Training Log Archive: BecksIn the 7 days ending Oct 16, 2006:
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Monday Oct 16, 2006 #
Cycling 45:00 [3]
Just the usual.
Circuits 55:00 [2]
Easy intro strength session - 20 minute aerobic warm up with some sprints, then a little bit of plyometrics, nothing too hard core, then 3 x 8 squats with 25kg, 3 x 8 bench presses with 20kg, 3 x 8 bend over thingies with 25kg, 3x 5 on both sides rows with 7.5kg.
Recovery 1:08:43 [2]
ahr:136 max:150 slept:6.5 shoes: Off Road Sauconys
Nice easy recovery session again, trying to keep HR below 144. Nice chat with Kyle and legs feeling a bit better having been horribly tight all day.
Sunday Oct 15, 2006 #
Event: CompassSport Cup Final
Orienteering race 46:31 [5] *** 7.9 km (5:53 / km) +130m 5:26 / km
spiked:11/16c shoes: Integrators
Unfortunately forgot to wear my HRM, bet there's have been my highest average yet! CSC Final total burn out, 7.9 km almost all on open grass with 2 or 3 long km burn ups. Ran hard, navigated a bit messily, but came back first with a couple of scalps. Dead chuffed.
Saturday Oct 14, 2006 #
Recovery 33:45 [3]
ahr:143 max:186
Easy run with Broon to ease off the achey legs before CSC Final. Felt terrible, really having to work hard to move at all.
Friday Oct 13, 2006 #
Note
(rest day)
Very very tired with a two day hangover - rest!
Thursday Oct 12, 2006 #
Cycling 1:05:00 [3]
More!
Intervals 49:03 [4]
ahr:157 max:188 shoes: Off Road Sauconys
"Terrain" intervals. Didn't have much time before club night so did ten 90 30s on Craiglockhart, with half decent warm up and down. Not as much thick stuff as I'd have liked but not a bad substitute session in a rush.
Wednesday Oct 11, 2006 #
Cycling 55:00 [3]
The usual, to KB and Newington and back too. Couldn't get to circuits thanks to soul destroying radiation lecture. Rubbish.
Tuesday Oct 10, 2006 #
Cycling 1:15:00 [3]
To work, to counselling and back and then home. Feeling quite strong up the hills, hamstrings feeling much better after yesterday's miraculous recovery run actually working rather splendidly!
Intervals 1:23:12 [5]
ahr:150 max:198 slept:7.0 shoes: Off Road Sauconys
Was unsure whether to do intervals or not as stuffed up throat still not gone - no pain and other symptoms so went for it and was glad I did. Good session, didn't feel super super strong but then after my tough weekend that's hardly surprising! Session was 600, 600, 800, 800, 600, 600, times were 2.04 (1.30) 2.00 (1.31) 2.29 (1.30) 2.31 (1.30) 2.03 (1.30) 1.59, really nailed the last lap, surprised heart rate didn't go higher in fact. 20 odd minutes stretch and cool down - a lot of fun. Good turn out too so plenty of people to chase at all times. Yey!