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Training Log Archive: Becks

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Cycling11 7:10:17
  Running10 4:55:03 5.59 9.0
  Orienteering7 4:45:08 18.5 29.78 113591 /113c80%
  Strength4 3:40:29
  Relay1 1:09:49 5.72(12:13) 9.2(7:35)
  Recovery1 1:06:49
  Intervals1 45:00
  Total22 23:32:35 29.81 47.98 113591 /113c80%
averages - sleep:10.2 rhr:48

» now

Monday Apr 30, 2007 #

Cycling 15:58 [3]
ahr:133 max:160 slept:8.0

Cycle into work speedily to get to section meeting.

Cycling 19:20 [3]
ahr:128 max:162

Cycle to the gym.

Strength 52:38 [3]
ahr:110 max:148 slept:8.0

Heavy weights session, fewer reps, more sets.

Hang jump shrug 32.5kg 4 x 5 sets
Back squat 50kg 4 x 5 sets
OH BB Split Push Press 25kg 4 x 5 kg
Bent Over Row 30kg 4 x 5 sets
Wood Choppers 11.4kg 2 x 10 sets up and down
BB Roll Outs 4 x 5
Supermans (Y,W,T,A) 3kg 4 x 3 sets

Felt pretty tough.

Cycling 19:19 [2]
ahr:111 max:142

Cycling back from the gym.

Running 26:29 [2]
ahr:138 max:148 shoes: Saucony Cohesion

Recovery run, feeling good and enjoying the evening sunshine.

Sunday Apr 29, 2007 #

Running 3:00 [5]

Heh heh, crazy dash across town with bags to get to Queen Street!

Saturday Apr 28, 2007 #

Event: Tiomila 2007

Running 20:00 [2]

Tio warm up.

Relay race 1:09:49 [5] ***** 9.2 km (7:35 / km)
ahr:190 max:199 slept:9.0 shoes: Shiny silver integrators

Final leg at Tio Mila. Ran well until the last km when I faded and couldn't stick with a pack that passed me. Still not going with confidence through the green stuff, but navigating well in the white. Being indecisive at the start on the tracks. Overall pleased with how I approached the race mentally, was much calmer than at the Venla crash out, but I'm capable of orienteering much better than I did.

Friday Apr 27, 2007 #

Cycling 18:29 [3]
ahr:143 max:173

Cycle back home, feeling pretty good!

Running 19:32 [3]
ahr:165 max:188 slept:8.0 shoes: Saucony Cohesion

Run into work, legs a bit stiff but generally feeling good and striding out.

Running 23:02 [3]
ahr:165 max:187 slept:8.0 shoes: Saucony Cohesion

Run back from work an hour or so later. Feeling much looser and stronger despite most of the way back being uphill.

Thursday Apr 26, 2007 #

Cycling 18:36 [3]
ahr:124 max:155 rhr:51 slept:8.0

Heart rate still high in the morning but felt much better during the day, second day of hayfever tablets. Heart rate while cycling pretty normal, high on the hill up to the cycle path.

Running 48:37 [4] 9.0 km (5:24 / km)
ahr:171 max:196 rhr:51 slept:8.0 shoes: Saucony Cohesion

Run to see how I felt and if it was worth going to Sweden this weekend. Actually felt absolutely fine after the first couple of minutes. Ran hard then 10 mins from the end did 2 two minute efforts and was pushing hard running well and heart rate went to 196, which is about usual for that stuff. Will do another similar short thing tomorrow, though generally easier with a few strides and a couple more efforts.

Wednesday Apr 25, 2007 #

Cycling 40:00 [3]
rhr:51 slept:9.0

To work and back, felt fine when cycling, still not great when sitting around though.

Tuesday Apr 24, 2007 #

rhr:47 slept:8.0 (rest day)

Still not feeling ill exactly but not 100%. Will rest for another day.

