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Training Log Archive: Becks

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Running16 8:43:54 45.9 73.87
  Orienteering2 2:27:07 11.5(12:48) 18.5(7:57)16 /18c88%
  Stretching8 1:28:30
  Circuits1 1:05:19
  Core3 56:28
  Cycling1 45:00
  Total19 15:26:18 57.4 92.3716 /18c88%
  [1-5]19 13:57:48

» now

Monday Nov 30, 2009 #

Running 28:45 intensity: (4:00 @2) + (20:45 @3) + (4:00 @4) 3.1 mi (9:16 / mi)
ahr:169 max:180 shoes: Saucony Fastwitch

Run into work - slower than it should have been due to rather large bag. Dumped the bag for 6 x 10 second hill sprints, when I realised that I actually did pull something when I went crashing on the ice yesterday - sore front of shin just above the ankle. Don't think it's too serious though, just something pulled a bit.

Circuits 1:05:19 [1]
ahr:151 max:194 shoes: 09 Saucony Grid

Late advanced circuits at the Pleasance. I had really forgotten how much pain you can put yourself through during these things! I am achey everywhere this morning, but it was an excellent basic core work out. The guy who takes this session is a bit rubbish though - ridiculously loud music so you feel a bit sandblasted by the end of it all.

My abs etc are in appalling shape!

Sunday Nov 29, 2009 #


Awesome day walking in the first snow of the lower Highlands. Ben Vorlich which was normal, then Stuc a Chroin climbing a 45 degree snow bank in crazy crazy wind. It was so much fun! Photos to follow.

Thursday Nov 26, 2009 #

(rest day)

Still super tired, managing a full day at work without too many problems, but no running. Last week was pretty tough with all the travelling, brain energy and writing. I'm going to rest till the weekend, hopefully hill walk one day then get back to training on the other.

Wednesday Nov 25, 2009 #

(rest day)

Eurgh, the weather here is grim! I am a bit tired and jet lagged after my two entire days of travelling surrounded by people from Essex (where do these blonde bimbos get all their money from?!), so was happy to not have to venture outside today! Start again tomorrow though.

In good news, the cold I thought I was getting hasn't yet materialised...hopefully 16 hours of sleep last night put paid to it!

Monday Nov 23, 2009 #


I am almost definitely getting an actual cold. Rubbish! Sniffly and stuffy today. Getting up at 5.15am didn't help.

Sunday Nov 22, 2009 #

Running 36:00 [2] 4.0 mi (9:00 / mi)
ahr:160 max:170 shoes: Saucony Fastwitch

Final run from Rog & Ann's before I get back to grey soggy Britain. Another gorgeous sunny day, ridiculously warm, and explored a few more trails. Feeling a bit more sprightly today (distance is very arbitrary as the trails are much windier than I can do on map my run) despite my reluctance to get out the door. Obviously I just needed to do some shopping. Mmm...Urban Outfitters sale.

Saturday Nov 21, 2009 #


Yey, all my HRM needed was a new battery in the strap. Excellent.

Running 28:00 intensity: (3:00 @1) + (16:00 @2) + (9:00 @4)
ahr:162 max:184 shoes: Saucony Fastwitch

Got up early to do the session before I head into Boston to see Becks (the other one). 6 mins aerobic, 3 x 3 mins with 1 min rest, then 10 mins aerobic back. I think I smelt my first skunk in the woods at the end of the road, and saw a woodpecker hard at work. The woods here are lovely too.

Friday Nov 20, 2009 #

Running 30:00 intensity: (11:00 @2) + (14:00 @3) + (5:00 @4) 3.5 mi (8:34 / mi)
shoes: Saucony Fastwitch

Hmm...something is not right. I wish my HRM was working. It could just be that the gunk that was sitting in my upper sinuses is now trying to get cleared from lower down towards my lungs, but my chest is a bit tight. I guess I'm also tired. I don't think I have a temperature but would like to see what my resting pulse is. One thing I will definitely miss is shops like Edinburgh Bargain stores, when I can just nip and and buy a battery!

So did 11 mins aerobic, 5 mins drills (looking a bit better than last time, but still plenty of room for improvement!) and then 14 mins sub threshold which was a lot tougher than it should have been.

I think I just need a steam room or something to clear out some residual muck from my not quite catching any of the hideous colds that have been going round this autumn. Stress does have the occasional positive aspect, but I'm not looking forward to it all catching up with me when I'm finally done!

Thursday Nov 19, 2009 #

Running 47:53 intensity: (30:41 @1) + (17:12 @2)
shoes: Saucony Fastwitch

Set off for East Rock with Boris but realised quite quickly that I was shattered and he wouldn't have much fun sticking with me! So he peeled off and I half walked half jogged to the top, took some photos, and then jogged veeeery slowly back. It's been one hell of a week.

