Training Log Archive: BecksIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Event: BUSA Championships
Orienteering race 51:48 [5] *** 5.7 km (9:05 / km) +300m 7:12 / km
spiked:17/20c slept:8.0 shoes: Shiny silver integrators
Really disappointing race at BUSA. Felt sluggish, and no big mistakes but a bit scrappy, was finding it difficult to find attack points for a couple of controls so just drifted it. Running much better and more aggresively by the end. Too late by then. Fourth place. Really annoyed with myself.
Friday Mar 30, 2007 #
Recovery 47:00 [2]
shoes: Saucony Cohesion
Easy run with Kir, still not feeling very good, slight throat niggle and tired.
Thursday Mar 29, 2007 #
Cycling 40:00 [2]
(rest day)
Just cycling to work and back, stiff and tired so rest day.
Wednesday Mar 28, 2007 #
Cycling 44:04 [5]
To the gym then work.
Strength 56:32 [4]
ahr:116 max:151 rhr:42 slept:7.0 shoes: Saucony Cohesion
Slept really badly last night but managed to haul myself out of bad for the final very heavy weights session before the next weeks' few races. Went something like this:
Clean from blocks 27.5kg 4 x 5 (finally feel am doing this properly)
Split jerk 22.5kg 4 x 5 (really tough)
BB Lunge 35kg 4 x 5
DB Fitball pullover 14kg 3 x 8
Leg raises L, R, OH 3 x 3
Feeling good, these are the toughest lifts technically and I think I'm cracking them slowly.
Clean from blocks 27.5kg 4 x 5 (finally feel am doing this properly)
Split jerk 22.5kg 4 x 5 (really tough)
BB Lunge 35kg 4 x 5
DB Fitball pullover 14kg 3 x 8
Leg raises L, R, OH 3 x 3
Feeling good, these are the toughest lifts technically and I think I'm cracking them slowly.
Tuesday Mar 27, 2007 #
Intervals 50:35 [5]
ahr:155 max:193 slept:8.5 shoes: Saucony Cohesion
Intervals earlier in the day by myself in Inverleith Park to attempt to avoid the stomach issues. Stomach almost as bad though and didn't run as fast, so not sure if it was worth it! Dead stiff at first probably as feeling tired and did strides really hqalf heartedly, but running well by the end. Mentally tough place to do it, 450m straight section is a killer! Session was 4 sets of 600m, 40 secs between 600s, 2 mins between sets. 600m measured on an OS map so probs not super accurate distance wise.
2.14 (loooong time) (0.40) 2.06 (better!) (2.00), 2.08 (0.40) 2.06 (2.00), 2.08 (0.40), 2.05 (2.00), 2.09 (0.40), 2.03 and home...
2.14 (loooong time) (0.40) 2.06 (better!) (2.00), 2.08 (0.40) 2.06 (2.00), 2.08 (0.40), 2.05 (2.00), 2.09 (0.40), 2.03 and home...
Cycling 55:00 [2]
To work and then home via Sainsburys and a loop around the Meadows. Legs tired by the end - hard gym session tomorrow than an easy Thursday and Friday is the plan.
Monday Mar 26, 2007 #
Cycling 20:00 [2]
To work.
Cycling 45:10 [2]
Cycling to the gym then home again afterwards.
Strength 1:09:43 [4]
ahr:101 max:138 slept:7.5 shoes: Saucony Cohesion
Strength session - very heavy for set two of exercises. Was feeling a bit stiff at the start but after the warm up was ready for a good session. Went something like this:
Single leg squat 30 kg 3 x 10
OH Split DB Shoulder Press 14kg 3 x 10
DB Row 10 kg 3 x 10 each side
CGSLDL 47.5kg 3 x 10 (really tough!)
Russian twists 7kg 3 x 8
Bird dogs eyes closed 3 x 15
Side planks 3 x 30 seconds each side.
Really wobbling on the plank and bird dogs, sign of a good session!
Single leg squat 30 kg 3 x 10
OH Split DB Shoulder Press 14kg 3 x 10
DB Row 10 kg 3 x 10 each side
CGSLDL 47.5kg 3 x 10 (really tough!)
Russian twists 7kg 3 x 8
Bird dogs eyes closed 3 x 15
Side planks 3 x 30 seconds each side.
Really wobbling on the plank and bird dogs, sign of a good session!
Recovery 1:04:32 [2] 10.5 km (6:09 / km)
ahr:134 max:151 slept:7.5 shoes: Saucony Cohesion
Nice long recovery run after weights session, lovely yellow light and nice and warm. Left knee starting to twinge a bit again by the end but generally nicely loosened up. Pace was a bit faster than usual but still staying underneath the 144.
