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Training Log Archive: Becks

In the 31 days ending Dec 31, 2007:

activity # timemileskm+m
  Orienteering6 10:35:05 28.96 46.6 730116 /141c82%
  Cycling12 10:06:57
  Strength4 4:58:42
  Long run2 4:48:5817 /24c70%
  Recovery7 3:56:29
  Circuits3 2:58:07
  Warm up & strides5 1:31:38
  Hills2 1:22:55
  Intervals3 1:14:57
  Running1 33:06
  Total24 42:06:54 28.96 46.6 730133 /165c80%
averages - sleep:10.2 rhr:46

» now

Monday Dec 31, 2007 #

Orienteering 2:05:00 [4] ****
spiked:12/14c shoes: Integrators

Awesome morning in Oslo! Took the T bahn out to Sognsvann, then was out in the forest before the sun came out. Did a 4.8km course from some military champs in 2002, then ran from Sognsvann to Holmenkollen using a rubbish tourist map of ski runs. It was stupendously icy and slippy on the tracks so ran in the woods where possible. Eventually hit the top of the hill in the amazing sunshine, not a cloud in the sky, and it was just stunning. Fantastic way to end the year!

Saturday Dec 29, 2007 #

Orienteering 47:03 [3]
ahr:174 max:187

Did a little control pick at Gullane, with about 30 controls. Because the legs were short I was forced to terrain for most of the session and it hurt a lot more than I expected it too. Felt a bit sluggish once I left the woodland. I think my legs are missing the weights.

Friday Dec 28, 2007 #

Orienteering 1:13:21 [4] **** 8.0 km (9:10 / km)
ahr:172 max:188 spiked:12/16c shoes: Integrators

Brown course from an old event at Beecroft and Swinsty. Half of it was great, fast, runnable woodland, half of the woodland was now a felled/windblown mess and rather tough. So things took a little longer than I expected, but it was good fun and a much harder work out than I was expecting.

Thursday Dec 27, 2007 #

Hills 23:49 [5]
ahr:184 max:195 slept:8.0 shoes: Integrators

Set out to do a hills session. Had planned to do three sets of 30 (15), 60 (30), 120 (60), 180 run back to the bottom of a hill, but pulse was flying up pretty quickly and although I didn't feel ill didn't feel good and strong either, speed definitely didn't merit the 195 HR, so left it at two sets and jogged home. Horrible grey and wet day, bleurgh.

Warm up & strides 23:37 [3]
ahr:153 max:181 shoes: Integrators

Warm up and strides before hills, jog back down afterwards.

Wednesday Dec 26, 2007 #

rhr:39 slept:14.0 (rest day)

Couldn't stay awake last night and then slept right through for 14 whole hours. Heck. On the upshot pulse was right down in the morning and the sore throat and cough that was threatening appear to have gone. Went for a bit of a walk this afternoon and will rest well again tonight (probably not that well though!) then start training again tomorrow.

Tuesday Dec 25, 2007 #

rhr:53 slept:8.0 (rest day)

Merry Christmas everyone! I think I have succumbed to the family plague, with a nice sore throat and a bit of a headache, and in a desperate attempt to be rid of it by Norway next Saturday, rest it is. My present to myself of a beasting intervals session will have to wait...

Monday Dec 24, 2007 #

Warm up & strides 13:33 [2]
ahr:116 max:145

Warm up sets of activities before some core stuff.

Circuits 28:57 [3]
ahr:125 max:156

Improvised core strength session. Did 14 exercises for 45 on 15 off, twice through. Didn't have anything really weighty enough so tried to make as many of the leg ones etc single sided. Some good core exercises but I want the weights gym back!

Recovery 34:54 [2]
ahr:137 max:149 shoes: Blue Saucony Grid

Recovery run round St Ives - pace was a bit slow, either I am tired from yesterday or I am catching the Carlyle Christmas plague. Hopefully the former. I don't want the plague for my visit to Norway!

