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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Running16 9:14:12 53.8(10:18) 86.59(6:24) 1325
  Orienteering6 5:13:33 25.07(12:30) 40.35(7:46) 68224 /28c85%
  Cycling2 2:43:35 7.08 11.4 313
  Strength2 1:00:00
  Total25 18:11:20 85.96 138.34 232024 /28c85%
  [1-5]24 17:41:20

» now

Wednesday Nov 30, 2011 #


Today might run away with me, and I may not have time to train. I have my gear in my bag should an opportunity arise, but I'm probably due a rest day anyway, so it's no great shakes if I don't manage. Rob gets back tonight!

Tuesday Nov 29, 2011 #

8 AM

Running 48:46 intensity: (1:05 @1) + (6:48 @2) + (29:21 @3) + (5:07 @4) + (6:25 @5) 8.48 km (5:45 / km) +53m 5:34 / km
ahr:163 max:193 shoes: Grey Saucony Excursion

Intervals! The air is so dry and warm that I woke up with a cracking sore throat this morning, but drank some water and sucked a menthol sweet and it mostly went away. Sessions was 400, 400, 600, 600, 400, with 75 seconds rest. My legs were tired but not leaden, and it showed in the times, which were slightly off pace but consistent. Was top end cruising for all but the last one, which I went all out but wasn't much faster. Happy with the session after last week's toughness.


Monday Nov 28, 2011 #


Updated control count: 453/2000.

Absolutely everyone in the lab is sick. I am not getting sick! But there is coughing and spluttering and sniffing everywhere. Bah! My worst nightmare!
8 AM

Running 49:49 intensity: (6:02 @1) + (30:27 @2) + (13:20 @3) 7.67 km (6:30 / km) +92m 6:08 / km
ahr:145 max:155 shoes: Grey Saucony Excursion

Recovery run. Slept badly last night (silly empty house) but after some Clem loving I was ready to go out. Legs felt a bit heavy, as to be expected, but hamstring loosened well after the car journey. Now Rosie is trying to sit on my knee and purring like a maniac. It's awesome.

Sunday Nov 27, 2011 #


I have had a great few days up in MA and have learnt some things:

Alex should really move to New Haven. Ed can come too.

I am really lazy with my O these days. I think more training without a compass increasing contact will help.

My fitness hasn't died as badly as I thought. There's definitely still a good base there. And there's plenty of winter left.

The cats actually like me! They are really happy that I'm home, and not just because I fed them.

Orienteering, and orienteering people are still the best.

Running 10:00 [3] 1.5 km (6:40 / km)

Quick jog about to see how the legs felt. Better than I expected!
10 AM

Orienteering 1:15:30 intensity: (57 @1) + (48 @2) + (13:27 @3) + (57:53 @4) + (2:25 @5) 9.93 km (7:36 / km) +116m 7:11 / km
ahr:174 max:187 shoes: Inov8s

Wowser! Big mess of a course at Harold Parker. Thick brush but quite runnable was a bad combo for me, and I was lazy on multiple occasions. The first led to me getting the most lost I have done since I moved here, only for me to get even more lost (on a trail, no less) 15 minutes later! Lesson learnt - need more contact in this thick stuff.

Quickroute to come, but just had a dreadful 5 plus hour journey back so I should wash. Judy and I probably missed a couple of ticks when we spent ten minutes in the parking lot trying to de tick each other. Orienteering is a glamourous life, isn't it?!

Harold Parker Red

Start to 1 was good, was a bit surprised by the thickness of the woods but no problems.

1-2 I knew I had crossed all the big features I meant to, but had envisaged the cliff being more on the edge of the spur than in the hole it was. Tried to relocate on the edge of the hole, then looked down and saw the control right in front of me. Ooops.

It looks like I was going well to 3, then worried I had gone too far and dropped down the slope. Was very close to it when I turned around, but lost a little time. Dropped too low to see the re-entrant I was looking for, and now it makes more sense.

4 was no problem, but the track run was a bit dull.

I think I nailed 5, I expected there to be an unmapped trail by the lake and there was.