(rest day)

Could it be hayfever?! I just realised today that this is exactly how I felt in the run up to Tio Mila last year, when the sun had started shining and everything was flowering. My sister gets it too. Maybe worth taking a few antihistamines this week and seeing if they do anything.

Monday Apr 23, 2007 #

Cycling 35:00 [1]

a very slow cycle to Newington and back to see BARR.

Sunday Apr 22, 2007 #

Running 14:05 [2]

Warm up before blue course.

Orienteering 1:08:40 [4] *** 6.0 km (11:27 / km) +235m 9:34 / km
ahr:181 max:198 spiked:12/14c rhr:46 slept:8.5 shoes: Shiny silver integrators

Well, it's a long time since I enjoyed a course as little as I enjoyed today's course at Mill of Fortune! I got all excited as it was so old school, master maps, control cards and pin punches, but then pah. The area had some nice bits but the frankly quite rubbish planning skirted most of them, for some reason avoiding short legs in the technical stuff in favour of long slogs on nasty slopes. I had very little motivation, hardly any concentration, and as a consequence made two very silly mistakes that cost me a long time. Physically feeling alright, not great, but much better than I have since the JK. Pulse still quite high considering how slowly I was moving a lot of the time - there was a lot of climb though I guess.

Rubbish. But afterwards I saw a gopher, and he made it all better:

Saturday Apr 21, 2007 #

Cycling 43:22 [2]
ahr:124 max:160 rhr:46 slept:12.0

Cycle up to Bonaly and back. Had watch set at 70% max and managed to stick to it apart from the final bit of the hill.

Orienteering 29:00 [3] ****
ahr:152 max:183 spiked:7/7c rhr:46 slept:12.0 shoes: Shiny silver integrators

Felt much better today so went to Bonaly. Pulse high going up the hills so walked them, but got fed up and didn;t do the whole course (210m climb in 3.5km!). Bonaly is gorgeous in the sunshine! Great views and stuff. Not feeling 100% but no worse than I did a lot of the time in Sweden. Now I've got back and had some food feel almost human again. Another early night and long sleep and should be cracking.

Friday Apr 20, 2007 #

rhr:49 slept:12.0 (sick) (rest day)

Feeling a little better today and actually made it out of the house. Had a massage courtesy of Will's amazing birthday present, went for a walk and a bit of a play aroundand ice cold paddle in Callendar and the Trossachs with Gav and actually felt vaguely human by the end. Its all about the fresh air and the running water.

Thursday Apr 19, 2007 #

rhr:48 slept:10.0 (sick)

Feeling awful again today, white spots back on throat. No headache but am going to have a full day on the sofa going nowhere. Man I wish I was still 18. Must remember I'm not.

Wednesday Apr 18, 2007 #

Cycling 1:00:00 [2]

In to work, up to circuits then back home.

Strength 1:05:00 [3]
rhr:59 slept:6.0 shoes: Saucony Cohesion

Firstly, had decided to treat myself to a night off, and had a bit to drink last night and not as much sleep as I should have done, hence the high heart rate. Physically feel loads better this morning, slightly dry throat from shouting at people above the music yesterday! Final medium strength session, the technical third set. Went something like this:

Clean from blocks 22.5kg 4 x 5
Split jerk 20kg 4 x 5
BB Lunge 25kg 4 x 5
DB fitball pullover 10kg 3 x 8
Hip flexor evil things - actually did 3 x 3 of the full exercise hanging - core felt loads stronger than has before, ace.

Then went upstairs to see the others and messed around with a few two footed jumps and planks and stuff. I miss Steve!

Tuesday Apr 17, 2007 #

Cycling 45:00 [2]
rhr:47 slept:8.0

Just to work and back, feeling a bit worse again than yesterday so took it easy.

Monday Apr 16, 2007 #

Cycling 35:13 [3]
ahr:130 max:162 rhr:42 slept:8.0 shoes: Saucony Cohesion

Cycling to the gym then work with a big fat rucksac.

