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Training Log Archive: Becks

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Cross Fit7 5:23:14 7.34 11.81 44
  Long run3 4:23:19 22.74(11:35) 36.6(7:12) 441
  Running6 3:49:37 24.31(9:27) 39.12(5:52) 266
  Recovery3 2:52:04 14.72(11:41) 23.69(7:16) 173
  Tempo run2 1:35:09 9.98(9:32) 16.07(5:55) 85
  Hills1 1:08:20 6.66(10:16) 10.71(6:23) 139
  Intervals1 30:08 3.4(8:51) 5.47(5:30) 22
  Stretching1 7:08 0.06(1:58:21) 0.1(1:13:32)
  Total19 19:48:59 89.21 143.57 1170
  [1-5]19 17:18:24

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Saturday Feb 28, 2015 #

4 PM

Cross Fit 52:56 intensity: (17:57 @0) + (3:27 @1) + (9:31 @2) + (22:01 @3)
ahr:133 max:167

Oh my god so many burpees. Workout was 50 each of burpees, squats, sit ups, then 40, then 30, 20, 10. The 20 and 10 weren't so bad but the rest was hell. At least I don't have to anticipate it for the rest of the week now!

Running 25:02 intensity: (51 @0) + (31 @1) + (25 @2) + (4:28 @3) + (18:47 @4) 4.49 km (5:34 / km) +41m 5:20 / km
ahr:174 max:188 shoes: Shiny red Sauconys

Easy run round the neighbourhood in trainers! Trainers feel so cushiony and nice! Spent the afternoon trying to clear some snow from functional parts of the garden and then snuck out just before dark. Happy I did because I thought I was going to bale for most of the day. Thighs were stiff from yesterday.

Hmm...HR high considering how it felt out there. Hmmm...guess it's been a tough few days.

Friday Feb 27, 2015 #

4 PM

Cross Fit 49:52 intensity: (7:52 @0) + (4:59 @1) + (11:18 @2) + (17:23 @3) + (8:20 @4) 5.86 km (8:31 / km) +32m 8:17 / km
ahr:145 max:187 shoes: Integrators 5000

Final Freeletics session of the week. 5 sets of 40 knee to chest high jumps, rest 1 minute, 400m, rest 1 minute. I thought I would never manage the jumps but they turned out to be okay. The canal trail was mostly perfectly packed snow with the odd slush section which was less good.

Stretching 7:08 intensity: (7:02 @0) + (6 @1) 0.1 km (1:13:32 / km)
ahr:101 max:127

Stretchy time to finish off a pretty different but good week.

Thursday Feb 26, 2015 #

Note

Hmm, which tasty seedlings shall I eat for second breakfast this morning?

IMG_3624
9 AM

Tempo run 30:02 intensity: (36 @0) + (6 @1) + (36 @2) + (10:29 @3) + (17:43 @4) + (32 @5) 5.36 km (5:37 / km) +16m 5:32 / km
ahr:173 max:191 shoes: Integrators 5000

Today's plan was 4 sets of 3 minutes of tempo. The suggested pace is currently a bit slow, which meant it was perfect for the ice rink conditions. Integrators a necessity, but I miss the cushioning on bits of road that are actual road.

Cross Fit 36:08 intensity: (8:17 @0) + (2:42 @1) + (4:24 @2) + (15:54 @3) + (4:51 @4) 2.5 km (14:27 / km) +12m 14:07 / km
ahr:148 max:188

Todays Freeletics started with a 2km run, but I forgot how short kilometres are and overcompensated on the way back from the shop. Then some endurance exercises. It was fun this morning once I got past the squat thrusts (which they call "sprawls.") They are shipping snow back out of our neighbourhood and regrowing Snow Fighter Terrace! It won't be as big as two years ago :)

Tuesday Feb 24, 2015 #

4 PM

Running 5:19 intensity: (1:33 @0) + (58 @1) + (52 @2) + (1:56 @3) 0.5 mi (10:38 / mi) +4m 10:22 / mi
ahr:134 max:154 shoes: Shiny red Sauconys

Start of the warm up. My watch was doing it's stupid no distance thing and I didn't realise.

