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Training Log Archive: Becks

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Cycling15 10:28:44
  Orienteering8 6:29:13 27.09 43.6 22566 /99c66%
  Circuits4 4:14:47
  Recovery10 4:01:56 7.97 12.83
  Strength3 3:09:50
  Warm up & strides10 2:07:10
  Running2 1:36:30
  Intervals3 36:31 3.23 5.2
  Bike intervals1 35:00
  Tempo run1 20:30 3.0(6:50) 4.83(4:15)
  Stretching1 10:00
  Total24 33:50:11 41.29 66.46 22566 /99c66%
  [1-5]24 33:40:11
averages - sleep:3 rhr:46

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Wednesday Apr 30, 2008 #

Cycling 18:27 [2]
ahr:124 max:155

Cycle into work. Soggy.

Cycling 19:24 [2]
ahr:131 max:165

To the gym - awful awful traffic, but at least it was sunny by then.

Circuits 1:14:24 [3]
ahr:123 max:178 shoes: Saucony Cohesion

Back to runner's circuits. Played the fish game to warm up, then did some sets of power skips (6 sets I think). A bit of bar work, then some light weight core stuff and abs stuff. Finished off with some rather silly races. Good fun as usual, always an easy session to get back into a poor week with!

Recovery 28:00 [2] 3.0 mi (9:20 / mi)
ahr:148 max:154 shoes: Integrators

Recovery run on the treadmill to try and get a better idea of pace - turns out 9.26/ mile isn't too different to my normal recovery trudge.

Tuesday Apr 29, 2008 #

Note
(rest day)

My bike was sabotaged overnight in Rob's stairwell, so couldn't even cycle to work today! Still utterly exhausted (more just tired then leg fatigue) so took another rest. Saw an ace film at the cinema after a totally rubbish psychology talk from a not very clever man pretending to be clever by using big words that meant ABSOLUTELY NOTHING. Pah. The ace film was "I'm a Cyborg, But That's Okay." Sounds horrificly twee and indie, but was actually a very funny and touching film about people in a South Korean sanatorium. Awesome.

Monday Apr 28, 2008 #

Note
(rest day)

Totally knackered, couldn't face anything but the cycle to work and back.

Cycling 39:06 [2]
ahr:115 max:152

Cycle to work and back. Tiiiiired.

Sunday Apr 27, 2008 #

Note
slept:3.0 (rest day)

Had a dreadful night's sleep thanks to close proximity to the excitable boys from TuMe, and was knackered all day, so took a "rest" (still had to lug my huge bag a considerable distance all day!). Great to see Rob at the airport at the end of a long day :)

Saturday Apr 26, 2008 #

Event: Tiomila 2008
 

Warm up & strides 20:00 [2]

Jogging about pre Tio run.

Orienteering 51:57 [5] **** 6.2 km (8:23 / km)
ahr:181 max:196 shoes: Integrators

As you can see from the HR, I ran fast again! Unfortunately, I left my brain at the start. Passed loads of people on the way to number one, totally nailed it, then completely stopped concentrating, drifted towards two and lost oooh...about 6 minutes? Rubbish. Pulled it back together until about number 7 I think (my map is somewhere in Sweden along with my phone charger, oops) where I lost another two minutes. The final part of the course after the bridge was ace, orienteered way better and passed a lot of people on the run in, so it was less embarrassing than it could have been position wise. I still let the guys down big time though.

Note

Stomach was up to it's old tricks with blood and cramp again afterwards, and was in quite a lot of pain and unable to eat until about 10pm. Ouch.

Friday Apr 25, 2008 #

Warm up & strides 14:24 [2]
ahr:155 max:163 shoes: Integrators

Run from the bus to Grimsta.

Orienteering 42:39 [3] ****
ahr:164 max:176 spiked:10/12c shoes: Integrators

Went to do a course at Grimsta but felt physically a bit off, still a bit full from brekkie and legs a bit stiff. Was navigating well though and enjoying being out in the forest.

Stretching 10:00 [0]

Whilsts waiting for the bus, am a bit stiff it seems.

Thursday Apr 24, 2008 #

Orienteering 51:18 [4] **** 6.3 km (8:09 / km)
ahr:175 max:187 spiked:9/15c shoes: Integrators

Jarfalla OK 10-mila training. Totally gorgeous sunny evening, not many people there, in fact no girls, but had a lot of fun anyway. The men all hared off from the start and I spent most of the course picking them off as they made all kind of stupid mistakes. Was generally going really well, lost a minute in one vague area but the other 5 failures to spike were all less than 10 seconds. Legs a bit tight but running felt a decent pace, can't wait to get out there on Saturday!

