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Training Log Archive: Becks

In the 31 days ending Jul 31, 2007:

activity # timemileskm+m
  Orienteering10 12:38:50 46.93 75.52 925205 /269c76%
  Cycling12 8:08:02
  Running11 6:56:26 10.24 16.48
  Strength3 2:21:04
  Circuits2 2:14:36
  Long run1 2:02:19 10.56(11:35) 17.0(7:12)
  Recovery1 39:56
  Total25 35:01:13 67.73 109.0 925205 /269c76%
averages - sleep:12.5 rhr:44

» now

Tuesday Jul 31, 2007 #

Cycling 14:07 [2]
ahr:135 max:164 slept:8.0

Slept wonderfully last night thanks to actually being properly tired at bedtime and woke up raring to go, feels good after the lethargic slump of late. I think it's good to be busy again in the lab too, a busy Becky is a much happier one. Shot into work on the bike, but despite this heart rate looks pretty normal (pushed it up the only hill to try and catch two beardy men in lycra hence the slightly higher max. It's sunny too! Am itching for a nice hill run this evening, might even take the car out to flotterstone or something.

Cycling 18:00 [2]
ahr:121 max:157 shoes: Saucony Cohesion

Cycle home, feeling fine, looking forward to getting out on the hills in the sunshine!

Running 52:09 [3]
ahr:156 max:180 slept:7.0 shoes: Saucony Cohesion

Went to Bonaly and headed out on a long run. Felt fine on the uphills and flat but on the downhills my legs were inexplicably wobbly and so I curtailed my cunning figure of eight plan in the centre and just did 50 mins instead. Was lovely to be out and about, photos will probably appear on my flickr tomorrow. No people, only sheep!

Parked at Bonaly then straight up the hill, through the col and round the base of Capelaw, to the col with Allermuir then up Capelaw, descent off path back to Bonaly reservoir and home with a bit of an off track foray in the woods. Gorgeous.

Cycling 40:00 [2]

Random errand running on the bike in the evening, to Gav's, to new flat then home. I love cycling at 11pm kind of time on a balmy evening, wanted to go for longer but decided that I should get to sleep, only to get home and have uncontrollable urges to tidy my room which is now locely and tidy. IT is however 12.30, so that call to bed should be answered I feel. Easy day at work tomo though and back to circuits with Steve - must remember to get him to do some snatches with me!

Monday Jul 30, 2007 #

Running 17:30 [3]
ahr:155 max:175 rhr:44 slept:7.0 shoes: Saucony Cohesion

Back on the wagon again! Made the error of lending Valentin my bike, and so had to job to the gym this morning. Heart rate maybe slightly higher than expected, but aside from a couple of gunky coughs felt fine apart from that. Lovely morning, really warm by half seven and a clear blue sky!

Strength 51:02 [3]
ahr:127 max:182 rhr:44 slept:7.0 shoes: Saucony Cohesion

Back to the gym for strength stuff. When I sped up on warm up heart rate was higher than it should have been, which explains the 182, so still not 100%. Did the session as below - felt a little bit slow motion, guess that's what happens after a week of doing nothing.

Power clean mid thigh 32.5kg 4 x 5 (Struggling a little with the shrug, maybe from rucksac carrying all weekend)
Push press 27.5kg 4 x 5
OH Squat 22.5kg 4 x 5
Front pull down 22.5kg 3 x 10
BB Roll outs 3 x 10 - ouch!

Good work out and no more green goo. Ace.

Running 23:22 [3]
ahr:167 max:187 rhr:44 slept:7.0 shoes: Saucony Cohesion

Run into work from the gym. Heart rate slightly high but feeling fine. Another good night's sleep and should be right as rain I think. Gorgeous running through Princes Street Gardens in the sunshine, hope it stays like that!

Running 20:38 [3]
ahr:149 max:174 shoes: Saucony Cohesion

Run back from George Square post an afternoon in the dark in neuroscience.

Note to self: Don't lend cute french boys your bike.

