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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running16 12:51:44 79.77(9:40) 128.38(6:01) 2027
  Cross Fit6 4:00:53 3.13 5.04 42
  Orienteering3 3:19:40 11.13(17:56) 17.92(11:09) 405
  Cycling2 1:25:20
  Total24 21:37:37 94.03 151.33 2474
  [1-5]23 20:18:11

» now

Tuesday Apr 30, 2013 #


Bubbly ear, bubbly ear, Becky has got a (pretty sore) bubbly ear!


On cycling into work I realise that I really don't feel very well at all. Ho hum.


I went to University with this guy:

And I wish I could tell whether the write up is entirely sarcastic or not. I worry not, given my opinion of him then...

Sunday Apr 28, 2013 #

3 PM

Running 55:09 intensity: (1:09 @1) + (4:04 @2) + (43:06 @3) + (6:50 @4) 7.98 km (6:55 / km) +156m 6:18 / km
ahr:165 max:185 shoes: X Talon 212s

Told myself I would drive to West Point today if I woke up at 6. Given Clem was howling for Rob at 1am and Rosie was taking advantage of his absence to face paw me at every opportunity, there was no way that was going to happen. I eventually bribed them with food at about 1.30 and they shut up.

Took advantage in the afternoon of the gorgeous day by going up to West Rock. I got summer tummy, but it was worth it. Turkey vultures are a lot less ugly in the air than on the ground.

Cross Fit 4:34 intensity: (4 @1) + (31 @2) + (3:59 @3) 0.24 km (19:02 / km) +3m 17:55 / km
ahr:162 max:170

Travelling WOD today was 300 walking lunges, which is obviously insane, so I did 10 x 10 with a bit of walking in between instead.

Saturday Apr 27, 2013 #

5 PM

Running 54:02 intensity: (36:57 @1) + (16:35 @2) + (30 @3) 7.57 km (7:09 / km) +150m 6:30 / km
ahr:141 max:157 shoes: Pink cohesions

Lab was entirely unsuccessful so I came home and went for the only thing my brain could manage - a 70% easy jog. This is officially the best week of the year weather wise - warm enough for shorts, not hot, blossom everywhere, green bits increasing by the second. Very glad to get out, even if four days of lab stress and inactivity has led to me feeling about 70 years old.

Cross Fit 8:47 [1]
ahr:124 max:145

Mini travel WOD, 4 sets of 10 press ups, 15 sit ups, 10 reverse burpees (which are fun, but not good for doing on a deck). Ouch bum splinter :)

Friday Apr 26, 2013 #


Well, no orienteering for me this season! Maybe a local meet if I'm lucky. Got to spend all this weekend in the lab.

Thursday Apr 25, 2013 #


Accidentally worked for 12 hours today. Tau is remarkably hard to spot in SHSY5Y cells, given it is super soluble and pretty abundant.

Wednesday Apr 24, 2013 #


Today, I am mostly sleepy.


Had another relaxing evening gardening instead of training. Lots of progress, even have germination from the dreaded parsley and almost as slow dill now. Soon I will have to thin the lettuce and beetroot. Peas are growing at a cracking rate. I wish it would get warmer overnight as it would be good to get my peppers and things out for a couple of hours a day- they're looking a bit light deprived, but there's no point until I have half a chance of getting them outside. That will have a wait a while yet!

230413 Peas

Monday Apr 22, 2013 #

3 PM

Running 46:46 intensity: (3:42 @1) + (9:41 @2) + (32:57 @3) + (26 @4) 8.04 km (5:49 / km) +159m 5:18 / km
ahr:159 max:177 shoes: Pink cohesions

Tired this morning and couldn't face the rush hour traffic on a jaunt out to Tunney's Pastures to run on Jeff's nice looking map. Luckily we were going to Gatineau park in the afternoon, and I managed to string together a loop in one of the less runner friendly parts of the park. Very nice, and much warmer. Rescued the Kitchen family from accidental cross country ski trail taking.

Sunday Apr 21, 2013 #

7 AM

Running 46:01 intensity: (7:40 @1) + (26:41 @2) + (11:40 @3) 8.21 km (5:36 / km) +51m 5:26 / km
ahr:148 max:167 shoes: Pink cohesions

Stuck to the waterfront today and explored a bit of the (closed) touristy stuff around there. I think we came to Montreal at exactly the wrong time of year.

