Training Log Archive: BecksIn the 31 days ending Dec 31, 2006:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Dec 31, 2006 #
Orienteering 1:26:46 [4]
ahr:160 max:182 shoes: Integrators
Ooops. MEant to do a short session, half an hour control pick 400m from a main track at Bålsta, but had no compass and when I relaxed to head back to the track, went crazily wrong. Ended up half an hour later on a small hill in the middle of low vis forest with absolutely no idea which direction was which, no compass, no sun, and terrfied! Realised must have been running in circles so ran in the direction of the road I could hear and eventually popped out on a track and relocated about 2.5 km away from where I should have been! Had arranged to meet Beck's 40 mins earlier at a place 3km away so had to sprint to there then she'd gone so had to sprint back to the car. D'oh. NEver been so last in my life, and didn't really get the easy session I should have!
Saturday Dec 30, 2006 #
Running 39:14 [2]
ahr:154 max:178 shoes: Off Road Sauconys
Quick jaunt around Craiglockhart before heading off to Stockholm. Legs a bit tight, left knee still achey.
Stockholm!!!!
Stockholm!!!!
Friday Dec 29, 2006 #
Running 47:03 [2]
ahr:147 max:174 shoes: Off Road Sauconys
Took Kirsten out to the Pentlands today for a little potter around Glencorse reservoir. Half on road, half in terrain, great to get out of Edinburgh and into the hills for a good gossip.
Thursday Dec 28, 2006 #
Running 1:03:41 [3]
ahr:154 max:175 shoes: Off Road Sauconys
Another neutral paced run around the darkened streets of Edinburgh. Tomorrow will get out before the dark and hit the Pentlands for a while. Really bad stitch type thing at the end, not sure where that came from.
Wednesday Dec 27, 2006 #
Running 44:01 [3]
ahr:153 max:177 shoes: Off Road Sauconys
Late run to blow off a horrible day and the Christmas cobwebs. Probably ran slightly faster than the neutral I should be, but legs were happy to be moving at speed again! Left knee aching alightly as it usually does after some inactivity. Good to be out in the lights in Edinburgh though, gorgeous.
Tuesday Dec 26, 2006 #
Hill Walking 2:24:42 [1]
ahr:90 max:130
Dead easy stroll around Malham with the family, legs feeling nice and loose, itching for a run! Will have an easy one tomorrow.
Monday Dec 25, 2006 #
Note
(rest day)
Rest day! Christmas Day.
Sunday Dec 24, 2006 #
Orienteering 51:39 [5] *** 6.6 km (7:50 / km) +240m 6:37 / km
ahr:187 max:196 spiked:19/24c shoes: Integrators
Blue course at Storthes Hall. Runnable woodland, ran hard the whole way as evidenced by heart rate! Left thumb compass at home and took old baseplate but wasn't settling so pretty much ran without, meant I wasn't 100% confident on a couple of the legs to point features. Still, 13 seconds down on Jenny (4 mins or so at same event last year) and legs were feeling great even after some really tough training. Rest now! Mmmm...
Saturday Dec 23, 2006 #
Note
Start of two week's "rest." Aside from slightly long middle race at Storthes tomorrow 2 weeks of low impact, short easy sessions. Exhausted myself by the racing season last year so this is a move to stop this happening this year. Back into full volume training then on GG's training camp.
Friday Dec 22, 2006 #
Hills 1:00:34 [4]
ahr:158 max:189 shoes: Off Road Sauconys
Busy day today so had to sneak in some early hills - went to Sainsburys with Mum and Dad and then ran back - did 10 x one min up then one min walk down up the big hill in Long Lee at interval pace, then slowed down to do the next big hill continuously and then ran back over the moor running in the heather for the last 20 mins. Legs feeling pretty dead now, but it's two week rest time! Amazing! I deserve it, it's been a tough few weeks. Despite feeling tired though am feeling strong and although there's no speedy edge, think I'm building up a really good base. Awesome.
Thursday Dec 21, 2006 #
Long run 1:15:13 [3]
ahr:152 max:178 shoes: Off Road Sauconys
Had loads to do before I left Edinburgh for Christmas so ran to Marchmont to wake Drew up, To Rose's to drop off her make up and have a quick gossip, then to the bank on Hanover Street then across to Russell Road to pick up Jen's Christmas present, (thank goodness, talk about last minute timing!) and back home. Feeling really good when running despite the heavy legs and aching core from yesterday when I woke up, shame I can't hang around for a terrain session. Must have something to do with the glorious sunshine and huge number of people wandering around looking excited clutching packages. Time to go home!
Wednesday Dec 20, 2006 #
Circuits 2:18:18 [3]
ahr:131 max:175 shoes: Off Road Sauconys
Ran to gym where attempted strength session but was totally knackered so did various core circuity type stuff for 70 mins instead, including some ball work and boxing things, then ran to work. Carrying a big heavy ruck sac and feeling rather dead legged after a tough week so far.