Running 19:52 [3]
ahr:159 max:182 shoes: Saucony Cohesion

Unsurprisingly feeling a bit tired by the time it got to coming home! Spent twenty minutes agonising over the choice between straighter home with hills or longer flatter way. In the end I think it agonised for longer than it took me to run home, having decided to go shorter hillier way. Luckily Jesse called me for a gossip at the top of the biggest hill so I snuck a cheeky rest in. Chest not tight on the hills, feeling much better by the time I got home, even motored pretty quickly up the hills. Got the bike back too, yes for two wheels.


Why can I not go to them gym at the moment without it being inhabited by a single annoying gym stereotype? Today's was a big muscly type, mid fourties, obsessed with massively exagerrated labour style rhythmic breathing. Single leg squats with the women's bar = crazy exertion noises despite a rather pathetic number of reps. Stretching a calf = cheek puffing and loud "relaxation" exhale. Bent over row with the worst bent back I have ever seen = noises on the edge of full blown lung explosion. Then a woman walks in, sets of 20 full squats with 50kg, and there's nothing but a little grimace. Grimaces are fine, we like grimaces. Full blown ante natal clinic histrionics, not necessary! Please!

Thursday Jul 26, 2007 #

slept:9.0 (sick) (rest day)

Mmm, lovely long night's sleep last night and now feel much better. Still green goo everywhere but no headache and the sore throat has all but gone. Managed to cycle slowly to KB for my meeting with the magicians in chemistry, felt a bit like my chest was going to burst but much better than yesterday! And actually managed to do some work at the lab today. Have hit the mid afternoon slump now though, there's only so much reading about GABA receptors a girl can do before she gets seriously overwhelmed.

Do you think cute french cuys like girls from Yorkshire with seriously red noses from rather vigorous nose blowing? I imagine not.

Cycling 55:00 [2]
slept:9.0 (sick)

A bit of low intensity cycling to get me between places. 15 mins to KB, 20 from there to work, 20 home. Not feeling too bad but not exactly good either!

Wednesday Jul 25, 2007 #

slept:4.0 (sick) (rest day)

Bleurgh. Today I have a big fat headache and I barely slept last night due to my throat and nose filling up with phlegm whenever I lay down. I eventually managed a few fitful hours through propping myself up granny style on a load of pillows, but it wasn't the best. Its mid afternoon now and the throat isn't too bad, the nose is a little clearer but I have a persistent dull headache. Have stayed at home all day but will go out this evening to help out the Ridge Run and get some fresh air.

I am so pants at being ill. Going to be off the exercise until Monday now with the crazyness that will no doubt be graduation weekend (travel is going to be a nightmare and take up most of the time I think) aside from maybe a low intensity cycle to KB then to work tomorrow when I can finally think about doing stuff. Yey for that. Boo to the ill!

Tuesday Jul 24, 2007 #

slept:8.0 (sick) (rest day)

Not massively ill but woke up this morning with a sore throat and green coming out of my nose, and as it's fabulous summer maintenance time I can take it easy for a wee while. Well that was until I dropped my car off at the garage and then left my phone at home like a total retard (as I need it in case the garage ring me) and so had to return home on the bus and cycle to work instead of the nice mosey in the sunshine I had planned. But I cycled really slowly and got passed by a granny. She did have a road bike though.

It makes me laugh that I beat many boys at the little track burn up at Tentsmuir on Sunday. And that Hazel beat Martin. Must be a return to girl power, what with the Spice Girls reunion and stuff.

Work is still boring but I have finally arranged for two of my three waits to be over on Thursday. Day off tomorrow it looks like then! Still, got a morning of top training in watching the World Cup live stream. That's got to count hasn't it? Surely...

I should eat some lunch then get to tissue culture before my little SHSY5Ys starve.

Cycling 16:32 [2]

Easy cycle to work, trying not to push too hard. Not feeling too bad when cycling so can't be a bad cold.

