did me any favours.

Monday Nov 20, 2006 #

(rest day)

Well deserved! Even walked to work so didn't have to cycle, unfortunately got totally drenched on the way home.

Sunday Nov 19, 2006 #

Orienteering 1:55:36 [5] ***** 12.0 km (9:38 / km) +645m 7:36 / km
spiked:27/34c slept:11.0 shoes: Integrators

Blodslitet at Bethecar. Really enjoyed the day but should have rested a bit more during the week - at the end of the long training week it took forever for my legs to get going and by the time they had the pack was long gone. Still, it meant I got to navigate it all and was pretty clean, so that was good and positive. Pleased just to get round, as thought I wouldn't make it at all at the first butterfly. Good fun.

Saturday Nov 18, 2006 #

Orienteering 20:21 [3] ***
ahr:164 max:180 spiked:4/5c shoes: Integrators

Training at Great Tower. A "no line" exercise - picking a good flowing line between controls without the constraint of a line between them. Went well, a little confused with scale at number one but then all good, visualising well and flowing nicely.

Orienteering 30:01 [3] *** 2.3 km (13:03 / km)
ahr:165 max:186 spiked:9/13c shoes: Integrators

Pretty pathetic performance at control pick. Was fine on flatter bit with clear shapes but still not good at judging things on slopes - also should have been reading descriptions as that messed up a couple. One control in the wrong place but just scrappy - didn't really think I could do it and hence messed up. Need more positivity!

Orienteering 1:19:02 [4] *** 4.3 km (18:23 / km)
ahr:162 max:185 spiked:12/13c shoes: Integrators

Course up on Silver How. Time is so long as 31 minute run straight uphill to Stickle Tarn and the start! Took 41.40 for the actual course. "Bad map" exercise with bits missing from it, so looking at the bigger picture to draw you into controls. Flowing nicely, one banana as I was looking too much at the amazing view, but otherwise good!

Friday Nov 17, 2006 #

Recovery 32:17 [3]
ahr:140 max:148

Legs in mucho pain after yesterday so just recovery runned it to work this morning, and will walk back when I finish at lunch - didn't fancy the bike with my sore quads at all. Felt alright by the end, not as fast as could be as had to carry ruck sac with work clothes and stuff.

Thursday Nov 16, 2006 #

Cycling 1:10:00 [3]

To KB, to work, then home. Quads very achey from yesterday, something sneaked up on me!

Long run 1:53:49 [5]
ahr:160 max:191 shoes: Integrators

Ran to the Seat, then did Oleg's terrain session, then ran back again. 65 minutes in terrain, steady pace but then "exploding" up the hills. Fantastic session, quads burning by the end, really good fun. Ready to drop by the time I got back to Polwarth!

Wednesday Nov 15, 2006 #

Cycling 1:15:00 [3]

Eurgh, horrible day to be cycling! Pissing it down the whole sodding time, got soaked to the skin four times - work, KB, gym, home. Bleurgh.

Circuits 1:16:39 [4]
ahr:111 max:172 shoes: Road Sauconys

Pretty rubbish circuits session - did loads of boring queuing up drills which we tried our best to liven up with core stuff, but just too many people there really. Ended with some good olympic lift coaching from Kitch which finally felt like doing something. Disappointing session, but did find the abs work at the end easier this time.

Tuesday Nov 14, 2006 #

Cycling 42:00 [3]

Eurgh! Nasty day today, really windy and rainy. Went back via Sainsburys so a bit longer in the bike and in grotty conditions.

Intervals intervals 1:26:44 [5]
ahr:159 max:199 shoes: Off Road Sauconys

Intervals. Decent warm up again, then 5 x 1km with 90 secs rest. Ran first three with Kitch which was really good, he was commenting on my form and pushing me, then did the last two totally alone and lost 6 seconds or so despite feeling I was pushing as hard. Bit of an annoying session, hate doing it by myself. Times: 3.41, 3.42, 3.40, 3.46, 3.45. Nice long warm down, 25 mins.

Monday Nov 13, 2006 #

Cycling 35:00 [3]

Work and back

Recovery 1:38:49 [2]
ahr:140 max:153 shoes: Off Road Sauconys

Long recovery run in the sun to attempt to blow the cobwebs away. Really windy and extra resistance meant was running more slowly to stay under the magic 144. Felt a bit achey but guess that's usual for a few days off. Found a lovely new view of the Castle from the unmapped end of Costorphine. Good to see some sunshine too.

Sunday Nov 12, 2006 #

(rest day)

Feeling a little better today - earlyish night and should be grand.

Saturday Nov 11, 2006 #

rhr:46 (rest day)

Rest day - feeling very tired and thick headed, but resting pulse still fine. Rest for the weekend and start again on Monday.

Friday Nov 10, 2006 #

Cycling 30:00 [3]

Super speedy! Still a bit tipsy from club night last night I think :s

Thursday Nov 9, 2006 #

Cycling 35:00 [3]

Just to work and back - enforced rest.

Wednesday Nov 8, 2006 #

Cycling 45:00 [3]

Just cycled to work, then town, then home. Feeling tired, a bit wobbly and overall not great - going to rest until next week I think.

Tuesday Nov 7, 2006 #

Cycling 35:00 [3]

The usual work and back.

Intervals 48:09 [5]
ahr:164 max:188 shoes: Off Road Sauconys

Going to a gig tonight in Glasgow so had to slot intervals into work day. Doing an experiment requiring five mins of attention every hour so unfortunately couldn't fit in full 1 x 5km session. Instead ran to Costorphine and did a Swedish style up and down 6 x 3 mins - was flat out by the last two and heart rate not too bad. Nowhere near as good as a group Meadows session but not a bad substitute for a rushed day. This hard week isn't turning out too well - fallen on the wrong week really.

Monday Nov 6, 2006 #

Cycling 40:00 [3]

Work and back

Recovery 46:09 [2]
ahr:135 max:151 shoes: Off Road Sauconys

Lovely recovery session through Colinton Dell to the supermarket. Even with carrying a ruck sac am noticing definite pace increase at 144 over the last month - on the flat can actually hit a half decent speed now. Beautiful evening catching the last of the sunlight and the moon coming up. Not feeling so stuffy in the evening - need to sort out the flat heating I think.

Sunday Nov 5, 2006 #

Orienteering 1:49:34 [3] ****
ahr:162 max:184

Easy run round 14km long o on inaugural. Got a bit bored, controls pretty easy and legs too tight from Saturday to run fast enough to make it interesting. Still, good decent length session.

Saturday Nov 4, 2006 #

Orienteering race 44:35 [5] ***** 10.0 km (4:28 / km)
shoes: Off Road Sauconys

Oxford Street race at last! Good run, a couple of wobbles and bad route choices but high intensity and great fun!

Friday Nov 3, 2006 #

rhr:48 (rest day)

Rest day - feeling a bit rubbish still and lots of train travel to do.

Thursday Nov 2, 2006 #

Cycling 40:00 [3]

Hmm...can't decide whether I'm coming down with something or not. Was shivery last night but then resting pulse was fine this morning and although was a little stuffy when I woke, still no sore throat or head ache. Will rest till the weekend and hopefully feel fine for running.

Wednesday Nov 1, 2006 #

Cycling 50:00 [3]

Work - town - home from gym.

Circuits 1:15:08 [5]
ahr:115 max:164

Runner's circuits. Slightly different emphasis to normal, a lot of technique work, some olympic lifts and a little bit of abs work. My abs were pretty pathetic, must have been neglecting them recently. Something to think about for Mondays.

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