For 6 I intended to go over the col to the north west from the marshy re-entrant but actually went northeast. Then I realised I'd dropped into the wrong re-entrant and it was a bit of a bobbly route.

6-7 was a disaster! I now realise that I went left round an entirely different hill to the one I thought I did, then continued to drift in the wrong direction. Then I saw the big pond, went down to check that I was miles away for sure, and I was! Not too many problems getting back to the right place , nice big re-entrant before as a catching feature.

7-8 Nice control picky type leg, easy.

8-9: Just when I thought I couldn't get more lost than at 7, here we go! Now it's so obvious, I just hit path way further down than I thought I did, checking the direction didn't help, and then the "steep" downhill I stopped on really didn't look very steep. For a while had no idea where I was, and when I started to head back I noticed the wall and figured it out. Then I bumbled the control by being angry. Rubbish!

9-10: Went round 2 sides of a square which felt good at the time, but looking at splits was actually pretty slow.

Then good up to almost 13, although the woods at the end were greener than I expected, very rough. So a bit slow. Thus I stopped a bit early but worked it out relatively quickly.

14 was fine navigationally but very very slow. Tired and hungry!

Saturday Nov 26, 2011 #

2 PM

Orienteering 51:03 intensity: (2:02 @1) + (7:00 @2) + (34:00 @3) + (8:01 @4) 5.55 km (9:12 / km) +168m 8:00 / km
ahr:160 max:177

An amazing combo of Alex's training exercises at the Blue Hills, thanks to me getting both my maps wet and thus only being able to do what I could see. so there was some no trail, and it was all no compass. I was glad to put my compass away and help the focus as my legs felt like lead the whole way round. I still felt it was useful training and there are bits of those woods that are totally stunning.

Blue Mountains QR

Surprisingly good without a compass - better focus I think. Couldn't decide on which rock pile number 1 purple was, mainly because I hadn't realised that boulders on this map are enormous! Got there eventually though. Next problem was 6, was a bit dense and didn't realise how close I was to the marsh. For 8 I knew I was in the area, but I couldn't figure out what was up and down and had to go to a rock feature to figure it out for sure. Turns out I was looking for a down - probably would have figured that out with control descriptions. Good after that but very tired legs.

Running 18:35 intensity: (32 @1) + (44 @2) + (16:07 @3) + (1:12 @4) 2.86 km (6:31 / km) +67m 5:50 / km
ahr:159 max:174 shoes: Inov8s

Warm down jog to number 3 to bring in the kite left out from last week, but it turned out Judy and Jeff got there first. Feel better for having jogged it out a bit though.

Friday Nov 25, 2011 #

Running 17:00 [3] 2.5 km (6:48 / km)

Warm ups for Franklin Park and the afternoon. Alex is good at making me be good.
9 AM

Orienteering 20:28 intensity: (13 @1) + (4 @2) + (19 @3) + (9:55 @4) + (9:57 @5) 3.38 km (6:03 / km) +54m 5:36 / km
ahr:184 max:192 shoes: Inov8s

Franklin Park Blue Course. Great course, made a couple of mistakes, tired by the end. Legs felt great at the start, then went too fast across the field. Fun!

Franklin Park Blue

Great start, smooth through the controls and confident even on the vague ones at 2 & 3. At number 10 I thought I was clever by going low, but I went too low and hit the big crag below. Not confident into 13 or 15, but flags would have helped both of those. Turns out I was exactly there for both of them, but it took a few seconds to make sure. After that it was good again, but I was tired!

Orienteering 12:50 intensity: (15 @1) + (5 @2) + (29 @3) + (8:20 @4) + (3:41 @5) 2.15 km (5:58 / km) +25m 5:38 / km
ahr:180 max:188 shoes: Inov8s

Cool down round the brown course. Glad I did it that way round as the control sites were pretty familiar. Still got a bit messed up when I forgot which control I was at as I'd been there before.

Really fun map and some great legs.

