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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running13 10:55:26 71.81(9:08) 115.57(5:40) 2509
  Orienteering7 6:18:32 26.33(14:23) 42.38(8:56) 1381
  Hill intervals2 1:29:48 9.55(9:24) 15.37(5:51) 340
  Recovery4 1:04:53 7.37(8:48) 11.86(5:28) 118
  Warm up & strides3 39:54 2.17(18:21) 3.5(11:24) 146
  Strength1 31:33
  Core1 12:00
  Laundromat shuffle1 10:00
  Total26 21:22:06 117.24 188.68 4494
  [1-5]26 21:22:03
averages - sleep:9 rhr:47

» now

Saturday Apr 30, 2011 #

9 AM

Warm up & strides 20:00 [1] 1.6 km (12:30 / km) +60m 10:32 / km
shoes: Integrators

A rather too easy warm up as I got chatting to Hammer and he was far too interesting to leave! Feeling remarkably nervous at racing, and stomach didn't like me anyway.
10 AM

Orienteering 43:30 intensity: (18 @1) + (6 @2) + (8:49 @3) + (33:59 @4) + (18 @5) 4.99 km (8:44 / km) +147m 7:36 / km
ahr:177 max:185 shoes: Integrators

Quickroute here:

A mixed bag of a race. Struggled in the scrubby stuff and felt very slow. However, was generally navigating cleanly and planning ahead well. Two proper slip ups, where I hadn't visualised the control site properly at 6, and where I couldn't make any sense of anything at 7. Both would have been solved by taking the higher route. Was surprised to be quite close to Ali and Sam after feeling rough running at the start.

Recovery 9:28 intensity: (2:31 @1) + (58 @2) + (5:59 @3) 1.69 km (5:36 / km) +22m 5:15 / km
ahr:147 max:162 shoes: Integrators

Warm down with Ali. Too many cool people to talk to!
1 PM

Orienteering race 22:13 intensity: (19 @1) + (14 @2) + (5:52 @3) + (14:27 @4) + (1:21 @5) 2.83 km (7:52 / km) +66m 7:02 / km
ahr:175 max:188

Quickroute here:

Interesting forest sprint from Jordan. Lots of short legs and I always felt I was navigating one leg at a time, things came up very quickly and had no time to plan. Tired legs on the hills, and was losing time to Sam and Ali on every split. A couple of sub optimal route choices and a big ARGH moment at the start.

Recovery 4:32 intensity: (32 @1) + (25 @2) + (3:35 @3) 0.82 km (5:33 / km) +8m 5:17 / km
ahr:153 max:165 shoes: Inov8s

Short warm down with Ali and Marie but stomach was blah and had to curtail it. Then lots of sitting around in the sun with great people, then eating a mountain of avocados and burgers at Ali's. Fantastic day, great show from the West Point lot. Good times.

Warm up & strides 10:00 [2] 0.5 km (20:00 / km)
shoes: Inov8s

Changed into my Inov8s and had a bit of a jog round. Stomach still blah. Boo.

Friday Apr 29, 2011 #

8 AM

Running 41:04 intensity: (2:03 @1) + (6:36 @2) + (29:22 @3) + (3:03 @4) 4.52 mi (9:05 / mi) +117m 8:25 / mi
ahr:157 max:174 shoes: Red Saucony Cohesion

The inverse of yesterday, 10 30 second wind ups with 90 seconds jog in between. Didn't feel as good as I expected, but still way better than a week ago. This weekend will be interesting. I am fitter than the A meets last year but I haven't got anywhere near enough forest time yet. We shall see.

Thursday Apr 28, 2011 #

7 PM

Running 54:30 intensity: (1:52 @1) + (2:06 @2) + (36:47 @3) + (12:08 @4) + (1:37 @5) 6.04 mi (9:01 / mi) +205m 8:10 / mi
ahr:163 max:189 shoes: Red Saucony Cohesion

Bumped into Shoe Clone at the cash machine and speed walked to East Rock, put in my laundry, then did 20 or so mins with 5 90 (30)s at tempo, then back to the laundromat, clothes in to dry, and repeat. The running felt really great, my stomach was less excited by this. I also saw the dog again and am wondering whether I should do something about it. I'm kind of worried he's been abandoned. Either that or someone just lets him out alone in the evenings. Either way, I'm a bit concerned. Back home I would call the RSPCA helpline, but although there are shelters here I am struggling to find a helpline on google. Anyone any ideas? Then I went back to Claire's, and not only did she provide me with a scrummy curry for dinner, but she also drove me back with my big bag. Legend.