Wednesday Nov 18, 2009 #

Running 1:14:46 [3]
shoes: Integrators

Night run round West Rock with Boris. Checking out what will hopefully be my training ground come February! It'd be cool to see it in the daylight, and it was fun at night. Was feeling better than I anticipated, throat had been scratchy all day but was propobably just nerves, as running was fine. Bit tired by the end though!

Tuesday Nov 17, 2009 #

Orienteering 58:09 [3] *** 7.5 km (7:45 / km)
spiked:16/18c shoes: Integrators

Gorgeous course planned by Boris on Ansonia. Beautiful clear sunny day, awesome area, very runnable, and I wasn't an idiot which was good. Really great!

Monday Nov 16, 2009 #

(rest day)

Huge day of travelling. Very happy to see Boris and Kat at the end of it!

Sunday Nov 15, 2009 #

Running 47:00 intensity: (30:00 @3) + (17:00 @4) 6.0 mi (7:50 / mi)
shoes: 09 Saucony Grid

Run with Mhairi in the lovely sunshine. My HRM is broken and thinks my max heart rate was 137. There's no way that was correct! But it felt like we ran quite fast, and I was tired with sore legs by the end.

Saturday Nov 14, 2009 #

(rest day)

Worked till midnight on Friday and then stayed in bed and packed for all of Saturday. Days off are good!

Friday Nov 13, 2009 #

Running 27:00 intensity: (10:00 @2) + (17:00 @3) 3.3 mi (8:11 / mi)
ahr:166 max:179 shoes: 09 Saucony Grid

10 mins aero, 5 mins drills - did the ones Sarah showed me the link to and they were good, except for the hamstring flick one where I think I looked like a baby deer trying to stand up. Not a good look. Then 12 mins sub threshold to end. Definitely a bit tired today - malnourished after yesterday's epic mission. Presentation looks great though - fingers crossed it's all good!

Stretching 10:00 [0]


Saving core till tomorrow, for when I have more time and hopefully feel a little more sprightly.

Thursday Nov 12, 2009 #

(rest day)

Not intentional, but I have a big presentation to write that I have been putting off too much! No training till it is done! It's getting there actually.

Running 25:00 intensity: (11:00 @2) + (14:00 @3) 3.1 mi (8:04 / mi)
ahr:163 max:178 shoes: 09 Saucony Grid

Ended up running after all, as when I finished at 9.30pm there was ages till the next bus. Felt a bit tired on the last hill after a long day hunched at the computer.

Stretching 10:00 [0]

Perfect ten. Very late by now!

Wednesday Nov 11, 2009 #

Running 24:00 intensity: (10:00 @2) + (14:00 @3) 3.2 mi (7:30 / mi)
ahr:163 max:176 shoes: 09 Saucony Grid

Early evening run post macro struggles (damned excel security). They've cleared the verges on a lot of the northern cycle path, so now you can run on sticky grass for most of them, which is good. 5 mins aerobic, 14 mins sub threshold, 5 mins aerobic. Running feels right again. Almost like these short sessions with my mind on technique is just reminding my muscles how to work together again. It's nice.

Core 20:00 [1]
ahr:151 max:152

Core set. Ouch! Tummy hasn't quite recovered from the first set yet!

Stretching 11:00 [0]
ahr:96 max:112

Continuing to be a good girl. How long will it last?!

Tuesday Nov 10, 2009 #

Running 22:00 intensity: (16:00 @2) + (6:00 @4) 3.3 mi (6:40 / mi)
ahr:164 max:187 shoes: 09 Saucony Grid

10 mins aerobic, 6 mins round the small intervals loop with 150-200m strides, then 6 mins aerobic. Strides felt awesome, stretching out properly for the first time in ages. I know it's a tiny amount, but it felt good to feel good whilst running fast.

Stretching 11:00 [0]

Squeezed the perfect ten in before bedtime.

Monday Nov 9, 2009 #

Running 29:30 intensity: (7:30 @1) + (3:00 @2) + (16:00 @3) + (3:00 @4) 3.5 mi (8:26 / mi)
ahr:162 max:179 shoes: 09 Saucony Grid

Run to work. Very slow with lots of traffic, but Edinburgh was looking absolutely gorgeous in the early morning sun. Bit slow on some pavements as they were slippy with frost. 5 x 10 second hill "sprints" (hill turned out to be less ideal than I remembered it being) in Inverleith Park, then very slow into the lab.

Core 19:28 [1]
ahr:135 max:162

Core circuit with 20 squats added at the end.