Wednesday Apr 23, 2008 #

Note
(rest day)

Really really sleepy in the morning and had to spend nearly 12 hours travelling to Sweden from 2pm, so just rested.

Tuesday Apr 22, 2008 #

Cycling 37:20 [2]

Into work and back - it's actually warm today! Mmm...

Warm up & strides 8:17 [3]
ahr:151 max:158 shoes: Saucony Cohesion

Warm up mile before tempo run.

Tempo run 20:30 [4] 3.0 mi (6:50 / mi)
ahr:170 max:185 shoes: Saucony Cohesion

Man, I am rubbish at running at a set pace. Was supposed to be doing three miles at 7:55 per mile. Actually managed 6.50, 7.06. 7.19. I guess I was getting a feel for it as it went along. Legs a bit stiff but not so bad.

Recovery 11:00 [3]
ahr:151 max:158 shoes: Saucony Cohesion

Jog back to Rob's place to pick up stupid heavy bag.

Monday Apr 21, 2008 #

Note
(rest day)

Rest day, whoo! Treated myself to a lie in and then unfortunately stayed at work until past 9pm. Oops. I blame Rob. But I now have a shiny 10km training programme for the next six weeks, before the marathon training programme begins in June. I'm going to Cold Spring Harbour, training for a marathon in September (probably Geneva), and I'm going to get me some discipline. Yee ha. Or something.

Sunday Apr 20, 2008 #

Warm up & strides 10:00 [2]

Some half hearted jogging and full hearted gossip with Mhairi and co.

Orienteering race 42:27 [5] ***** 5.4 km (7:52 / km)
ahr:181 max:192 spiked:11/14c shoes: Integrators

Much better race today. Was a bit hesistant when I seemed to be the only person on my gaffle and was crossing everyone else perpendicularly early on (everyone else on mine had messed up it seems, whereas I spiked the first 2 and got the third, though was hesistantly ticking off everything into it), but after that got into the running a bit more. Biggest error was in the green, dropped into an adjacent depression and messed about a bit, which gave the leading pack time to get past. Good route choice on the long leg (path route) and legs feeling a bit more powerful. Then Jess was a total legend and pulled us into second, before Hollie put us nicely into third after doing a similar thing to be in the green. Dead chuffed, even better when Dad's team got the bronze too! Awesome. Was a big fan of the exciting men's finish, I should do first leg more often.

Saturday Apr 19, 2008 #

Warm up & strides 16:49 [3]
ahr:160 max:193 shoes: Integrators

Pre British warm up.

Orienteering 1:16:42 [4] ***** 9.5 km (8:04 / km) +225m 7:13 / km
ahr:183 max:194 spiked:16/25c shoes: Integrators

Out on the course I felt like I'd done better than I did today. My orienteering was in most parts confident (or so I thought), one patch of mistakes when I got tired and running felt better than before. But on reflecting I wasn't pushing myself, I wasn't hesistating in the circle but I was pushing the hesitation earlier on in the leg - so I was mostly spiking controls but not going smoothly on the leg. And I just wasn't running hard enough. I can blame it on being totally alone again (I have no luck with start lists!), but I should still be able to get a more respectable time without outside influence. I need more discipline. And with it will come more confidence. So probably 5-6 mins of mistakes, but much more lost on lack of fight. I enjoyed it out there, but didn't enjoy seeing my result. I can be a lot better than that. But my heart isn't in it at the moment.

Recovery 10:00 [2]

Short run with Karen planning her hen do (whoo!) and post big discussion with Kitch about major change of plans for the next six months. All exciting stuff!

Friday Apr 18, 2008 #

Orienteering 26:29 [3] **** 3.2 km (8:17 / km)
ahr:165 max:180 shoes: Integrators

Short leg stretch at Roseisle, gorgeous as ever. Was being a muppet at first and not making any plans, then got it together by the end. Amazing evening, stunning weather.

Thursday Apr 17, 2008 #

Cycling 17:54 [2]
ahr:117 max:153

Cycling into work.

Cycling 36:53 [2]
ahr:109 max:147

Cycle home via Mr Ghafoor, who luckily wasn't in so I didn't have to talk to him. Whew.