Saturday Apr 20, 2013 #


Eating out recommendations for Ottawa? Whole foods and good veg a bonus!
8 AM

Running 1:02:20 [0] 11.86 km (5:15 / km) +127m 4:59 / km

A run around Montreal, a cut off version of a loop suggested by the tourist board. An interesting suggestion, given it went underneath the Interstate where there was an SUV with tinted windows surrounded by scary looking men on motor bikes, through some serious post industrial wastelands and some less than salubrious areas of town. Still, some great views of the waterfront and some good battling against the epic strong and freezing cold wind.

Friday Apr 19, 2013 #

7 AM

Running 46:01 intensity: (12:06 @1) + (12:10 @2) + (12:25 @3) + (9:20 @4) 8.18 km (5:38 / km) +137m 5:12 / km
ahr:156 max:187 shoes: Pink cohesions

Ran into work with some "tempo" intervals thrown in. As usual, these were far harder than they should have been, but it was very early for running fast.

Thursday Apr 18, 2013 #

7 AM

Running 46:18 intensity: (2:47 @1) + (13:48 @2) + (29:43 @3) 6.81 km (6:48 / km) +139m 6:10 / km
ahr:157 max:171 shoes: Pink cohesions

Early morning trail fun at West Rock because I couldn't get into our bathroom and I needed the loo, there is one up there! Legs very stiff after walking at snail's pace yesterday all day.

Wednesday Apr 17, 2013 #


No training today because we took advantage of the amazo weather and visited Stone Barns Centre and Storm King! It was brilliant. I am now sunburnt, so it is officially spring :)



Forgive the dreadful photos, my camera was dead as I was intending on going to work today.

Tuesday Apr 16, 2013 #


Can't think about much else other than the events of yesterday.
10 AM

Running 46:11 intensity: (2:19 @1) + (14:29 @2) + (29:22 @3) + (1 @4) 8.38 km (5:31 / km) +143m 5:05 / km
ahr:157 max:175 shoes: Pink cohesions

Into work. Head full of many things, most of them not very happy.
6 PM

Cross Fit 55:32 intensity: (5:40 @0) + (41:09 @1) + (3:39 @2) + (3:57 @3) + (1:07 @4) 0.3 km (3:05:07 / km) +4m 2:53:32 / km
ahr:123 max:179 shoes: Pink cohesions

George took me to Cross Fit and after a productive day at work I finally started to feel a bit better. Some cleans, some shoulder presses, and some team tire flips. Megan and I were pretty awesome once we got co-ordinated.

Monday Apr 15, 2013 #


A few thoughts from yesterday now I'm less tired.

Unknown quantities who try to go out on advanced courses late at a local meet raise the Meet stress levels to about double. I was thinking about some kind of requirement where people have to have completed a certain number of less advanced courses (eg. yellow, orange) before progressing up the chain. Perhaps, in a slight variation on the Italian health certificate system, non membership of OUSA (or even the club) could lead to your only being able to do non-advanced courses? (In that case, I should finally join). I am definitely not letting someone I have a bad vibe about start after official closing time again, even on an orange.

Mountain bikers are now in the process of tracking up all the fun bumpy bits at Ansonia as well. Is it worth appealing to this community to ask if they would hold off putting trails over all our best areas? There's plenty of non mapped awesome woods in CT. Or, should we just leave them off the maps completely? I don't like this idea because while established orienteers probably ignore them anyway, it might be confusing for novices.

It's almost impossible to plan bad courses at Ansonia.

Merrick is still my favourite 8 year old.


Cycled the commute today, feel pretty good now.

Sunday Apr 14, 2013 #

8 AM

Orienteering 50:18 intensity: (17:33 @1) + (10:48 @2) + (21:57 @3) 4.75 km (10:36 / km) +77m 9:48 / km
ahr:148 max:172 shoes: Integrators 5000

Hanging the controls on the trails.
2 PM

Orienteering 56:17 intensity: (1:04 @1) + (5:25 @2) + (39:26 @3) + (10:22 @4) 6.15 km (9:09 / km) +159m 8:06 / km
ahr:166 max:181 shoes: Integrators 5000

Collecting things in. Rather tired by the end! Thanks to everyone who helped.

Saturday Apr 13, 2013 #

5 PM

Orienteering 1:33:05 intensity: (46:35 @1) + (28:18 @2) + (18:12 @3) 7.02 km (13:15 / km) +169m 11:50 / km
ahr:140 max:167 shoes: Integrators 5000

Hanging controls for the meet tomorrow. Lovely lovely woods, a bit tired after a very busy day with Rob's parents. If anyone complains that they can see the course on my GPS track they're going to get duck squeaked at tomorrow.