Wednesday Apr 27, 2011 #


I am still really tired. Not sure what's wrong. Am taking allergy meds in case it's allergies, but they don't seem to do much and they obviously make you drowsy. I am sleeping well but struggling to wake up and have a sore throat when I do. My body feels tired too, my knees and legs have been achey earlier on in the week.

So hmm. Did I just get out of the habit and routine with Rob being here? Am I ill? Do I have allergies? My pulse is behaving entirely normally. Do I force the running and assume it's just that getting back into the habit toughness?

Not sure. Any ideas?
5 PM

Running 1:02:08 intensity: (55 @1) + (1:36 @2) + (38:29 @3) + (21:08 @4) 7.14 mi (8:42 / mi) +213m 7:58 / mi
ahr:166 max:181 shoes: Red Saucony Cohesion

Yey! Had a pretty easygoing day in the lab playing with the mouseys and got home at a decent time. Decided to test how a run would feel, and the answer was pretty much great. Knees still a bit creaky up the steepest of hills, but otherwise flowing well and feeling strong again. I clearly just have to fight the morning lethargy and keep hydrating well. Yey! Two thirds of the way round I was running up a hill and walking down was a pitbull type dog out for a stroll, completely without owner. I was terrified and looking for a tree to climb but happily he just strolled past, almost giving me a nod on the way. I never saw an owner. Nice, ownerless killing machine out for a stroll in the woods. Scary.

Tuesday Apr 26, 2011 #


Excellent, I now have a CT Driver's license. Moving along, moving along...

Monday Apr 25, 2011 #


Can anyone suggest a no hassle plan for me at the weekend? I have been too busy to plan what I'm going to do. I really don't like camping. Anyone have a floor free?
1 PM

Running 6:47 intensity: (1:06 @1) + (21 @2) + (5:19 @3) + (1 @4) 1.48 km (4:36 / km) +11m 4:26 / km
ahr:159 max:172

Sprint to the absolutely wonderful but completely insane gynaecologist's office.

Running 39:44 intensity: (41 @1) + (3:03 @2) + (32:06 @3) + (3:54 @4) 7.33 km (5:25 / km) +95m 5:05 / km
ahr:161 max:180

A "recovery" run with nothing to recover from while I waited for my prescription to get sorted out. Felt crap actually, stiff with achy knees. I think I am going to do normal hill reps instead of more boundy ones. Not sure I am strong enough for boundy yet.

Sunday Apr 24, 2011 #


Hector Haines, you dancer! All that running over Ilkley Moor must finally have come in handy. Also, heads up for Tessa too - fantastic.
4 PM

Running 43:16 intensity: (44 @1) + (1:47 @2) + (25:36 @3) + (14:31 @4) + (38 @5) 7.48 km (5:47 / km) +180m 5:10 / km
ahr:164 max:187

Had an excellent weekend of doing very little strenuous stuff, and by the time we made it back to Framingham my legs were itching to do something, so I went for a run round Callaghan before dinner. Lots of squirrels and the woods looking great. Seem to be back to feeling strong again.

Thursday Apr 21, 2011 #

8 AM

Hill intervals 55:31 intensity: (1:39 @1) + (7:03 @2) + (39:17 @3) + (7:32 @4) 9.4 km (5:54 / km) +246m 5:13 / km
ahr:159 max:182

A full Lydiard session. Still struggling to find an appropriate couple of hills. Generally struggling with the principle, it still feels weird.

Wednesday Apr 20, 2011 #

6 PM

Running 54:59 intensity: (3 @0) + (1:49 @1) + (3:49 @2) + (38:47 @3) + (10:31 @4) 9.85 km (5:35 / km) +300m 4:51 / km
ahr:162 max:181

Really nice run with Marie on West Rock, while the boys stayed at home with their beers. The day had finally turned sunny and although the trails were wet it felt really great to be out. Think I am finally officially recovered!

Tuesday Apr 19, 2011 #

8 AM

Hill intervals 34:17 intensity: (2:38 @1) + (4:43 @2) + (22:05 @3) + (4:51 @4) 5.97 km (5:44 / km) +94m 5:19 / km
ahr:156 max:184

Didn't want to jump straight back in at the deep end, so did a half session of Lydiard Hills. The Divinity School Hill is good for boundy ones but the steep bit is a bit short for the springy ones. Much easier to focus on good form on grass though - will try the hill on the North End of East Rock when I feel a bit more ambitious. Was stiff this morning - I think from running back from Boris's at stupid o' clock in shoes that forced me to forefoot plant. Rob's flight was way delayed so go to bed very late, so happy to feel good this morning.

