Training Log Archive: BecksIn the 7 days ending Jan 26, 2009:
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Monday Jan 26, 2009 #
Strength 51:12 [2]
ahr:103 max:141 shoes: 09 Saucony Grid
Early morning weights session - snoozed for a few mins this morning then was up and about. Getting a bit bored of the build up now but am progressing really quickly, which is good. Got annoyed today watching some girls who I assume were rowers stack on a ton of weight only to lift really, really badly. One of them was pretty huge and I thought she was going to show us how it was done, but she squatted less than me. Poor.
Back squat WU 35kg, 3 x 10 45kg
OH Press WU 15kg 3 x 10 20kg (to failure on the last set, managed 7)
Romanian Deadlift WU 35kg 3 x 10 40kg
Lat pull down WU 25 kg 3 x 10 35kg
BB Roll outs 3 x 6 40kg
At the start my bum and left knee were a little sore from yesterday, but once I engaged them in squats they were fine.
Back squat WU 35kg, 3 x 10 45kg
OH Press WU 15kg 3 x 10 20kg (to failure on the last set, managed 7)
Romanian Deadlift WU 35kg 3 x 10 40kg
Lat pull down WU 25 kg 3 x 10 35kg
BB Roll outs 3 x 6 40kg
At the start my bum and left knee were a little sore from yesterday, but once I engaged them in squats they were fine.
Cycling 19:42 [2]
ahr:121 max:149
Another painful cycle in, though being a little earlier did help a tad.
Cycling 40:00 [2]
ahr:97 max:147
Home and about.
Recovery 20:03 [3] 2.5 mi (8:01 / mi)
ahr:143 max:177 shoes: 09 Saucony Grid
Stealth run - was supposed to be uber slow, turned out way faster than my usual recovery. Fun along the Water of Leith in the dark!
Sunday Jan 25, 2009 #
Warm up & strides 10:00 [3]
shoes: Integrators
Bit of jogging about before Brown on Holyrood - a bit terrified by the prospect to be honest!
Orienteering race 1:31:49 [4] *** 8.0 km (11:29 / km) +750m 7:49 / km
ahr:172 max:182 spiked:19/21c shoes: Integrators
I'm actually pretty chuffed I made it round this. 8km with a huge amount of climb was a scary prospect, but I "ran" the whole way (though it felt like a crawl on some of the steep hills) and my mins per km are not too far down on Helen's on the Blue. Spooned the first two on Whinny Hill (I've made the number 2 mistake so many times it's embarrassing. After that it was fine in the circle, but I have absolutely no idea whether my route choices were good or not - I have a horrible feeling that both times I did the opposite to the optimal! But hey ho. I certainly achieved my aim for the day which was running up lots of hills in terrain. Shafted now!
Saturday Jan 24, 2009 #
Event: EUOC Burns Weekend
Warm up & strides 7:00 [2]
A very small amount of warm up pre City Race, stomach was angry so was trying to sort it out. Forgot about it completely once I started running and it was fine.
Orienteering race 50:39 [5] ***** 6.3 km (8:02 / km)
ahr:181 max:193 spiked:21/29c shoes: 09 Saucony Grid
Edinburgh City Race. Awesome fun again, well planned course, I had moments of excellent focus and moment of pure silliness. I think at least a couple of minutes were lost in doubling back on finding black lines, maybe a little more in missing the route I'd wanted to take and then rescuing it with something substandard (number 18). Will be interesting to see route gadget, there's a few choices I'm not sure about. My speed was patchy, but I felt I had a little power on some of the hills (struggled majorly on others), and I was 5 mins down on Helen and Mhairi - which isn't too much of a loss from London. Great fun, and a lot less depressing than last week!
Friday Jan 23, 2009 #
Strength 55:55 [2]
ahr:112 max:155
Morning weights session with Helen and Hollie and co. Feeling loads better about this already.
