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Training Log Archive: Becks

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Running5 5:36:17 22.61 36.3919 /26c73%
  Cycling10 5:01:20
  Recovery7 2:52:59 13.69 22.02
  Orienteering2 2:22:45 8.02(17:49) 12.9(11:04)31 /44c70%
  Strength2 1:41:24
  Tempo run2 58:02 7.7(7:32) 12.39(4:41)
  Warm up & strides3 41:33 4.99(8:20) 8.02(5:11)
  Total16 19:14:20 57.0 91.7350 /70c71%
averages - rhr:44

» now

Tuesday Jun 30, 2009 #


Enforced rest day - cleaning old flat which is totally gross! Have done a lot of lifting and scrubbing - moving the freezer was particularly hardcore...

Monday Jun 29, 2009 #

Strength 46:56 [2]
ahr:106 max:149 shoes: 09 Saucony Grid

Quick blast through a top half/core strength sesh with Helen. That's two mornings in a row we've managed now!

Sgl DB Push press 8 kg 3 x 8 E.S.
DB Row 8kg 8 8x3 ES
DB alternate bench press 8kg 3 x 8 ES
45 degree power press 4, 5kg 3 x 8
DB Rear delt raise 5kg 3 x 8
Cable Russian Twist (boo!) 5kg 3 x 8 ES
Press up core things - press up position, lift one hand to side for 10 secs, then forward for 10 secs. 3 reps each side. Yeouch.

Cycling 18:05 [2]
ahr:120 max:156

Cycle in - quads still complaining quite a bit.

Recovery 32:00 [2] 3.6 mi (8:53 / mi)
ahr:139 max:159 shoes: 09 Saucony Grid

Recovery run with Rob, from his place to the canal, Dalry, cycle path then Water of Leith to Stockbridge. Really nice!

Sunday Jun 28, 2009 #

(rest day)

...and rest.

Saturday Jun 27, 2009 #

Cycling 20:00 [2]

Into the lab very early.

Warm up & strides 20:28 [3] 4.0 km (5:07 / km)
ahr:155 max:178 shoes: Integrators

Warm ups to the start combined. Only the running bits, not the gossiping walking bits.

Recovery 17:24 [3] 4.0 km (4:21 / km)
ahr:143 max:163 shoes: Integrators

Downhill runs back to the car parks combined. Very very tired by the end of the afternoon.

Orienteering 1:05:59 [3] **** 5.0 km (13:12 / km)
ahr:167 max:184 spiked:9/17c shoes: Integrators

Uh oh. Middle distance practice at Craig a Barns. I wasn't fresh or fit enough to attempt this, couldn't get out of trudge mode in either my brain or my legs. A bit of a slog through some gorgeous forest, but lots of climb too. Not my finest hour!

Orienteering 42:43 [3] **** 3.7 km (11:33 / km)
ahr:171 max:184 spiked:11/14c shoes: Integrators

Much better this afternoon. Still a slug as the time shows but actually navigating with at least 70% of my brain. Drummond Hill is gorgeous and the views when you popped across the powerlines were fantastic. Felt a bit drained today, but it's been a hard week and it was brilliant to be out.

Friday Jun 26, 2009 #

Warm up & strides 10:34 [3] 1.2 mi (8:48 / mi)
ahr:158 max:174 shoes: 09 Saucony Grid

Jog down to St Leonards.

Strength 54:28 [1]
ahr:123 max:155 shoes: 09 Saucony Grid

Speedy weights session with Helen and Jenny. Good chat, quick session making the shapes again. Same weights/reps as a few weeks ago.

Recovery 29:09 [2] 2.7 mi (10:48 / mi)
ahr:141 max:154 shoes: 09 Saucony Grid

70% jog into the lab from the gym. Very slow, not much going on I would describe as running!


I am watching the World Cup TV coverage thinking that maybe I'm not over with this yet...

I wish I could make up my mind!

Cycling 17:25 [2]
ahr:121 max:161

Speedy cycle home, lucky with the lights.

Thursday Jun 25, 2009 #

Warm up & strides 10:31 [3] 1.3 mi (8:05 / mi)
ahr:156 max:173 shoes: 09 Saucony Grid

Warm up run before threshold - feeling a bit stiff, especially in my bum!

Tempo run 20:40 intensity: (17:00 @4) + (3:40 @5) 3.0 mi (6:53 / mi)
ahr:186 max:195 shoes: 09 Saucony Grid

Tempo run - was supposed to be 3 miles at 6.32 according to my last minute GWC schedule, but that's for a flat on road marathon. I did three mostly uphill/definitely undulating miles on the way back from work as fast as I could. Have to admit to stopping for 5 seconds on some stairs a couple of minutes from the end as I thought my lungs were going to burst. Felt strong for the 1st 15 mins and died a bit in the last 5. It's a long time since I ran that hard. It was fun though!