Franklin Park Brown

Not so good at the start this time, not smooth into 2 and realised I was too high on the edge of the rough open. Got confused on the way to 12, was too familiar and lost where I was, had to stop briefly. Not confident into 14 either, not exactly a definite feature. Again, with a flag it would have been better.
2 PM

Orienteering 1:04:27 intensity: (1:05 @1) + (4:20 @2) + (22:28 @3) + (34:51 @4) + (1:43 @5) 7.51 km (8:35 / km) +141m 7:51 / km
ahr:169 max:185 shoes: Inov8s

Awesome afternoon on the Fells with Alex. We did map memory and it was great fun. I started off not being great in the circle, but then I got better, until the end when I started to get tired. It was a beautiful warm afternoon and the woods were in great shape. I have had the best couple of days I've had in ages. It's really fun and I'm glad to get my energy back.

Map memory QR

I started second, and did my first two legs fine, but hadn't remembered enough detail in the circle to spike the controls. My next control was a dream, but missed the big catching feature for the next control (purple 11). Should have seen the crag opposite, would have been totally sure then. I nailed the remaining controls except one, which I got the right hill but forgot the feature again. Oopsie. Then we ran into some greenbriar and I realised I was tired.

Thursday Nov 24, 2011 #

9 AM

Orienteering 41:08 intensity: (4:20 @1) + (57 @2) + (16:22 @3) + (19:29 @4) 4.81 km (8:33 / km) +132m 7:31 / km
ahr:162 max:181 spiked:9/11c

Morning fun at Nobscot. Took a course that Ian planned for me over a year ago, and ran with our maps down our pants to number 6, then got the maps out and did the rest. The woods are absolutely amazing, and I was navigating well generally. Not flowing too well, but that will come. My legs were tired uphill but I was feeling good. Yey! Wanted to do more but am forcing myself to be sensible.

Nobscot QR

I'm really struggling with paths this week! I accidentally went past number 10 because I didn't realise where I was, and then had to come back from the junction. Needed a better AP for 13, drifted across the slope way too slowly and lacking in confidence. Route to 16 isn't a mistake, saw some people and wanted to pretend I was only running on the trails.

Still can't get over how lovely those woods are.

Wednesday Nov 23, 2011 #

Strength 30:00 [3]

Cycle to the gym to break my no gym before running rule. But I'm orienteering on the way to MA tonight so I'm allowed. Still annoyed by men. I should wear headphones, but it doesn't feel very safe. Mini super sets again.

Back squat 3 x 8 95lb
Box jump 3 x 8

Press up 3 x 8 10lb

CG pull up 3 x 8 -45lb
Rope pull down 3 x 8 level 3

Nordic hamstrings 3 x 8 10lb
Single leg drive 3 x 8 x 2

I like being back in the gym!

3 PM

Orienteering 20:04 [3] 3.06 km (6:33 / km) +46m 6:06 / km

Warm up run round the yellow course from Jim's Crandall's meet. Woods looking wet but lovely, legs a bit stiff up the hills but after this morning that's not such a surprise. Orienteering is amazing! No real problems aside from trying to pick a boulder in a boulder field.

Crandalls Yellow

Quick route suggests the only problem was the boulder in the boulder field as I thought. With a flag there there would have been no problem.

Orienteering 28:03 [4] 3.96 km (7:05 / km)

A bit faster round the sprint course. No real problems except number 7 where I was way way off, too high. Generally navigating well, and the map is nice! Hard work up the hill to 5 (actually, took a bad route there too), but feeling so, so good to be out, and running felt the best it has since Canada. Wahey!

Crandalls Sprint

Route to 5 was bad, had struggled with the rocky re-entrant last time but went too far on the far side of the re-entrant. Then really missed number 7. I think I should have gone right of the line to the wall and let that leave me in. Got all turned around on the paths and then overcompensated up the slope. Otherwise good.

Tuesday Nov 22, 2011 #

8 AM

Running 49:00 intensity: (3:46 @1) + (2:52 @2) + (32:05 @3) + (6:11 @4) + (4:06 @5) 8.26 km (5:56 / km) +69m 5:42 / km
ahr:162 max:192 shoes: Grey Saucony Excursion

Yey! Intervals! They felt better than I thought they would!