Stretching 10:00 [0]

Fitting in the stretching between experiments. Seem to be already feeling the benefits of these stretches, not in my tiny amount of running but in the lab - my back and shoulders are less tight and sore. Strange as they are leg stretches, but I guess a few of them loosen the lower back too.

Sunday Nov 8, 2009 #


Hmm...Mister U2 was out again this morning. I got a better look as today he was walking across the crossing smoking a fag in his fetching purple Pertex. It was only after I'd just cycled past that he launched into the big "ooohhh ohhh uuuhh oohhhh," bit at the end.

He actually has a good voice. But now I am a bit freaked out by it.

Running 30:00 [2] 3.6 mi (8:20 / mi)
ahr:161 max:168

Easy aerobic run. Absolutely stonking day - feel even worse about being in the lab now. Hamstrings starting to loosen. Still, this time next week I'll be on the train down to London, and the day after I'll be flying to New York. It can't come too soon!

Stretching 12:00 [0]

Saturday Nov 7, 2009 #


This morning I have mini DOMS from my mini circuits session. Man am I out of shape! Ooops.

Running 25:00 intensity: (3:00 @1) + (14:00 @2) + (8:00 @4) 3.2 mi (7:49 / mi)
ahr:165 max:187 shoes: 09 Saucony Grid

5 mins aerobic to Inverleith, 3 x 2mins 40 secs threshold, 1 min rest, 9 mins warm down and back. Hammies tight, I had to actively try not to run all hunched up.

Stretching 13:30 [0]
ahr:104 max:120

Perfect ten.

Friday Nov 6, 2009 #

Running 24:00 intensity: (9:00 @2) + (11:00 @3) + (4:00 @4) 3.0 mi (8:00 / mi)
ahr:167 max:185 shoes: 09 Saucony Grid

Short run to and round Inverleith Park. 9 mins aerobic, 4 mins strides focussing on fast feet, then 11 minutes of sub threshold. It must be a very long time since I did some proper strides, as doing them fast and well was actually really, really hard. My HR rocketed too! Crazy.

I don't like swans, they're scary.

Core 17:00 [1]
ahr:144 max:164 shoes: 09 Saucony Grid

This goes down as core, as it's not really strength, more the support system. Short little circuit with:

3 super sets of Steve's special crunches sitting on something wobbly.
3 x 10 press ups
3 x 10 tricep dips
Funny plank with arms forward and to the side 3 x 20 secs each side
3 x 10 each leg single leg lowers
2 x 10 each leg lunges

If anyone knows any other exercises I can do without fancy gym equipment, I'd like to hear them!

Stretching 11:00 [0]
ahr:101 max:115

Super ten of stretching.

Thursday Nov 5, 2009 #


I have been struggling this week with getting into the lab and doing stuff. It's been a rubbish week. But this morning I managed to actually get up vaguely on time, and cycled off, and while I was waiting at the traffic lights at the end of Waterloo Place, I heard an almightly hullabuloo. The shouting got closer and closer, and when I turned around to investigate there was a man in a bright purple raincoat, running along the street with huuuuge headphones on, yelping along to U2's "With or Without You" at the top of his voice with a massive grin on his face.

It was quite simply the best thing I have seen in a very long time.

Running 25:00 intensity: (12:00 @2) + (13:00 @3) 3.1 mi (8:04 / mi)
ahr:164 max:177 shoes: 09 Saucony Grid

From now on my intensities refer to a more set HR rather than a general feeling, so my training diary will start to look a bit different. This was 13 mins sub threshold (HR165-175) with 6 mins aerobic either side (155-165). Pace during sub threshold was 7.35 minute miles, which works out just about perfect. Nice to start with small amounts of training that feel manageable at the moment, and be building up when I start writing, hand in, then much more volume when I can live again. Yey! But for now, 25 minutes is an achieveable target, and it's all about them!

Wednesday Nov 4, 2009 #

Cycling 45:00 [2]

Ended up having to cycle half way across town with a rapidly cooling takeaway pasta in my bag and I was deadlocked out of Rob's house. Bummer. My pasta was still surprisingly tasty when I finally got to it.

Sunday Nov 1, 2009 #

Orienteering 1:28:58 [3] 11.0 km (8:05 / km)
ahr:162 max:184 shoes: 09 Saucony Grid

Tried to do a Long O on Loch Vaa and Docharn but without controls I was just useless. First time on a 1:15 in over a year, complex contours I struggle with at the best of times...then physically just wasn't up for it either. Bagged 1 fine, stopped short of 2, got 3 & 4 fine, loved the control pick from 5-8 but no flow, then re entered the tough stuff and just couldn't get it to make sense, got lost, it started raining more, so I jacked it in and ran for 2km on a bearing to the big track. Bit of a poor show really, but at least I wasn't in the lab.

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