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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Orienteering6 11:28:15 37.25(18:29) 59.95(11:29) 195150 /183c81%
  Running8 6:03:40 38.31(9:30) 61.65(5:54)
  Recovery7 2:22:10 13.09 21.07
  Strength3 2:18:12
  Warm up & strides2 1:02:14 4.99(12:29) 8.02(7:45)
  Stretching2 22:00
  Laundromat shuffle1 20:00 2.0(10:00) 3.22(6:13)
  Intervals2 15:43 2.98(5:16) 4.8(3:16)
  Total19 24:12:14 98.62 158.71 195150 /183c81%
  [1-5]19 23:50:14
averages - rhr:45

» now

Friday Apr 30, 2010 #


Today I have no hamstring pain but the leg doesn't feel right. There's no restriction of movement either, but it feels tight and a bit warm. I think I will have to miss running this weekend. Rubbish! Hopefully if I rest up this weekend I can race well the weekend after.

Not happy. Despite this being payday, I haven't been paid. So I am going to sit around my apartment doing nothing all weekend. I have $30.


Thursday Apr 29, 2010 #

Recovery 21:00 [1] 1.8 mi (11:40 / mi)
ahr:119 max:147 shoes: 09 Saucony Grid

Hamstring test. Had no pain all day despite being on my feet in the lab most of the time, and no stiffness whilst walking. Decided as it was a gorgeous evening to jog very slowly for 1 min then walk 1 min to see how it was doing. Not amazing, but certainly better than Tuesday. A dull twinge on jog, nothing when returning to walk. Have taken an Ibuprofen on return and will ice after dinner.

Still not sure about the weekend. I feel bad if I don't go as I was such a pain about entries, but hamstrings are scary things. I don't want it all to be downhill from here. Advice? The pain is distal on the inside of the leg, about 2 inches above the knee. Difficult to localise more exactly as there's no obvious swelling or pain on palpating the area.

Wednesday Apr 28, 2010 #

Strength 39:09 [1]
ahr:104 max:144 shoes: 09 Saucony Grid

Upper body weights session. All with an easy 10lb to start, 3 x 8 of everything.

Single arm DB press
DB Row
DB Alternate bench press
45 degree power press
DB Deltoid Raise

Then onto the machine for Cable Russian Twists - set at 3, whatever that means.

Finally 3 x 20s each side dynamic plank thingie.

Tried to warm down on treadmill but R hamstring definitely sore distally. Will ice at some point today (the joy of having ice machines in labs!) Not sure about this evening - will go for a walk if I can't run.


Hamstring ouch. Brain fried. Home to House. I am a bit bummer to miss the book club, but at least I earn my place in the New Haven Invalid Club today!

On the upside, I can now write a PERL program to analyse CG content and number of potential methylation sites in one sequence saved as a text file. Now to expand that to many FASTA sequences in a single file... I am amazed I have made it this far though, considering this time last week I had no idea!

Tuesday Apr 27, 2010 #


DOMS! Somehow much worse than last weeks! Maybe it's the longish run in the evening (which actually felt really good).

Going to try my track session tonight but it may be a little off pace...

Warm up & strides 21:03 [2] 2.5 mi (8:25 / mi)
ahr:145 max:170 shoes: 09 Saucony Grid

Run to the track and a couple of laps plus some strides. Bum very tight with DOMS when I set off but not noticeable by the time I got to the track.

Recovery 29:05 [1] 2.5 mi (11:38 / mi)
ahr:157 shoes: 09 Saucony Grid

Rest between the intervals, jogging round the track at the end while Boris did more reps, and a very slow jog home. Right hamstring twinging a bit distally. Am icing it as writing this.

Intervals 9:45 [5] 2.8 km (3:29 / km)
ahr:174 max:189 shoes: 09 Saucony Grid

The business end. 6 x 400m with 1 min rest, then Boris finish off, then I did 2 x 200 while he did 4 x 200. So nice long rests, especially whilst he finished off his 400s! Times were:



Thought they were inconsistent at the time but actually not that bad - first lap was dreadful, way too quick at the start but after that it seems I settled pretty well. Definitely too quick considering the crazy ladies were in the way again for that lap!