Edit: rechecked schedule, it was actually 3 miles at 6.56. So pretty much perfect!

Recovery 14:11 [3] 1.6 mi (8:52 / mi)
ahr:167 max:172 shoes: 09 Saucony Grid

Jog back from the tempo session via the Filmhouse to get tickets for Playing With the Past tomorrow. Will hopefully be a lot better than last night's rubbish Lars Von Trier action. 10 out of 10 my arse. Feeling good actually, considering how much I was dying only ten mins earlier!

Wednesday Jun 24, 2009 #

Running 45:00 intensity: (27:00 @3) + (18:00 @4) 5.4 mi (8:20 / mi)
ahr:163 max:183 shoes: 09 Saucony Grid

Run into work in the horrible fog. This time upped the HR to 3 mins 80%, 2 mins 85% max, and it felt fine. Had a bit of a cough explosion during the first set but after that no problem. Was running at a decent speed, HR was recovering quickly, and just starting to get a little tired at the end. Good to be moving again!

Cycling 19:11 [2]
ahr:114 max:143

Sunny cycle home - heart rate still looking nice and average - hopefully over this thing now!

Tuesday Jun 23, 2009 #

Cycling 59:36 [2]
ahr:115 max:154

Stupid cycling - into work, back to George Square, then back to work. Heart rate looking a bit more normal and recovering quickly to under 70BPM at traffic lights, which it wasn't doing yesterday. Almost there! A little bit of green on waking today but nothing since. I am going to attempt to recovery jog home, maybe with a couple of 80% max bits for fun. Fingers crossed!

Recovery 32:35 [3] 3.3 mi (9:52 / mi)
ahr:144 max:169

Jogged home, mostly at 70% but with a few bits speeding up to 80% for 90 seconds. Felt okay. Not getting much pace going uphill, but the way home is pretty steep. Pace on the flat seems pretty average for 70%. Will bump up again on the way in tomorrow and hopefully be properly back in by Thursday.

Monday Jun 22, 2009 #


Almost there now, a bit of coughing, a little bit more green, but aside from the general Monday malaise and having no lab inspiration, not too bad. This could have something to do with the ridiculous amount of sleeping done yesterday. Got back from Mhairi's, accidentally fell asleep for 3 hours, ate dinner, cycled to Rob's, to bed at 9.30, brief awaken at midnight when Rob get back then sleep all the way through to 7.45. Nice!

Cycling 25:57 [2]
ahr:117 max:147

Home the long way - feeling physically a lot better, but heart rate still a little higher than I would expect in places.

Sunday Jun 21, 2009 #

Recovery 23:39 [2]
ahr:141 max:156

First attempt at some exercise, as in my infinite wisdom I had left my bike at the lab, and had to be at the mouse house by 8.30 this morning. So I jogged at max 70% and felt okay, but heart rate was definitely still a little bit fast - I was having to slow to a walk regularly. Coughed up some more green since but I don't think there's much more left!

Cycling 21:06 [2]
ahr:122 max:151

Cycle back to Rob's the easy long way. Definitely not totally better yet - maybe another twenty minute 70%er tomorrow.

Saturday Jun 20, 2009 #

(sick) (rest day)

Today I am definitely on the mend! My voice is almost back to normal and there is a lot less goo. I might jog very slowly into the lab at ridiculous o' clock tomorrow to get my mutant mouse.

Friday Jun 19, 2009 #

(sick) (rest day)

Last night was that night you always get in a cold where you barely sleep, because being horizontal results in a massive coughing fit. Still, that's the worst over with I guess. I think I'm looking at an easy jog on Monday at the very earliest though - there is still a lot of green goo today. Rubbish!


Bored now!

Thursday Jun 18, 2009 #

(sick) (rest day)

Today I am coughing (dry cough) and I feel worse - more tired. Rubbish! The cycle in was actually tough today but it was very windy too.

Wednesday Jun 17, 2009 #

(rest day)

No sore throat today but still oozing goo, so another rest day. Doesn't seem like it's going to get much worse though, which is good.

Tuesday Jun 16, 2009 #

(rest day)

I am bunged up with goo after the lack of sleep at the standing around for 30 mins at 4.15am! But after a lemsip I feel a bit better, so hopefully it'll be right in a couple of days.

Cycling 40:00 [2]

The usual - feeling a bit more out of breath than normal.

Sunday Jun 14, 2009 #

Running 1:58:59 [4] **** 14.7 km (8:06 / km)
ahr:183 max:194 spiked:19/26c shoes: Integrators

Wowzer. Long night leg at the Jukola. When I finished I was dead chuffed with my time, started steadily and speeded up, had to double check 2 km or so from the end that I hadn't missed a loop as I was surprised how quickly it had gone by. And then when I looked at the leg, it was actually far from a clean run. No huge areas but probably 4-5 mins lost through a bit of faffing - mostly through a lack of confidence.