Sunday Dec 23, 2007 #

Orienteering 2:49:40 [4] **** 21.3 km (7:58 / km) +730m 6:48 / km
ahr:171 max:202 spiked:37/46c rhr:48 slept:8.0 shoes: Integrators

Mega! Decided instead of whizzing for a short time around Royds Hall on a rubbish score event (I hate score events with a passion), I would get a map of the September AIRE long O from Chris and have a go at the longest course. 21.3km straight line distance later, I was feeling exhilarated and pretty pleased with myself. A drive home later and a can hardly move my legs, but it's all for a good cause. Climbing to the to of Baildon Moor after two hours was pretty hard work, but worth it for the view back down the valley of how far I had come. Course went through Shipley Glen, Baildon, Buck Wood, Esholt, Tong Park, Baildon Moor, Shipley Glen again and a final sprint like bit in Hirst Wood (I was so not sprinting by then) before finishing in the sunlight in front of Sir Titus Salt. Awesome. Stomach was a real pain at the start, but had settled by halfway enabling me to speed up a bit.

I'm whacked now! Just measured the real distance, and it was actually just under 32km. Heck.

Saturday Dec 22, 2007 #

Running 33:06 [4]
ahr:168 max:184 slept:8.0 shoes: Blue Saucony Grid

Quick early morning whizz round the old threshold run route from when I was wee. Used to take me just under 40 minutes, now I added a 1.5km extra and am still 6 minutes quicker. Man I was a rubbish Junior Squaddie.

Friday Dec 21, 2007 #

Cycling 40:00 [2]
slept:8.0 (rest day)

Into work and back.

slept:8.0 (rest day)

This week I have been majorly not bothered with anything. Not feeling on my way to being ill but have spent a huge amount of time in bed doing very little at all. Feel very relaxed and chilled which is lovely. Will get back to it tomorrow providing I don't catch the flu bug which seems to have struck at home.

Tuesday Dec 18, 2007 #

(rest day)

Man, a full day of Christmas shopping hurts your shoulders more than S & C and your feet more than a three hour run. I am so having another rest day. Two in a row, ooohhh, naughty!

Cycling 30:00 [2]

Various bits and bobs around town.

Monday Dec 17, 2007 #

slept:8.5 (rest day)

Yey! And well deserved it is too.

Cycling 33:53 [2]
ahr:125 max:153 shoes: Blue Saucony Grid

Just the cycle to work and back, took it pretty easily.

Sunday Dec 16, 2007 #

Orienteering 1:43:31 [4] **** 11.3 km (9:10 / km)
ahr:166 max:186 spiked:22/26c slept:7.0 shoes: Integrators

Long course at Strathmashie. Glorious day, crisp but sunny, the light was amazing, and the forest was wonderful. Didn't run particularly fast but ran continuously and strongly the whole way - enjoyed every second, even the moorland at the end where things got distinctly tougher. I couldn't have done that a year ago. Navigating well and really fluidly, just started wobbling slightly at the end. Brilliant day.

Saturday Dec 15, 2007 #

Orienteering 55:36 [4] *** 6.0 km (9:16 / km)
ahr:171 max:190 spiked:15/19c slept:4.0 shoes: Shiny silver integrators

Three loops at Loch Vaa. Totally screwed up the vague first loop, which took me significantly longer than expected! Got into it after that though and the following two were ace, confident, well planned, and was running really well. Think I did both the others in the time it took me to do just the first one!

Orienteering 1:00:54 [4] ****
ahr:160 max:185 spiked:18/20c slept:4.0 shoes: Integrators

Hanging the afternoon's stuff on the Nethybridge map. A gorgeous little loopy bit on the forest and then a sprint style course. Was running awesomely by the end, but time a little slow thanks to having controls to untangle. Really enjoyed the afternoon.

Recovery 15:17 [2]
ahr:153 max:171

Running between the start and finish to sort everything out.

Friday Dec 14, 2007 #

Cycling 18:11 [2]
ahr:127 max:153

Cycling to work from the gym.