Intervals 30:08 intensity: (17 @0) + (1:01 @1) + (7:37 @2) + (17:54 @3) + (3:19 @4) 5.47 km (5:30 / km) +22m 5:24 / km
ahr:155 max:182 shoes: Shiny red Sauconys

Part two of living my life through other people's algorithms, using Gip.is to train for running. Have set it for a half marathon on the first day of the Six Day. This is the "first phase" of training. Shorter sessions than I would have planned, but more motivating than anything else in this weather.
7 PM

Cross Fit 39:52 intensity: (23:10 @0) + (12:18 @1) + (3:32 @2) + (52 @3) 1.05 km (37:56 / km)
ahr:112 max:154

Freeletics workout 3, interspersed with telling Rob how to make chicken pie. 3 rounds of 50 press ups, 20 sit ups, 50 squats. Pleased to make it through 150 press ups, it wasn't looking too good at 30. Chicken pie smells amazing.

Monday Feb 23, 2015 #

6 PM

Recovery 43:19 intensity: (2:13 @0) + (26:00 @1) + (11:37 @2) + (3:29 @3) 5.5 km (7:52 / km) +43m 7:35 / km
ahr:132 max:154 shoes: Integrators 5000

After yesterday's wonderful joy this was absolutely miserable. Ran most of the way home at recovery pace and the temperature was plummeting, the wind was really really cold...the worst I've been out in all winter by a long way. Felt very light headed by the time Rob pulled alongside me on his way home, and had to go and buy a Snickers. Now I feel sick. That was so rubbish. At least my legs got a windy ice bath...

Sunday Feb 22, 2015 #

11 AM

Long run 1:35:01 intensity: (56 @0) + (2:31 @1) + (4:07 @2) + (1:06:34 @3) + (20:53 @4) 15.14 km (6:17 / km) +181m 5:55 / km
ahr:164 max:186 shoes: Integrators 5000

I felt like a real runner today! A mixture of ice puddles, half cleared streets, and fresh snow on top of compacted snow. Felt strong running up the road towards the top of East Rock, and generally loved being out in the 4 hour thaw. Hard freeze again tonight, everywhere is going to be an ice rink.
1 PM

Cross Fit 37:39 intensity: (27:43 @0) + (4:33 @1) + (5:23 @2)
ahr:113 max:148

Then the Freelethics (give them a break with the name, they're German!) training for today. 3 rounds of 50 press ups from knees, 20 crunches and 50 squats. Thought I would really struggle after my longest run since I got my new Garmin, but it felt okay ish.

Saturday Feb 21, 2015 #

12 PM

Running 38:44 intensity: (12 @0) + (25 @1) + (46 @2) + (19:56 @3) + (17:25 @4) 6.69 km (5:47 / km) +64m 5:32 / km
ahr:170 max:186 shoes: Shiny red Sauconys

Today I went for kill or cure! Found a new online thing for body weight only cross fit style work outs and thought it might keep me honest (SGB, might be worth checking out for you actually too?). Ran to the gym to give the first workout a go. There was tons of nicely packed ice and so it was slippy and not too conducive to easy running.

Walked home from the gym after the snow had started and did a few totally awesome dynamic stretches by being caught unawares by big ice patches. Never actually fell over but threw some pretty awesome shapes. I should probably move around in spikes and not trainers tomorrow.

Cross Fit 54:30 intensity: (8:51 @0) + (13:50 @1) + (4:02 @2) + (8:07 @3) + (19:21 @4) + (19 @5) 2.4 km (22:42 / km)
ahr:151 max:192

This was really hard! Their warm up and down is really good, did both of those in full. Then 3 sets of 25 burpees, 400m run, 50 squats, 400m run. Took 27 or so minutes because the burpees destroyed me - very out of practice! but it felt good to work really hard. My throat was definitely aggravated during the runs but I think it's still within the realm of post nasal stuff. Guess I will find out for sure when I wake up tomorrow. I think I enjoyed this.

