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Training Log Archive: Becks

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Cross Fit11 10:13:32 1.36 2.18 4
  Running17 7:55:32 52.97(8:59) 85.25(5:35) 1055
  Cycling6 3:45:22
  Orienteering2 1:50:54 8.01(13:51) 12.89(8:36) 503
  Total31 23:45:20 62.33 100.31 1562
  [1-5]31 21:19:34

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Friday Nov 30, 2012 #

Note

Fancy spending your Friday night quivering with rage and crying at the loss of this?

http://www.gramp.routegadget.co.uk/cgi-bin/reitti....

Watch this!

http://www.youvebeentrumped.com/youvebeentrumped.c...
7 AM

Running 30:50 intensity: (40 @1) + (10:32 @2) + (18:23 @3) + (1:15 @4) 5.67 km (5:26 / km) +90m 5:02 / km
ahr:157 max:177 shoes: Darth Vader sauconys

Ran into work. Was supposed to go straight down Whitney and get there early, but the reservoirs look so delicious in the morning light, with East Rock sticking up behind them...I couldn't resist. Even though my body did not want to go anywhere today! I gave myself a few extra seconds after being hassled by a dog that Kitch would definitely have booted. I skipped Cross Fit this evening and watched the Trump thing instead. Eurgh.

Thursday Nov 29, 2012 #

9 AM

Running 30:26 intensity: (23 @1) + (2:38 @2) + (26:11 @3) + (1:14 @4) 5.66 km (5:22 / km) +81m 5:01 / km
ahr:163 max:179 shoes: Darth Vader sauconys

Run into work - bag was light and this felt a lot better than I expected after last night's activities! Maybe I'm finally starting to reclaim a little fitness.
7 PM

Cross Fit 48:14 intensity: (8:51 @0) + (28:19 @1) + (3:44 @2) + (5:45 @3) + (1:35 @4)
ahr:124 max:180

Cross Fit Endurance. Warm up drills, 10 x 30 secs (60 rest) on the Airdyne to kill us, then into running drills for style. Something weird happened to my right leg, my knee wasn't straight. I think that's what knackering your quads on the Airdyne does. I love this session even though it's currently not really relevant for anything, a good crowd. Actually it is relevant, I think my running style is improving.

Wednesday Nov 28, 2012 #

8 AM

Cycling 37:12 intensity: (2:06 @0) + (33:21 @1) + (1:45 @2)
ahr:122 max:152

Into work, lovely morning, no brushes with death.
5 PM

Cycling 52:32 intensity: (49:05 @1) + (2:04 @2) + (1:23 @3)
ahr:116 max:167

Home from work and then on to Cross Fit, as Rob was stuck in a nightmare meeting from 8am until 6.45pm. The Farmington Canal is eerie but kind of cool at night. There was no way I was cycling up any big hills on the way to Cross Fit.

Cross Fit 1:03:12 intensity: (10:41 @0) + (21:12 @1) + (5:09 @2) + (16:43 @3) + (9:27 @4)
ahr:135 max:185

Filthy Fifty! This was mega tough. 50 each of box jumps, jumping pull ups, walking lunges, kettle bell swings, knees to elbow, push press, GHD back extensions, wall balls (actually felt nice after the back extensions, burpees and double unders. Just edged into the win of our group with a slightly better double under (one single, one double) technique than Maureen. Top time for the day was 17 something, I was 32! Would have liked to try it with fresher legs, but it was a great group and really fun. Then cycled home in the frosty haze, but it only took 15 mins so doesn't count.

Also: I still need a faster bike. This is really silly on a mountain bike.

Tuesday Nov 27, 2012 #

Note

Went to my first ever basketball game this evening. It was really fun! Way, way better than football. LeHigh played Quinnipiac, and LeHigh had a college player of the year int he team who was amazing. Quinnipiac put up a good fight though. Really enjoyed the atmosphere, the mascots and the giveaways to the crowd. Didn't enjoy the cheerleading. There's something deeply disturbing about adult women aspiring to that. It was weird.
8 AM

Running 26:29 intensity: (31 @1) + (3:08 @2) + (22:30 @3) + (20 @4) 4.66 km (5:41 / km) +81m 5:14 / km
ahr:162 max:176 shoes: Darth Vader sauconys