Sunday Mar 25, 2007 #
Running 15:00 [2]
rhr:47 slept:8.0 shoes: Shiny silver integrators
Short warm up and 10 min warm down around Gullane race.
Orienteering race 1:18:43 [5] ***** 9.4 km (8:22 / km) +260m 7:21 / km
ahr:177 max:185 spiked:20/27c rhr:47 slept:8.0
M21L at Gullane. Really hard work pushing the whole way in pretty tough terrain. Not thinking too well at the start but got into it by number 6 or so and planning ahead well, visualising well, stopping occasionally to get a really good idea of what was happening. Felt strong even though tired, yey! Got Dalgleish today too, all good :)
Saturday Mar 24, 2007 #
Cycling 1:05:00 [3]
slept:7.0
Cycling out to Heriot Watt for the Scottish Sprints and then back again afterwards. Rather tired on the way back!
Orienteering race 20:49 [5] ***** 2.9 km (7:11 / km) +45m 6:40 / km
ahr:180 max:199 spiked:13/19c slept:7.0 shoes: Saucony Cohesion
First round of the Scottish Sprints. Not thinking in sprint mode too much, too relaxed then rushing and not thinking about smooth lines, route choice etc. A couple of really badly planned legs led to dog legs around uncrossable hedges. Scrappy, didn't feel like a good sprint race at all.
Orienteering race 21:23 [5] ***** 3.3 km (6:29 / km) +50m 6:01 / km
ahr:190 max:204 spiked:16/19c slept:7.0 shoes: Saucony Cohesion
Much better this time. Running more strongly, stoomach not an issue, planning ahead much better, relaxed and focussed after an initial brain muddle at number 1 with the hedges. Terrible route choice and not really thinking between 7 & 8 but otherwise much better, smoother lines, better panning, more in touch. Amazing fun. Heart rate hasn't been that high for a very very long time though, a bit scary!
Friday Mar 23, 2007 #
Cycling 1:00:00 [2]
rhr:47 slept:8.0 (rest day)
To old school, to work and then home.
Thursday Mar 22, 2007 #
Cycling 40:00 [2]
To work and back.
Intervals 34:25 [4]
ahr:158 max:188 rhr:47 slept:7.5 shoes: Saucony Cohesion
Been a lot of tough hard hours this week so a short fast wind up session in view of the races at the weekend for today. One of Fiona's sessions, 3 min jog warm up, three min side, forward, back stepping alternating, 3 x 80m sprints then 3 x 3 mins at sprint race pace with 2 mins jog in between. 10 mins warm down at the end. Stomach again really not good, but managed to just about hit sprinting pace on the three reps, average HRs for the reps was 176, 173 and 174 getting up to 188 by the end of the reps. Stomach feeling very much like last winter, and very bloated all evening afterwards. Shite. Gorgeous sunny early evening though, and actually a bit warm. Mmmm.
Wednesday Mar 21, 2007 #
Cycling 46:42 [2]
ahr:118
To the gym then to work.
Strength 1:04:51 [5]
ahr:116 max:156 slept:8.0 shoes: Saucony Cohesion
First very heavy session of the new program. Ready for some ouch time! Full dynamic warm up then:
Hang jump shrug 32.5kg 4 x 5
Back squat 45kg 3 x 10
OH BB Split Push Press 20 kg 3 x 6
Bent Over Row 30kg 3 x 10
Wood Choppers 8.1kg 3 x 15 hi & Lo - still not sure these are doing anything
BB Roll outs 3 x 10
Supermans Y,W,T,A 3kg 4 x 4
And breathe! Those supermans were the most painful ever!
Hang jump shrug 32.5kg 4 x 5
Back squat 45kg 3 x 10
OH BB Split Push Press 20 kg 3 x 6
Bent Over Row 30kg 3 x 10
Wood Choppers 8.1kg 3 x 15 hi & Lo - still not sure these are doing anything
BB Roll outs 3 x 10
Supermans Y,W,T,A 3kg 4 x 4
And breathe! Those supermans were the most painful ever!
Cycling 49:29 [3]
To Arthurs Seat then home after training, pretty fast!
Orienteering 1:03:12 [3] ****
ahr:131 max:182 spiked:11/15c slept:8.0
Jess's technical fun on Arthurs Seat. 34.10 hilly warm up with a few controls to the top of Whinny Hill, then two loops of 800m with 4 controls each. Navigated like a total retard, not very impressive at all! 6.37 for one loop then 7.38 for the other, then 10.30 jog back to the bike and home. Legs feeling those squats up the hills!