Monday Apr 26, 2010 #

Strength 53:03 [1]
ahr:128 max:170 shoes: 09 Saucony Grid

Earlyish doors down the gym. Have worked out a program with no Olympic lifts but a few shrugs and stuff. Bah. I'm sure as long as I don't lift from the floor that no one will notice anyway. It's not like I'm lifting huge amounts.

Shrug from mid thigh 4 x 5 65lb
BB Lunges 4 x 10 45lb
Squat 4 x 5 95lb
OH Disc rotations 4 x 8 25lb
DB Row 4 x 8 each side 20lb
Assisted dips 4 x 8 -35lb

Not a bad session but increasing disc rotations will be tough as the weights go up in rather large increments. Hmmm.


Plan for the week:

New Haven guys, this is what I want to do this week! You may join me at any of it!

Mon pm - Laundromat recovery run, East Rock
Tues pm - 6 x 400m on track
Weds am - Strength session 2
Weds pm - Easy undulating rolling run
Thurs pm - Terrain/trail longer intervals with hills
Fri am - Strength session 3
Fri pm - Recovery spin/swim

Weekend - West Point

Running 55:02 [3] 6.0 mi (9:10 / mi)
ahr:164 max:178 shoes: 09 Saucony Grid

Laundromat Monday with Boris as my fair companion. Shorter loop round the bottomw of East Rock, short break to throw the clothes in the dryer, then a hillier loop onto the weird hill at the end of East Rock that had a random collection of lined up shoes on the top. Weird.

I really didn't realise how wet it was until I had to walk back with my big bag of washed things. It was pouring!

Laundromat shuffle 20:00 [1] 2.0 mi (10:00 / mi)
ahr:139 max:155 shoes: 09 Saucony Grid

To the Laundromat and back with a rather large rucksac. Half jogging, half walking, half sprinting on the way there to meet Boris in time. Much slower on the way back!

Sunday Apr 25, 2010 #


Totally whacked today. Day off. One of those days where making things to eat seems insurmountedly difficult. Thank goodness it's Sunday!

Saturday Apr 24, 2010 #

Orienteering 48:54 [4] *** 5.6 km (8:44 / km)
ahr:179 max:187 shoes: Inov8s

Course at Brooksvale, having spent the morning helping out teaching 60 odd kids how to orienteer, which was a surprisingly successful venture! Plenty of climbing up the hill meant it was tough, I also banana-d a little bit in a couple of places which didn't help. Crashed out on a trail and have a lovely grazed forearm to show for it. But the home-made ice cream afterwards made it all better. Another cracking little wood, time for a map update though.

Orienteering 21:15 [2] 2.5 km (8:30 / km)
ahr:161 max:176 shoes: Inov8s

Slowly collecting in a few controls, back up the hill a final time. Really fun day - exhausted now though! Laundry is not going to happen!


Oh, and I saw a Woodchuck. That was pretty fun. It was just being released back into the wild, and seemed pretty happy about that.

Friday Apr 23, 2010 #


And so Arthur decides it's finally time for me to get hands on in the 4.30pm on Friday! Boo hiss! Might got get my planned session in now. Ya boo sucks.

Thursday Apr 22, 2010 #

(rest day)

Been very nosebleedy today (think the "heat" and possibly an allergy I haven't met before is the cause, I'm not a nosebleed kind of person), and been running round quite stressed all afternoon, so I am going to have a quiet night with cake. Yum yum! Not many plans over the weekend so may do today's planned session ( longer trail intervals) tomorrow, short race type thing with Boris on Saturday and fit in the gym sometime over the weekend. Should be good!

Wednesday Apr 21, 2010 #

Strength 46:00 [1]
ahr:118 max:152 shoes: 09 Saucony Grid

At last, early doors down the gym! It was fun, and felt a bit weird in places. I also realised after doing cleans that Olympic Moves aren't allowed in the gym I'm in, dunno if there is somewhere else in the huge building that they are? Boris/Kat? Some guy said I had good style, which was a bit random. Don't like this lb thing at all, tried to keep the weights low and just focus on making the shapes. Still going to hurt tomorrow!