Monday Jul 23, 2007 #

Cycling 11:42 [3]
ahr:131 max:155

Cycle to the gym.

Strength 44:20 [3]
ahr:124 max:170 slept:8.0

Second maintenance session in the gym. Full dynamic warm up, then a relatively easy medium session of:

Snatch from hip 20kg 4 x 5 (I think these were the worst snatches in the world, must remember to do some with Steve on Weds!)
Split jerk 20kg 4 x 4
Back squat 50kg 4 x 5
DB Row 12 kg 3 x 10
DB Shoulder press 14kg 3 x 10

Cycling 14:35 [2]
ahr:123 max:152

Cycle to work from the gym, stopped by every traffic light today!


Booo to boredom. I have three strands of my project that are waiting to run, and for two I need meetings with Chemistry people before I gcan go any further, and for the third I need a pipette tip delivery which is taking forever. I can't think of a single thing to do and have spent 5.5 hours today randomly surfing the internet. And after feeling fine when I woke up and while doing weights, I now have a headache, a sore throat and have eaten far too much of Heather's cake to celebrate her new grand daughter.

I should go home but I want to be near my e mail in case these people get in touch, and now it's gone all grey outside again and I just want to be back in the Czech Republic or anywhere really. Which is a shame as I was so motivated to really make headway this month, but whether I can do so or not appears to be totally out of my control.

I'm really frustrated. I've also run out of random internet surfing to do - anyone got any ideas?

Sunday Jul 22, 2007 #

Running 21:02 [3]
ahr:139 max:172 slept:10.0 shoes: Saucony Cohesion

Run to the start for Tentsmuir - long way!

Orienteering 34:14 [5] ***** 5.2 km (6:35 / km)
ahr:180 max:192 spiked:11/12c slept:10.0 shoes: Saucony Cohesion

L:ong course at Tentsmuir. Lots of path route choices, so was flying. Andy caught me halfway and legged it after him, sped us both up and I have to mention it as he said I would, scalped Eddie in the process. Lost a small amount of time at nine (the planner put it where he had put it on his map, this wasn't the place on the master map), but great fun to wind up speed wise and get the legs moving again.

Running 26:07 [3]
ahr:154 max:174 slept:10.0 shoes: Saucony Cohesion

Easy run a longer way round back to the car park through the nice stuff. Left calf hurting again, not so bad on the soft stuff but a bit sore on the harder tracks. Wonder if it is the stupid new Integrators? Bring back the old ones, dammit!

Saturday Jul 21, 2007 #

(rest day)

Rest day! Night out for Jesse's 21st last night and after huge amount sof crazy dancing a day of rest was definitely the plan for the day. Lovely to do a spot of cleaning, watch Grand Designs and not have to get the kit on or even leave the flat!

Friday Jul 20, 2007 #

Cycling 12:58 [3]
ahr:118 max:145

Cycle into work, upper legs still tight.

Strength 45:42 [3]
ahr:112 max:158 shoes: Saucony Cohesion

Back to the gym in the mornings! Aside from a highly irritating meathead unashamedly staring at my bum whilst doing nothing but stretching (why come especially into the weights room for a noisy stretch? Idiot.) a good session. Back down to medium heavy level, weights quite low as has been a month since I was last in. First session on summer maintenance program,

Dynamic Warm up

Power clean mid thigh 30kg 4 x 5
Push Press 25kg 4 x 5
OH Squat 20kg 4 x 5
Front pull down 20.5kg 3 x 10
BB roll outs 3 x 10

Legs feeling alright during the sets, bum a bit tired. Good to be back in the gym though.

Cycling 13:11 [2]
ahr:116 max:144

Cycle to work.

Cycling 25:00 [3]

Cycle home via a few bits and pieces that needed doing.

Thursday Jul 19, 2007 #

Recovery 39:56 [2]
ahr:138 max:150

Easy run to the bank and back from home. Totally knackered in general today, stayed off work and had a girlie day of shopping and gossip in Glasgow instead. Think the hayfever throat is still present, stopped taking anti histamines in Czech but it's all scratchy again now. Rubbish. More expense!