4 x 400 with 90 secs rest, not all out.

Forgot to start watch till halfway.

Monday Nov 21, 2011 #

Strength 30:00 [0]

Some weights at the Yale Gym. I wish they would do a women's hour there! Did things in supersets so there's less waiting around.

3 x 8 Front squat 25lb
3 x 8 OH Press 25lb

3 x 16 Lunge 25lb
3 x 8 Fly 2 x 12.5lb
3 x 8 DB Bench press 2 x 12.5lb

Russian twists 3 x 16 with ball
V sits 3 x 16 with ball
Side planks 3 x 2 x 30secs

Had to put the ball down on the final core set at the end, I was wrecked! I fear Alex may kill me when I inevitably have to do Alex core this weekend :)
8 AM

Running 31:04 intensity: (9:06 @1) + (17:58 @2) + (4:00 @3) 4.83 km (6:26 / km) +56m 6:04 / km
ahr:141 max:153 shoes: Grey Saucony Excursion

Recovery run. Much better this morning, and whole body felt like it wanted to speed up at the end. Hopefully it'll feel the same tomorrow. Have stopped taking the antibiotics now.

Sunday Nov 20, 2011 #


Have had a great weekend with Edinburgh and neuro friend Ellen. Yesterday we went to the Game, which was weird. We had no idea when we arrived at the tailgate party just before kick off, which was in full drunken party swing that someone had been killed there earlier. It was only when they announced it at halftime that we found out, and suddenly the whole party thing seemed in incredibly bad taste.

The game was interesting, it seems to be an incredibly (over) regulated version of rugby. I was amazed how often they switched the whole team (I'm presuming attackers versus defenders or something), and how much non play time there was. It got cold at about 4 so we left, when the score was 7-24 with 11 minutes of play remaining. Somehow in that time Harvard scored 21 - we should have stayed, as surely that would have been more exciting than all the stuff we'd watched! We then rounded off our all american experience with Archie's Chicken wings and of course, a trip to the laundromat :)

Today I ran and then we drove to West Woods via Bishops Orchard. We went to see the waterfall, but it was still a trickle. Luckily the big fallen cliffs were more impressive. Lovely woods in general. Then drove to Madison for lunch at the cool bookshop, before seeing the sea at Hammonasset. After that we were tantalisingly "close" to my favourite place, the Book Barn at Niantic, so we dropped in there and I found "The Invention of Curried Sausage," which I have been looking for since I started the enormous book list. We then ate enormous cupcakes (well, half of an enormous cupcake each) and went home via the new co-op in New Haven. It's nice to have a handier version of Whole Foods, but it doesn't look like investing will be worthwhile with regards to offers and things. We will see.

Now Ellen is cooking a lovely smelling Thai curry, and tonight we will finish Series 1 of Gossip Girl. Great weekend! Tomorrow I swap out Ellen for our favourite Mushy Pea, so I expect the week to be a good one!
9 AM

Running 43:25 intensity: (49 @1) + (18 @2) + (12:54 @3) + (22:34 @4) + (6:50 @5) 7.19 km (6:02 / km) +226m 5:13 / km
ahr:173 max:186 shoes: Grey Saucony Excursion

Today felt crap again. And my heart rate seems to have spent nearly seven minutes in zone five. There were some hills, but eep.

I hope this is just lack of fitness now. But surely I haven't lost it all in a month? Was out there today wondering why I bother.

Saturday Nov 19, 2011 #

8 AM

Running 47:58 intensity: (28 @1) + (26 @2) + (22:58 @3) + (21:34 @4) + (2:32 @5) 8.18 km (5:52 / km) +204m 5:13 / km
ahr:169 max:188 shoes: Grey Saucony Excursion

Yey, the running thing! Felt really rough at first but I think that's through lack of use rather than anything else. Picked up the pace a bit a couple of times at the end and it didn't feel great, but it felt a lot better than I thought it was considering how the rest of the run felt.

I think I'm going to the Yale Harvard football now but I can't really be bothered. It is yet another beautiful day though.