Strength 1:09:03 [3]
ahr:113 max:156 shoes: Blue Saucony Grid

Strength session. Legs felt really tired at the start but improved with the session. Bring on Christmas!

Front squat 20kg 3 x 10
Split push press 35kg 5 x 6
Landmines 17.5kg 3 x 10
BB roll outs 3 x 10
Lateral pull downs 41kg 3 x 10
Lock and rolls 3 x 10 - yeaouch!

Thursday Dec 13, 2007 #

Cycling 21:03 [2]
ahr:116 max:155 shoes: Blue Saucony Grid

Varied the cycle into work to attempt to find the enthusiasm to achieve anything at work today. It was a pretty cycle, but it failed miserably.

Intervals 43:00 [5]
ahr:185 max:193 slept:6.5 shoes: Blue Saucony Grid

Luckily the complete lack of enthusiasm doesn;t extend to training which is ace, and so I took myself out for a beasting session stolen from Ok Linne courtesy of Kat and Boris. Went out on the paths round Costorphine, and in the rests walked as straight down the nearest hill as possible, so the rep always at least started on a hill. Felt strong, felt fast, felt ace. Loved every second.

Session was in minutes:

9 (3), 6 (2)
3(1), 3 (1)
2 (1), 2(1)
1 (0.5), 1 (0.5), 1 (0.5),
0.5 (0.5), 0.5 (0.5), 0.5 (0.5), 0.5 (0.5),


Warm up & strides 15:10 [4]
ahr:132 max:166 shoes: Blue Saucony Grid

With "secret Yorkshire" running drills ;)

Recovery 24:43 [3]
ahr:151 max:175 shoes: Blue Saucony Grid

Really struggled on the way home despite it all being downhill! Sign of a good session.

Cycling 19:01 [3]
ahr:144 max:170

Cycling up to George Square, trying to keep up with Ellen after that beasting session - OUCH!

Wednesday Dec 12, 2007 #

Warm up & strides 19:01 [3]
ahr:145 max:169 shoes: Blue Saucony Grid

Warm up first thing before attempting reps.

Intervals 10:15 [5]
ahr:183 max:191 rhr:43 slept:8.5 shoes: Blue Saucony Grid

Abortive attempt at intervals. Legs and chest etc felt great as last week, but stomach was so awful that could only manage two of the 1.2km loops. Really really annoying, I don't really know what to do about this. I thought running first thing on an empty stomach might work, but no. I need to find someone to talk to, but who?! Grrr.

4.44 (45), 4.46

Cycling 16:06 [2]
ahr:127 max:155

Super speedy cycle in.

Cycling 18:53 [2]
ahr:130 max:166 shoes: Blue Saucony Grid

Cycling up to the Pleasance and home.

Circuits 1:08:04 [3]
ahr:101 max:156 shoes: Blue Saucony Grid

Lots of ball work, some bar work (even a bicep curl!) and ending with some Christmas animal races. Fun session, nothing too strenuous except the beasting single leg dead lifts! Hamstring pain!

Tuesday Dec 11, 2007 #

Cycling 39:42 [2]
ahr:117 max:162 slept:3.0 shoes: Blue Saucony Grid

Wow! My bike is quick again, all thanks to the power of Bicycle Repair Man. And it stops, when I slightly touch my brake levers! All is right with the world.

I was silly last night and hardly got any sleep, plus my stomach feels stupidly bloated and don't want a repeat of last week, so I am sacking in intervals, will have a good feed tonight, and as long as HR is okay first thing tomorrow morning will do them then. Mmm...sleep.

Monday Dec 10, 2007 #

Recovery 29:07 [3]
ahr:156 max:179 slept:6.0 shoes: Integrators

Running into the gym and then to work thanks to the bike being with Bicycle Repair Man, thanks to having bike cables stretched free of the crossbar by about 40 centimetres. Oops. "Full pack" hardcorxxx.