Friday Feb 20, 2015 #

Note

Got my annual physical results back this morning and I could not be more normal, apart from I have insanely high total cholesterol. It's mostly good stuff (excellent HDL:LDL numbers) but we're talking 150% above normal range. It's very strange.

I should really try and run because this snivel doesn't seem to be going anywhere worse or better. It's annoyingly consistent.

Tuesday Feb 17, 2015 #

Note

Tired today and coughing up stuff. This could still all be post nasal though...can't decide! Going outside isn't particularly appealing anyway. Had to take the car back into the shop today because the fan to pipe heat into the car broke, and it was too cold to touch the steering wheel even with gloves on!

32 days to spring?

Monday Feb 16, 2015 #

Note

Hmm...maybe not...maybe actually sick? Who knows?! Is it spring yet?

Sunday Feb 15, 2015 #

1 PM

Long run 1:12:19 intensity: (35 @0) + (50 @1) + (2:27 @2) + (53:57 @3) + (14:30 @4) 12.57 km (5:45 / km) +21m 5:42 / km
ahr:167 max:182 shoes: Integrators 5000

Today I think I wore the most clothes I have ever worn whilst out running, including a ridiculous faux fur Russian hat to protect my face! Only -9 degrees sensible in theory, but big gusts of wind taking the windchill to -15 to -20. It was not the most fun I have ever had running. Because I am paranoid about turning my ankle and getting cold in this kind of stuff, I did a longer version of yesterday's run, and whilst the up one street down the next street approach feels quite zen, I feel I am not yet quite ready for the Self Transcendence 3100 miler. I was tired in the last fifteen minutes of this.

Saturday Feb 14, 2015 #

3 PM

Running 56:03 intensity: (57 @0) + (29 @1) + (3:17 @2) + (49:03 @3) + (2:17 @4) 9.66 km (5:48 / km) +29m 5:43 / km
ahr:161 max:179 shoes: Shiny red Sauconys

My throat continues to be sore but I continue to wake up not feeling any worse in the morning, although coughing stuff up. I think therefore my old friend post nasal drip might be back. I went out for a tester run just as it was starting to snow again and it was fun after about the first ten minutes. Nice to know my base easy pace is still not fast, but about a minute per mile faster than it was, even on slippy surfaces. If I feel fine on waking tomorrow, I think it must be the drip, and I just have to ignore scratchy my stupid throat.

Thursday Feb 12, 2015 #

Note

Stuffed up and tired today but expected worse.

Wednesday Feb 11, 2015 #

Note

I am 90% sure I am getting sick. Chills, mild headache, sore throat. Oopsie!

Tuesday Feb 10, 2015 #

Note

Come on Becky...at least take your running shoes to work...it's not actively snowing today!

Eurgh... I was so excited for the Colorado training camp and now I just desperately want nothing other than to go to Arizona right now!
3 PM

Recovery 1:03:22 intensity: (1:05 @0) + (3:06 @1) + (48:39 @2) + (10:32 @3) 9.43 km (6:43 / km) +60m 6:31 / km
ahr:143 max:161 shoes: Shiny red Sauconys

Made it out for the warmest hour of the week for a recovery run. Bit of a twingy right achilles but generally enjoyed being out, which was a surprise. Got back to a Chief Higgins e mail saying two guys were threatened and robbed very close to my normal run to work. Not sure whether to do anything about that - pretty weird time to be out robbing people running together.
6 PM

Cross Fit 52:17 intensity: (36:41 @0) + (5:32 @1) + (5:05 @2) + (4:50 @3) + (9 @4)
ahr:115 max:176

And then even made it to the gym! Glad I went because I found out that all has changed at the Cross Fit Gym, and probably in a good direction. We did some shoulder strength hangs, and then ten minutes ish of thrusters with an empty bar, increasing by one rep on the minute. It was easy till 6 on the 6th minute and very rapidly escalated in difficulty from there. Now my thighs hurt. Quite excited about the idea of maybe going back to actual Cross Fit potentially.