Friday Apr 12, 2013 #

7 AM

Running 46:03 intensity: (3:12 @1) + (13:30 @2) + (29:21 @3) 8.49 km (5:26 / km) +139m 5:01 / km
ahr:156 max:169 shoes: Pink cohesions

Into work. Felt much better today but not much faster. Just beat the rain!

Thursday Apr 11, 2013 #


Just had a really good session at lunch at work, where they described their plans for improving the food in the Hospital to help patients and staff out with the health. Some good food to sample, some great ideas, and a refreshingly small amount of nutritionist bollocks, just lots of common sense. A focus on fresh ingredients, simple menus and decreasing processed food. Really excited that soon I will be able to buy antibiotic free meat, organic veg and healthy balanced meals on the floor below our lab, and not have to risk death and food poisoning from the tasty but really not good for you food carts. Apparently this is quite a widespread movement in hospitals across the USA (yey!), but our workplace is the only psychiatric unit trying to change things round (boo!). I find this encouraging for us, but a pretty poor show from the rest.
8 AM

Running 46:02 intensity: (6:06 @1) + (18:15 @2) + (21:41 @3) 8.32 km (5:32 / km) +137m 5:07 / km
ahr:153 max:167 shoes: Pink cohesions

Ran to work. My legs were very stiff.

Wednesday Apr 10, 2013 #

9 AM

Running 46:03 intensity: (1:44 @1) + (11:23 @2) + (32:56 @3) 8.09 km (5:41 / km) +162m 5:10 / km
ahr:158 max:172 shoes: Pink cohesions

Into work. Lovely morning, warm enough for tiny shorts and vest. Saw two blue jays. Was very stiff this morning when I woke up but a bit better after the run.

Tuesday Apr 9, 2013 #


Got all dressed to run home and then was too tempted by a nice evening sitting in the garden. Things are looking marginally exciting out here now! Legs could probably do with the rest after this morning anyway.

photo 2

The radishes are the best thing to photograph so far.
8 AM

Cycling 15:58 intensity: (5 @0) + (13:49 @1) + (1:22 @2) + (42 @3)
ahr:134 max:161

Wheee! Cycling to Cross Fit in the sunshine!

Cross Fit 57:24 intensity: (1:10 @0) + (36:13 @1) + (3:41 @2) + (7:54 @3) + (8:26 @4) 0.6 km (1:35:40 / km) +4m 1:32:35 / km
ahr:136 max:184

I thought today looked like good recovery again, but I was very wrong. 5 sets of 2.30 AMRAPs of 5 shoulder to overheads, 10 deadlifts and 15 box jumps, new style. Ouchee.

Cycling 14:22 intensity: (11:09 @1) + (2:46 @2) + (27 @3)
ahr:141 max:159

Wheee! Cycling back from Cross fit in the sunshine and heat.

Monday Apr 8, 2013 #


Delayed my run into work this morning to put up netting, after the beastie dug up all my new leek transplants in the square that time forgot. Let the battle commence!
9 AM

Running 47:06 intensity: (25:13 @1) + (20:39 @2) + (1:14 @3) 6.45 km (7:18 / km) +129m 6:39 / km
ahr:143 max:157 shoes: Pink cohesions

A recovery plod on a lovely morning. Despite carrying a hefty rucksac (many lunch!) recovery pace was actually possible, which was nice.
7 PM

Cross Fit 49:03 intensity: (4:28 @0) + (19:38 @1) + (4:23 @2) + (17:34 @3) + (3:00 @4) 1.5 km (32:42 / km) +15m 31:09 / km
ahr:132 max:184

Dan talked for a long time at the start of today's workout. They're doing a recovery week post Cross Fit Open, and that fits in well with my slightly sore legs from yesterday. 7 min AMRAPs with 3 mins rest between at 85% (set HR alarm, it went off a surprisingly large amount). 1st set 7 Russian KBS plus 15 double unders, 2nd set 10 calories Airdyne plus 200m run, 3rd set 150m row plus 10 ring rows. It was quite fun when we got round to it, but getting round to it took a long time.

