Training Log Archive: BecksIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
Event: WCOC Five Ponds
11 AM
Orienteering 43:42 5.56 km (7:52 / km) +119m 7:06 / km
ahr:170 max:181 shoes: Integrators
Wow, was I tired today! But I promised myself I could do the shortest course if I promised to run hard around it, instead of doing a longer one and mincing the whole way. I managed! Aside from Number one where I crested a hill and couldn't make anything fit, I was reading ahead well, simplifying successfully, running strongly, and only walked up one steepish hill to number 12. Good decision to make I think. Messed up the last control (which I'd already been to!) by relaxing too much and dropping into the earlier re-entrant. Otherwise nothing too shocking.
Map and route here:
http://www.flickr.com/photos/faintgirl/5701328656/...
Map and route here:
http://www.flickr.com/photos/faintgirl/5701328656/...
Saturday May 7, 2011 #
10 AM
Orienteering 1:47:14 12.5 km (8:35 / km) +503m 7:09 / km
ahr:164 max:178 shoes: Integrators
Wowzer. George's Blue course from Pond Mountain. I tried to race the long leg and I was okay but not amazing at doing that. By the time I hit number 11 was seriously tired, and it was a bit of a trudge from there back. Should have taken some supplies with me! By the end I was lacking in confidence and doing some silly things, and I'm not sure I got the right boulders for 10 & 11. Quickroute may tell a bit, but I am too tired to do anything other than watch lots of Veronica Mars right now. When I should really be out buying food. Oops.
Map and route here:
http://www.flickr.com/photos/faintgirl/5700757415/...
Map and route here:
http://www.flickr.com/photos/faintgirl/5700757415/...
Friday May 6, 2011 #
Strength 34:36 [3]
ahr:123 max:153 weight:60.1kg shoes: Red Saucony Cohesion
Friday morning weights before a run this evening with Marie.
3 x 5 45lb cleans from knees. These officially feel rubbish, I need someone to help me out with my technique again
3 x 5 35lb Split jerks (sneaky, not supposed to do them in the gym)
3 x 5 35lb each leg single leg squats
3 x 8 10lb each hand fitball DB pull overs
10 of Ali's first hamstring exercise
10 leg raises on the rubbish machine
(PS - note weight! At least back at a healthy 60!)
3 x 5 45lb cleans from knees. These officially feel rubbish, I need someone to help me out with my technique again
3 x 5 35lb Split jerks (sneaky, not supposed to do them in the gym)
3 x 5 35lb each leg single leg squats
3 x 8 10lb each hand fitball DB pull overs
10 of Ali's first hamstring exercise
10 leg raises on the rubbish machine
(PS - note weight! At least back at a healthy 60!)
5 PM
Cycling 18:22
ahr:105 max:148
Cycle over to M & M's place. The legs were tired, so I'm counting this despite it not going over the 20 minute limit.
Running 1:04:16 11.46 km (5:37 / km) +213m 5:08 / km
ahr:155 max:180 shoes: Red Saucony Cohesion
Lovely run at Maltby with M & M. Many many deer and excellent conversation. I almost bailed at 4pm, and I'm very glad that I didn't. A superb evening. I am loving this weather. Even the rainy bits. Was definitely tired on the hills but still running alright. This training stuff isn't half bad.
Thursday May 5, 2011 #
Note
(rest day)
I can run today with tired legs by myself or tomorrow with Marie and hopefully less tired legs! No contest! Rest day. Well deserved.
Note
Parks & Recreation is amazing. If you try it, give it a few episodes to warm up.
Wednesday May 4, 2011 #
6 PM
Running 1:07:25 11.27 km (5:59 / km) +234m 5:25 / km
ahr:152 max:177 shoes: Red Saucony Cohesion
Was going to run long after work but chatted to Mum and Rob on Skype for too long and ended up having to cut it a bit short before dark - not too much though. Legs feeling surprisingly spritely after the last few day's exertions - doubt I could have sprinted though. Leaving it this late meant the rain had stopped and as I hit East Rock the sun made an appearance below the cloud, lighting all the trees an unbelievably bright yellow-green colour. It was phenomenal! All of a sudden CT is seriously green, with the odd bit of pink thrown in. Gorgeous.
Strength 19:28 [1]
ahr:103 max:131
By now it was late and I was seriously hungry, so put my rice on to cook and did an improvised version of strength two with small hand weights. It was good! Lunges, OH presses, DB rows, Single leg SLDL, Russian Twists, bird dogs and side planks.
Tuesday May 3, 2011 #
Note
Boo. Tried to eat my final avocado but something else I put in the salad was off and inedibly bitter. That'll teach me to not go shopping for weeks on end.
8 AM
Running 56:16 9.06 km (6:13 / km) +246m 5:28 / km
ahr:156 max:184 shoes: Red Saucony Cohesion
Operation get strong up hills commences. A bit pointless now given it will not be functional by the Billygoat, which is essentially the end of my competitive O' season, but it will hopefully get a good start on for the autumn. Did a fartlek style hills session running hard up 8 hills, jogging off the top, cruising any downs (but there weren't too many of them). Actually felt way better than I expected, muscles felt achey from the gym when static but actually really fluid when running. It's almost like lifting pulls everything together into the right place. No problem from hamstring or clicky knees and hips.
Monday May 2, 2011 #
Strength 41:17 [1]
ahr:104 max:151 shoes: Red Saucony Cohesion
After speaking with Sam and Alex yesterday, we all agreed that the problem with getting up the hills yesterday was a strength rather than a VO2 max one. In fact, my heart rate on the hills is pretty pathetically low. So it's time to get back into the gym with real effort. Picked one of my old plans from when I felt strongest in the forest (around the World Cup of 2007) and got cracking.
Hang shrug 4 x 5 95lb
Back squat low 3 x 10 55lb
OH BB Split push press 1 x 6 with 25lb BB on right, couldn't do this on left. Managed with 25lb dumbell instead. Had no idea I was so imbalanced.
Bent over row 3 x 10 55lb
Wood choppers high to low 2 x 15 each side, Level 2 then 3
Plank 3 x 30s
Superman YWTAs, 4 x 5 no weights, as they have no small ones. Will bring mine along next time.
Was hit by my hunger from the weekend halfway through my work out, and felt a bit faint by the end. Bought choccie milk and Clif bar on the way home and am going to eat a lot of dinner tonight :)
Hang shrug 4 x 5 95lb
Back squat low 3 x 10 55lb
OH BB Split push press 1 x 6 with 25lb BB on right, couldn't do this on left. Managed with 25lb dumbell instead. Had no idea I was so imbalanced.
Bent over row 3 x 10 55lb
Wood choppers high to low 2 x 15 each side, Level 2 then 3
Plank 3 x 30s
Superman YWTAs, 4 x 5 no weights, as they have no small ones. Will bring mine along next time.
Was hit by my hunger from the weekend halfway through my work out, and felt a bit faint by the end. Bought choccie milk and Clif bar on the way home and am going to eat a lot of dinner tonight :)
Note
In other news, I continued the weekend's excess by eating 2 avocados today. I know they're full of fat, but they're going to go off otherwise!
8 AM
Running 39:56 4.06 mi (9:50 / mi) +80m 9:16 / mi
ahr:140 max:150 shoes: Red Saucony Cohesion
Relaxed jog around East Rock to try and rid my legs of some of the lactate. legs were stiff but not too tired, felt better than I anticipated! Passed lots of smiley people today, and a big bunch of birdwatchers.