Eurgh. Potential snow today so I ran in, but all we have is grey cold rain. my legs were very tight today too, but feet's micro route choice is much better. There's a crazy Victorian mansion halfway along Hartford Turnpike that is renovating the entire back side in some cubist craziness. It's pretty fun. I now have wet feet and despite wearing full length thermal underwear under my clothes, am still cold in the lab. Jim the heating guy is away hunting this week. My fingers feel like that have arthritis.
5 PM

Cross Fit 54:23 intensity: (15:46 @0) + (27:12 @1) + (5:33 @2) + (5:52 @3)
ahr:119 max:173 shoes: Darth Vader sauconys

100 sit ups and some skill work with short bursts on the Airdyne. 100 sit ups in 2.40, then a few half rope climbs - I think I can do the whole thing when fresh!

My kip is still a long way off working though.

Monday Nov 26, 2012 #

Note

Tired today. I like having a slow cooker a lot, but yummy smells floating up the stairs at 2am wakes me up. Need to set it to cook during the workday instead...
8 AM

Cycling 38:32 intensity: (9:44 @0) + (25:31 @1) + (2:39 @2) + (38 @3)
ahr:117 max:167

Cycle in. I decided if I'm going to spend about 70 minutes a day on the bike the days I cycle, it's probably loggable. No distance though, that's running only. Lovely morning, deceptively warm. Maverick milchclone route still rocks.
11 AM

Running 26:35 intensity: (1:16 @1) + (2:57 @2) + (15:42 @3) + (6:40 @4) 5.6 km (4:45 / km) +71m 4:28 / km
ahr:166 max:188 shoes: Darth Vader sauconys

Got mad at boss number two (please listen to what I'm saying even if you don't like it) and went for the run I was worried I was going to miss. Little tempo section in the middle, bit fast but not too difficult. Too many smokers on the green though, not a good place to run hard. They were mostly bemused by my antics.
5 PM

Cycling 36:23 intensity: (6:31 @0) + (28:00 @1) + (1:20 @2) + (32 @3)
ahr:118 max:165

Three times on the maverick route and still no near death experiences. I think that makes it infinity better than Whitney route.

No Cross Fit tonight, dead.

Sunday Nov 25, 2012 #

Note

Tired today but I have to get into the lab to finish yesterday's RNA prep. Boo hiss. So much for the Thanksgiving break! Home in T-24 days though, so working like a mental should be worth it.
3 PM

Running 26:29 intensity: (41 @1) + (2:09 @2) + (21:55 @3) + (1:44 @4) 4.37 km (6:04 / km) +108m 5:24 / km
ahr:163 max:178 shoes: Darth Vader sauconys

Really didn't fancy going out there today after a mega successful (win!) morning at work and a battle with Trader Joe's, so drove to West Rock, which was lovely as ever and made me happy to be out there within about three minutes. Stiff from yesterday, unsurprisingly, but not moving too badly regardless.

Saturday Nov 24, 2012 #

Note

Back to State Parks for a few weeks!

http://connecticutatoz.tumblr.com/post/36476850192...
8 AM

Running 26:29 intensity: (9:50 @1) + (16:39 @2) 3.92 km (6:46 / km) +47m 6:23 / km
ahr:144 max:152

Very easy trundle from the gym to try and warm up hip flexors and hammies, which were both sore. Followed by some foam roller action.

Cross Fit 1:13:48 intensity: (7:54 @0) + (41:13 @1) + (4:15 @2) + (14:28 @3) + (5:58 @4)
ahr:130 max:185

Team workout. Started with as many pullups as the team could do in 5 mins, one person going at a time - I did ring rows lying almost flat. Then 18 mins of 4 stations - 200m row, front plank, sumo deadlift high pull (53#) and KBS (26#). The person doing the 200 row set the time for each station, and you rotated when they got to 200m. This was really hard, but also really fun.

Friday Nov 23, 2012 #

2 PM

Cycling 27:23 intensity: (1:37 @0) + (24:42 @1) + (44 @2) + (20 @3)
ahr:121 max:158

Strapped on the Garmin to try and decide whether I shoud be recording my commute or not. Still not sure.
4 PM

Running 26:28 intensity: (2:48 @1) + (1:03 @2) + (14:03 @3) + (8:34 @4) 5.36 km (4:56 / km) +66m 4:39 / km
ahr:165 max:183 shoes: Darth Vader sauconys

Went for a run downtown while my bacteria incubated. Feeling a lot better now, but quads still sore from Cross Fit.