4-5 Aimed off on stream but started to think I'd gone too far when I hadn't
8-9 Biggest error - got very confused by the vegetation, and then managed to cross the indistinct path which I didn't see on the map till I'd left the control. Quite lucky to relocate as I didn't really know what was going on.
9-10 - Didn't look at description, slightly overshot then wasted a good view seconds staring at the boulder going "this must be it." It was in the re entrant. How you can miss two huge trestles for so long escapes me!
14-15 Slightly too far to the right when came off the hill into the green - relocated dead quick though
16-17 Hesitant but no real worries
22-22 Getting too excited about finishing that I lost focus and overshot this one by quite a way. Followed an elephant track that wastotally wrong.
24-25 Drifted off bearing and was way too far to the left, came into the control from a really weird angle.

Had a great time and was 36 mins down on Norberg. Ober 15km I don't think that's too bad!

Saturday Jun 13, 2009 #

Event: Jukola 2009

Running 20:00 [2]

Very slow jog around the closest Jukola training area - very hot and not the most inspiring training map, not feeling it so gave up pretty soon.

Friday Jun 12, 2009 #

Running 1:00:06 [3] 9.0 km (6:41 / km)
ahr:149 max:167 shoes: Saucony Fastwitch

Easy run with Eleanor on the way into her work. Some really cute little areas of the riverside on both banks, I like all the little parks and the warehouses converted into flats.

Running 23:31 [4] 4.0 km (5:53 / km)
ahr:172 max:180 shoes: Saucony Fastwitch

Was going to up the pace and run all the way back but my legs were starting to tighten (wearing super lightweight trainers - haven't had that much impact in a while!) and decided to bail at Tower Bridge and jump on the bus. I'm so glad Brooner made me buy an Oyster Card all those years ago - such a good idea!

Thursday Jun 11, 2009 #


Full day in the lab then train to London - no training except lugging the uber bag a rather long way!

Wednesday Jun 10, 2009 #

Orienteering 34:03 [3] *** 4.2 km (8:06 / km)
ahr:169 max:186 spiked:11/13c shoes: Integrators

Fun WEE at Laigh Hills - cool course with a good mix of proper O, and Street O style route choice. I had planned to run it fast, but when I got going it was obvious there was nothing in the tank and just cruised round. (I say "cruised", it felt a lot more effort than cruising!)

Cycling 40:00 [2]

Round and about via Haymarket.

Tuesday Jun 9, 2009 #

Recovery 24:01 [2]
ahr:138 max:154

Recovery paced dander into work. Feeling not too bad, not too amazing either. So so.

Tempo run 37:22 intensity: (19:22 @3) + (18:00 @4) 4.7 mi (7:57 / mi)
ahr:170 max:194 shoes: 09 Saucony Grid

It was so sunny and I felt okay, so I ran back home aswell! Did 3 x 3,2,1 minute of tempo, but that tempo where you're running in neutral and not pushing too much. It was nice, I found a new bit of Stockbridge too.

Monday Jun 8, 2009 #


And today Resting HR is back to normal! How peculiar. Might jog this evening, might rest. Aim is to run fast at FVO event on Weds to test that I feel good enough to go to Finland. Then Barbecue - yey!

Cycling 40:00 [2]
ahr:118 max:154

The usual cycling.

Sunday Jun 7, 2009 #


Feeling lots better today, a bit of a headache but none of the shivering/weakness. Have to spend all day in the office producing some writing though - boo! Will check pulse when I get home this evening but it certainly doesn't feel like it's racing along at 76 bpm today!

Edit: pulse about 55bpm lying down in the evening - not far off normal after qa day's activity.

Saturday Jun 6, 2009 #


Yup, definitely ill! Had to leave the My Latest Novel gig I've been looking forward to for ages last night because I was shivering loads and felt like I was going to fall over after 20 minutes of standing up. I spent all night alternating between being freezing and sweating like crazy, when I woke up this morning my pyjamas were drenched. Feeling a little better now, but I am going to spend the whole day in bed to be safe. Last night I was a bit worried it was swine flu, but I'm pretty sure it's not today!

Friday Jun 5, 2009 #

Running 1:08:41 [3]
ahr:167 max:186 shoes: 09 Saucony Grid

Hmm. Last night I thought I felt a bit weird, I slept well and felt okay this morning, so ran a long way into work. And now I feel cold. You know that weird cold that's right in your core...hmm..

Maybe I am getting ill after all. Balls.

Monday Jun 1, 2009 #

(rest day)

Today my quads hurt a lot. After the short cycle in from Rob's I decided to leave the bike at work, then I have to run in somehow tomorrow! Had a lovely walk home in the sunshine instead.

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