Strength 1:11:53 [3]
ahr:116 max:156 slept:6.0 shoes: Blue Saucony Grid

Medium session for set 2 of weights work. Steve was doing some videoing today and I actually managed one really good hang clean - really much more tiring than the half hearted ones I had been doing! Remember to start with a dead lift. Going to change the program next week so session 1 has a front squat instead of a hang clean. So, today was:

Hang clean 35kg 5 x 5
OH Squat 35kg 3 x 5 then 1 x 5 with 30kg as Steve said I needed to go lower
Split jerk 22.5kg 5 x 4 (should have been 3 x 6 - oops)
BB Row 32.5kg 3 x 10
Hanging leg raise 3 x 3
Turkish Get Ups 8kg kettlebell 2 x 8 (was in a rush by then)

Actually felt better post session than pre, left hamstring was dead tight when I woke up, but feels alright now.

Recovery 1:00:37 [2]
ahr:133 max:151 shoes: Blue Saucony Grid

Recovery run home in the dusk - gorgeous views in the crisp fading daylight. Good route too, through the New Town and then onto the Crags from Holyrood.

Sunday Dec 9, 2007 #

Long run 2:43:07 [4] ***
ahr:154 max:182 spiked:17/24c slept:10.0 shoes: Integrators

Awesome session today, good job after yesterday's near disaster! Went out with Hector, Fran, Simon, Caspian, Kir and Hollie to do a long run with faster O sessions, starting at Hillend, (which has the most shocking ever map - I've only run there at night and thought it was me but no, it is the map!), then up Caerketton, Allermuir along Capelaw, up and down Harbour Hill, then over the Bonaly, did another 12 controls which were far better, then all grouped up (the boys had gone further on the run) for a run back to Hillend. Totally screwed by the end, legs dead, was very hungry, but had a lot of fun! Yey for weekends in Edinburgh!

Saturday Dec 8, 2007 #

Cycling 3:06:45 [4]
ahr:135 max:197 slept:10.5 shoes: Blue Saucony Grid

After a long lie in (well, 10.30) post all day boozing and Christmas lunch excitement yesterday, took the bike out for a big off road spin in the Pentlands. The first half was awesome, with lightly falling snow, tough climbs up to the col between Allermuir and Capelaw from Dreghorn. Then it all went downhill, I got really cold, my brakes stopped working, meaning I missed hitting a mini (an expensive new one too!) by about an inch, all my extremities were in severe pain, and I was miserable. Got back finally having run the last five mins pushing the bike to attempt to get my toes to work and so I didn't crash into any more cars. Must go spend yet more money on getting the bike serviced. Had a very brief shower but it hurt too much so put on six layers of clothes and read in bed for an hour before showering again - just about warmed up after that. Not fun, which is a shame as it started so well!

Friday Dec 7, 2007 #

Strength 55:44 [3]
ahr:122 max:158 slept:7.0 shoes: Blue Saucony Grid

Medium strength session, not too tough and pretty quick, new warm up speeds things up a lot. Still not hang cleaning overly well, but better than a few weeks ago I think. Need to remember the legs as much as the shrug and watch I don't widen my base too much.

Hang cleans from knee 32.5kg 5 x 4
Split push press 32.5kg 5 x 4
Landmines 15kg 3 x 10
Kettlebell swings 8kg 3 x 10
Lateral pull downs 36kg 3 x 10
Lock and rolls 3 x 10

Recovery 29:29 [3]
ahr:157 max:173 slept:7.0 shoes: Blue Saucony Grid

Run into the gym and then to work a la Schnitzer and King Tim "full pack" , feeling surprisingly sprightly after a heavy week! Might be the promise of Christmas lunch fun!

Thursday Dec 6, 2007 #

Cycling 49:44 [2]
ahr:119 max:154

HArd work getting up this morning! Various cycling bits and bobs.

