Training Log Archive: BecksIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Hill intervals 1:13:09 [3] 7.5 mi (9:45 / mi)
ahr:164 max:192 shoes: 09 Saucony Grid
Helen's hills with a longer than planned warm up and down. Costorphine is clearly further away from everywhere then I think it is. Ran to the steep path at the far south end of the hill, did 2 sets of 15s, 30s, 45s, 60s, 45s, 30s, 15s, with the same rest (jog back down) as the rep length. First set started out steep and flattened a bit, so second set chose another path, which was just steep! I had to invent a new colour in my log for hills. Poor! Then ran to work which also felt like a long way.
Thursday Jul 30, 2009 #
Note
Tired today! Rest time.
Wednesday Jul 29, 2009 #
Strength 55:13 [3]
shoes: 09 Saucony Grid
Upper body strength session.
10kg Alternate press, DB Row and alternate bench press. 6kg 45deg power press and deltoid raise. 6kg cable twists and then 30 secs each side weird "static press up" thing. Ouch. Then I gave my hammies a bit of vibration, which they liked a lot.
10kg Alternate press, DB Row and alternate bench press. 6kg 45deg power press and deltoid raise. 6kg cable twists and then 30 secs each side weird "static press up" thing. Ouch. Then I gave my hammies a bit of vibration, which they liked a lot.
Cycling 20:00 [2]
Into the lab, legs feeling surprisingly sprightly.
Running 57:08 [3] 9.12 km (6:16 / km)
ahr:158 max:184 shoes: 09 Saucony Grid
Gorgeous cruisey run with the FVO crew around Mine Woods and the Hermitage. Was very impressed that the threatened deluge never appeared and a most pleasant time was had by all. Legs were tired but not hideously so, suffered a bit on the very steep climbs and was very hungry by the end. Great night.
Tuesday Jul 28, 2009 #
Intervals 1:17:14 9.2 mi (8:24 / mi)
ahr:174 max:192 shoes: 09 Saucony Grid
Beasting intervals session. I've been just not doing miles, because mentally I couldn't face them, so today I decided to build up to one in the session, then come back down again depending on how I feel. So in mins 1,2,3,4,5,6,7,6,5,4,3,2,1. 1 min rest after 1-3 mins, 90 secs after 4+ mins. At first felt stiff legged still from Saturday, by the first 5 was feeling really good. On the way back down it started to really hurt, and 4 mins onwards was really tough. Still, awesome session, in the good bits was running really fast, especially with carrying my rucksac and lunch. Nice. Good to have it all done by 10am, can focus on a tough day in the lab now.
C • Wow 4
Monday Jul 27, 2009 #
Strength 53:05 [3]
ahr:128 max:168 shoes: 09 Saucony Grid
Gym sesh - repeated weights of first session since it's been a wee while. Felt like hard work but knocked it out pretty quickly, which might be why.
Running 30:54 [3] 3.6 mi (8:35 / mi)
ahr:166 max:185 shoes: 09 Saucony Grid
Into work from the gym. Hard work. Still tired from Saturday, despite doing nothing at all yesterday: Stayed in bed till 10, ate french toast at the Mountain Cafe, then drove home and watched The Reader. Good film, especially considering I'd read the book that afternoon, and it stood up okay.
Saturday Jul 25, 2009 #
Hill Walking 6:30:00 [2]
Rob and I went on a total mission today, because the weather was actually lovely and the Cairngorms were looking fab. I carried the rucksac most of the way to maximise the training potential.
We went from the Sugar Bowl Car Park to the Chalamain gap, across the Lairig Ghruy and up Braeriach. We then retraced our steps until the Lairig Ghru, walked down there to Rothiemurchus Lodge, then freestyled it through the forest/marshes where I got bitten by two horseflies. We then hit the road and had to walk up, only to get trapped by a soap box race. Guys, if we think orienteering has a spectator problem, you should try soap box racing.
Awesome day, totally knackered afterwards, legs killing. Really fun. Being a tit I left my camera at home but have a few cameraphone photos for later.
We went from the Sugar Bowl Car Park to the Chalamain gap, across the Lairig Ghruy and up Braeriach. We then retraced our steps until the Lairig Ghru, walked down there to Rothiemurchus Lodge, then freestyled it through the forest/marshes where I got bitten by two horseflies. We then hit the road and had to walk up, only to get trapped by a soap box race. Guys, if we think orienteering has a spectator problem, you should try soap box racing.