Tuesday Mar 20, 2007 #
Cycling 20:00 [2]
Into work as usual.
Cycling 20:00 [3]
Stupid snake venom experiment over ran so ended up sprint cycling back home to make it out to intervals in time.
Intervals 1:19:56 [5]
ahr:159 max:196 rhr:45 slept:8.0 shoes: Saucony Cohesion
Intervals! Today's joy was 6 sets of 2 x 400m, with 30 secs rest between the reps and 2 mins rest between sets. My stomach was again a total nightmare, and my legs actually felt really good and capable of more speed, but that would have created a nasty mess. Grrr! Really frustrating. At least managed the whole set today with some respectable times.
29.35 warm up with strides
1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.18 (2.00), 1.18 (0.30), 1.17 (2.00), 1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.19 (2.00), 1.16 (0.30), 1.16
21.40 warm down
29.35 warm up with strides
1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.18 (2.00), 1.18 (0.30), 1.17 (2.00), 1.17 (0.30), 1.19 (2.00), 1.17 (0.30), 1.19 (2.00), 1.16 (0.30), 1.16
21.40 warm down
Monday Mar 19, 2007 #
Cycling 59:02 [2]
ahr:116
Grrr, got all the way to the gym then realised bike lock was still on the floor at home! Luckily was saved halfway back home by Jess so just a little bit longer cycling, then to work post gym. Thighs very tired!
Strength 48:46 [3]
ahr:117 max:146 rhr:48 slept:7.0
Went to bed early last night but took ages to get off to sleep so got less sleep than I wanted. Strength program set three today, heavy. As follows:
Clean from blocks 25kg 4 x 5 (need to get Steve to go through these with me, they look okay but sure they could be better)
Split jerk 20kg 4 x 5
BB Lunge 30 kg 4 x 5
DB Fitball pullover 12 kg 3 x 8 (really tough!)
Leg raises 3 x 3 on 45 degree bench - ouch!
Felt better than I expected from how legs felt on cycle there but need to go through this set again with Steve, not sure technically I'm even 70% never mind 100%!
Clean from blocks 25kg 4 x 5 (need to get Steve to go through these with me, they look okay but sure they could be better)
Split jerk 20kg 4 x 5
BB Lunge 30 kg 4 x 5
DB Fitball pullover 12 kg 3 x 8 (really tough!)
Leg raises 3 x 3 on 45 degree bench - ouch!
Felt better than I expected from how legs felt on cycle there but need to go through this set again with Steve, not sure technically I'm even 70% never mind 100%!
Recovery 29:58 [2]
ahr:137 max:168 rhr:48 slept:7.0 shoes: Saucony Cohesion
Recovery run. Really stiff, could have done with a longer run out to some decent downhill, but couldn't spare any more time out of the day. Will maybe jog in to work tomorrow and see if that helps.
Cycling 35:00 [2]
To the Pleasance for the AGM then home via Jess's after dinner at Biblos. Bit of a full stomach for the snappy pace - bloody freezing!
Sunday Mar 18, 2007 #
Orienteering 1:09:27 [5] ***** 9.1 km (7:38 / km) +320m 6:29 / km
ahr:184 max:195 spiked:24/30c rhr:44 slept:10.0 shoes: Shiny silver integrators
Brown course at Pitmedden. Gorgeous forest, really well planned course with plenty of terrain and direction changes, route choice and good fun! Spike rate doesn't really reflect good run, generally everything was so good that a non spike is a 2 second hesitation today, whereas last week it was a four minute error! One perhaps poor route choice, and one contour misinterpretation error really near the end when I was exhausted were the only two major problems, losing only 30 seconds or so at each. Running very strongly but not particularly fast, thighs were very tired after yesterday's mission! Really enjoyed it, thinking through the process of O well, not thinking too far ahead but just far enough to be on top of the game. Really, really good fun.
Saturday Mar 17, 2007 #
Cycling 4:30:05 [4]
ahr:132 max:180 shoes: Road Sauconys
Whoo! Jess and I took the bikes out to the Lammermuirs and expecting a relatively easy day were confronted with the hideous wind of all winds! The second half of the route was pure thigh burn into a headwind torture, pedalling all out to get downhill, never mind up. What a mission, but a very satisfying one!
Friday Mar 16, 2007 #
Cycling 43:14 [2]
ahr:114 shoes: Saucony Cohesion
Cycling to the gym and then to work.