Sunday Apr 7, 2013 #


Today there is definitely radishes and lettuce. There are also big holes in my beds thanks to mystery animaux. Hmmm...
9 AM

Running 1:10:41 intensity: (28 @1) + (13 @2) + (1:06 @3) + (1:00:38 @4) + (8:16 @5) 11.36 km (6:13 / km) +192m 5:44 / km
ahr:185 max:194 shoes: X Talon 212s

I did the Bimbler's Bash. It went okay I suppose. I am disappointed with my time, but given my running recently, it's not exactly surprising. I found my racing legs about 1.5 miles from the end, but was struggling up the hills. There was some good camaraderie out on the trails and it was a lovely day for running. The X Talons were awesome. Starting slow was probably good for pacing but was definitely bad for overall time- you lose extra time trying to get past people and you definitely run more slowly. Still, I was feeling rubbish at the start and better at the end, so I probably wouldn't have changed the plan.

By the end I was enjoying this enough that racing myself fit doesn't seem like the worst idea ever. Looking at the HR graph too today really was the best I could have expected to do, so fair enough.

Also, I think feet has remarked on this in the past, but this has to be one of the longest 10km races out there.

Saturday Apr 6, 2013 #


Meh. Maybe I won't be at the Bimbler's Bash tomorrow after all. Still mega tired, slept for 12 hours for the last two nights.
7 PM

Running 20:20 intensity: (19 @0) + (20:01 @1) 2.7 km (7:33 / km) +12m 7:23 / km
ahr:122 max:140 shoes: Pink cohesions

Spent the whole day trying to decide whether to race tomorrow or not. eventually decided to try to run at 70% max again for 20 mins, and if that wasn't possible, I wouldn't go. I did and it was fine, slow but not flying over the 70% mark as soon as I moved faster than a walk, as it was a few days ago. So I think I will go tomorrow, providing I can get up in the morning, Will start slow and see how it feels - if nothing else West Woods is a lovely place and I might meet some new people.

Thursday Apr 4, 2013 #


Oh dear. Crazy HR may have been indicative of worse things, I came home because I do not feel at all good now. Hurumph. An hour in the garden made me a bit less sad, but I would like to not get ill now thank you please.
10 AM

Running 46:20 intensity: (3 @0) + (38 @1) + (10:17 @2) + (35:09 @3) + (13 @4) 7.64 km (6:04 / km) +125m 5:36 / km
ahr:159 max:177 shoes: X Talon 212s

Tried to do a recovery HR run this morning after yesterday's mega sleepyness, but it wasn't possible. Even at a crawl my HR was over the limit, and so I turned off the annoying beep and just ran at an easy pace. I felt a little detached from reality in the sunshine, but by the end it didn't feel like there was anything wrong. Tested out my new X Talons - like them a lot. Felt a lot more stable than in trainers on the uneven trails, and just a ghost of heel rub by the end, when I'd walked the rest of the way to the work from the car. Tons of people out in East Rock this morning, runners, school trips, maintenance guys and nuns. For a change everyone was ridiculously friendly, but the Nuns were my favourite. They were great.

Wednesday Apr 3, 2013 #

(rest day)

Very, very sleepy all day. So much so, that it was a two coffee day. It's all downhill from here I swear. Luckily having a rest day makes the race on Sunday fit my "plan" a bit better anyway.

Tuesday Apr 2, 2013 #

Cycling 55:00 [1]

Picking up this road bike thing a little faster than I thought I would when I got on all wobbly yesterday morning. The wind was brutal today, so I cried all the way to work. I walked into the lab and was immediately asked "what's wrong" twice in a row.

Monday Apr 1, 2013 #

7 AM

Running 46:21 intensity: (1:51 @1) + (4:49 @2) + (31:31 @3) + (8:10 @4) 8.32 km (5:34 / km) +69m 5:21 / km
ahr:164 max:187 shoes: Pink cohesions

Pretty sure I won at the 6 x 200m finally this morning. Gorgeous morning, warm and damp, smelt fantastic, birds singing everywhere. It was a bit of a struggle physically (hungry!) but very happy to be out.

Edit: I did win, 4 x 400 next.
6 PM

Cross Fit 1:05:33 intensity: (5:21 @0) + (38:53 @1) + (2:28 @2) + (8:56 @3) + (9:55 @4) 2.4 km (27:19 / km) +16m 26:26 / km
ahr:123 max:184

Back to Cross Fit at last. George, Rob and I made a pact as we've all been useless the last few weeks. It was supposed to end with a burger, but George and I accidentally went out for a 3pm burger for lunch instead after a very stressful long morning in the lab. No matter. 3 rounds of 400m run, 15 OHS unbroken (I probably went a bit light for this), 400m run, 15 pull ups (with bands, didn't matter about breaking). Enjoyed it. Being good (relatively) at running is a very large advantage in such workouts.

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