Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running12 7:07:21 48.75(8:46) 78.46(5:27) 1048
  Orienteering1 3:27:34 9.45(21:58) 15.21(13:39) 48516c
  XC Skiing3 3:11:33
  Cycling1 2:45:58
  Stretching4 40:00
  Core2 23:33
  Total21 17:35:59 58.2 93.67 153316c
  [1-5]17 16:12:36

» now

Tuesday Feb 28, 2012 #


Still no running to report, but who cares?! We've walked for at least two hours every day, usually more, and today we had an absolutely picture perfect day in Yosemite. There are no words to describe, so I will leave it to my photos. The connection here is so slow that it will probably be tomorrow before they upload, so here is the first one I took today, from five steps away from the hotel room we'd never be able to afford in summer:


Wow. We weren't able to get too high as the more elevated trails were closed, but we still managed to climb quite a bit behind Half Dome on the bit of the John Muir trail that was open. We had lunch in the most spectacular lunch venue ever, overlooking Nevada waterfall, but those photos haven't gone up yet.

Snow storm tomorrow and the cloud is rolling in now - we couldn't have timed it better. This was incredible!

Saturday Feb 25, 2012 #


No training but an awesome couple of days in San Francisco so far. A ton of walking and lots of yummy food. I really like it here!


Marin County and redwoods tomorrow, then off to Yosemite!

Wednesday Feb 22, 2012 #


It really can't be that difficult to roughly evenly space 3 shuttles around a 20 minute loop, can it? Just missed one at the medschool, check the app, other two are right at the north end, together. Made it home, walking, before I would have made it on the shuttle I just missed, as that had to wait to let the other two go first. Cunningly, none of them waited in the same spot.

But I did see the first crocuses of spring on the walk home! And some very cute but very fat sparrows.
9 AM

Running 48:17 intensity: (1:05 @1) + (6:23 @2) + (25:11 @3) + (15:38 @4) 8.22 km (5:53 / km) +165m 5:20 / km
ahr:163 max:181 shoes: Grey Saucony Excursion

Yesterday's training again today. It's lucky that I joined this Smartcoach plan in a week with lots of rest days :) Felt tired this morning but very happy to be out, it seems spring has arrived, with woodpeckers everywhere, warm sunshine and birds chirruping. Loosened up with time and excited about the last few hours in the lab before vacation!

Monday Feb 20, 2012 #

Stretching 10:00 [0]

Stretchy time post porridge today.
6 AM

Running 1:04:21 intensity: (40 @1) + (1:11 @2) + (24:31 @3) + (37:03 @4) + (56 @5) 12.15 km (5:18 / km) +229m 4:50 / km
ahr:170 max:185 shoes: Grey Saucony Excursion

Yesterday's training today. 12km at 5.39 pace. Was too fast again, but I felt a little bit like a proper runner today, even at 6.30am, and it was great.

Sunday Feb 19, 2012 #


Sorting out stuff day today. Bah.

Taxes all done. Annoyed to fill out all the silly dates of entry/re-entry only to realise that I am now resident for tax purposes, so could have done it all very easily in TurboTax without all that hassle. They should have a note to that effect at the start of the software the OISS gives you access to, not the end.

Saturday Feb 18, 2012 #


Another CT A to Z day today, blog post to follow. But I just had to make a note here to recommend this place in Winsted:

We ate lunch here and it was possibly the best food I've eaten in CT. Fresh and green and tasty and mmmmm. Really good. You should check it out if you're in the area!


Two locations today, so make sure you read both of them!

Friday Feb 17, 2012 #

Stretching 10:00 [0]

More porridge cooking stretchy time.
6 AM

Running 32:59 intensity: (42 @1) + (3:51 @2) + (27:44 @3) + (42 @4) 6.29 km (5:14 / km) +56m 5:01 / km
ahr:158 max:173 shoes: Grey Saucony Excursion

Easy 6km at 5.39 pace. Too fast, but it felt easy. A little soggy this morning, but woke easily at 6.30 and wasn't sleepy in early lab meeting. Back to normal, I hope.