Friday Nov 18, 2011 #


So much for back to training this week. But many things have been achieved outside of training, and thus it doesn't feel like such a waste. I'm tired now though. Have done plenty of walking the last couple of days so I'm not a total pie.

Thursday Nov 17, 2011 #


Headachey again when I woke this morning so decided to walk to work and get some fresh (ish) air. It seems to have worked, I am no longer headachey. This probably means I should just run. The air is not very fresh though. They switched on the lab heating in the snowstorm and now it's still around 15 degrees outside, areas of the lab are over 30 degrees (we have thermometers, we checked!). Not a pleasant way to work! Come on winter! It's time!

Wednesday Nov 16, 2011 #


Still tired today. There's been a lot of soul searching and some disrupted sleep though, so I don't think it's Lyme related. Unfortunately for my sleep, fortunately for my brain, work is finally starting to get busier, so another day without running but will be on my feet with other stuff. Yey! Now I just need to get ex boss off my back. I'm bringing in reinforcements.

Tuesday Nov 15, 2011 #


Silly tired this morning, stayed up too late discussing important things last night. Will do intervals (4 x 400) on Thursday instead.

Monday Nov 14, 2011 #

8 AM

Running 46:12 intensity: (1:31 @1) + (31:38 @2) + (13:03 @3) 6.56 km (7:02 / km) +138m 6:22 / km
ahr:146 max:168 shoes: Grey Saucony Excursion

Not much to recover from recovery run. I am now confident that my HR is behaving exactly as it should, and that a short intervals session tomorrow is not a bad thing.

Still ridiculously warm outside.

Sunday Nov 13, 2011 #

(rest day)

Made the stupid mistake of watching all of the Walking Dead series one with Rob yesterday and barely slept. I am not good with post apocalyptic viral tales, though I don't really mind the zombies so much. So today we just went for a stroll around Chatfield (typo edited, thanks George!) Hollow and then a late lunch at the Griswold Inn. Nice day. Back to proper training tomorrow!

Saturday Nov 12, 2011 #

10 AM

Cycling 1:49:30 intensity: (19:29 @1) + (17:38 @2) + (53:08 @3) + (18:20 @4) + (55 @5) 11.4 km (9:36 / km) +313m 8:27 / km
ahr:155 max:186

This was officially the most fun I've had out in the woods since Canada. Joe planned a score MTBO at Huntington and it was amazing. Lots of tricky single track and lots of semi falling off. I lost my e punch early on (but some lovely soul found it), then I briefly broke my bike, but some nice chap helped me sort it out, and then it was plain sailing. I took a couple of bad route choices and by the end I was pooped, but I had a big smile on my face. Will do QR later.


Had forgotten about massively overshooting the junction for number 7, and the route choice from 9 should definitely have been the longer way round to the east, and approaching from below. Definitely need a map board too - the stuff it down your bra option didn't work on the small trails where you needed to be in contact to stay on them.

Still - brilliant fun!

Friday Nov 11, 2011 #

7 AM

Running 36:56 intensity: (3:01 @1) + (9:58 @2) + (23:39 @3) + (18 @4) 6.01 km (6:09 / km) +98m 5:41 / km
ahr:150 max:173 shoes: Grey Saucony Excursion

Another gorgeous morning. The leaves have passed peak and are falling off in droves, just in time for Boris to return and do some mapping :D The hedges by the school are spectacularly red, but will probably be gone by tomorrow. Fantastic morning to be out. Still very warm.

Thursday Nov 10, 2011 #


A bit more tired than I have been this morning, so no running today.

Wednesday Nov 9, 2011 #

9 AM

Running 48:40 intensity: (7:44 @1) + (6:47 @2) + (30:48 @3) + (3:21 @4) 6.59 km (7:23 / km) +189m 6:28 / km
ahr:153 max:180 shoes: Grey Saucony Excursion

This morning I met up with George & Lyn to train at Brainard, but when we got there it was closed. Not wanting to risk trespassing and causing future access issues, we drove to Penwood for a trail run instead. My HR went a bit high on the hills, but it all felt generally fine. Had to walk a couple of times when HR hit 170. Lyn was gunning up those hills and George gave me a good tour of the place. Beautiful woods, a very warm morning, and excellent fall colours at last! A great start to the day. Then picked up some DNA from UConn and headed back to New Haven - I can start to do some serious work now! The car said it was 20 degrees in the sun on the way back. Bonkers.