Wednesday Jul 18, 2007 #

Cycling 15:41 [2]
ahr:124 max:156

Cycle into work.

Cycling 15:14 [2]
ahr:129 max:169

Cycle to the gym.

Circuits 1:20:43 [3]
ahr:97 max:153 shoes: Saucony Cohesion

Core and banter session with Steve. Plenty of rest between exercises but a few things I haven't done for a while, OH squats and stuff. As usual didn't feel like so much at the time, but legs, particularly hip flexors really tight on Thursday.

Cycling 16:20 [2]
ahr:115 max:150

Cycle back to work.

Cycling 22:58 [2]
ahr:110 max:145

Very tired cycle home, legs screaming up the hill from Gorgie.

Tuesday Jul 17, 2007 #

Running 48:12 [4] 9.0 mi (5:21 / mi)
ahr:161 max:184 shoes: Saucony Cohesion

Walked to Balerno with Gav then ran back - was supposed to be easy recovery but was just loving it and ran pretty fast, pushed hard up the little rises, really enjoyed it!

Cycling 33:00 [3]
shoes: Saucony Cohesion

Cycling into work then back with a biiig bag of shopping from Waitrose. Really quick on the way in, nice to be back on the bike! Slow on the way back but strong up the hills despite the extra weight.

Monday Jul 16, 2007 #

(rest day)

Well deserved rest day full of travelling back. Long day.

Sunday Jul 15, 2007 #

Running 14:37 [3] 2.0 km (7:19 / km)
ahr:118 max:140 shoes: Shiny silver integrators

Run to the start for the classic race.

Orienteering race 1:20:27 [4] ***** 7.27 km (11:04 / km) +360m 8:52 / km
ahr:161 max:180 spiked:20/26c shoes: Shiny silver integrators

Phew! The weather really heated up a notch today, must have been mid 30s. and combining this with deads legs and a tired brain was too much. Was drifting into controls and missing them being really messy, couldn't push hard on the long legs and my hills legs had pretty much disappeared. Was a real missin to get round, but was spiking the complex stuff at the end - struggling to focus in the easy stuff though. Still, the end of a long week, so not too disappointing!

Saturday Jul 14, 2007 #

Orienteering race 50:08 [5] ***** 5.2 km (9:38 / km) +140m 8:30 / km
ahr:176 max:191 spiked:17/24c shoes: Shiny silver integrators

Grand Prix Silesia day two, middle race at 1:5000. Again screwed the first couple with scale/mapping issues, then a few unconfident controls with scrappy behaviour in the circle. Not so good!

Orienteering race 36:05 [5] ***** 2.95 km (12:14 / km) +210m 9:01 / km
ahr:173 max:188 spiked:18/26c shoes: Shiny silver integrators

"Sprint" in more quarries at 1:2000. Finally spiked the first control but the contrast between the complex quarries which I navigated well in and then the blank slope was tricky and lost a lot of time on the slope - the only thing really on the map was veg boundaries that didn't relaly seem to exist. Still, didn';t fel like I lost masses of time, but the slope tracked up and was 4 mins or so down. Bit of a shame to have two first starts.

Friday Jul 13, 2007 #

Orienteering race 20:15 [5] ***** 2.2 km (9:12 / km) +130m 7:06 / km
ahr:173 max:189 spiked:15/22c shoes: Shiny silver integrators

Silesia Grand Prix Sprint prologue: The craziest race I have ever done in my life! 1:2000 map of an old slate quarry, sprint race with people everywhere and controls every 100m on average! Totally screwed up the scale and lost two mins before I reached 100 metres, got more used to it after that but still a couple of errors when you relaxed even slightly. Didn't even think about being tired as the brain was working so hard. Amazing!