Strength 59:38 [4]
ahr:115 max:136 slept:8.5 shoes: Saucony Cohesion
To the gym for session two of the second set of intervals. Hard intensity this time, doesn't feel like much at the start but by the end even the bird dogs were killing! Went a little something like this:
Full dynamic warm up with 15kg bar for olympic lifts
Single leg squat 25kg 3 x 5 both sides
OH Split DB Shoulder Press 12kg 3 x 5 both sides
DB Row 9kg 3 x 10
CGSLDL 45kg 3 x 10 (Ouch!)
Russian twists 6kg 3 x 8
Bird dogs 3 x 15
Side plank 3 x 25secs each side
Surprising how tough the bird dogs are after that! Good session.
Full dynamic warm up with 15kg bar for olympic lifts
Single leg squat 25kg 3 x 5 both sides
OH Split DB Shoulder Press 12kg 3 x 5 both sides
DB Row 9kg 3 x 10
CGSLDL 45kg 3 x 10 (Ouch!)
Russian twists 6kg 3 x 8
Bird dogs 3 x 15
Side plank 3 x 25secs each side
Surprising how tough the bird dogs are after that! Good session.
Thursday Mar 15, 2007 #
Cycling 35:00 [2]
rhr:41 slept:9.5
Less cycling then usual today as I got a flat tyre and had to push the bike to Morrison Street where a nice man fixed it for me in a rush. Rubbish glass everywhere at the moment.
Recovery 54:47 [2]
ahr:142 max:187 rhr:41 slept:9.5 shoes: Saucony Cohesion
Felt much better today so did a recovery run with a couple of 90 second efforts at the end to see how I was feeling. Much better in fact, will do weights tomorrow. Gorgeous day and appreciated the sunshine a lot. It's so good to have some light back in the evenings! Legs felt a bit stiff on the efforts at the end but none of the weakness etc that I was feeling earlier on in the week, heart rate behaving as expected. Nice one.
Wednesday Mar 14, 2007 #
Cycling 45:00 [2]
slept:11.0
After an amazing full night's uninterrupted sleep I felt much better today, so attempted the cycle into work, felt a bit out of breath up the little hill on the way there but fine on the way back.
Tuesday Mar 13, 2007 #
Note
rhr:49 slept:8.5 (rest day)
Feeling better than I thought I would on waking today but not good, head pretty heavy and resting HR up. Stay at home all day I think today and good sleep tonight.
Monday Mar 12, 2007 #
Cycling 1:35:00 [2]
slept:6.5
Feeling really tired and on the edge of a cold today, so just cycling to work, to big Asda, home, then to Newington and back for a flat viewing. Time for bed now!
Sunday Mar 11, 2007 #
Running 53:00 [2]
ahr:148 shoes: Integrators
Warm up and down from race at Whitbarrow.
Orienteering race 54:04 [5] ***** 6.7 km (8:04 / km) +165m 7:11 / km
ahr:176 max:197 spiked:15/20c slept:12.0 shoes: Shiny silver integrators
WRE at Whitbarrow. Totally unimpressed with myself. Very busy map at 1:15,000 and instead of slowing down to simplify and plan, resulted to the old habit of just speeding up and hoping. Bad plan. Missed so many of the first few controls buy just drifting and hoping. Sped up by the end on the moor and planned much better from 7 onwards, but a real disappointment to myself as everything I've been practising was out the window. Lesson learnt though, so definitely worth it! Position was less bad than it could have been, but I am capable of a lot more. Poor effort.
Saturday Mar 10, 2007 #
Orienteering race 30:41 [5] ***** 4.0 km (7:40 / km)
ahr:187 max:197 spiked:15/16c rhr:43 slept:7.0 shoes: Integrators
Race at Stockbird head with good warm up and down either side, race time was 30.41 and I was the fastest out there. Flowed really well, planning ahead well and visualising nicely as well as ruynning aggresively. Ace.
Running 27:37 [2]
ahr:147
Warm up and down from Stockbird Head.
Friday Mar 9, 2007 #
Note
rhr:44 slept:8.0 (rest day)
Rest day before a weekend of racing, still feeling very tired.
Thursday Mar 8, 2007 #
Recovery 30:22 [2]
ahr:144 max:173 rhr:44 slept:8.0 shoes: Saucony Cohesion
Easy run to work with a 3 minutes speed up in the middle. Carrying a ruck sac so not as fluid as I'd have liked, still really tired, but HR going down so another good rest tonight!
Wednesday Mar 7, 2007 #
Cycling 1:00:00 [2]
To work, to gym then home.
Circuits 1:17:23 [3]
ahr:108 max:156 shoes: Saucony Cohesion
Runners circuit. Really stiff, really tired, long stretch at the end. Take it easy now till Sunday.