Monday Apr 18, 2011 #


Nooo! Concert on Friday postponed till November as Mogwai didn't get their Visas yet. Grrrr!

In other news, I'm feeling a lot better and have training to log, but have been too busy for Garmin down time today.
7 AM

Running 3:27 [3] 0.64 km (5:25 / km) +3m 5:18 / km

The first part of my jog to see how I felt, until I realised my HRM wasn't working.

Running 32:13 intensity: (3:46 @2) + (28:08 @3) + (19 @4) 5.42 km (5:57 / km) +89m 5:30 / km
ahr:158 max:174

The rest of my jog. The answer - feeling much better! Legs a bit stiff from inactivity but lungs not too much of an issue.

Strength 31:33 intensity: (20:11 @1) + (6:11 @2) + (5:11 @3)
ahr:136 max:170

Same Monday weights session.

Sunday Apr 17, 2011 #


Tomorrow, I AM going to feel better when I wake up. This is it, silly illness. Take that.
11 AM

Orienteering 24:13 intensity: (4:07 @1) + (7:23 @2) + (12:35 @3) + (8 @4) 2.42 km (10:01 / km) +117m 8:04 / km
ahr:128 max:173

Abortive attempt at orienteering. Found number one okay, and even now have no idea what I did to number two. At the best case scenario I was just above it, at worst I was miles away. I looked at the rest of the course and I just couldn't be bothered, so I jogged back. Poo. There is still some goo on my chest which I can't seem to shift.

Saturday Apr 16, 2011 #

Laundromat shuffle 10:00 [2]

I am not going to consider the USA to be a developed country until I live somewhere where I can wash my clothes, at the appropriate temperatures, without fear of ending up like a drowned rat.
9 AM

Running 20:06 intensity: (3:06 @1) + (15:38 @2) + (1:22 @3) 3.08 km (6:31 / km) +5m 6:28 / km
ahr:144 max:159

A little Zone 2 joggeroo to test out the lungs. Slept from 9pm till 7am last night without waking, which after a week of mostly 8 hours plus asleep goes to prove how tired I was/am. No headache and a bit more energy this morning, so thought a bit of movement might shift the goo on the chest. Felt okay, and did shift it a bit, though the throat got more scratchy with exercise. Will see how I feel by late afternoon and decide about tomorrow - would love to go, but need to be sensible. Another early night tonight, and could always wear my Polar and get it to beep at me above 160 or something, and focus on flow and planning ahead at a lower pace.

Friday Apr 15, 2011 #


Poo head. Thought I was going to wake up feeling well enough to try a run this morning, but my nasty congestion has shifted and I coughed all night. Having what I hope is a final day off work today (I've been in and on my feet all week, but had last Thursday off) in an attempt to shift this. Bored now!

Thursday Apr 14, 2011 #


This morning I still have the blocked throat and was coughing a lot in the night, but I managed about 9 hours sleep and my head no longer hurts. So hopefully improving. Another night of the same, and maybe I'll be good for the weekend.


I have developed an exciting wheeze. At least I know I'm definitely ill now.

Wednesday Apr 13, 2011 #

rhr:42 slept:9.0

Exactly the same as last year! My throat is tickly and mingy and my head hurts, but my HR is totally normal. Slept with the window closed and have just popped an antihistamine. Feel very tired and want to go back to bed, but will get up and get on with the day to try and have another good sleep tonight. Hopefully that will cover all bases!

Tuesday Apr 12, 2011 #


Is there anyone out there who would be willing to lend me a smallish correctly insured car in which to take my driving test? I have no claims ever and ten years driving back at home, but we're not allowed to use a hire car to take the test. It's at Wethersfield, Tuesday 26th April at 10.30. I wouldn't mind a bit of driving around first just to check I can park a new car too!

I will obviously supply a full tank of gas in return and appropriate wine or cake related thanks!


In other news, I don't feel very well again. Might have today and tomorrow off. Edit: Just looked back and I felt ill on this exact day last year, and was musing about hayfever. Will try antihistamines. If not, how weird! Disappointed that body seems to pack up after a weekend which was tough by the last year's standards, but not historical ones.

Monday Apr 11, 2011 #

(rest day)

I was tired this morning after a big weekend and another great week of training. Combined with a very long day in the lab, I don't feel bad for taking a cheeky extra rest day today.