Shrugs 40kg WU 5 x 5 50kg
Back squat 30kg WU, 3 x 10 40, 42.5, 42.5
Bench press 20kg WU, 3 x 10 25, 25, 27.5
DB Row 12.5kg WU, 3 x 10 each side 15kg
Hanging leg raise 3 x 5
Good session! Shame I had to run off to micro dissect mouse brains :s
Shrugs 40kg WU 5 x 5 50kg
Back squat 30kg WU, 3 x 10 40, 42.5, 42.5
Bench press 20kg WU, 3 x 10 25, 25, 27.5
DB Row 12.5kg WU, 3 x 10 each side 15kg
Hanging leg raise 3 x 5
Good session! Shame I had to run off to micro dissect mouse brains :s
Cycling 38:32 [2]
ahr:125 max:153
Cycling into work then home after a long, long, long day. Took me nearly half an hour to find the energy to cycle home.
Thursday Jan 22, 2009 #
Cycling 24:10 [2]
ahr:121 max:150
Traffic was insane today, could barely move anywhere. Why does anyone drive in this city?
Running 12:25 [2] 1.4 mi (8:52 / mi)
ahr:146 max:161 shoes: 09 Saucony Grid
Run to Inverleith Park and back. Only my second run in the dark for about 8 months!
Tempo run 12:02 [4] 1.65 mi (7:18 / mi)
ahr:170 max:186 shoes: 09 Saucony Grid
Short tempo in Inverleith Park. Stayed in as much mud as possible and was slipping all over the place in trainers, but I need the practice! Actually had a bit of power on the gentle uphills this time, starting to feel a bit better.
Wednesday Jan 21, 2009 #
Strength 50:28 [2]
ahr:115 max:159 shoes: Saucony Cohesion
Weights session - feeling a lot more like I'm making the right shapes now. I love how quickly you progress with this stuff!
Back squats 30kg WU, 3 x 10 40kg
OH Press 15kg WU, 3 x 10 17.5kg
Romanian Deadlifts 30kg WU, 32.5kg
Lat pull downs 25kg WU, 3 x 10 35kg
Roll outs 3 x 6
Back squats 30kg WU, 3 x 10 40kg
OH Press 15kg WU, 3 x 10 17.5kg
Romanian Deadlifts 30kg WU, 32.5kg
Lat pull downs 25kg WU, 3 x 10 35kg
Roll outs 3 x 6
Cycling 23:02 [2]
ahr:126 max:156
23 minutes from the gym to the Western - what a joke! Red lights springing up everywhere, all useful roads/cut throughs blocked. Why does George Street need traffic lights instead of roundabouts? That's nearly ten minutes longer than my old Grassmarket route - travesty! Maybe sticking with that but then schooching round Charlotte Sqaure is the way to go...
Cycling 30:51 [2]
ahr:142 max:174
Cycling from work to Haymarket and then back from Haymarket. Majorly hard work coming back in the wind with sore legs and veeeery hungry. Worth the trip though!
Orienteering 52:51 [4] **** 5.2 km (10:10 / km)
ahr:177 max:192 spiked:14/24c shoes: Integrators
Ha ha! My first foray into Night O for a long time! Although I am assured by relatively reliable sources that local knowledge and not actual navigation was the key here, I put on a pretty poor show including a couple of aiming off disasters, some double backs in thick green that wasn't mapped as uber thick, and some good thicket circling. In fact, my only successful technique was the newly discovered "follow Abi Longhurst" technique, which worked incredibly well. Abi was on fire, running really well, and I struggled to keep up in places. But it was a lot more fun than sitting at home with a book, and also a more fun way of getting back to fitness than a billion and one intervals.
Tuesday Jan 20, 2009 #
Note
(rest day)
Oh no! Meal at the Witchery was lovely, we had a great time, but woke up at 1am both feeling pretty ill, and this has continued today - not major food poisoning but certainly not right either. So no intervals today - if I feel okay by the evening will go swimming, FVO tomo, intervals Thurs then a tough weekend - City Race will be harder than tempo run and there are plenty of hills/terrain on Sunday.
Note
Feeling worse and worse as the day goes on - poor! Going home once my Western is finished :(
Cycling 39:06 [2]
ahr:117 max:162
In the end, going to Sainsburys was hard enough work, so I skipped a swim and went for super early bed instead. Seemed to do the trick.