Running 41:53 [3]
ahr:151 max:190 shoes: Saucony Cohesion

Warm up session for the British with a small EUOC crew. Warm up jog, good strides, then lap of the Meadows with 8 wind ups of different lengths, none more than a minute, 4 minutes hard work in total. Tough into the wind but feeling alright, legs not quite as loose as I would like but this will hopefully be sorted by a jog at Roseisle tomorrow evening.

Wednesday Apr 16, 2008 #

Cycling 15:42 [2]
ahr:115 max:144

Into work.

Cycling 20:39 [2]
ahr:119 max:156

To the gym. The traffic lights didn't like me at all today.

Circuits 52:38 [2]
ahr:115 max:170 shoes: Saucony Cohesion

Easy session in the gym - some agility, some low level plyos, a few medicine ball sits up, and that was that.

Recovery 27:06 [2]
ahr:87 max:107

Some spinning and a really good stretch whilst having an argument with Kir about everyone spending far too much time in the library.

Tuesday Apr 15, 2008 #

Cycling 18:42 [2]
ahr:126 max:150 shoes: Saucony Cohesion

Into work.

Cycling 22:13 [2]
ahr:122 max:152 shoes: Saucony Cohesion

Cycle home, legs struggling to push the pedals, feeling those squats!

Warm up & strides 17:09 [3]
ahr:136 max:162 shoes: Saucony Cohesion

Warm up jog before intervals and some half hearted strides while the other girls were on their warm down. Stupid over running seminars.

Intervals 6:16 [5] 2.0 km (3:08 / km)
ahr:174 max:194

Short and quick intervals session. Was feeling the squats in the legs but still powerful despite the DOMS, and times respectable, especially as I was running alone. 800, 600, 400, 200, 90 secs rest.

2.30, 1.58, 1.15, 0.33

Recovery 17:32 [3]
ahr:156 max:178 shoes: Saucony Cohesion

Warm down jog back home.

Monday Apr 14, 2008 #

Cycling 19:21 [2]
ahr:132 max:162

To the gym then the lab.

Strength 1:02:48 [3]
ahr:106 max:156 shoes: Saucony Cohesion

Strength session - Steve talked me through it as a pre BOC special. Did the usual warm up and light olympic moves (these are great to keep in for flexibility and practise). Then did

10 x squats with 20kg

Half squats 5 x 50kg, 3 x 70kg, 1 x 80kg (my first Monro!)
Cleans 3 x 3 40kg
Push presses ultra quick 30kg 4 x 3

Short session, feel much better after than before, but real sense of achievement, especially with the half squats - bar was leaving the shoulders with the upward force, I was a bit scared but it was all good.

Cycling 21:17 [2]
ahr:121 max:151 shoes: Saucony Cohesion

Cycle home.

Recovery 28:10 [2]
ahr:139 max:149 shoes: Saucony Cohesion

Jog the long way down to Cameron Toll via the Innocent Railway. Glorious day, feeling a bit stiff!

Sunday Apr 13, 2008 #

Note
(rest day)

Watched the marathon, lots of standing up and a bit of sprinting about to try and catch Dee up. He was a total legend, 3.55 despite some major ankle issues, and the fastest CF marathon ever run. What a star!

Saturday Apr 12, 2008 #

Running 29:24 [4]
ahr:166 max:186 shoes: Saucony Cohesion

Run at a fair pace to Greenwich Park from Rotherhithe, trying to stick on the Thames Path.

Intervals 20:00 [5]
ahr:187 max:195 shoes: Saucony Cohesion

Awesome Foxdal session in Greenwich Park. Powered up the hill on the first rep (90x30s), and after that heart rate never fell below 180, even on the rests, but instead of struggling everything was powerful, quick, and controlled. A great end to my first proper week of training since before the hospital. Fantastic fun.

Running 25:13 [5]
ahr:184 max:190 shoes: Saucony Cohesion

Was a bit late by now so legged it back to Eleanor's - pretty much totally done in by the end, but loved every second of it. Rest day tomorrow to watch the marathon!

Friday Apr 11, 2008 #

Cycling 22:04 [2]
ahr:113 max:142 shoes: Saucony Cohesion

To the gym and then to work.

Strength 1:12:09 [3]
ahr:104 max:147 shoes: Saucony Cohesion

Weights session to round off my first proper week in aaaaages - dead chuffed! Was stiff today but still managed a pretty decent session.

"High pulls" - not really mastered the pull yet but getting better 25-30kg 5 x 3
Press behind neck 27.5kg 5 x 3
Bent over row 40-45kg 5 x 3
Glut ham thingies 5kg 3 x 10

No time for pull ups but Steve pulled me over a foam roller a few times and my quads were excruciating!