Tuesday Nov 8, 2011 #

8 AM

Running 30:57 intensity: (3:56 @1) + (7:38 @2) + (19:23 @3) 4.97 km (6:14 / km) +47m 5:57 / km
ahr:151 max:171 shoes: Grey Saucony Excursion

Angry morning jog with a little stop at the Health Plan (Thanks Mrs AliC!) and into the lab. Feeling fine. Lovely and sunny again. Yey!

Monday Nov 7, 2011 #

8 AM

Running 27:38 intensity: (2:15 @1) + (8:33 @2) + (16:42 @3) + (8 @4) 4.52 km (6:07 / km) +47m 5:49 / km
ahr:150 max:172 shoes: Grey Saucony Excursion

Wee jog round the bottom of East Rock. Legs tired from pathetic amount of cycling yesterday, pretty funny! Not a massively sparky performance this morning but not too bad either.

Sunday Nov 6, 2011 #

2 PM

Cycling 54:05 intensity: (40:31 @1) + (4:57 @2) + (8:37 @3)
ahr:122 max:168

Had a great day in the City but got back extremely late (well, early, actually), and so didn't set an alarm. Almost woke up in time for sprints but fancied a lazy day. So I took the new bike out for a spin in the mid afternoon and it was great, bike is nice, the leaves have finally turned and everything was looking splendid from up on the hill. Then had to let Arthur into work to clear out his office, and cycled back. I think I am better, but I am going to set my watch to alarm at over 170bpm for another week, and then get back to normal.

Saturday Nov 5, 2011 #

7 AM

Running 24:55 intensity: (17:12 @1) + (3:55 @2) + (3:48 @3) 3.39 km (7:21 / km) +20m 7:08 / km
ahr:126 max:163 shoes: Grey Saucony Excursion

As predicted didn't get time to run yesterday, but had a huge amount of fun with M & M instead, which was brilliant. Then was woken by paw in face at 7.30 and felt okay, so I headed out. This time did half walk half jog in my three minute blocks, and aside from being damn cold, it felt fine. Yey! Beautiful sunny morning, no frost but can't have been far off.

Very happy to be on the move again.

Friday Nov 4, 2011 #


Today I had a little more energy, and actually managed to get up at 7am in time for lab meeting. The thought of a pre meeting gingerbread latte spurred me on. But hopefully I am also just getting better! Might not have time to try another jog today but will try.

Thursday Nov 3, 2011 #


I don't know whether I'm ill or miserable or both.

I wish I had even half a clue what I want to do with my life.
4 PM

Running 23:17 intensity: (18:16 @1) + (2:35 @2) + (2:26 @3) 3.09 km (7:32 / km) +19m 7:19 / km
ahr:116 max:162 shoes: Grey Saucony Excursion

I did the running thing! Rob came with me and we did 2 mins walk, 1 min jog. My legs felt like tight elastic bands but I didn't feel like my heart was gong to explode or I was going to fall over. The colours are quite nice! I can't count to three though.

EDdit: On a running high, I drove to the bike shop and bought a mountain bike. Yey! Hopefully I can give MTBO a try at Huntington. Anyone got good suggestions for making a make shift map board?

Tuesday Nov 1, 2011 #


Ignored my first alarm at 7 today, but then Rosie decided that was no good, and sat on my back for a while. When I didn't respond to that I got the exploratory paw in the face treatment, and decided it was time to get up. Don't feel too bad now.



The Guardian tells that Kim Kardashian, the reality TV "star" and her husband have split up after 72 days of marriage. She earned so much in royalties for the pictures and coverage of her wedding that for every hour she has been married, she's raked in $10,358.80.

I'm in the wrong game. What a ridiculous world we live in.

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