Cycling 33:20 intensity: (25 @0) + (26:35 @1) + (3:57 @2) + (2:16 @3) + (7 @4)
ahr:132 max:175

Maverick route home as suggested by milchclone when we randomly bumped into each other yesterday. This route is a winner - quiter roads and the drivers I saw generally not going so terrifyingly fast. Worth the climb up to Prospect. Need to fix my Magic Shine to the bike though - some badly lit sections with potholes. Thanks milchclone!

Thursday Nov 22, 2012 #

Note
(rest day)

Rest day - cycled into work and back at easy pace on a lovely day. Tried unsuccesfully to find leeks. Glad I skipped Cross Fit - quads are sore from the four minutes of exercise yesterday!

Wednesday Nov 21, 2012 #

8 AM

Running 26:29 intensity: (48 @1) + (5:10 @2) + (18:46 @3) + (1:45 @4) 2.88 mi (9:11 / mi) +75m 8:30 / mi
ahr:161 max:177 shoes: Darth Vader sauconys

Ran in to the shuttle again. It was a gorgeous morning and I couldn't resist heading into East Rock when I saw the reservoirs, so headed up there. Much nicer than Whitney. I will actually make it to the shuttle when I increase my time next too! Feeling not too sick today but a bit sore legged from the Airdyne.
6 PM

Cross Fit 55:44 intensity: (23:03 @0) + (27:30 @1) + (1:35 @2) + (2:44 @3) + (52 @4)
ahr:94 max:181

Cross Fit! Short WOD, but tough. After doing some heavy squats we did 20m walking lunges with BB overhead (25#), 20 goblet squats (35#), 20 Abmat sit ups twice, with 2 mins rest in between for time. That's right, 4.11 of work, at least one of which was exquisitely quad burning.

Then we drove around all of Hamden plaza trying to find leeks for our Thanksgiving Day hotpot. We failed. I am very sad, especially as I spent mega bucks buying a huge chunk of ethically farmed lamb to make it. Were leeks effected by the bad growing weather this year? I forgot to stop my watch so you can see the journey - we'd already tried one store earlier in the evening. Booo.

Tuesday Nov 20, 2012 #

9 AM

Running 26:29 intensity: (37 @1) + (4:01 @2) + (13:47 @3) + (8:04 @4) 5.23 km (5:04 / km) +46m 4:51 / km
ahr:167 max:181

Ran into work with a pretty heavy bag full of winter clothes because the lab is freezing. Like, my SDS has totally precipitated, for those of you in the know. Running felt tough because quads were tired from the workout yesterday, but less bizarrely fatigued. Ran faster but heart rate is more in zone 3 than 4 this time, so I'm guessing the recovery is progressing alright.
7 PM

Cross Fit 38:10 intensity: (6:12 @0) + (15:25 @1) + (5:00 @2) + (7:51 @3) + (3:42 @4) 0.48 km (1:19:31 / km)
ahr:132 max:184

Cross Fit Endurance. Some skipping to warm up, some good hip flexor stretchy time and then a tabatta session. 20 seconds on, 40 seconds off of:
4 x 10m sprints (with touching the ground)
4 x airdyne (eurgh wobbly legs!)
4 x row
4 x 10m sprints.

There's no way your heart rate should get that high in 20 seconds. The Airdyne could definitely be used as a torture device.

Monday Nov 19, 2012 #

8 AM

Running 26:27 intensity: (4:23 @2) + (15:22 @3) + (6:42 @4) 4.23 km (6:15 / km) +100m 5:36 / km
ahr:179 max:183

Dropped Rob off at work for an early meeting and had a jaunt round much missed East Rock. Felt a lot better than yesterday, but heart rate still high. Going to continue training but taking it easy a few more days. I think I'm just at the getting it out of my system phase. Turned my ankle on a leafy path and a woman in an SUV stopped to yell and ask if I was okay, which was very sweet. Sat and swore for a min then it was fine.
7 PM

Cross Fit 48:59 intensity: (17:21 @0) + (25:20 @1) + (55 @2) + (3:08 @3) + (2:15 @4)
ahr:113 max:188

Fun workout! Some shoulder presses for strength, then for time:
16 wall balls (13#), 16 KBS (26#), 2 mins rest, 16 cals Airdyne, 16 KBS, 2 mins rest, 16 wall balls, 16 cals Airdyne. Lost time on both the Airdynes as nasty gurning man stole the bike I'd just set up the first time so I had to alter the seat of another, despite me telling him it was mine, then had to wait while the other group finished. Still, a good short workout, fun.