Cycling 17:51 [2]
ahr:117 max:154 shoes: Saucony Cohesion

Cycle back again.

Thursday Apr 10, 2008 #

Note

Argh! Just got in the car to drive to Tentsmuir for some quality control picking. Car doesn't start. Bugger. Have waited for RAC man for 50 minutes now, and he's still not here. Arse. This wouldn't be so much of a problem, if it wasn't for the fact that poor Mr Grassie is getting off the train at Leuchars in half an hour. Just ring him on his mobile you say?! But no, he has already told me his phone is dead, and so he is uncontactable. He has my number but is expecting me to be late, so I doubt he'd try and call me before 5pm.

Jeff, what are you doing to me?! I think I'm sending Ales on a rescue mission, but old Grassie is going to end up a little soggy :(

Cycling 41:14 [2]

Cycling.

Warm up & strides 6:46 [3]
ahr:157 max:164 shoes: Integrators

So, finally made it to Tentsmuir to start running at 18.30, only 90 mins late for Grassie. Turns out I had been a stupid woman and flooded the engine when I moved Jeff, and felt very silly after my lecture from Mr RAC man. But we made it! And the sun came out!

Recovery 7:39 [3]
ahr:152 max:160 shoes: Integrators

Slow jog back, stomach feeling icky.

Orienteering 55:35 [3] **** 7.5 km (7:25 / km)
ahr:166 max:182 spiked:17/18c shoes: Integrators

Control pick type session at Tentmuir. From the start stomach was being a pain, I assume after all the stress of earlier, so was difficult to focus on the O'ing. The ridges are so clear at Tentsmuir though that this wasn't too hard, and good fun was had with the fadhing sunlight streaming through the trees. Ales and Grassie did the whole lot, I cut off the far end for fear of fading light and rubbish stomach! Worth the trip, thank goodness.

Wednesday Apr 9, 2008 #

Warm up & strides 8:51 [3]
ahr:153 max:165 shoes: Blue Saucony Grid

Jog to the gym with pack.

Circuits 1:13:39 [3]
ahr:122 max:165 shoes: Blue Saucony Grid

Steve and Becky's one on one tough out session this morning. Warmed up well then did some agility work, some hopping and jumping, some crunching, and some crazy running drills. Good fun, totally wrecked now after my first decent few days of training in ages. Fun!

Recovery 20:02 [3]
ahr:157 max:169 shoes: Blue Saucony Grid

Just about managed a 20 minute recovery run to work - legs were pretty stiff anf having rucksac didn't help much - got to twenty and walked the rest :)

Tuesday Apr 8, 2008 #

Cycling 44:24 [2]
ahr:112 max:157 shoes: Blue Saucony Grid

Cycling about town.

Warm up & strides 20:28 [3]
ahr:146 max:178 rhr:46 shoes: Blue Saucony Grid

Warm up and strides before intervals - went to the loo halfway through as was slightly concerned about stomach.

Intervals 10:15 [5] 3.2 km (3:12 / km)
ahr:177 max:196 rhr:46 shoes: Blue Saucony Grid

Had no idea how today was going to turn out and it actually went well. It was a really tough session, every step was a real battle, but my times were back to respectable despite this, even though there was no one to chase most of the time. The Haries went to do fartlek so it was left to Jess, Kir and myself to be hardcore. We did a pyramid of 200, 400, 600, 800, 600, 400, 200 because they're more fun, and because they were hard on all of us took 3 mins to recover fully after the 800 and regroup to run together. Quads were wobbly as hell but concentrated on form and managed a decent session. Good stuff!

0.33 (1.30), 1.17 (1.30), 2.00 (1.30), 2.35 (3.00), 2.02 (1.30), 1.17 (1.41), 0.32

Recovery 34:57 [3]
ahr:159 shoes: Blue Saucony Grid

Rest between intervals and jog back.

Monday Apr 7, 2008 #

Cycling 40:05 [2]
ahr:129 max:172 rhr:46 shoes: Blue Saucony Grid

Cycling into work, to the gym and home. Max HR a bit high first thing but back to normal in the afternoon.

Strength 54:53 [4]
ahr:108 max:161 shoes: Blue Saucony Grid

Considering I nearly gave up in the warm up, this surprisingly turned into my best weights session in ages! The gym was full of horrible pretty boys with bleached blonde hair longer than mine, combined with polish meatheads trying to look threatening and making guttural roars every time they did anything. I on the other hand managed to up my weights nearly everywhere and have a really good time.