Strength 40:47 [2]
ahr:126 max:159 rhr:42 slept:8.0 shoes: Saucony Cohesion

Quick run through medium weights sessions - same weights as medium heavy last time. Felt relatively easy but the CGSLDL was hard work. Feeling fine after illness, will do really short recovery this evening, 20 mins or so with no heart rate over 144.

Cycling 20:00 [3]

Back from work. Was slightly more out of breath than usual on the hill just before home so decided to give the easy run a rest. Spent the whole afternoon sneezing but no headache or sore throat or anything. Got back to the good news that I'm wanted to run at the World Cups in June - got to find some money from somewhere for them now!

Sunday Apr 15, 2007 #

rhr:45 slept:9.0 (sick) (rest day)

Slept much better last night and heart rate right back down. A bit phlegmy but nothing serious, probably back to training tomorrow if heart rate still down.

Saturday Apr 14, 2007 #

rhr:51 slept:8.0 (sick) (rest day)

Heart rate down significantly and throat nowhere near as sore today, head a bit thick and lots of phlegm hanging about. Mentally feeling a lot better though now I know I can't possible make it to the start of the races.

Friday Apr 13, 2007 #

rhr:61 slept:10.0 (sick) (rest day)

Woke up this morning after a very long sleep with a racing heart rate, a banging headache and white spots all over the tonsils. No British Sprints for me. Totally gutted. Been looking forward to it for ages and ages. Big time fed up.

Thursday Apr 12, 2007 #

Cycling 30:00 [2]
rhr:44 slept:6.5 (rest day)

Feeling really tired when I woke this morning and gradually developed to sore throat later on in the day so took a rest. Rubbish.

Wednesday Apr 11, 2007 #

Strength 1:02:04 [3]

Medium strength session, same as medium heavy was in the last round. Felt prety eay on the day but stomach tight the day after.

Cycling 30:00 [2]

To the gym then to the museum and back home.

Tuesday Apr 10, 2007 #

Recovery 1:06:49 [2]
ahr:147 max:170 slept:5.5 shoes: Saucony Cohesion

Pah, wanted a big lie in today but was wide awake by half seven hence the stupidly little amount of sleep. Recovery run with Kir. Legs feeling great, stomach a little tight by the end, and lovely to enjoy the sunshine. Need to figure out how to set the limits on fancy new HRM, but looks like I generally was going about the right pace from the average.

Monday Apr 9, 2007 #

Orienteering race 38:41 [4] ***** 5.2 km (7:26 / km) +110m 6:44 / km
ahr:179 max:194 spiked:16/22c rhr:44 slept:9.5 shoes: Shiny silver integrators

JK Relays. After yesterday Sarah suggested not to run too hard, and being in a team with Rose and Luce was perfect as I got to cruise round last leg with no pressure. Wanted to go with Becca when she went past but was well behaved and stayed at neutral pace. Legs felt great, stomach crampy feeling present at the start but went away with time. Enjoyed the course a lot and was tougher than expected in the heat. Navigated a bit shoddily in places as I wasn't quite in racing mode, but nothing too major.

Sunday Apr 8, 2007 #

Running 17:44 [2]
ahr:127 max:168 shoes: Shiny silver integrators

Warm up for the classic. Not as good as I wanted as stomach was feeling really tight and cramped, spent most of the time pre race in the loo queue. Legs also feeling pretty tired.

Orienteering race 1:06:05 [4] **** 7.0 km (9:26 / km) +300m 7:46 / km
ahr:177 max:191 spiked:14/18c rhr:45 slept:9.0 shoes: Shiny silver integrators

Argh, disaster day. JK Classic. Not sure whether it was nerves, I felt pretty calm and composed before running, or what I ate the night before or anything, but stomach was a pain from the word go today. As a consequence felt I was running really sluggishly, felt like going backwards, was concentrating so much on feeling physically crock that my navigation was also really poor. Bad route choices, terrible rough navigation, though was really pleased with the spiking of controls in the one complex area of the map on the light green hill. Finally gave in to the stomach and went to the loo at number 18, and nothing but clotted blood came out. I was scared, felt completely incapable of concentrating for the rest of the race, and walked the 3 or so kilometres back to the finish watching everyone go past me feeling sick as a parrot. Spoke to Sarah for a while afterwards about it and she reckons it's nothing to worry about, probably stress related after racing hard so many times in the last few days, but to go see the doctor when I get home anyways. Fed up, was really up for today's race, and really wanted to push hard and see what I could do. Gutted.