Thursday Jul 12, 2007 #

Orienteering 39:43 [4] ***** 4.7 km (8:27 / km)
ahr:165 max:184 spiked:9/11c shoes: Shiny silver integrators

Middle style course from the hotel. Running tired but hard, navigating really well, traffic lighting much improved and wide view really working out well. Finally getting the hang of this stuff!

Orienteering race 23:17 [4] ***** 2.8 km (8:19 / km)
ahr:166 max:184 spiked:8/10c shoes: Shiny silver integrators

"Sprint" round the hotel grounds - the vegetation was much worse than when the Swedes were there, and we did the men's course. Route choice good but legs really really tired and brain slightly lagging a little.

Wednesday Jul 11, 2007 #

Orienteering 1:15:56 [4] ***** 7.4 km (10:16 / km)
ahr:160 max:179 spiked:16/18c shoes: Shiny silver integrators

Starting to get tired now, course at Adamov was beautiful but felt like the whole thing was uphill! Really attacking the controls well, a couple of small misses when concentration lapsed. Running up all the hills still, just not particularly fast!

Orienteering 1:05:48 [3] ***** 6.9 km (9:32 / km)
ahr:159 max:175 spiked:11/13c shoes: Shiny silver integrators

"Downhill" course at the hotel. Not actually that downhill at all, and though I was orienteering well my speed was much reduced so it would have been hard not to! A couple of interesting route choice legs, would have been good to have a couple more girls to compare times with on those ones.

Tuesday Jul 10, 2007 #

Orienteering long 1:20:33 [4] **** 9.0 km (8:57 / km)
ahr:153 max:178 spiked:14/15c shoes: Shiny silver integrators

Attempted a 12km classic race at Dlouha Voda. The conditions were wet and slippy and the grass was really long, meaning it was physically very challenging. Was very tired by the time I hit number 14, so cut the last loop and dropped off the hill. Navigating positively for a 1:15000, looking ahead well, planning ahead and running strongly but not particularly fast. Hitting the controls bang on with a good picture of the site. Nice!

Monday Jul 9, 2007 #

Orienteering 59:29 [4] ****
ahr:152 max:181 spiked:11/16c shoes: Shiny silver integrators

Trains exercise with Andy. Drifted a little on the first set, so upped concentration for the rest. Main issue was the green/light green. Very variable visibility which we soon realised meant you always needed a back up plan to the straight option. Simplify well and use all the detail on the map - never, drift into the thicker stuff or you'll not come out alive!

Orienteering 1:02:56 [3] ***** 6.2 km (10:09 / km)
ahr:152 max:167 spiked:14/18c shoes: Shiny silver integrators

Wide view course - spiking the majority of controls on contour features really confidently, but in the flatter areas still drifting a little - had to go out and come back in to two controls - should have just slowed down and ticked it all off the first time round. Got bitten by something nasty in the calf, making it rock solid and pretty sore for the next few days!

Sunday Jul 8, 2007 #

Orienteering race 40:48 [4] ***** 4.8 km (8:30 / km)
ahr:181 max:194 spiked:13/19c shoes: Shiny silver integrators

Silva O Camp, boys Elite race. Good to get into the terrain, a bit messy in the circles of come but generally reading the gross detail well. Not always smooth into the circle though, especially in the green.

Running 20:49 [2]
ahr:127 max:168

Warm up and down jog to the afternoon's exercise.

Orienteering 49:42 [4] **** 5.5 km (9:02 / km)
ahr:163 max:177 spiked:12/17c shoes: Shiny silver integrators

Trainign course in the afternoon. Again, struggling in the circle at the start but once got into the flow much better. Need to concentrate so hard, the lack of features makes it so much more important and it's very easy to drift. Need to aggresively spot features ahead and left and right and confidently hit your feature.

Saturday Jul 7, 2007 #

Running 21:19 [2]
ahr:143 max:168 shoes: Saucony Cohesion

Nice easy short recovery run post day of travelling from the hotel. Gorgeous forest with nothing on the floor, nice and warm. Mmmm.