Squat 3 x 6 75lb
Clean from mid thigh 3 x 6 45lb
SLDL 3 x 6 75lb
OH Squat 3 x 8 45lb
OH Press 3 x 8 25lb (weedy arms now!)
Pulls ups 3 x 8 -50lb (probably a bit too much taken off but the machine was scary)

Running 56:45 [2] 6.0 mi (9:28 / mi)
ahr:154 max:169 shoes: 09 Saucony Grid

Cruise around the base of East Rock, a run more undulating than it sounds, with a very approximate estimate of the distance involved. I was hoping to catch a Boris but was probably a bit too late for that, and so did the whole lot by myself. Very slow uphill, quads starting to get sore from the morning (tomorrow's DOMS are going to be oh so fun!) but feeling like I used to when I'd tried hard, legs stiff but still with some power behind. Very different to a month ago when there was just nothing there.

Tuesday Apr 20, 2010 #

Running 40:48 intensity: (10:00 @1) + (30:48 @2) 5.0 km (8:10 / km)
ahr:151 max:168 shoes: 09 Saucony Grid

Run to the track at Wilbur Cross, some strides with rather heavy legs, the recoveries and the very very slow jog back!

Intervals 5:58 [4] 2.0 km (2:59 / km)
ahr:164 max:186 shoes: 09 Saucony Grid

First track intervals session in about 2, maybe three years! Thought I would start off with something very short and sharp, but with plenty of rest. Did 10 x 200m with a whopping 1 min rest between. Pretty consistent despite a somewhat peculiar grasp of track etiquette by some users.
38, 39, 38, 39, 39, 39, 38, 40, 39, 39


Seeing as illness is preventing us from attending Anna Liffey's Trivia night, a quick quiz...

If you're using an athletics track, which lane should you use (I hesitate to say "run") if you:

a) Are two Mothers pushing a pram and having a good gossip
b) A very short lady walking at less than snail's pace listening to something approaching Mariachi music at ridiculous volumes
c) A small child doing cartwheels
d) a Football player. Playing football.

All of these characters were constitutively present inthe inside lane. I have the funny feeling that yelling "Track!" may have in fact ended up with me being beaten up, and not gaining the desired effect of getting them to move over.

On the other hand, it's really cool that you can turn up for free and just use the facilities here, for an open track it's really well maintained. There were other runners too so I didn't feel like a total loser. This will do me good!

Monday Apr 19, 2010 #

Recovery 38:21 [1] 4.5 mi (8:31 / mi)
ahr:143 max:169 shoes: Inov8s

Really easy roll around the Neighbourhood, including up and over Science Hill a couple of times. Legs feeling better than I anticipated, stomach not happy at all. Gorgeous evening though and clearly wasn't moving too slowly.

Sunday Apr 18, 2010 #

Orienteering 1:13:10 [2] **** 5.0 km (14:38 / km)
ahr:148 max:171 spiked:9/10c shoes: Inov8s

Slept like a log (though with some insane dreams) last night, and despite this felt very sleepy tired this morning. Decided that rather than racing the morning which would probably be too much, I would do a pairs map memory exercise with Ali, which was far more fun. I discovered that I orienteer far better without a map, and only needed an extra glance for one control. I think this should tell me something. It was also a massive confidence booster. Simplify, simplify! But more detail in the circle please. We'd like a really good picture of the circle in fact. Big fun and good to get a decent technical session in rather than slog round feeling not quite tip top.

Orienteering race 17:01 [5] ***** 2.1 km (8:06 / km)
ahr:172 max:190 spiked:6/8c shoes: Inov8s

First loop of the pairs relay. Ross set me off in first as part two of Team Awesome, picked up B for Becky and nailed it. Was a bit out of control on number one, but luckily the Appalachian trail hut saved me from going too far. Was not good down the slope to 3, but picked up after that. Ran hard. Came back in the lead. Good. Remembering how much fun this racing thing can be!