Hills 59:06 [5]
ahr:151 max:188 slept:7.0 shoes: Integrators

Hill session with Hector, Hollie and Anthony. Decided to mix it up this week and head into Hunter's Bog. There we each chose two hills and different times, sometimes on paths, sometimes off, (the long grass one of Hector's was a total killer), and ran up them as hard as we could. Almost matched Hector on Anthony's sneaky short one, and got scared by a weird man on the top of one, just stood in the wind all alone. I think we did:

2.00, 1.00, 0.30, 1.30 on the western side

1.30, 1.00, 0.30. 1.15 on the eastern side

Then a final 1.30 to get us back up over the col in the north.

Legs were totally wrecked by the end but not as good a work out aerobically as the Kenyon hills. Much more fun than those though, aside from scary man.

Wednesday Dec 5, 2007 #

Cycling 59:51 [2]
ahr:121 max:164

Various cycling stuff around town.

Circuits 1:21:06 [4]
ahr:114 max:160

Runner's circuit, felt pretty tired, it was hard work! Plyometrics still good though, a bit weak on the arm stuff at the end and the single leg squats hurt like hell - still feeling Monday's weights I think! We got to work out to the Knife which made Kirsten and I very happy.

Recovery 18:31 [2]
ahr:147 max:164 shoes: Blue Saucony Grid

Super quick recovery run with Kir in some horrendous weather, then hot footed it off to Glasgow for a bit of bosh a la Justice. Awesome. Maybe I could get into techno after all...

Tuesday Dec 4, 2007 #

Cycling 38:23 [2]
ahr:125 max:169 slept:7.5 shoes: Blue Saucony Grid

Cycle into work and back. Legs ultra stiff today, had to force them to do anything!

Warm up & strides 20:17 [3]
ahr:134 max:173 slept:7.5 shoes: Blue Saucony Grid

Warm up and strides for intervals - legs stiff!

Recovery 23:51 [3]
ahr:162 max:176 slept:7.5 shoes: Blue Saucony Grid

Made the mistake of joining Rupert for a rather fast warm down jog once I'd been to the loo.

Intervals 21:42 [5]
ahr:186 max:200 slept:7.5 shoes: Blue Saucony Grid

Argh, really frustrating intervals session. Legs felt amazing, chest etc felt brilliant, but my stupid stomach was playing up. Almost didn't do the last two, then the last one, but Stephanie and Scotia persuaded me and just hung in there before having to rush off home and find a toilet. Really annoying. Still, a good session I guess, rests were really short but still felt strong throughout, a bit of leg wobbles on the final straight, stuck with Stephanie until the last lap where she just pulled away at the end. Could have maintained the times I think had stomach not been funny from about half way through interval two. Times were:

3.41 (45) 3.42 (45) 3.46 (45) 3.46 (45) 3.47

Monday Dec 3, 2007 #

Strength 1:42:02 [5]
ahr:133 max:174 slept:6.5 shoes: Blue Saucony Grid

Wow! A proper very heavy session at last! Heart rate went up massively on these exercises, really needed a decent rest, and everything went to failure except the split jerks. Really good morning - takes so long with the longer warm up though, need to get that shortened.

Session was:

Hang clean from knee 37.5kg 5 x 5
OH Squat 37.5kg 3 x 5 (Had to drop the weights and make a big manly noise...oooh!)
Split jerks 25kg 3 x 6
BB Row 35kg 3 x 10
Leg raises 3 x 3
Russian get ups 10kg 4 x 4

Cycling 16:10 [2]
ahr:144 max:178

Officially felt like the slowest cycle to work ever. The legs were severely struggling!

Cycling 19:15 [2]
ahr:137 max:171 shoes: Blue Saucony Grid

Speedy cycle back home.

Long run 2:05:51 [3]
ahr:138 max:151 shoes: Blue Saucony Grid

Nice long run to try and run out this morning's soreness and also get a bit of a leg stretch having not done anything this weekend. Felt energetic and fluid the whole way, not the fastest I've ever been for 70% up the hills but not too sluggish everywhere. Gorgeous clear night, lovely views from the wilds up by Braids!

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