Saturday Apr 7, 2007 #

Orienteering race 36:56 [5] ***** 4.9 km (7:32 / km) +230m 6:06 / km
ahr:190 max:199 spiked:11/15c rhr:45 slept:9.0 shoes: Shiny silver integrators

JK Middle race. Raced really well, running hard, simplifying really well and planning ahead. Plenty of aiming off meant I was approaching controls with confidence. One wobble at number 13, wasn't accurate enough with compass, and I think one bad route choice, went very high and probably over simple to number 11. Initial climb on that leg was tougher than expected. Was definitely physically fading slightly by the end but overall pleased. Missed out on my aim of top 5, but it was definitely within reach.

Running 39:07 [2]
ahr:127 max:168 shoes: Shiny silver integrators

Warm up before the JK middle - nice long walk to the start, ideal for a good jog and then strides on arrival/

Running 15:00 [2]

Warm down post middle race.

Friday Apr 6, 2007 #

Event: JK 2007

Running 20:00 [2]

Warm up and down for the JK Sprint Race.

Orienteering race 11:55 [5] ***** 2.38 km (5:00 / km) +45m 4:34 / km
ahr:201 max:207 spiked:15/18c rhr:45 slept:8.5 shoes: Shiny silver integrators

JK Sprint. Race went really well, was technically pretty easy but so fast that the intensity meant full concentration was needed. Had to stop completely a couple of times to be exactly sure what I was doing and to plan ahead, which althogh lost me a few seconds may have gained me more. Ran well, bit worried that heart rate was so high but it was probably the most intense 11.55 I've ever run!

Wednesday Apr 4, 2007 #

Running 48:27 [3]
ahr:162 max:193 rhr:47 slept:8.5 shoes: Saucony Cohesion

Easy run with Dad out on the moor in the gorgeous sunshine, really lovely! Nice neutral pace with a couple of two minute efforts ten mins from the end. Still feeling a little tired and heart rate a bit high - a really good night's sleep in order I think. Legs felt good but energy not great.

Tuesday Apr 3, 2007 #

Intervals 45:00 [5]
shoes: Saucony Cohesion

No HR info. Did intervals session between conference stuff in Harrogate, so had to ruun for times rather than distances. Did 3 sets of 2.00, 1.20, 0.35 (which roughly equates to 3 x 600, 400, 200) with 40 seconds between and 2 mins between sets. Don't think I was going as fast as a meadows session but pushed hard and concentrated on form. Feeling a little peaky by the end of a long day conferencing and banquetting but lie in tomorrow should sort it.

Monday Apr 2, 2007 #

slept:7.5 (rest day)

Really early start and feeling pretty minging, tickly throat and tired, so no harm in a rest day, especially as stuck in a conference all day.

Sunday Apr 1, 2007 #

Orienteering race 33:51 [5] ***** 4.3 km (7:52 / km) +215m 6:18 / km
spiked:16/19c slept:5.0 shoes: Integrators

BUSA Relays, much better! Was a little scrappy at the start with maybe a couple of bad route choices, but then got into it past the spectator and even managed to control my anger when I smashed and broke not only my virtually brand new compass but also my heart rate monitor on the way to number 13. Almost lost it then and nearly went off wrong to number 14 but stopped dead, took a deep breath and was fine aftyer that! Really angry. Extended our lead for 4.5 minutes to 7 minutes or so, really pleased. Great runs from Kir and Jess to set me up. Good day!

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