Sunday Nov 18, 2012 #

10 AM

Orienteering 49:17 intensity: (3 @0) + (15 @1) + (3 @2) + (5:24 @3) + (40:43 @4) + (2:49 @5) 5.64 km (8:44 / km) +227m 7:16 / km
ahr:181 max:192

Really enjoyed being out in the Blue Hills today. I forgot my O' bag, so was running without a compass, and I was surprisingly good - much better than I have been with one recently. However I was running slowly because physically, things still didn't feel too great. And looking at the heart rate for the course, they weren't too great. Bah. Nice course and lovely woods though, a couple of hesitations without a compass, but no mistakes to speak of.

http://www.sprintseries.org/doma/show_map.php?user...

Edit: now I've Quick routed, I remember two things: I thought number two may have been mishung at the time, but presumed my internal compass was off. Looking at the track, I think it was mishung. Second, I was lacking in confidence heading down the hill to the boulder at number 9. I was right, and the orange tag that drew my attention was nowhere near the control, but I gave in and checked it anyway. Silly.

Thursday Nov 15, 2012 #

8 AM

Running 26:29 intensity: (28 @1) + (28 @2) + (6:50 @3) + (18:43 @4) 4.98 km (5:19 / km) +47m 5:05 / km
ahr:175 max:185 shoes: Darth Vader sauconys

Ran to Cross Fit. Felt more eurgh than it should have, but not mega eurgh. Heart rate high too. Lovely morning.

Cross Fit 1:09:35 intensity: (10:18 @0) + (49:42 @1) + (6:11 @2) + (3:24 @3)
ahr:119 max:167

Took it really easy, and it felt great to stretch out my torso a bit. Every 6 minutes did 5 OH squats (25#), 10 strict abmat sit ups and 15 ring rows. Fun to be out, not fun to still feel a bit decripid.

Wednesday Nov 14, 2012 #

Note

Went too soon! Sick has now turned into sinus pressure and head pain. I've never actually had this before - it's pretty weird isn't it? Stocking up on Sudafed. As the pharmacist said "You have to drain the swamp before you can hunt the alligators."

Errr...yeah. He was a very nice man.

Tuesday Nov 13, 2012 #

8 AM

Running 26:28 intensity: (1 @0) + (18:51 @1) + (7:36 @2) 3.85 km (6:52 / km) +16m 6:44 / km
ahr:141 max:152 shoes: Darth Vader sauconys

Tester run! It felt okay. Stiff and out of practice but no rockety heart rate or anything worrying. Good.

Monday Nov 12, 2012 #

Note

Still sick. Bored!

Sunday Nov 11, 2012 #

Note

Still sick. Meh.

Friday Nov 9, 2012 #

Note

I am sick! Boo! Swollen glands, sore throat and sleepy. Luckily my cells grew extra slowly so I don't have to do much today. Maybe tomorrow though.

Wednesday Nov 7, 2012 #

Note

Oooh, hello snow. Wet and slushy and not settly though. You guys further north may have some luck though!
4 PM

Running 50:18 intensity: (10:39 @1) + (14:11 @2) + (25:28 @3) 8.19 km (6:08 / km) +93m 5:49 / km
ahr:152 max:168 shoes: Darth Vader sauconys

Run home! It's proper snow out there! 3-4 inches, traffic chaos, running was mostly awesome apart from the bits near big junctions in downtown, which were a bit scary. A bit of a crazy route thanks to random cordened off areas and other such things.

IMG_20121107_163516.jpg

Tuesday Nov 6, 2012 #

Note

I am going to get so little work done today. Quote from a silly person in Ohio:

"Why the switch? "I voted for Obama in 2008 because I wanted change. But our country is in such peril right now. We gave him his chance, he's had four years to prove himself, but our little town is in peril. Funds are being cut from schools, from hospitals. Now it's Romney's turn.""

Romney's going to increase funding to schools and hospitals? Where does that come in the famous five point plan?

People are exasperating.