Awesome day, totally knackered afterwards, legs killing. Really fun. Being a tit I left my camera at home but have a few cameraphone photos for later.
Friday Jul 24, 2009 #
Note
I have done nothing but cycle to the lab and back this week. Oops. It was supposed to be an easy week, but not THAT easy.
Thursday Jul 23, 2009 #
Recovery 3:00:00 [3]
All the week's cycling crammed into one because I can't be bothered.
Saturday Jul 18, 2009 #
Note
(rest day)
Mmmmm.
Friday Jul 17, 2009 #
Long run 2:05:00 [4] 15.5 mi (8:04 / mi)
ahr:178 max:187 shoes: 09 Saucony Grid
After last week's tough hilly epic, this week was a flat, York based effort, and still pretty good. Ran from Stamford Bridge to York Minster along the Minster Way, in godawful weather not that far off 2000ft up in the Ochils! Forgot my running sac so no water, felt it at the start with a dry throat but fine after half an hour. Ran pretty hard and was relatively fast considering it was mostly on muddy paths. I am now tingling from head to foot with nettle stings! I had forgotten why everyone in EBOR is so hardcore. I also came back to Rob's to find their house pretty much carb free, and caved on the chocolate having tried to fill up on gluten free pasta with no sauce and a few stir fried veg :s I only ate four celebrations though, which Rob's mum had given me to say sorry I couldn't come to the wedding they're been at today. Arse.
Recovery 15:00 [3] 1.5 mi (10:00 / mi)
Jogging from the Minster to the station, legging it to the Poppleton train, making it just as the door closing beep went, then back from the station to Rob's.
Note
Stamford Bridge battle seemed pretty fun. King Harold was fighting some Norwegian type with a silly name, and told him in pre battle negotiations that the only piece of English land he would acquire would be seven feet long. "Or maybe a little longer, as you are quite tall." Safe to say, Mr funny named Norwegian wasn't too impressed with these terms, and the battle started. Bitching.
Thursday Jul 16, 2009 #
Running 19:41 [3] 2.5 mi (7:52 / mi)
ahr:152 max:168 shoes: 09 Saucony Grid
Short run round Poppleton with Rob, but we were both feeling pretty crappy after day of suit shopping (Rob now has an uber cool Paul Smith suit and looks um...pretty hot. It cost £220!) and didn't last very long. Very stuffy.
Wednesday Jul 15, 2009 #
Note
Still tired and a bit sore throaty today - I recognise this feeling from last year and it's best just to go with it! Going back to Yorkshire tomorrow lunchtime for the weekend - a whole 4 days without going near the lab! Bonzer.
Cycling 35:00 [2]
Usual cycling.
Tuesday Jul 14, 2009 #
Cycling 35:00 [2]
The usual.
Note
(rest day)
Whoo. Tired today. I have mostly been eating to catch up from Sunday's epic.
Monday Jul 13, 2009 #
Strength 54:12 [2]
ahr:109 max:148
Thought this morning was going to be grim after yesterday, but Helen was there, I whacked on some Ladytron, and it was okay.
OH Squats 25kg 4 x 8
SLDL 40kg 4 x 8
Step ups 17.5kg 4 x 8
Medicine ball chest passes 4 kg 4 x 8
Medicine ball side throws 2.5kg (someone has nicked the 3, grrr!) 4 x8
OH Squats 25kg 4 x 8
SLDL 40kg 4 x 8
Step ups 17.5kg 4 x 8
Medicine ball chest passes 4 kg 4 x 8
Medicine ball side throws 2.5kg (someone has nicked the 3, grrr!) 4 x8
Cycling 16:58 [2]
ahr:123 max:153
Into the lab, legs a bit sore.
Recovery 41:05 [2] 4.2 mi (9:47 / mi)
ahr:136 max:149 shoes: 09 Saucony Grid
Longer recovery jog with Rob. My legs were very very tired. Through Grassmarket and Cowgate, onto the Seat, through Hunter's Bog and back via Newington and the Meadows. Rob was running away from me the whole time, which made me happy :)
Sunday Jul 12, 2009 #
Long run 2:52:00 [3] 14.0 mi (12:17 / mi)
ahr:164 max:186 shoes: Integrators
Man - what an epic! Set off from Bridge of Allan, up through Mine Woods, Cocksheugh reservoir, to the top of Dumyat, then down and along the Ochil 2000s route backwards for a bit. After multiple wardrobe changes the weather set in halfway up to the col and after that stuck firmly at minging. The cloud was down, so I actually had to navigate with OS map printouts, which I hate, and which at the crucial moment decided to get really soggy and leave me struggling! Definitely made it to the top of the next hill but by then it was very windy and i could barely see 20 metres, and so dropped off a safer way then I had planned over Mickle something (now too blurry to see!), over a spur to Cairn House, and then along the road to Blackford where I wolfed down a grotty Sunday lunch in record time. Got out my phone to text Rob and it was soaked everywhere and distinctly not working. Ooops.