Orienteering race 19:44 [5] ***** 2.1 km (9:24 / km)
ahr:175 max:189 spiked:8/9c shoes: Inov8s

I had heard bad things about loop C, so I went for that next. Better down the slope at the start this time, but descended too far down the re-entrant at number three. Had a quick swear when I noticed the streamer a long way above me, then pulled it together and ran the rest of the race really well. Having quite a huge amount of fun by now! Ross did the business again and so we were still in the lead ready for the third loop.

Orienteering race 17:13 [5] ***** 2.2 km (7:50 / km)
ahr:177 max:193 spiked:5/8c shoes: Inov8s

A beautiful victory for Team Awesome, although this leg was my least successful. Messed up one, was dragged too far right, then headless chickened it to two and had to relocate on the trail (Appalachian trail, I may add again. So cool). Pulled it together until I hit the green at the penultimate control, when I hesistated in dire need of some control descriptions. (An SI card may be a dipstick, a path may be a trail, a race may be a meet, but Control Descriptions are NEVER going to be clue sheets. Sorry guys). Then had to nail up back up to the hill top where my fellow Team Awesome member was awaiting, singing songs of glee, and fall over.

All in all, the best weekend I have had orienteering in a very, very long time. Which says something as Pawtuckaway was magnificent. I love it here - the areas are amazing, but more importantly, there is so much enthusiasm. It's really infectious. Cheers guys!

Recovery 13:24 [2] 1.85 km (7:15 / km)
ahr:153 max:170 shoes: Inov8s

Jog back to the cars with Marie. And collapse....

Saturday Apr 17, 2010 #

Orienteering 20:07 [2] 1.8 km (11:11 / km)
ahr:154 max:172 shoes: Inov8s

Line course to get us into the map at Surebridge. Fell off a little at the start but after that was fine - a bit of extra bushes and things but generally no real problems. Really cool area!

Orienteering 24:41 [3] **** 1.7 km (14:31 / km)
ahr:162 max:178 shoes: Inov8s

Actual moving on the control pick. At the start there were loads of people around so I spent a lot of time sitting at controls. Spiked pretty much everything okay, but a bit hesistant with the navigation and very hesistant with the running.

Orienteering 4:25 [2] 0.6 km (7:22 / km)
ahr:162 max:170 shoes: Inov8s

Contour into the last control pick. I never really think of contouring as a skill I would utilise on purpose, but it worked fine for a short time.

Orienteering 21:36 [3] **** 2.0 km (10:48 / km)
ahr:168 max:181 spiked:13/14c shoes: Inov8s

Plan for this pick was to speed up as it was a bit less technical and make it more fluid. This seemed to work. The map is complex but it's so beautifully done that navigation is quite easy by it. Really really fun place.

Orienteering race 34:47 [5] ***** 4.9 km (7:06 / km)
ahr:182 max:194 spiked:22/24c shoes: Inov8s

Orienteering intervals. Sooo much fun. We took it in turns to go off at staggered intervals (me, Marie, SGB, Lori & Alex) and race to the end of 4 control loops. Marie would almost always be hot on my heels but I could sometimes orienteer my way out of it. I haven't run that fast, that far, for years. And it was the best fun I've had orienteering in about that long. The terrain is actually much easier when you're flat out, and the head to head element was fantastic - was navigating really well, simplifying well, and my legs were screaming up the hills. Brilliant.

Orienteering 28:23 [1] 2.55 km (11:08 / km)
ahr:140 shoes: Inov8s

The rests and walking between the start points.

Recovery 8:00 [2]
ahr:155 max:172 shoes: Inov8s

WArm down along the road from the intervals. Done in but happy.

Friday Apr 16, 2010 #


Feeling much better today, though still a bit of lingering phlegm. (Lovely!) Going to attempt a short jog while sorting my O gear at the Laundromat for the weekend! Harriman, yey!

Running 50:26 intensity: (18:14 @1) + (32:12 @2) 5.0 mi (10:05 / mi)
ahr:157 max:175 shoes: 09 Saucony Grid

Easy roll to the laundrette (with rucksac, intensity 1) then around East Rock, accidentally up a big hill there, then back via picking up clothes. Feeling surprinsingly good, no congestion, legs quite fresh. Might not be racing speed for the weekend but hopefully not far off.

