Training Log Archive: BecksIn the 7 days ending Jan 14, 2011:
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Friday Jan 14, 2011 #
10 AM
Running 46:04 5.0 mi (9:13 / mi) +93m 8:43 / mi
ahr:172 max:187
Boris and I dragged each other out on a cold Friday morning (I am taking a computer at home day after all the mousey late nights this week) and it's a good job, because I found it tough going out there. The snow was pretty crunchy and still quite sinky in places, and I was having to push really hard to get through it. So not the best, but I feel all the better for having gotten out there.
Strength 22:39 0.15 km (2:27:05 / km) +13m 1:43:25 / km
ahr:132 max:157 weight:61.2kg
I do want to get back to the gym again, but from now on I am only allowed to do it after I have done my running for the day. If I'm tired, I skip it. To get back into doing proper stuff I found an old core circuit of Steve's, which doesn't work the legs much but gives your core a good thrashing.
Bosu core circuit - 3 sets of 12 crunches, 12 obliques and 20 Russian twists. My core is now too weak to keep my feet off the ground during this - I am a long long way from a Rocky.
Weights all 7.5lb
Runners arms 3 x 25
45 Degree power presses 3 x 10
Bent over lat raises 3 x 10
Assisted dips -25lb 12, 6
I can do two proper pull ups with -25 assistance. Alex kicks my butt
Finished off with a couple of planks with arm front, arm to the side. Also, I weighed in when I arrived. 61.2kg as opposed to the 63 at the end of November. And I look much better in my kit too. Win.
Bosu core circuit - 3 sets of 12 crunches, 12 obliques and 20 Russian twists. My core is now too weak to keep my feet off the ground during this - I am a long long way from a Rocky.
Weights all 7.5lb
Runners arms 3 x 25
45 Degree power presses 3 x 10
Bent over lat raises 3 x 10
Assisted dips -25lb 12, 6
I can do two proper pull ups with -25 assistance. Alex kicks my butt
Finished off with a couple of planks with arm front, arm to the side. Also, I weighed in when I arrived. 61.2kg as opposed to the 63 at the end of November. And I look much better in my kit too. Win.
Recovery 6:22 0.64 mi (9:57 / mi)
ahr:146 max:156
Very slow jog back from the gym, it was way too cold to walk.
Thursday Jan 13, 2011 #
Note
(rest day)
Rest day! Arthur has booked me flights to Tucson for the conference, so I can go orienteering in Arizona. Wicked! Just had to go on another choccie milk mission, but it was great to be outside - it's a beautiful crisp day out there. Lovely.
Wednesday Jan 12, 2011 #
Note
There's a lot of buzz about this on the internet at the moment:
http://online.wsj.com/article/SB100014240527487041...
I have half a mind to take a crate of beers round to "Amy Chau's house in New Haven" and get poor Sophia and Louisa hideously, horribly drunk while Mummy is stuck at the Law School. Poor kids.
http://online.wsj.com/article/SB100014240527487041...
I have half a mind to take a crate of beers round to "Amy Chau's house in New Haven" and get poor Sophia and Louisa hideously, horribly drunk while Mummy is stuck at the Law School. Poor kids.
9 AM
Running 42:30 3.9 mi (10:54 / mi) +49m 10:29 / mi
ahr:146 max:174
New Haven was a crazy ghost town this morning. It looks like something out of "The Road" no cars moving, bedraggled looking people forcing their way through the storm to work. I didn't think the snow was that deep, until I stepped outside in my running kit (plus rucksac of normal clothes) and immediately sank to my knees on my doorstep. What ensued was a huge amount of fun - basically terrain intervals depending on whether each section was cleared or not. I saw two people cross country skiing to work, and the Undergrad Campus looked stunningly beautiful with the icing sugar trees. Great stuff!
Started watch and then accidentally stopped it with my coat cuffs, so have added a bit extra for the run up Orange at the start.
Amazing!
Started watch and then accidentally stopped it with my coat cuffs, so have added a bit extra for the run up Orange at the start.
Amazing!
Tuesday Jan 11, 2011 #
11 AM
Running 41:19 5.01 mi (8:15 / mi) +64m 7:56 / mi
ahr:168 max:179 shoes: 09 Saucony Grid
Lunchtime run from work as the mice gorge themselves on chocolate milk. Hamstring ache present but a lot better than yesterday - another good stretch tonight and hopefully it'll ease out. In the middle of the run did a 5 min marathon pace tempo bit based on HR (around 175-178) - average speed was 7.09/mile for that bit, which is just about perfect. Good to get out before the storm descends - tomorrow's run may well be another mega hardcore one!
Monday Jan 10, 2011 #
Strength 24:00 [1]
ahr:87 max:138
Due to the time of night (stupid o' clock), a very low impact "strength" session on the mat, followed by ten mins of stretches. I learnt doing this that the muscle that works when you do leg raises lying on your side is really weak on my left. 15 is really easy when I'm lying on my left and raising my right, but more than three in a row is impossible the other way round. I'm wondering whether my right side is doing most of the work when running, and that's why I have the tight right hammie? Any ideas? Almost certainly worth trying to do something about regardless.
7 PM
Running 41:24 4.53 mi (9:08 / mi) +105m 8:31 / mi
ahr:159 max:175
This was a bit more like ice skating in places than running! After a long day in the lab I made it out pretty late, and as the pavements were icy, thought I would do some snowy stuff. The snow wasn't iced over though, so I was slipping all over the place, and then couldn't run too quick on the pavements because they were icy too. Still, very glad to get out after a busy day. My right hamstring doesn't like the slipping around though, it's pretty sore now, despite a good stretch out.
Sunday Jan 9, 2011 #
Note
(rest day)
Rest day! Felt a bit spaced all day today, have slept a lot. Maybe too much...
Saturday Jan 8, 2011 #
1 PM
Running 32:51 3.1 mi (10:36 / mi) +170m 9:03 / mi
ahr:159 max:181
Beautiful birthday run. Rob joined me, and we ran up to East Rock, and then when I hit my limit for today we walked the rest of the way to the top. The snow was pretty thick in places and there was some serious quad burning going on - I was impressed at Rob's speed in this stuff. Boys are very lucky in that respect. A lovely way to spend my birthday, and made us feel less bad for sleeping in all morning. I love free weekends!
Found this little guy on the top of East Rock. I like his hair:
http://www.flickr.com/photos/faintgirl/5337152662/...
Block 2 finished, really starting to enjoy the regular running thing again, and definitely feeling the benefits! Up to 41 minutes average for the next block, so all runs will be between 36 and 46 minutes. After that block, it's probably not too long before I can slip an intervals session per week in there.
Found this little guy on the top of East Rock. I like his hair:
http://www.flickr.com/photos/faintgirl/5337152662/...
Block 2 finished, really starting to enjoy the regular running thing again, and definitely feeling the benefits! Up to 41 minutes average for the next block, so all runs will be between 36 and 46 minutes. After that block, it's probably not too long before I can slip an intervals session per week in there.
C • Map 1