Running 15:00 [4] 2.1 mi (7:09 / mi)
Then started to walk to Gleneagles via Blackford, realising after ten mins of not making serious progress along my map that I didn't have the time to walk it. Cue running in all my warm gear, minus a bra that got taken off because it was sodden, with all the short cuts rendered useless - the first field too overgrown, the second full of bulls. I made it with three minutes to spare, the final 2 or 3 mins running at proper legging it pace. I seriously thought I was going to vom!
Cycling 45:00 [2]
Into the lab first thing to find all my cells infected, then to Haymarket to get the train out.
Saturday Jul 11, 2009 #
Note
Tomorrow I think I will almost run the skyline. I'm supposed to be on 14 miles and it's 16, so when I'm tired at the end I might skirt the tops. If it takes Angela Mudge 2.42 on a good day I'm going to be out there a long time!
Alternatively, if anyone knows of a good 14ish mile route in the Ochils please let me know! I wanted to do the Devil's Burdens without dipping down into the towns, but it's impossible to get there by public transport on a Sunday. Bah.
Edit: After mhiat and Andrew reminded me of the existence of Gleneagles train station - Bridge of Allan to Gleneagles partly along the Ochil 2000s route it is! Now just to hope the rain isn't TOO wet.
Eep! Am excited now.
Alternatively, if anyone knows of a good 14ish mile route in the Ochils please let me know! I wanted to do the Devil's Burdens without dipping down into the towns, but it's impossible to get there by public transport on a Sunday. Bah.
Edit: After mhiat and Andrew reminded me of the existence of Gleneagles train station - Bridge of Allan to Gleneagles partly along the Ochil 2000s route it is! Now just to hope the rain isn't TOO wet.
Eep! Am excited now.
Cycling 45:00 [2]
Into the lab and back. Yawn.
Friday Jul 10, 2009 #
Strength 49:33 [3]
ahr:121 max:166 shoes: 09 Saucony Grid
Jog to the gym them upper body strength session.
SA push press 3 x 8 ES 9kg
DB Row 3 x 8 ES 9kg
SA Bench press 3 x 8 ES 9kg
45 Degree power press 3 x 8 5kg
Deltoid raise 3 x 8 5kg
Cable russian twist 3 x 8 5, 5, 6 (hard!)
Static press up thingies 3 x 25 secs each side (yeouch!)
Good quick session!
SA push press 3 x 8 ES 9kg
DB Row 3 x 8 ES 9kg
SA Bench press 3 x 8 ES 9kg
45 Degree power press 3 x 8 5kg
Deltoid raise 3 x 8 5kg
Cable russian twist 3 x 8 5, 5, 6 (hard!)
Static press up thingies 3 x 25 secs each side (yeouch!)
Good quick session!
Recovery 26:42 [2] 2.7 mi (9:53 / mi)
ahr:140 max:156 shoes: 09 Saucony Grid
Jog into the gym, feeling much stronger than the last couple of times. Probably due to legs not being utterly destroyed!
Thursday Jul 9, 2009 #
Cycling 20:00 [2]
Home.
Orienteering 29:07 [4] **** 4.0 mi (7:17 / mi)
ahr:177 max:190 spiked:17/24c shoes: 09 Saucony Grid
Awesome Street O organised by Murray in Tranent. Devious route choices the whole way, always made the wrong ones, but running felt loads better, stronger and a decent speed with a less crazy heart rate. Fun! Lots of.
Recovery 8:14 [3]
ahr:143 max:166 shoes: 09 Saucony Grid
Short warm down with Helen and Sarah.
Wednesday Jul 8, 2009 #
Note
(rest day)
Boo, this morning I was unusually out of breath on my cycle in and there was green in my nose again and I am still tired despite three really good night's sleep in a row. This is so frustrating! No training today. Will try and run tempo again at the orienteering tomorrow.