Tuesday Dec 19, 2006 #
Cycling 35:00 [2]
Usual to work and back.
Intervals 1:31:25 [5]
ahr:152 max:197 shoes: Off Road Sauconys
Kitch's Christmas Parlauf. 10 x 400 m handing over the partner and jogging 200m back to start so very little rest. Hard work, haven't run that hard in ages! Felt good though, form felt good. 33 mins warm up, 1.21 (1.22), 1.24 (1.20), 1.26 (1.20), 1.21 (1.20) 1.23 (1.18) 1.23 (1.19) 1.22 (1.18) 1.21 (1.18) 1.23 (1.21) 1.17. Claire W was my partner and was a little faster but racing Jase on them all. Was dead pleased with my form and the last lap was damned hard work but a lot faster. Nice long 30 odd minute warm down jog gossiping with Oleg then home for a nice warm bath. Great session, especially considering was really bloated when I start and felt like some kind of whale.
Monday Dec 18, 2006 #
Note
Hopefully put an end to the factor causing me to fall apart quite regularly over the last six months. Looking forward to easing off over the New Year then getting back in to some real focussed training starting with GG's training camp in Jan. Feeling a lot more positive than I have for a long time, though very empty at the same time. Confusion!
Cycling 35:00 [2]
Just the usual work and back.
Strength 1:13:52 [5]
ahr:117 max:125 shoes: Off Road Sauconys
Strength session, my first hard set! Upped all my weights, same reps as usual, as follows: Back squat 30kg all the way to the ground, bench press 25kg, CGSLDL 35kg, Dumbbell row 10kg, weighted ab curls 10kg, Side plank 3 x 30 secs each side. Really tough, last couple a real effort in all sets, but much less wobbly on things like the bench press and back squat. So good!
Recovery 56:32 [2]
ahr:152 max:179 shoes: Off Road Sauconys
Slightly faster recovery run then usual as Kitch joined me. Legs feeling much better by the end but more worth it for a good natter about next season, my aims and how to go about achieving them. Will write a bit of stuff sometime this week and then it's there to keep me going through the hard bits.
Sunday Dec 17, 2006 #
Orienteering 2:10:01 [4] *****
ahr:143 max:170 slept:5.5 shoes: Integrators
A bit hungover and a lot tired for the long O at Docharn and Deishar today. Was dawdling a bit until I caught Kirsten, then we decided to take it in turns to talk each to controls, then did some longer legs concentrating on forming a simple plan and not reading all the detail on the way. More fun and stopped me dawdling and totally wasting the morning. Still amazing weather! Sunshine at last.
Saturday Dec 16, 2006 #
Orienteering 1:20:00 [3]
What a disaster. Went out on Loch Vaa with my head somewhere else entirely and found about 40% of the controls and got totally lost more than once. Gave up and had a jog to the Loch for a bit of a cry and then felt much better about both things. What a load of rubbish.
Orienteering 57:00 [5] **** 6.0 km (9:30 / km)
spiked:12/16c shoes: Integrators
Much better. Warm up contour only loop round gorgeous but teensy bit of wood in Nethybridge (22 mins), then race around Nethybridge and the surrounding surprisingly tough woodland. Took a couple of straight routes I knew would be slowed on purpose as the tough stuff is what I need to practice on, and raced Jon pretty much the whole way head to head. Faffed in a couple of places as there were no controls out, but really enjoyed it, was running well and navigating much better. 35 mins ish for the 4.2km course, Nixon did 27, Oleg 29 and not sure about Mhairi. Good fun! Beautiful weather too!
Friday Dec 15, 2006 #
Cycling 40:00 [2]
Just to work and back, bit hungover so nice and slowly.
Note
(rest day)
Before a big weekend!
Thursday Dec 14, 2006 #
Hills 1:20:50 [5]
ahr:162 max:194 shoes: Off Road Sauconys
Did Kitchs starter hills session today with a decent run out and back. Totally knackered by the end, really dead legged and hungry! Did 10 x 1 minutes hills on Costorphine - first 35 seconds steep uphill, last 25 uphill on relatively wide steps (1m or so). Got 3 steps from the top on first and third go, to the top on all others except the last where I died two from the top! Concentrated really hard on form - staying upright, driving from upper legs rather then pushing the calves, and it felt really good. Really dead by the last one, good mental battle.
Cycling 35:00 [3]
Just to work and back, much less wind today thankfully!
Wednesday Dec 13, 2006 #
Cycling 1:00:00 [4]
Crazy gale winds again today so everywhere took a bit longer - work, gym, home. Really hard work into the wind, was actually blown over at one point!
Circuits 1:21:08 [4]
ahr:127 max:171
Circuits. 20 mins warm up on the cross trainer, then did lots of jumping exercises. Only four of us there so quite intense, hard work! A bit of strength stuff but more focussing on balance and proprioception - good fun.
Tuesday Dec 12, 2006 #
Cycling 55:00 [4]
Just to work and back but in crazily strong winds! Took me nearly double my usual times and twice the strength!