Thursday Feb 16, 2012 #

Stretching 10:00 [0]

Stretching while I cooked my porridge. This should become a usual thing.
9 AM

Running 41:36 intensity: (38 @1) + (2:02 @2) + (11:03 @3) + (10:42 @4) + (17:11 @5) 8.0 km (5:12 / km) +178m 4:41 / km
ahr:174 max:190 shoes: Grey Saucony Excursion

Cure or kill time! Ten minutes after it felt like cure, now I'm not so sure. 1.5km WU & WD, with 5km tempo in the middle. Tough to try and keep pace on the hills, I am weak on them at speed. On the flat the goal pace of 4.39/km was relatively easy though, until the final 500m. All in all pleasantly surprised by most of this morning, need more work on the hills.

Then I got back and had breakfast with Rosie:

Rosie at breakfast

Wednesday Feb 15, 2012 #


I need to give the formerly named shoeclone some of my sleep. 10 hours last night and I still feel whacked. I'm going to blame it on the sore face from the dentist and the double amount of anaesthetic he had to give me to get my gums to go to sleep. My facial nerve clearly wasn't behaving yesterday.


I feel peaky.

Tuesday Feb 14, 2012 #

8 AM

Running 39:23 intensity: (39 @1) + (1:16 @2) + (22:25 @3) + (15:03 @4) 7.1 km (5:33 / km) +69m 5:18 / km
ahr:164 max:181 shoes: Grey Saucony Excursion

Wee recovery jog. Bumped into George from the lab and accidentally killed him, so was alone after a mile or so. A loopy little route round the funky little garden things on Whitney, and then back home. Saw two blue jays where we saw one last time. I think they're my favourite birds here. Skiing may not have felt like much was achieved, but my legs are stiff in weird places which suggests some good did come from the weekend.

Monday Feb 13, 2012 #

(rest day)

Rest day. Slept from 8 till 8 straight through last night, still tired today. Another good night and should be good to go.


Today's XKCD is great:

As is this:,20144,241...

Although there appears to be a little confusion about who is actually in the Great Britain Foot-O team. Clue - it's not the person wearing the GBR kit. I thought that kind of thing was frowned upon.

Sunday Feb 12, 2012 #

10 AM

XC Skiing 48:10 intensity: (33:19 @1) + (5:09 @2) + (9:42 @3)
ahr:130 max:165

After being promised a better night's sleep, there was a wedding party directly below our room that lasted till 2am tonight. So strictly, they were correct, but 5 hours instead of 4 wasn't really an improvement. The snow was much better up at the Trapp Lodge, but Rob and I were energy zombies and didn't have much fun today. We had glide on the flats, which was great, but no oomph up the uphills. And two nights of shit sleep means that falls hurt, and picking yourself up again and giggling is not as easy. So we only made it as far as the big junction, and then went back along the slightly wobblier lower trail. After a couple of spectacular bails our snowploughs improved, and we both did a couple of good small downhills. But we needed energy we didn't have to enjoy today, and to really attempt these trails, we need to be taught how to gain some control. It was depressing watching people float by (there were some nasty comments from a couple of the college types that whizzed passed too), and all in all this was a depressing outing.

Saturday Feb 11, 2012 #

10 AM

XC Skiing 1:30:00 [3]

A morning "skaddle" around Blueberry Lake XC. I almost didn't make it out at all today, thanks to the Live Band and disco directly below our room that lasted till 3am. I did though, and it was fun, even though my large deficiencies in skiing were magnified by the iciness everywhere. There was fun to be had in the open fields though, and all my falls for the morning were on purpose. One day I will learn how to stop. And change direction. And you know, ski.
2 PM

XC Skiing 53:23 [0]

More skaddling. This time we went west of the road and the field was a bit icier, but we still did some fun downhills. An excellent bail on the bottom of the biggest one. I am getting better at balancing, but unfortunately this means I just go faster. Which makes my inability to stop or slow down more of a problem. Still, there were some comedy bails from both Rob and I, and fun was had. Afterwards we went to the Warren Store for chocolate and wine tasting, and found an amazing dessert red. All the chocolate was awesome. Yum.