Tuesday Jul 7, 2009 #
Recovery 33:30 [2] 3.6 mi (9:18 / mi)
ahr:137 max:156 shoes: 09 Saucony Grid
Same run as last week with Rob. Really nice.
Monday Jul 6, 2009 #
Strength 56:56 [2]
ahr:108 max:150 shoes: 09 Saucony Grid
Gym session. Craig was there for some chat, but got through it pretty quickly. Gave my hamstrings a vibrate during the warm up and after, but they're still very tight.
Shrugs from blocks 40kg 4 x 5
Lunges 20kg 4 x 10
Clean from blocks 25kg 4 x 5
OH Disc Rotations 10kg 4 x 8
DB Rows 12.5kg 4 x 5
Assisted dips 4 x 8
Shrugs from blocks 40kg 4 x 5
Lunges 20kg 4 x 10
Clean from blocks 25kg 4 x 5
OH Disc Rotations 10kg 4 x 8
DB Rows 12.5kg 4 x 5
Assisted dips 4 x 8
Note
I just realised I am really tired - no focus in the lab (could be something to do with having been there all weekend!). Might not do recovery today - leave it till tomorrow and then one hard session on Wednesday.
Sunday Jul 5, 2009 #
Cycling 25:00 [2]
Home from the lab. It took ages as they've changed all the roads round again.
Long run 1:48:59 [3] 12.0 mi (9:05 / mi)
ahr:166 max:183 shoes: 09 Saucony Grid
Really struggled at the start of this, am generally not good at starting longer runs mid afternoon. Plus it decided to be randomly hot. First three miles over Blackford and Braids were poor, then got excited by discovery of cool new path to Buckstone from Mortonhall and it got better after that. Miles 8-9 were slow with big climbs and windy paths in Bonaly, but it was downhill from there and the last three were uber fast. Road schedule said 8.20 mins per mile, this was about 9, so not too bad at all. Off road is so much nicer on your legs!
Saturday Jul 4, 2009 #
Note
(rest day)
Rest day all in the lab, long run tomorrow.
Friday Jul 3, 2009 #
Strength 45:48 [2]
ahr:131 max:166 shoes: 09 Saucony Grid
Jog to the gym then strength session.
OH Squats 15kg 4 x 8
SLDL 35kg 4 x 8
Step ups 15kg 4 x 8
MB Chest pass 2kg 4 x 8
MB Side throw 2kg 4 x 8
Legs a bit sore after, think it's the dead lifts. Was getting good depth on the OH squats, was a bit worried about them.
OH Squats 15kg 4 x 8
SLDL 35kg 4 x 8
Step ups 15kg 4 x 8
MB Chest pass 2kg 4 x 8
MB Side throw 2kg 4 x 8
Legs a bit sore after, think it's the dead lifts. Was getting good depth on the OH squats, was a bit worried about them.
Recovery 30:03 [2] 2.7 mi (11:08 / mi)
ahr:140 max:149 shoes: 09 Saucony Grid
70% jog into lab. Felt faster than last week but was actually slower. Oops.
Thursday Jul 2, 2009 #
Warm up & strides 31:16 [3] 3.9 mi (8:01 / mi)
ahr:168 max:186 shoes: 09 Saucony Grid
Run to the start of the Street O. In a highly encouraging fashion, I remember the address and map totally wrong, and we had to do a big loop to find it. Hot!
Orienteering 37:03 [5] *** 4.65 mi (7:58 / mi)
ahr:187 max:196 spiked:15/18c shoes: 09 Saucony Grid
Street O. Was supposed to be a good three mile tempo session, and ended up being quite a bit more. Was dead tired by the end, actually had to walk in places. I blame the heat!
Recovery 10:51 [3] 1.35 mi (8:02 / mi)
ahr:172 max:184 shoes: 09 Saucony Grid
Jog back as far as Morningside where I bougth a cold fizzy drink and walked the rest of the way. Whew, bigger session than I had planned!
Wednesday Jul 1, 2009 #
Note
(rest day)
More enforced resting. Went round super early pre gym to old flat to take the final meter reading, and obviously they hadn't cleaned out/defrosted the freezer as promised, in fact, it was still full of mouldy food, and the new tenants appeared at 8.15. So I spent my gym session attacking the freezer and was none too impressed. Then found out Mr Ghafoor is seriously ill in hospital, and I feel like a bad person because that just makes me wonder whether my deposit is ever coming back. I need it!