Sunday Apr 10, 2011 #


Some seriously interesting results from the British Middles today. Fantastic weekend from Hollie, brilliant race from Claire today, and what a result for Rich Robinson! Ant Squire consistently up there too. Really cool to see some new faces at the top.
2 PM

Running 1:30:04 intensity: (4:59 @1) + (20:49 @2) + (1:03:11 @3) + (1:05 @4) 15.53 km (5:48 / km) +436m 5:05 / km
ahr:154 max:174

Today was a funny one. Slept in a long time, had a leisurely breakfast, realised it was 2pm, put on my running shoes, took them off again, put them on, and finally pushed myself out of the door, thinking I'd just run for a bit and see how it felt. 80 minutes later I tried to push the final ten at a semi decent (but not tempo) pace, and that feeling of being tired but strong appeared, along with a huge grin on my face. Getting fit again is brilliant. There was a bike race going on round a loop of East Rock that was as many laps of a tiny course you can do in 70 minutes. I finished down their straight as the women finished, and the winner from Yale did a pretty impressive sprint. Other sightings were a cardinal bird and a huge amount of police clustered on one of the road bends in East Rock. Apparently there was no problem, they were just hanging out. I think maybe a bike race went up there too.

Recovery 6:54 intensity: (36 @1) + (19 @2) + (5:59 @3) 1.22 km (5:41 / km) +2m 5:38 / km
ahr:152 max:159

Was going to walk home but it was cold and boring so jogged it in instead.

Saturday Apr 9, 2011 #

9 AM

Warm up & strides 9:54 intensity: (51 @1) + (24 @2) + (8:36 @3) + (3 @4) 1.4 km (7:04 / km) +86m 5:25 / km
ahr:157 max:174

Today started way early than I was anticipating halfway through my second glass of wine on Friday night, and as such when Boris dropped me off at Camp Buckner to run the Blue middle from last year's West Point A meet, I was feeling pretty worn out and not very up for it. The sight of Jordan et al directing a few couple of hundred scouts into the woods cheered me up a bit. Still, the jog to the start felt tough, yesterday's hills weighing heavy on my legs, and I wasn't sure how much tempo I would be able to manage out there on the course.

Orienteering 51:56 intensity: (1:18 @1) + (2:27 @2) + (26:32 @3) + (21:39 @4) 5.42 km (9:35 / km) +234m 7:53 / km
ahr:166 max:181

The course wasn't too bad, though I was barely moving uphill. Made a couple of sizeable errors on 3 & 6, then a poor route choice on the long leg back. Still, even with those errors that time would have put me midfield on the men, without controls that's not too ridiculous. Errors mainly came from ground to map instead of map to ground, something Boris and I both independently decided to work on this afternoon after this morning.

Need to remember to stay off the hill bounds the couple of days before this year's A meet though. A lot of potential time lost that way.
3 PM

Orienteering 41:20 intensity: (1:32 @1) + (6:23 @2) + (32:52 @3) + (33 @4) 4.56 km (9:04 / km) +89m 8:16 / km
ahr:157 max:172

Control pick on Surebridge. After spending a couple of hours lying in the warm sun on the asphalt in the car park, set out to do some training feeling much happier, though still pretty tired. Focussed on not going anywhere until I had visualised the whole route to the control. So this was a stop start exercise, although I managed to get more flow following some of the easier legs. Despite this, was confidently hitting the unmarked feature every time, and it was great to remind myself what confident, positive orienteering felt like.

Orienteering 55:25 intensity: (11:36 @1) + (8:02 @2) + (31:04 @3) + (4:43 @4) 5.69 km (9:45 / km) +139m 8:41 / km
ahr:152 max:176

Ummmed and ahhhed for ages about whether to do this last exercise or not, then remembered I was in Harriman and it was a gorgeous day and I would be stupid to sit in the car while the others had fun. So AliC and Kseniya and myself did the standard map memory exercise on Polebrook and it was really fun. We were all very good at it, although sometimes there was a lot of detail in the circle so it was difficult to say very confidently "It's that rock/dot knoll." Really fun exercise. This excellent day was topped off by a lovely Japanese meal chez Ksenina/Zhyk, and a remarkably easy drive back to New Haven, where I slept for 10 hours. Mmmmm.

Friday Apr 8, 2011 #

7 AM

Running 47:45 intensity: (50 @1) + (4:48 @2) + (35:31 @3) + (6:36 @4) 7.98 km (5:59 / km) +188m 5:21 / km
ahr:161 max:182

Woke up at 6.45 and pressed snooze, then decided to look at my e mails and found, for the second day in a row, an e mail from Alexei that may aswell have been entitled "this is why everything you've ever coached is crap." Was too angry to continue my snooze, and his anger got me up the hill for times for my next Lydiard session. I am now a lot less angry and ready to face the day. As for the Hills, I couldn't find one super appropriate for the springing session, but I will continue looking. The best gradients on East Rock are a bit bushy. Might have to try Canner St or something next time.

