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Training Log Archive: Becks

In the 31 days ending Oct 31, 2006:

activity # timemileskm+m
  Cycling20 17:34:00
  Orienteering7 8:16:13 20.57 33.1 58587 /119c73%
  Recovery6 6:32:57
  Intervals5 5:31:51
  Circuits6 5:15:51
  Long run1 1:51:42
  General aerobic1 36:41
  Total28 45:39:15 20.57 33.1 58587 /119c73%
averages - sleep:6.8

» now

Tuesday Oct 31, 2006 #

Cycling 42:00 [3]

Just to work and back. Felt headachey when I got up but cleared after cycling in.

Intervals 1:18:46 [5]
ahr:148 max:221 shoes: Off Road Sauconys

Half an hour's warm up, with strides and stretching, then 800, 800, 1000, 1000, 800, 800 with decent warm down. 2.37 (1.30), 2.38 (1.30), 3.49 (1.30), 3.48 (1.30), 2.34 (1.30), 2.31. Wasn't feeling very up for it and certainly didn't feel very fluid, but times not too bad. A bit lonely out there too today so a good session for a bad day.

Monday Oct 30, 2006 #

Cycling 50:00 [3]

Work - gym - home.

Circuits 36:12 [3]

A light weights session in the gym as the circuits gym was full up.

Recovery 1:46:34 [3]
ahr:137 max:155 shoes: Off Road Sauconys

Long recovery run taking in Craiglockhart and Braids. My flat speed at 144 is getting much quicker but I still have to crawl up the hills! Nice to catch the last of the day light.

Sunday Oct 29, 2006 #

Orienteering race 1:18:53 [5] ***** 8.2 km (9:37 / km) +350m 7:56 / km
ahr:178 max:189 spiked:19/24c slept:10.0 shoes: Integrators

Much better day today, ran the M21L at Cambus O May. Was technically pretty good aside from a minor crisis when I realised we had virtually the same control as the one I wasted 26 minutes on last time. Was really hesistant to that one but did gostraight there this time, I hate the map around there! I still can't make it fit! Course was long and physically tough but so glad I did it - much better than 5.6km. Really well planned course with some mighty tricky slope legs - really good day.

Saturday Oct 28, 2006 #

Orienteering 37:47 [3] *** 4.2 km (9:00 / km)
ahr:172 max:187 spiked:8/11c slept:5.5 shoes: Integrators

Easy training session at the afternoon in Scolty. Flowed quite nicely round the course, not too speedy. Navigation wasn't perfect, too easy to drift in the general direction as forest was very open. Nice afternoon though.

Orienteering race 1:03:40 [4] *** 4.7 km (13:33 / km) +105m 12:11 / km
spiked:8/14c shoes: Integrators

Really frustrating night race at Potarch (Ballogie). First 7 controls great, lovely forest, orienteering well, simplifying with good attack points and good route choices, not very fast but fine. Then it went into a shitty rough brashing bit, I stopped enjoying, no technique I used seemed to work and I had multiple moments of having no idea where I was. No idea why they had to go into that bit - ruined a potentially fantastic race. Not happy!

Friday Oct 27, 2006 #

Cycling 45:00 [2]

Veeery slow cycling to work and back today to avoid getting more soggy than I already was. Not that it worked.

General aerobic 36:41 [4]
ahr:137 max:169

Went to the gym to do some machine aerobiccy stuff cuz of the crap weather but within 35 mins was bored stiff and left. And came out to brilliant sunshine - could have blasted out to the pentlands after all!


Thursday Oct 26, 2006 #

Cycling 49:00 [4]

Huge winds today meant the normal cycling was a real struggle - barely moving and virtually impossible to get round corners in some places! Phew.

Orienteering 1:34:47 [4] ***
ahr:161 max:188 spiked:11/17c

Run to the Seat for Peter G's night course. A pretty tough 5km course in gale force winds, running virtually impossible even along the road in places! Forgot to time myself then ran to Tescos after too. Felt good, breathing fine and no throaty issues.

Wednesday Oct 25, 2006 #

Cycling 48:00 [3]

Work - gym - home

Circuits 1:08:54 [4]
ahr:145 max:175 shoes: Road Sauconys

Actual circuits in runners circuits today - arms really wrecked, pretty hard core work out. Not so much leg stuff, they were feeling fine bythe end.

Tuesday Oct 24, 2006 #

Cycling 38:00 [2]

Just to work and back.

slept:4.5 (rest day)

For some reason barely slept last night - couldn't get this CSS song out of my head and it was just going round and round and really irritating, felt rubbish all day and nose running quite a bit. Still no sore throat or headache but thought I should rest. Will have a ong relaxing bath and a read in bed and hopefully feel better tomorrow.