Thursday Apr 15, 2010 #

(sick) (rest day)

Feeling significantly better today but still not 100%. Might try a mid laundry jog tomorrow.

Everyone in my lab is now ill too. Oops.

Wednesday Apr 14, 2010 #

(sick) (rest day)

Better than yesterday today but still wiped! Another boring night of rest it is...

Tuesday Apr 13, 2010 #

(sick) (rest day)

Today I feel like total crap! Rest day!

Monday Apr 12, 2010 #


Either I have a delayed version of the CSU cold or my hayfever is worse over here. Resting HR isn't bad so maybe it's the latter. Either way, feel grotty this morning so might not train. Started taking anti histamines.

(sick) (rest day)

I'm going with cold - anti histamines don't seem to be working, feeling worse throughout the day. Rest day!


Sunday Apr 11, 2010 #

Orienteering 58:12 [4] **** 6.2 km (9:23 / km) +195m 8:07 / km
ahr:174 max:184 spiked:14/15c shoes: Inov8s

Technically very satisfying run at the WCOC meet at Five Ponds. A really sweet little area with some tricky contour detail (either me and the mapper have a lot in common or it was beautifully mapped!), so good route choice and not too physical. At least it wasn't in theory, my legs weren't really up to the job and I struggled to run hard. Still, really enjoyed the course, and every control was exactly where I expected it to be. The only slight mistake was a bit of a banana when I was dropping off the hill from 12-13, but I corrected relatively quickly and didn't lose too much time.

I want to be fit again!

Saturday Apr 10, 2010 #

Running 45:00 intensity: (5:00 @1) + (25:00 @2) + (15:00 @4) 5.1 mi (8:49 / mi)
ahr:165 max:186 shoes: 09 Saucony Grid

Aerobic with 5 x 3 mins "intervals" in the middle. I just can't get my legs moving fast enough these days to really get the chest bursting. I think I'm going to switch Tuesday's 15x15s to some short actual intervals (maybe even on the track, which I checked on yesterday and seems pretty cool). Also going to go sort out gym stuff early next week (was going to do it today but Membership services closes too early. Boo.

East Rock is a really cool place to run.

Friday Apr 9, 2010 #


Feel like crap, maybe getting ill. Going to have another quiet night in and a lie in tomorrow.

Running 44:00 intensity: (24:00 @2) + (20:00 @3) 4.9 mi (8:59 / mi)
ahr:159 max:177 shoes: 09 Saucony Grid

Changed my mind after eating cake (bad) and went for a run (good). Turns out I felt a ton better running than the other day, so think it was just the heat. HR was much more sensible and day off has let the legs recover a bit. Still sleepy tired though, so going to cook dinner and curl up with House Season 3.

Stretching 10:00 [0]

Stretchy stretchy.


Is anyone from vaguely within the New Haven area going to the WCOC meet on Sunday at Five Ponds?

Thursday Apr 8, 2010 #


Today I am going to have a rest day, and watch something on Netflix. Shattered.

Wednesday Apr 7, 2010 #

Running 42:49 intensity: (16:00 @2) + (20:49 @3) + (6:00 @4) 4.9 mi (8:44 / mi)
ahr:172 max:189 shoes: 09 Saucony Grid

Early evening run up East Rock. It was still uber hot by my standards and I felt rubbish. Once my heart rate went up (hitting the 180s totally by surprise, not at a pace deserving of that HR!) it wouldn't go down, so just ran pretty hard as had to get back in time for grocery delivery. Think it's just the heat, I'm always rubbish in it for the first week or so. Tummy was being rubbish and heat blah too. Today I came the closest I have ever come to running into a car. Stupid stop signs. She stopped, then she stopped some more, so I went, and she started driving just about when I was in front of her car. Not cool. She was very apologetic but it was mildly scary.

Stretching 12:00 [0]

Stretchy stretchy. I hope my food comes soon. I am hungry!