Thursday Apr 7, 2011 #

rhr:52 (sick) (rest day)

What the hell? Felt fine yesterday, today I am a shivery mess. My HR is up but not crazy up, so I am going back to bed in the hope of feeling better later on today. Saying that, I have been miserable all week - I Put it down to PMS but maybe it was something else.

Wednesday Apr 6, 2011 #

6 PM

Running 48:27 intensity: (13:53 @1) + (12:02 @2) + (17:08 @3) + (5:24 @4) 7.8 km (6:12 / km) +250m 5:21 / km
ahr:148 max:182

First Lydiard Hills session. First went for a jog with Boris and Kat and entirely by accident also Mike and Marie. We plan things far better when we plan nothing at all, it seems! Then Boris and I peeled off to do the session. The closest hill was a more gentle slope, so we did bounding up, a couple of mins flat jog, then a fastish run back down. 5 reps in 15 minutes, hill was possibly slightly shorter, but good to get a feel for the session.

In a highly exciting installment of the New Haven Nature Club, Boris and Mike saw a bird catch a fish. Marie and I were inside though. Fail.

Tuesday Apr 5, 2011 #

7 AM

Running 1:02:50 intensity: (5:36 @2) + (35:14 @3) + (22:00 @4) 11.69 km (5:22 / km) +256m 4:51 / km
ahr:162 max:181

Pretty miserable morning out round East Rock, warm in the fog. Despite this a good session, 5 x 6 (3) at marathon tempo, and not feeling yesterday's tiredness at all after the first rep. Must just think that every day it stays miserable I can get another day of quality in before the heat hits!

Monday Apr 4, 2011 #

Core 12:00 [1]
ahr:117 max:144

Way too hunger to go gym it, and what with feeling tired, did a quick uber core circuit at home. 3 sets each of:

12 sit ups, 12 obliques, 20 Russian Twists
25 Runner's Arms, 10 power presses, 10 lat raises
12 press ups, 12 tricep dips.

I just remembered while mine were hurting lots that Ali is probably rubbish at press ups because she has a shoulder that likes to dislocate. So she is superwoman after all.
5 PM

Recovery 43:59 intensity: (3:21 @1) + (18:05 @2) + (22:33 @3) 5.05 mi (8:42 / mi) +86m 8:16 / mi
ahr:149 max:166 shoes: 09 Saucony Grid

Tired today, feeling it in the legs. Glad I took the chance to get an extra 45 mins or so in bed this morning. Nonetheless, the sun came out for a little bit as I was running, and East Rock still looked lovely. Less lovely was the 6 or 7 people I ran past whilst out there, completely failing to even look at me, never mind acknowledge my "good evening" smile. Miserable buggers.

Sunday Apr 3, 2011 #

1 PM

Orienteering 1:26:09 intensity: (7:45 @1) + (2:22 @2) + (36:30 @3) + (39:32 @4) 9.97 km (8:39 / km) +329m 7:25 / km
ahr:162 max:181

Played out at Blue Mountain with Ndobbs. Team trials are going to be awesome. Also plenty to keep the New Haven Nature group interested - an absolute ton of deer today!

Saturday Apr 2, 2011 #


What could I do that is fun and exercise related and doesn't require the use of a car this afternoon?
4 PM

Orienteering 53:46 intensity: (3:19 @1) + (7:49 @2) + (39:04 @3) + (3:34 @4) 6.51 km (8:16 / km) +260m 6:53 / km
ahr:156 max:178

Yey! Just as I was about to resign myself to the rest of the day in front of Netflix, my Fairy Godparents called and made my wish come true, and took me to play at Sleeping Giant. Thanks Will and Claire! Picked some of the windiest rockiest trails ad jumped around mountain goat like, and scrambled up hillsides. Actually quite warm too. Great fun, exactly what I wanted.

My Fairy Godparents then facilitated my purchase of mustard greens, before cooking a delicious venison stew. They rock.

Friday Apr 1, 2011 #


I lost the battle and compromised by agreeing to half of tomorrow's conference. Boo to me.

8 AM

Running 48:06 intensity: (46 @1) + (3:25 @2) + (23:15 @3) + (20:40 @4) 5.47 mi (8:47 / mi) +161m 8:03 / mi
ahr:166 max:184

Today's session was hard, but it has been an excellent week of training and I'm allowed to have tired legs. Ten mins warm up, 23 mins marathon pace around the undulating East Rock track, then jog back. Got into it by the end, first couple of minutes of tempo pretty tough. Boosch, excellent week in the bag.

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