Intervals 1:13:15 [5]
ahr:165 max:197 shoes: Off Road Sauconys
4 x 1500 metres in really strong winds. All alone again and the longest reps I've done since leaving Oxford, really really tough session, legs totally dead by the end. Didn't enjoy it at all but it felt good to complete! 5.54 (1.30), 6.03 (1.30), 6.05 (1.30) 5.59 (1.30), 20 mins rest and back home. Stomach really didn't like the last lap but chasing Kir spurred me on a bit. Need more people to run with!
Monday Dec 11, 2006 #
Strength 38:48 [4]
ahr:118 max:159 shoes: Road Sauconys
Strength session. Medium hard intensity again, 3 x 10 reps unless stated otherwise. Back squats 25kg all the way to the ground, Bench press 20kg, CGSLDL 30kg, Dumbbell row 9kg. Ab curls with 8kg, 3 x 30 secs each side side plank. Hands still the major cause of pain but squats feeling better already. Don't like the knee creak sound at all though.
Cycling 1:30:00 [3]
To gym, then work, then Leith, then work, then home carrying a big fat ruck sac in the wind. Hard work!
Recovery 1:15:54 [2]
ahr:137 max:149 shoes: Off Road Sauconys
Really nice recovery run - tough getting out of the door but some lovely views next to the Seat with the stars and along Princes Street etc with all the lights. Pretty tough to stay under 144 in the wind but base speed definitely much quicker than it was 2 months ago when I started. Good fun! No chest tightness either today.
Sunday Dec 10, 2006 #
Orienteering 26:21 [3] *** 3.4 km (7:45 / km)
ahr:177 max:188 spiked:9/9c shoes: Integrators
Quick run round Inshriach North before getting back on the road to Prestwick. Flowed well and though I felt tired navigated smoothly making good use of attack points.
Saturday Dec 9, 2006 #
Orienteering 1:03:27 [5] **** 7.8 km (8:08 / km)
ahr:177 max:191 spiked:12/16c shoes: Integrators
Pretty much did the M18A course from Moray 2003 at Roseisle, but cut off last two and had 2km run out to the start. Was navigating pretty well, concentrating especially on less faffing about on longer legs which I achieved well. Might have spiked a couple more if any kites were out, faffed slightly ensuring was in the right place a couple of times. Feeling almost back to health physically, had to push a little harder than usual up the hills.
Orienteering 1:04:39 [4] *** 5.6 km (11:33 / km)
ahr:175 max:192 spiked:9/13c shoes: Integrators
Contour only course at Inshriach. Started off really well, interpreting map beautifully, flowing well. Did long leg to 4 really well. After short legs relaxed too much after recognising where I was and loss of concentration meant lost focus, found it difficult to relocate and refocus. From then on struggled wth lack of confidence, a bit disappointing really. The first half of the course was really positive though.
Friday Dec 8, 2006 #
Orienteering 1:45:27 [3]
shoes: Integrators
"Orienteering" in Glen Affric with El. Still felt a bit ropey so walked up to the plateau of Plodda and jogged about a bit and took some photos. Nothing strenuous but great to be out in that incredible forest again.
Thursday Dec 7, 2006 #
Long run 1:21:34 [3]
Medium intensity long run with a few stops - took Karin and Anders round the main sites of town so a few photos taken and stuff. Chest feeling a little tight still on the hills but overall not so bad. Forgot to record HR details, doh.
Wednesday Dec 6, 2006 #
Cycling 1:05:00 [3]
Home and back then gym and back thanks to forgetting trainers, d'oh. Legs pretty stiff.
Circuits 1:14:00 [4]
Bit of a cobbled together circuits session in the absence of Steve - some good abs and olympic lift work, plenty of jumping and some squats from sitting - 20kg, 3 x 10, bench presses 3 x 10 with 20kg.
Tuesday Dec 5, 2006 #
Cycling 35:00 [3]
Work and back, feeling fine.
Intervals 1:04:33 [5]
ahr:156 max:198 shoes: Off Road Sauconys
Shortened slightly lower intensity intervals session to ease back into training. Session was 5 x 1200 but did 3 x 1000 at slightly lower intensity - stayed on the runners path so slightly shortened loop.
34.55 warm up with strides and stretches, 3.44 (1.30), 3.43 (1.33), 3.46.
Felt okay, was surprised at how little slower the laps were. Felt almost like a neutral pace, chest tightened a little haflway round second but then fine. Think I'm probably ready for a good weekend up north with the Swedes.
34.55 warm up with strides and stretches, 3.44 (1.30), 3.43 (1.33), 3.46.
Felt okay, was surprised at how little slower the laps were. Felt almost like a neutral pace, chest tightened a little haflway round second but then fine. Think I'm probably ready for a good weekend up north with the Swedes.
Monday Dec 4, 2006 #
Cycling 35:00 [2]
Easy cycle to work and back - having to work slightly harder on the hills but pretty windy so that's not bad. Think I'm alright to start training again.