Monday Oct 23, 2006 #

Cycling 47:00 [3]

Just the usual - work, gym- home

Circuits 23:46 [3]
ahr:102 max:127

Just a small strength session today as it's an easy week - warm up plyometrics and lunges, 3 sets of olympic lifts and a few sit ups and abs bits.

Recovery 26:07 [1]
ahr:138 max:150 slept:8.0 shoes: Off Road Sauconys

Very short recovery run - nothing to recover from really but keeping in with the weekly pattern! Managing to move a bit more quickly up the hills at 144 than I was a few weeks ago.

Sunday Oct 22, 2006 #

(rest day)

Totally exhausted today, had an easy day and rest. Nice to kick back and do absolutely nothing for a while!

Saturday Oct 21, 2006 #

Orienteering 22:36 [3]
shoes: Integrators

Started doing the 6km course at Brimham from the Yorkshire champs and it was really brackeny and hard work and we felt rubbish, so we just did a short loop round the moor then ate pasties instead.

Friday Oct 20, 2006 #

Intervals 42:42 [4]
ahr:159 max:188 shoes: Integrators

Now as CSC showed I'm pretty good at fast flat runnable stuff. I'm even not bad at slightly hilly runnable stuff. But where I really lose out to the big guys is proper terrain legs. I just can't get my little legs to move fast enough over the big stuff! So I'm starting to very slowly build in a decent terrain session on a Thursday. Today I did another set of 10 90x30s, but on Harden Moor which was much tougher, knee high heather and mostly uphill. Legs were whacked by the end. I think another two weeks of sessions like this, then start a fartlek style constant run through terrain. See how it goes!

Thursday Oct 19, 2006 #

(rest day)

After a day of crappy food I felt a bit rubbish and decided to head home early, so spent the day driving. Hopefully some good wholesome food and a lie in tomorrow will sort me out. Feeling a little bunged up but no sore throat/ chest congestion or head ache.

Cycling 35:00 [2]

Very slow cycle to work and back.

Wednesday Oct 18, 2006 #

Cycling 50:00 [3]

Work - gym - back from Newington.

Circuits 1:03:04 [5]
ahr:126 max:172 shoes: Road Sauconys

Runners circuits with Steve. A relatively easy circuit followed by some 3 sets of really tough olympic lifts. Used 17.5kg and was fine on all apart from the overhead squat (?) which I really struggled with. Should maybe use 20kg for the rest and then 17.5 for that one.

Tuesday Oct 17, 2006 #

Cycling 1:10:00 [3]

Cycling to work and back and counselling in the middle. Thighs really rough on the final hill back home - wish there was an easier way to get home some days!

Intervals 1:18:08 [5]
ahr:155 max:214 slept:7.5 shoes: Off Road Sauconys

Meadows intervals. Good session today, nice group with Claire Ward, Junior and Jase, pushing each other all the way. Session was 600, 4 x 800, 600. Times: 2.03 (1.30), 2.31 (1.30), 2.30 (1.30), 2.31 (1.30), 2.31 (1.30), 1.57

Pretty consistent session, was ready to die by the last 200m. Usual good warm up and down.

Monday Oct 16, 2006 #

Cycling 45:00 [3]

Just the usual.

Circuits 55:00 [2]

Easy intro strength session - 20 minute aerobic warm up with some sprints, then a little bit of plyometrics, nothing too hard core, then 3 x 8 squats with 25kg, 3 x 8 bench presses with 20kg, 3 x 8 bend over thingies with 25kg, 3x 5 on both sides rows with 7.5kg.

Recovery 1:08:43 [2]
ahr:136 max:150 slept:6.5 shoes: Off Road Sauconys

Nice easy recovery session again, trying to keep HR below 144. Nice chat with Kyle and legs feeling a bit better having been horribly tight all day.

Sunday Oct 15, 2006 #

Orienteering race 46:31 [5] *** 7.9 km (5:53 / km) +130m 5:26 / km
spiked:11/16c shoes: Integrators

Unfortunately forgot to wear my HRM, bet there's have been my highest average yet! CSC Final total burn out, 7.9 km almost all on open grass with 2 or 3 long km burn ups. Ran hard, navigated a bit messily, but came back first with a couple of scalps. Dead chuffed.

Saturday Oct 14, 2006 #

Recovery 33:45 [3]
ahr:143 max:186

Easy run with Broon to ease off the achey legs before CSC Final. Felt terrible, really having to work hard to move at all.