Friday Feb 10, 2012 #

6 AM

Running 44:39 intensity: (20 @1) + (1:14 @2) + (23:10 @3) + (14:27 @4) + (5:28 @5) 8.23 km (5:25 / km) +74m 5:11 / km
ahr:170 max:194 shoes: Grey Saucony Excursion

Mini intervals session before lab meeting. As I arrived at the track at about 7.10, I noticed there were a ton of cars parked up. As I got to the track, there were around 30 guys, all in identical sport's jackets, and a reflective orange was starting to look familiar and I realised it was army gear. Maybe some local reserves? Some of them were jogging a bit but most of them were walking, and they gradually got out of the first lane after I did a couple of laps. Some good encouragement and a few words of disbelief!

Starting back at the beginning with the intervals. Just 4 x 400, 75 seconds rest, cruisey pace. Felt tougher than expected, but throat was sore from the cold air, which I think limited a bit. Glad to get out. Times respectable ish,


Thursday Feb 9, 2012 #

7 PM

Running 27:02 intensity: (41 @1) + (12 @2) + (10:48 @3) + (10:24 @4) + (4:57 @5) 5.47 km (4:56 / km) +39m 4:46 / km
ahr:171 max:189 shoes: Grey Saucony Excursion

Quick blast round the roads as the laundry was going. Considering I almost didn't make it to work today, both work and running were surprisingly good. Sometimes this is all in my head. It was cold tonight, my heads were very cold as all my gloves were in the wash in preparation for the exciting weekend ahead!

Core 13:33 [1]
ahr:98 max:126

A wee bit of core while the clothes dry. A Runners World workout with supermans, bridges, metronomes, lifting planks and side planks. Pretty good for a short effort.

Wednesday Feb 8, 2012 #

8 AM

Running 28:56 intensity: (57 @1) + (8:18 @2) + (19:41 @3) 4.79 km (6:02 / km) +59m 5:41 / km
ahr:151 max:168 shoes: Grey Saucony Excursion

Morning run with Rob. Chilly out there in preparation for the potential show showers this evening. We had a quick stop where we argued about going a bit further, and I won so we wet a bit further. I'm really enjoying being out there together. Legs less tight then yesterday, but not yet springy.

Tuesday Feb 7, 2012 #


Just bought one of these:

Sufficiently scared by recent accident to warrant it.
8 AM

Running 25:38 intensity: (37 @1) + (2:10 @2) + (19:59 @3) + (2:52 @4) 4.75 km (5:24 / km) +65m 5:03 / km
ahr:159 max:175 shoes: Grey Saucony Excursion

Quick morning cruise. Legs felt very tired still after the bike ride, but the rest of my felt fine despite really poor sleep last night.

Monday Feb 6, 2012 #

(rest day)

Rest day after mega weekend! Feel physically tired, but not the tired plus depressed combo of last week. So overdid it, but not too much.

Sunday Feb 5, 2012 #


Some more photos to come when I find my camera connector cable. You don't accidentally have it, do you Anna?
11 AM

Cycling 2:45:58 intensity: (2:32:44 @1) + (10:18 @2) + (2:56 @3)
ahr:122 max:174

It is fair to say that Rob and I over reached ourselves a little with today's plan! We were taking in State Park number 2, which is Air Line State Park, a converted old railway which is now a bikeable track. We decided after 17 minutes of slight downhill on hard stuff to take the spur to Colchester, then cut back onto the trail midway, so as not to repeat ourselves. However, the going got very tough, the trail wasn't muddy, but kind of sludgy, and moving forwards was remarkably difficult. We were hurting by the time we ate wings in Colchester for lunch, and decided to road it as much as possible on the way back. Unfortunately, route 16 just so happens to be one of the hilliest climbs in CT, and after four large hills we were in a bit of a mess. I went on ahead to get the car, but the final hill just went on and on and on for miles. I was swearing everytime I went round a bend, and my quads were screaming at me. I finally made it to Smith Street, got a minute of glorious downhill, and picked up the car. Despite feeling tired, Rob was actually not far behind, and had pretty much won the top of the hill by the time I got him.