Push press behind neck 32.5-40kg 5 x 3
Back squat 60-67.5kg 5 x 3
Kettlebell swings 8kg one set 16kg two sets of 10
Sit ups with 10kg disc weight OH 3 x 10 alternating sides
Leg raises 3 x 3 - so hard, could barely stop myself swinging never mind raise my legs - sign of a good session.

Recovery 57:30 [2] 8.0 km (7:11 / km)
ahr:139 max:163 rhr:46 shoes: Blue Saucony Grid

Recovery run felt surprisingly fine after yesterday's high HR and today's heavy weights - speed not too bad at all for 145 and legs not too stiff. Maybe I'll be able to get myself running properly again in two week's time after all. New route discovering a couple of never run on before paths around the seat - always exciting.

http://www.gmap-pedometer.com/?r=1767966

Sunday Apr 6, 2008 #

Warm up & strides 4:26 [2]
ahr:149 max:168

Quick jog about before course at St Magdelene Hill in Perth. Heart rate just a liiiitle bit (a lot) high.

Orienteering 42:06 [3] *** 5.5 km (7:39 / km)
ahr:185 max:196 spiked:3/15c (sick) shoes: Integrators

Needed to get off my arse and stop feeling sorry for myself today so went to the local Tay event in Perth. Was surprised by a grand little course on a cool little area and enjoyed myself a lot. Felt like hard going though, and I was running nowhere near fast enough to merit those heart rates. Still, my blocked nose is the only remaining symptom so will rest well tonight and see what tomorrow has in offer. Did me good to be out though.

Saturday Apr 5, 2008 #

Note
(sick) (rest day)

All sniffly and headachey today, so spent the whole day in bed.

Friday Apr 4, 2008 #

Note
(sick) (rest day)

Today I have a stonking headache and am knackered after more science fair nonsense. I must remember not to do it next year - snotty children always make me ill.

Cycling 35:10 [3]
ahr:121 max:157 (sick) (rest day) shoes: Blue Saucony Grid

Cycling about town.

Thursday Apr 3, 2008 #

Cycling 20:10 [2]
ahr:106 max:139

Cycling into work.

Cycling 33:28 [3]
ahr:123 max:162 shoes: Blue Saucony Grid

Argh! Spent all day doing a 384 well plate assay to be read on a plate reader which I checked at lunch time was properly set up. Returned to read the assay four hours later and the filters have been removed and taken away, the mirror changed and the loading system broken. WTF?! After 2 hours of pipetting into 384 well plates in the dark I was well angry and stormed off on the bike, only to remember that there was a machine in George Square that should do the job, so I turned back round again, had to reclimb the hill and lo and behold the machine was still there, hasn't been used since I was last there a year ago (after being told there was no way our building could acquire it as it was going to be in "constant use", and still works, so I got some results. After that I was so knackered from all that anger and upsettedness that I bought an ice cream and went to the pub with Rob instead of doing any training.

Wednesday Apr 2, 2008 #

Cycling 40:00 [2]

Cycling about town.

Circuits 54:06 [3]
ahr:113 max:150 shoes: Blue Saucony Grid

Stomach much improved so I went in first thing before the science festival to do a simple lonely plyometrics session. Quick cycling warm up then:

Ankle hops, power skips, hurdle jumps (2 x forward, lateral each side, varying heights), long jumps, platform rebounds (3 x 6, tough!)

Olympic moves with 15kg, lunges with 15kg, pull ups on hip flexor machine and some nice candlesticks to end - it's been a while since I last did them and boy could I tell?!

Tuesday Apr 1, 2008 #

Note

Hmmm....my stomach is still suffering a little. Think I'll go and do bike intervals this afternoon rather than risk the running. Anyone recommend a good way to do them? I always struggle to get my heart rate anywhere near high on bikes.

Cycling 47:20 [2]
ahr:118 max:153

Cycling about town.

Bike intervals 35:00 [4]
max:182 shoes: Blue Saucony Grid

More successful session than anticipated on the bike, although I did forget to start my watch properly which was well annoying, I want stats! Went to the gym and did a 30 min hill climb programme. That meant four intervals. The first was about 6 mins, and the rest between 3 and 4. The first managed to get my heart rate into the mid 170s by the 5th minute, and after that the other intervals were from 170-182, which was better than I expected. I think I probably looked like a mental, but it was a good compromise, as with my stomach like that I doubt I'd have managed a single rep running.

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