Friday Jul 6, 2007 #

Running 36:27 [3]
ahr:154 max:170 slept:8.5 shoes: Saucony Cohesion

Run back to Sighthill to get Jeff. Very soggy but stomach and legs and everythign feeling a lot better. Very boring run though.

Czech Republic tomorrow, whoo!

Cycling 15:56 [3]
ahr:133 max:157

Speed cycle into work through the monsoon. So much better wearing lycra, just get it all wet and no pansying!

Thursday Jul 5, 2007 #

Running 37:48 [3]
ahr:157 max:165 slept:5.0 shoes: Saucony Cohesion

Run back from Sighthill having dropped Jeff off. Hungover and stomach feeling a bit minging! Legs not so bad though!

Cycling 24:00 [2]

To George Square and back.

Wednesday Jul 4, 2007 #

Cycling 15:51 [2]
ahr:117 max:144

Cycle to work.

Running 17:22 [3]
ahr:141 max:163

Run back from George Square to the lab - just a little tight after yesterday!

Cycling 15:19 [2]
ahr:124 max:161

To the gym.

Circuits 53:53 [3]
ahr:104 max:155 shoes: Saucony Cohesion

A bit of a potter round some core stuff with Steve. Some good chat, a revisit to some old exercises and lots of balancing on those half medicine ball thingies. Good fun, nice to do something different.

Cycling 16:37 [2]
ahr:105 max:142

Back from the gym to home.

Tuesday Jul 3, 2007 #

Cycling 15:23 [2]

Cycle into work.

Cycling 20:38 [2]

Leisurely cycle home from work.

Long run 2:02:19 [4] 17.0 km (7:12 / km)
ahr:151 max:177 slept:8.0 shoes: Shiny silver integrators

Left the flat at 7pm on a gorgeous evening and just thought I'd run for as long as a I fancied - so brilliant after all the strict training plans and regimes. 50 minutes later I was at the top of Capelaw after a long climb from home and the view was fantastic! Gorgeous, all alone up in the Pentlands with shafts of sunlight just getting through the cloud as the sun made it's way down. The last half an hour back into town was a little bit of a slog on the road, the legs pretty tight, but what an awesome way to spend an evening. I feel totally refreshed and remotivated.

Monday Jul 2, 2007 #

(rest day)

Big night out last night with all the orienteering lot, a lot of fun but thought I shold take it easy today!

Cycling 40:00 [2]

Nice leisurely cycle in and out of work. Got very wet on the way back, grrr.

Sunday Jul 1, 2007 #

Running 29:12 [2]
ahr:138 max:162 shoes: Saucony Cohesion

Warm up for Middle race at Carse. Nice long distance to start meant my very stiff legs thanks to yesterday's lack of warm down felt pretty good by the start, stomach a little unsettled but not too bad, and got a good look at the model map.

Orienteering race 39:29 [5] ***** 5.4 km (7:19 / km) +85m 6:47 / km
ahr:184 max:196 spiked:16/22c slept:10.0 shoes: Saucony Cohesion

Again, a step up from the long race navigationally, with still a few "errors" but more technique based time loss as opposed to loss of place errors. Again I was disappointed with my result. I think I lost time on:

3 - aimed off on the uncrossable marshes and tried to run along them but got caught in deep marsh, had to go back out and round
6 - pulled slightly too far to the left, few seconds hesitation
9 - went out to the road but attack point was nowhere near as clear as I expected so drifted in - was just about to abandon the area and go out to a different attack point when I spotted the control
11 - wasn't sure where hit the ridge so went to the top when I didn't need to
14 - stopped slightly short
20 - getting tired, again attack point wasn't clear from the path and went slightly too far to the west.

The good thing was that today felt like much more of a together race, and physically was pretty spot on. The "errors" are things I wouldn't have picked up on at say Jukola, as they were masked by the bigger ones. Still, I failed to achieve my aim this weekend and I think I need to do some work on the psycological side of preparation for races like this.

Running 10:00 [2]

Warm down jog.

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