Training Log Archive: BecksIn the 7 days ending May 23, 2011:
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Monday May 23, 2011 #
Note
WOC team selections - lots of new faces, some upsets in the established ranks. I can't wait to see what they're going to do. Special mention to Hollie, Claire, Tess and Helen P who all seem to have raised their games seriously this year - looking forward to exciting stupid o' clock computer times come August. How many laptops can I get hold of this year?
Note
Hello training campers! Welcome to the beautiful tropical...erm...soggy et paradise of New Haven!
Physio 5:00 [0]
Physio stretches with fun people to keep me interested!
6 PM
Running 58:58 9.4 km (6:16 / km) +125m 5:53 / km
ahr:128 max:149 shoes: Red Saucony Cohesion
Very easy jog back from work to the flat. It was a little bit soggy but not as bad as the others got earlier. My legs were a little bit tired but my heart rate was dead low and I felt fine.
Sunday May 22, 2011 #
Event: Saxon Woods
11 AM
Orienteering 1:09:06 9.85 km (7:01 / km) +178m 6:26 / km
ahr:166 max:182
Fun burn up round Saxon Woods. Reminded me of being back home - lots of track running, soggy woods, interesting map in places...cool little area though. Ran generally well, a couple of silly wobbles and tired by the end.
Quickroute here:
http://www.flickr.com/photos/faintgirl/5749187244/...
Quickroute here:
http://www.flickr.com/photos/faintgirl/5749187244/...
Recovery 5:22 0.85 km (6:21 / km) +4m 6:12 / km
ahr:145 max:162 shoes: Integrators
Jog back from the finish with Mr Zhyk. Pretty done in! Good day.
Saturday May 21, 2011 #
Physio 5:00 [0]
Went through the whole physio programme whilst chatting to Andrew. Sunny and lovely!
8 AM
Cycling 56:23 0.0 km
ahr:138 max:172
Oh my god....cycle to Ansonia on the Freespirit. Next time I will borrow a bike that doesn't weigh as much as I do. There are two mini mountains and one huge mountain between me and Ansonia. I officially feel like a beast!
Orienteering 1:18:37 7.63 km (10:18 / km) +163m 9:19 / km
ahr:152 max:176 shoes: Integrators
Hanging controls for the Ansonia section of the training camp. The woods were beautiful and I was worried I had wrecked my legs on the cycling but they actually felt really good. It was a pleasure to be out. At one point I was yelled at by a guy shouting "Are you lost?!" and I yelped because he was all dressed in camo and had a big hunting rifle and I hadn't seen him at all! Then he giggle and said "Just had to make you jump" and I ran off, fast. Struggled with hanging one control but mostly things were making sense out there.
1 PM
Cycling 53:09 0.0 km
ahr:125 max:167
The mountains are much smaller on the way back. Thank god! The chain fell off the Freespirit once, but the extra weight on the downhills was awesome. What a bike.
Friday May 20, 2011 #
6 PM
Hills 39:22 5.78 km (6:49 / km) +253m 5:36 / km
ahr:157 max:186 shoes: Red Saucony Cohesion
Quick jaunt to East Rock to do a mini hills session while the laundry was turning. 10 times 1 minute up the zig-zaggy path, then straight down. Felt really great actually, surprised to feel light and powerful after yesterday's reps.
Recovery 29:21 4.26 km (6:53 / km) +69m 6:22 / km
ahr:139 max:149 shoes: Red Saucony Cohesion
Little recovery jog to loosen up while the laundry was drying. A pleasant evening, at last! Looks like the morning will be nice tomorrow, but the afternoon maybe less so.
Thursday May 19, 2011 #
Physio 5:00 [0]
Part one. I am going to get bored of this very quickly.
7 AM
Intervals 59:31 10.01 km (5:57 / km) +30m 5:52 / km
ahr:158 max:190 shoes: Red Saucony Cohesion
Intensity 5! There it is! Today was my first track session in about six months, and it went better than expected. It was very humid and I got two big downpours while I was out. There were two sets of adorable goslings wandering around the track, and they did an Abbey Road style march across the track in front of me on lap 5. They have also put a couple of portaloos next to the track, which makes the concept of intervals a way more welcome one for my stomach too.
Plan was strides, 6 x 600m, 75 secs rest, aiming for 2.30-2.35. I didn't hit the aim time on any of the laps, I was under for all of them. It felt like the right speed though - running hard but strong, definitely not on the edge, and HR looks about right. Went all out on the last one and the difference was very apparent - it felt awful! So I think my pacing was pretty much spot on. Times:
2.18
2.23
2.18 (really thought this was going to be slower, the power of being warmed up!)
2.23
2.28
2.13
Jog back was hard - not much energy in the bank first thing, and very happy to have my porridge now!
Plan was strides, 6 x 600m, 75 secs rest, aiming for 2.30-2.35. I didn't hit the aim time on any of the laps, I was under for all of them. It felt like the right speed though - running hard but strong, definitely not on the edge, and HR looks about right. Went all out on the last one and the difference was very apparent - it felt awful! So I think my pacing was pretty much spot on. Times:
2.18
2.23
2.18 (really thought this was going to be slower, the power of being warmed up!)
2.23
2.28
2.13
Jog back was hard - not much energy in the bank first thing, and very happy to have my porridge now!
Wednesday May 18, 2011 #
Physio 5:00 [0]
About 40 minutes of stretches while talking to Dr Rob on skype.
Note
Is anyone aware of any 10k road races happening during June/July? The one I was aiming for very helpfully got booked up, and there doesn't seem to be much on at all once the heat hits.
6 PM
Orienteering 58:18 8.79 km (6:38 / km) +106m 6:15 / km
ahr:136 max:159 shoes: Red Saucony Cohesion
Super easy recovery run home from work. Started with the physio moves, looked stupid, then jogged. Felt pretty tight at the beginning but loosened up and felt much better by the end. Almost beat the monsoon outside but not quite.
Tuesday May 17, 2011 #
Physio 20:00 [1] 1.0 mi (20:00 / mi)
Went to the physio this morning about my hamstring/lower back tightness, and was given some dynamic stretches to do before running, aswell as some static stretches to do at least once a day. The whole programme takes forever so I'm not sure how well I'm going to be able to stick to it, but I'll try. Was there for 90 minutes in total, most of it stretching time. Heck.
Note
So last night my crazy neighbour kept me awake until 4.20am, bashing around making the whole place wobble, singing, and not answering his door when I hammered on it. I was a wreck at work today and came home at 3.30, and slept from 4 till 9 when he woke me up again. Have just eaten some dinner and am going to try and have a proper night's sleep now.
Any tips on dealing with small man with incredible heavy feet that make bashing and thumping noises all night long and fail to answer their door? Thank god I'm moving very soon.
Any tips on dealing with small man with incredible heavy feet that make bashing and thumping noises all night long and fail to answer their door? Thank god I'm moving very soon.