Friday Oct 13, 2006 #

(rest day)

Very very tired with a two day hangover - rest!

Thursday Oct 12, 2006 #

Cycling 1:05:00 [3]


Intervals 49:03 [4]
ahr:157 max:188 shoes: Off Road Sauconys

"Terrain" intervals. Didn't have much time before club night so did ten 90 30s on Craiglockhart, with half decent warm up and down. Not as much thick stuff as I'd have liked but not a bad substitute session in a rush.

Wednesday Oct 11, 2006 #

Cycling 55:00 [3]

The usual, to KB and Newington and back too. Couldn't get to circuits thanks to soul destroying radiation lecture. Rubbish.

Tuesday Oct 10, 2006 #

Cycling 1:15:00 [3]

To work, to counselling and back and then home. Feeling quite strong up the hills, hamstrings feeling much better after yesterday's miraculous recovery run actually working rather splendidly!

Intervals 1:23:12 [5]
ahr:150 max:198 slept:7.0 shoes: Off Road Sauconys

Was unsure whether to do intervals or not as stuffed up throat still not gone - no pain and other symptoms so went for it and was glad I did. Good session, didn't feel super super strong but then after my tough weekend that's hardly surprising! Session was 600, 600, 800, 800, 600, 600, times were 2.04 (1.30) 2.00 (1.31) 2.29 (1.30) 2.31 (1.30) 2.03 (1.30) 1.59, really nailed the last lap, surprised heart rate didn't go higher in fact. 20 odd minutes stretch and cool down - a lot of fun. Good turn out too so plenty of people to chase at all times. Yey!

Monday Oct 9, 2006 #

Cycling 45:00 [3]

Cycling to work and back.

Recovery 1:36:34 [2]
ahr:136 max:151 shoes: Off Road Sauconys

Actually managed a recovery run! Lost elastic for HRM so ran to Ben's via Drew's for 20 mins, then did 74:38 with a max set on watch as 144. (70%). Went over on a couple of the hills but brought it back down again quickly. Was moving a bit faster at the same HR by the end. Yey!

Sunday Oct 8, 2006 #

Orienteering 1:48:03 [4] ***** 8.1 km (13:20 / km)
ahr:171 max:191 spiked:18/22c shoes: Integrators

78.09 for 8.1km brown at Docharn. Super tough area, legs screaming after yesterday, but kept a steady pace and felt strong, just distinctly lacking in pace! Briliantly planned course with some devious turns and good route choice legs. Decent warm up and down turned this weekend into one of my best ever for training I think!

Saturday Oct 7, 2006 #

Long run 1:51:42 [5] **
ahr:168 max:196 slept:7.5

Run up Ben Vorlich south of Loch Earn. 61 minute ascent, totally relentless, legs totally burning in the horizontal gale near the top - amazed I managed it, dead chuffed! Descent tricky with the force of the wind but an awesome morning. Might regret it at Docharn tomorrow but yey! That's why I exist.

Friday Oct 6, 2006 #

Cycling 45:00 [3]

Hungover cycling to work and then back with a stupidly heavy rucksac. Decided that was enough today - it's an easy week and feeling pretty shocking - don't want to push it!

Thursday Oct 5, 2006 #

Cycling 45:00 [3]

More rushing around town as usual.

Orienteering 43:56 [5] ****
ahr:164 max:197 spiked:12/15c

Run to George Square, 14 or so minutes of flat out sprinting, a bit of hanging around and waiting and stretching and then a pelt back. Good fun, good little course. Legs felt much better afterwards after spending all day lowering myself into seats!

Wednesday Oct 4, 2006 #

Cycling 1:05:00 [3]

The usual - to work, to gym, and back. Feeling like quite hard work!

Circuits 1:08:55 [4]
ahr:131 max:189 slept:6.0 shoes: Road Sauconys

Runners circuits - really tough today, lots of weights work with bars and stuff, loads of lunging and squats etc. Will hurt tomorrow I think! Still feeling a bit drained in general today but was fine when actually working out.

Tuesday Oct 3, 2006 #

Cycling 1:30:00 [3]

Lots of cycling around again - counselling really knocked it out of me and felt too whacked to try intervals. Might have to change days for it if it keeps happening.

Monday Oct 2, 2006 #

Cycling 50:00 [2]

Easy cycling round town, feeling much better after a weekend off.

Recovery 1:01:14 [3]

Nothing really to recover from but nice evening run - through Marchmont and then a couple of loops round the Hermitage. Feeling strong up the hills and much less stiff - bring on the week!

Sunday Oct 1, 2006 #

(rest day)

Rest day, tough week, majorly hung over and very stiff!

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