Note

Feet, Milch clone, others - can you suggest an alternative bike commute from downtown to Hawthorne Avenue Hamden, that isn't just along Whitney? It was terrifying at 5.15pm in the dark. I'm thinking maybe up Prospect (Ow) but then the junction at Putnam and Whitney is still scary as.
6 PM

Running 26:31 intensity: (1:14 @1) + (11:11 @2) + (14:06 @3) 4.86 km (5:27 / km) +18m 5:21 / km
ahr:154 max:170 shoes: Darth Vader sauconys

Left it too late to run round the neighbourhood. It was boring and my quads were sore.

Cross Fit 40:57 intensity: (1:54 @0) + (21:55 @1) + (1:44 @2) + (10:27 @3) + (4:57 @4) 1.7 km (24:02 / km) +4m 23:45 / km
ahr:138 max:184

Cross Fit Endurance. Would have been a great tempo running session but Dan didn't advertise it, and didn't have the right clothes. It was -2 out there and after the first rep I had to come in and use the rower instead because it was really, really cold. 5 mins on, 2 mins off, 3 reps. First rep felt good, rowing was way harder on the upper body but I think probably less testing on the heart rate.

Edit: got my first half mile at pace. Very easy, probably a bit fast.

Monday Nov 5, 2012 #

5 PM

Running 26:30 intensity: (1:49 @1) + (3:46 @2) + (17:53 @3) + (3:02 @4) 5.2 km (5:06 / km) +34m 4:56 / km
ahr:164 max:181 shoes: Darth Vader sauconys

Run home from the shuttle. Feeling great! Throat must be from the dry coldness that is everywhere. Mmmmm winter.
7 PM

Cross Fit 55:33 intensity: (11 @0) + (31:02 @1) + (1:45 @2) + (8:43 @3) + (13:45 @4) + (7 @5)
ahr:142 max:190

Woah! Fight Gone Bad! That was hard. Three sets of a minute each of:
10# Wall balls
35# Sumo deadlift high pulls
20" box jump
35# Push press
Row for calories
Rest

I did 272 reps in total, but didn't do the prescription weight. I should probably start doing that. But that was hard enough! Really fun though, great crowd. I got half a muscle up at the end.

Sunday Nov 4, 2012 #

Note

Today will be my first fail - dry throat and coughing everywhere. After yesterday's fun, don't want to make myself ill!

Saturday Nov 3, 2012 #

11 AM

Orienteering 1:01:37 intensity: (9 @0) + (14 @1) + (51 @2) + (19:59 @3) + (40:24 @4) 7.24 km (8:31 / km) +276m 7:09 / km
ahr:175 max:187

Oh, so this is why I do it! George planned a great course with lots of direction changes at Pond Mountain. Thought a bit more about planning and APs, and only made a couple of small (but not really forgivable) errors. Physically okay - downhill and flat felt good but I was feeling a tight lower back from the Cross Fit up the hill to 7, that was a real slog. Better after that. Fun!

Map here:
http://www.sprintseries.org/doma/show_map.php?user...

Friday Nov 2, 2012 #

7 AM

Running 23:03 intensity: (9 @0) + (1:10 @1) + (7:07 @2) + (13:17 @3) + (1:20 @4) 4.39 km (5:15 / km) +29m 5:05 / km
ahr:158 max:177 shoes: Darth Vader sauconys

23 mins with half a mile pace thrown in. Just missed the pace, not because it was too hard but because I have no idea what it feels like yet. Will try again on Sunday. Dark out this morning, will be glad to regain a little more light briefly from this weekend.
4 PM

Cross Fit 1:04:57 intensity: (22:50 @0) + (36:12 @1) + (1:11 @2) + (4:44 @3)
ahr:110 max:173

Nice Friday afternoon WOD. 5RM of deadlifts, 5RM of push presses (didn't really go crazy on either, want to run tomorrow), then a mini pairs workout of 5 clean & jerks, 10 press ups, 100m row, 3 times each, you rest while your partner does theirs. Rob and I got through in 8.06, used 55#, which was probably a bit light.

Thursday Nov 1, 2012 #

5 PM

Running 23:02 intensity: (2:00 @1) + (11:29 @2) + (9:33 @3) 4.44 km (5:11 / km) +53m 4:54 / km
ahr:153 max:171 shoes: Darth Vader sauconys

Little jaunt round the neighbourhood after a stroll around Lake Wintergreen with the parents. A lot of storm damage there, many trees down over the trail by the car park. Nice to get out after feeling crappy all day - the lab was stupid hot again this morning.

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