Tuesday Mar 6, 2007 #
Cycling 50:00 [2]
In to work, to Princes Street for some well deserved SHOPPING (?!), then home.
Intervals 1:20:20 [5]
ahr:147 max:197 rhr:48 slept:7.5 shoes: Saucony Cohesion
Wind ups to practice prep for week before competition. Actually felt sodding awful after squatting 40kg yesterday, evening tight and stiff. Did three sets of 600, 400, 200 with 40 secs rest between and 2 mins between sets. Had to take an extended interval in third set as stomach was being a nightmare. Times were: 2.02, 1.19, 0.35, 2.01, 1.19, 0.39, 2.06 (stomach bleurgh, 1.37 rest), 1.18, 0.33.20 mins warm down and really good stretch afterwards at Gav's, did all the physio stretches plus whole body really well and now feel tons better!
Monday Mar 5, 2007 #
Cycling 30:00 [2]
To gym then to work, good warm up and down for weights.
Strength 1:15:30 [4]
ahr:115 max:158 shoes: Road Sauconys
Whew! Probably the toughest session I've done yet in terms of everything aching! Full dynamic warm up using 15kg bar for olympic moves at the end, then as follows:
Hang jump shrug 4x5 from blocks 30kg
Back Squat 3x10 40kg (halfway to that picture of Heather!)
OH BB Split Push Press 3x6 each leg 17.5kg
Bent over row 3x10 27.5kg (back shape looking really good, bum getting stronger I think!)
Wood choppers high low and low high 2x15 each side 6.8kg
BB roll outs 3x10
Supermans Y,W,T,A 4 x 4 2kg
Ouch! Feel really tired but great afterwards.
Hang jump shrug 4x5 from blocks 30kg
Back Squat 3x10 40kg (halfway to that picture of Heather!)
OH BB Split Push Press 3x6 each leg 17.5kg
Bent over row 3x10 27.5kg (back shape looking really good, bum getting stronger I think!)
Wood choppers high low and low high 2x15 each side 6.8kg
BB roll outs 3x10
Supermans Y,W,T,A 4 x 4 2kg
Ouch! Feel really tired but great afterwards.
Cycling 25:00 [2]
To get home from work, quads a bit sore after this morning!
Recovery 33:22 [1]
ahr:137 max:146 rhr:44 slept:7.5 shoes: Saucony Cohesion
Nice recovery run, feeling pretty fluid again by the end, not too stiff.
Sunday Mar 4, 2007 #
Orienteering 2:01:03 [4] ***** 10.5 km (11:32 / km)
ahr:155 max:182 spiked:31/39c slept:6.0 shoes: Integrators
Had a really bad night's sleep thanks to needing the loo all night (got drugs tested yesterday so had drunk a truck load!) and started quite tired today. Long course (10km total) with 750m or so run up and back. Split into four sections. Focussed on simplification and visualisation on the first loop, then map memory on the short legs of the second loop, then slope practise on the third and was supposed to speed up for the last but actually was just knackered and put my head down to concentrate on getting back. Slopes went really well, increasing confidence on these legs big time, mainly due to aiming off etc. Map memory great but took a little time to get into the first loop. All in all a good session though, exhausted by the end.
Saturday Mar 3, 2007 #
Orienteering 1:30:42 [3] ***** 7.5 km (12:06 / km)
ahr:162 max:187 spiked:16/19c slept:10.0 shoes: Integrators
Two courses at Bouth. First one started with a line and then focussed on slope simplifying and good attack points, worked really well. Second course focussed on simplification, again really positive. Confidence and speed increasing.
Orienteering 54:03 [5] ***** 6.0 km (9:01 / km)
ahr:164 max:196 spiked:12/17c shoes: Integrators
Yellow Jersey race on Bethecar and Forest X. Felt brilliant, spiking controls, running strongly and confidently, but actually looking at the spike rate could still have improved. Also the Forest X curse of me heading to the wrong control struck and lost about 80 seconds by navigating to number 13 then heading to 12 from 10 instead of straight to 11. Dithered at number one by not seeing the control but being on the right hill, dithered at 8 in some windblown, too low and had to climb whilst really tired at 16. But generally felt good, great to be really attacking a course in tough terrain and a good result too.
Friday Mar 2, 2007 #
Cycling 45:00 [2]
Just to work and back. Hungover and expecting a tough weekend and after a lot of stress this week another day's rest can only be a good thing.
Thursday Mar 1, 2007 #
Note
(rest day)
Major tax return stress day - decided to unwind and treat myself to fun night out to say goodbye to alcohol for the rest of the season. And it was a lot of fun. Mission successful!