Monday Feb 9, 2015 #

Note

I'm done. I don't want to go outside any more!

Sunday Feb 8, 2015 #

Note

I don't think I can motivate myself to get out in the slush for today's long run :(

Saturday Feb 7, 2015 #

8 AM

Running 49:36 intensity: (19 @0) + (34 @1) + (4:03 @2) + (21:25 @3) + (23:15 @4) 8.41 km (5:54 / km) +52m 5:43 / km
ahr:169 max:186 shoes: Shiny red Sauconys

Into work for a few hours to let Rivka into the building, and then to spend a few hours on the microscope as it's booked up for the entire next month :s Luckily they were fun hours with good results. Ran in trainers for the first time in ages and it felt so nice to have some cushioning, even if there were a couple of comedy corners.

Friday Feb 6, 2015 #

7 AM

Running 54:53 intensity: (19 @0) + (32 @1) + (5:06 @2) + (42:54 @3) + (6:02 @4) 9.06 km (6:03 / km) +76m 5:49 / km
ahr:161 max:186 shoes: Integrators 5000

Into the lab. I had a choice of terrain or recovery today,and given non-terrain isn't really an option right now, I picked halfway in between. Today was the day I decided I was officially over winter. But the running felt fine!

Thursday Feb 5, 2015 #

9 AM

Hills 1:08:20 intensity: (12 @0) + (2:15 @1) + (6:03 @2) + (50:31 @3) + (9:19 @4) 10.71 km (6:23 / km) +139m 5:59 / km
ahr:163 max:182 shoes: Integrators 5000

Yey! I did a Thursday session! Felt awful for the first mile - light headed, twingy muscles, almost called Rob to pick me up. But then things loosened up and started to flow and I ended up enjoying myself greatly. The final 1.5 miles in downtown with integrators was a little painful, but I think they're still probably the right footwear choice, I just have to pick routes less well travelled.

Tuesday Feb 3, 2015 #

8 AM

Tempo run 1:05:07 intensity: (12 @0) + (13 @1) + (4:30 @2) + (33:41 @3) + (26:31 @4) 10.71 km (6:05 / km) +69m 5:53 / km
ahr:168 max:184 shoes: Integrators 5000

That was tough! 2 x 15 minutes at tempo. Difficult to keep a steady tempo as there was lots of leaping over and disappearing into snow banks, but Integrators did a great anchoring job so there was at least no slipping. The bit in East Rock Woods was stupid, had to walk a couple of times as it was very powdery and very deep. But 26 and a half mins in the zone - much better than I expected when I woke up!

Monday Feb 2, 2015 #

5 PM

Recovery 1:05:23 intensity: (1:44 @0) + (20:57 @1) + (42:23 @2) + (19 @3) 8.76 km (7:28 / km) +70m 7:11 / km
ahr:135 max:149 shoes: Integrators 5000

Really lovely run home in the snow. I guess not many people heeded the request to come to work today, and the roads were quiet, which was a good job because running on the pavements was impossible. But the roads had a perfect layer of snow that my integrators gripped just right, and it was really fun. My legs also got an ice bath without needing to sit in a bath of ice. They were very cold by the time I made it home.

Sunday Feb 1, 2015 #

12 PM

Long run 1:35:59 intensity: (1:01 @0) + (36 @1) + (7:20 @2) + (1:27:02 @3) 8.89 km (10:48 / km) +239m 9:31 / km
ahr:159 max:173 shoes: X Talon 212s

EPIC! Today I went to explore the next State Park, and the snow there was knee deep fine powder. The first thirty mins there were some slightly less deep snowshoe tracks, but the next fourty minutes was pure, virgin snow. It was seriously hard to move, and I managed to walk/jog up and down some serious hills. Glorious weather, warm on the top half, but by the time I finally popped out in the access road which some people had driven in pick ups, my legs were frozen. They warmed up super quickly as the two miles back to the car went a lot faster!

I really should a) buy some skiis, b) learn to move on them.

Untitled

Yup, this was just over my knees.

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