All in all, it was pretty fun, but ow. 40km in total, AP reckons 750 climb, so probably at least 500, all in the final 10 miles. Ow.

Saturday Feb 4, 2012 #

8 AM

Orienteering 42:51 intensity: (3:51 @1) + (2:18 @2) + (31:07 @3) + (5:35 @4) 3.94 km (10:53 / km) +133m 9:18 / km
ahr:158 max:175

Corridor O. Another really good training session. Took a bit longer than I should have as bumped into a few lost people along the way - it was pretty evil, mostly non-intentionally! Slipped off at the very end in the briar and green, but otherwise good. Having already hung the controls definitely helped.

All good until the end where I dropped way too low. Need practice going down vague slopes diagonally! I can do the hard stuff! Did an extra bit at the end because Charlie and I were too bsuy talking to take the right trail.

Orienteering 1:31:27 intensity: (1:24:09 @1) + (4:05 @2) + (3:13 @3) 4.17 km (21:56 / km) +140m 18:47 / km
ahr:115 max:162

Walked round the Pick with Nellie for a bit of Talk-O. By the end he was on fire, and didn't really need my talking any more. A nice way to round off a good training session. Counting this as training because I took a contour only map and was navigating with that, plus we talked a lot about plans and good lines, and it was really useful. So it definitely counts, despite the low tempo.

I think Garmin was fed up of one second recording by then because the trace makes no sense whatsoever. We'll have to look at Nellie's instead!

Orienteering 1:13:16 intensity: (5:49 @1) + (9:37 @2) + (37:14 @3) + (20:31 @4) + (5 @5) 7.1 km (10:19 / km) +212m 8:59 / km
ahr:162 max:184 16c

Control hanging for the evil training day. Managed everything okay on the nice hill top, but then tried to do the stuff in the green and realised I wasn't up to the extra windfall and vaguer areas, and came back so that Neil could do it instead. Just back in time for the start.

Map here. Turns out I did go over the right feature in the green, and indeed faffed around right by it, but not convinced I put my tape in the right place. The rest looks pretty good!

Friday Feb 3, 2012 #

8 AM

Running 23:01 intensity: (45 @1) + (10:45 @2) + (11:31 @3) 3.98 km (5:47 / km) +44m 5:28 / km
ahr:148 max:161 shoes: Grey Saucony Excursion

Another easy morning run with Rob. Lovely and sunny, but cold again today. no exciting birds, but plenty of good chat. When I got back I realised I was awake enough to go to work without coffee. This is good.

Thursday Feb 2, 2012 #

8 AM

Running 23:56 intensity: (3:26 @1) + (10:57 @2) + (9:33 @3) 3.97 km (6:01 / km) +33m 5:47 / km
ahr:146 max:163 shoes: Grey Saucony Excursion

Morning jog with Rob. The reverse of last time, and we saw a blue jay. A little cooler out but still very pleasant for February.

Wednesday Feb 1, 2012 #

Core 10:00 [3]

In honour of the Giggles, pre dinner core. Press ups, bridges, crunches, balances, lunges.

Stretching 10:00 [3]

Woah, and a short stretch. This felt really good. I should stretch more often. And yes, today is state the obvious day.
7 PM

Running 27:33 intensity: (1:12 @1) + (1:41 @2) + (17:06 @3) + (7:34 @4) 5.51 km (5:00 / km) +37m 4:50 / km
ahr:164 max:181 shoes: Grey Saucony Excursion

Yey! This running felt good. Had to do an enormous amount of laundry so saved my run for the evening's wash cycle. It was seriously warm outside, sweated a lot wearing only shorts and T shirt. In fact, it could have passed for a late summer's evening back at home. Crazy, considering the sky was cloudless too. But yes, running felt cruisey and fun and the 25 minute wash cycle went in no time.

This was really great. Think taking it easy is working. Still sleeping late (9am with no alarm) in the morning though, so not quite there yet.

« Earlier | Later »