Tuesday Apr 6, 2010 #

Running 28:50 intensity: (21:20 @2) + (7:30 @3) 3.3 mi (8:44 / mi)
ahr:163 max:178 shoes: 09 Saucony Grid

Tried to do a progression run while my laundry was turning, but despite feeling I was running hard, heart rate wasn't going up. So I cut the session short.

Monday Apr 5, 2010 #

Recovery 17:20 [2] 1.9 mi (9:07 / mi)
shoes: 09 Saucony Grid

Short recovery jog to Kat's, feeling pretty good despite the late hour. Kat and I then stayed up putting my bed together until 1am. Hardcore.

Sunday Apr 4, 2010 #

Orienteering 1:07:39 [3] **** 4.7 km (14:24 / km)
ahr:163 max:184 spiked:9/11c shoes: Inov8s

This morning was hella fun. Paired up with Ali to do a route choice exercise which was fast and furious (the total time doesn't seem to bear this out as we stopped at each control). The navigation was a lot simpler but I was attacking the terrain and confidently heading into the sites this time. I was especially proud of my execution of number 7. That was awesome. Ali saw a beaver but I picked the wrong route for that one. Bah.

Recovery 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8s

Run then jog back to the Boat Ramp with Ali, via the beaver dam. No beavers though.

Orienteering 43:15 [2] ***** 3.5 km (12:21 / km)
ahr:161 max:172 spiked:22/26c shoes: Inov8s

Another control pick and tons better this time. Felt fluid, and confident, and my misses were small wavers, not massive lost wanderings. I swallowed a fly that crawled around the back of my throat for ages and nearly made me throw up though. Eurgh.

Orienteering 42:19 [2] **** 2.8 km (15:07 / km)
ahr:154 max:169 spiked:14/17c shoes: Inov8s

Really fancied checking out Big Island so collected in the final pick. Totally whacked in the heat by now but it was a beautiful bit of wood, and despite fatigue was still navigating pretty well. Brilliant weekend, cool people, loads of fun. Can't wait for the next one!

Saturday Apr 3, 2010 #

Warm up & strides 16:10 [2] 2.0 km (8:05 / km)
ahr:166 max:184 shoes: 09 Saucony Grid

"Jog" to the start of the training at Pawtuckaway. It wasn't that much of a jog.

Orienteering 1:15:34 [1] ***** 4.0 km (18:54 / km)
ahr:164 max:184 spiked:18/27c shoes: Inov8s

Heck, talk about in at the deep end! Straight into a devious control pick in the most complex part of Pawtuckaway, and boy was I not up to the challenge! I started alright but looking at the map the first 10 controls were much simpler. I totally failed to find number 13 twice from the right direction, but got it finally having already been to 14 a very long way round, having relocated twice from the wrong place. After that my confidence was just screwed, I was generally in the right place but stopping all the time, losing track, then realising after far too long I was doing okay. Not an encouraging start! Tough underfoot too, plenty of fallen branches and stuff. And hot. Super hot for me! Not actually that hot to people who can actually cope with such things.

Warm up & strides 25:01 [1] 2.0 km (12:31 / km)
ahr:135 max:160 shoes: Inov8s

More sedate trip to the start, this time with Siobhan. I saw a snake! Exciting times.

Orienteering 1:10:00 [3] **** 5.7 km (12:17 / km)
ahr:169 max:183 spiked:10/14c shoes: Inov8s

Longer legs with an emphasis on pre planning. Tried to pick clear lines and good attack points. Better showing this afternoon but still a couple of really basic errors. Went up the wrong valley at number one, then got pushed way off three by the steepness of the hillside. After that picked up, but at 14 had a huge mental battle between carrying on and Gatorade. Gatorade won and I bailed rather than traipsing messily round the final 4 controls.

Thursday Apr 1, 2010 #


No training again, because I waited for the gas man from 5pm until 10.45pm. No kidding. Luckily the apartment is even nicer than I remembered, so it will be worth it. When I finally get a bed. And some utensils. And furniture.

I was very glad to have part 2 of the Millenium Trilogy with me!

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