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Training Log Archive: Becks

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Cycling7 7:17:44
  Cross Fit7 7:15:09 0.75 1.2 9
  Hill Walking2 4:00:00
  Running1 25:18 2.2(11:31) 3.54(7:09) 41
  Total16 18:58:11 2.94 4.74 50
  [1-5]16 18:56:42

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Monday Sep 30, 2013 #

Cycling 1:10:00 [1]

The commute was much better today. The evening was glorious. My undergraduate trainee is also extremely capable and this is excellent. We did finish marginally too late to do any proper exercise, but this was substantially earlier than I expected. Yey!

I presume I'm not lucky enough that there is an O' map of the University of Colorado Anschutz Medical Campus in Denver? Back to Denver airport again this weekend!

Saturday Sep 28, 2013 #


Here's the little guy who's birthday we were celebrating this morning...

He's quite the cutie.
8 AM

Cycling 18:37 intensity: (8 @0) + (16:28 @1) + (1:15 @2) + (46 @3)
ahr:133 max:165

Was actually able to wake up at 7.30 today, and could do half a pull up when I woke, suggesting recovery was finally happening. So decided to do it all again and cycled to Cross Fit. Chilly on the canal trail - first non Yellowstone thermals of the autumn!

Cross Fit 1:02:23 intensity: (1:21 @0) + (32:32 @1) + (4:51 @2) + (14:19 @3) + (9:20 @4) 0.4 km (2:35:57 / km)
ahr:141 max:185

It was Baby Owen's second birthday this week, so it was the Baby Owen workout. It's all about learning to walk and getting more proficient at things. It's horrible. Weighted bear crawls, all kinds of nonsense. I did get my first 6 ring push ups (not pretty, but they worked!) but generally this was a tour of things I'm not very good at. Still, a nice bunch of folks and a pleasant start to the day in that respect.

Cycling 19:07 intensity: (18:31 @1) + (36 @2)
ahr:127 max:154

Much warmer out now, many folks on the trail. I think 2 or 3 out of over 30 returned my morning smile. Miserable buggers.

Friday Sep 27, 2013 #

Cycling 35:00 [1]

Eurgh. Worst morning commute for a long time. I am tired and not recovering from something (haven't really done anything, so not sure what that something is) and it was late, so I set off down Whitney. Within 5 minutes 3 people had come close to skimming me, so I listened to the SGB in my head and moved out to the center of the road. The next guy did it anyway, and I was so terrified after that that I pulled over and pushed across to the closed road by the reservoir, and then headed back up towards my usual East Rock way. All was fine till downtown, when some guy undertook me whilst blaring his horn (I was in the left lane to go straight on, and right lane is right turn only). I caught him up at the next lights and he was gesticulating and yelling at me. Then some guy was so close to my wheel a few minutes later that I cycled onto the pavement at a pedestrian crossing and stood by my bike till all the traffic had gone past. Arrived at work a wobbly mess.

I want to go home.

Cycling 50:00 [1]

Home via all over the place to get the ingredients to craft a gift for a bridal shower. Success was forthcoming.

Thursday Sep 26, 2013 #

Cycling 1:10:00 [1]

Cycled in and out. Thought I had DOMS, but turned out my front wheel had just slipped again and was catching the brake. May be time for a tune up methinks! The way home was a lot easier, though I was surprised that sunset is now before 7.

The weather is fantastic right now. I should go running or something!

Wednesday Sep 25, 2013 #

6 PM

Cross Fit 1:07:21 intensity: (40:39 @1) + (4:32 @2) + (10:33 @3) + (10:32 @4) + (1:05 @5) 0.4 km (2:48:22 / km) +5m 2:38:28 / km
ahr:138 max:193

Whew, today's workout killed me. 5, 5, 5 of back squats (up to 125# - almost back to bodyweight!) 3 rounds of 15 pull ups, 20 unbroken wall balls, then 20, 40 and 60 double unders. Double unders didn't click until the final round (new record, 30) and the pull ups were really hard - still using a band. But the people in the gym are great and it was fun regardless.

Monday Sep 23, 2013 #

6 PM

Cross Fit 1:06:31 intensity: (59:46 @1) + (3:44 @2) + (3:01 @3)
ahr:104 max:171

Lots of snatches and some swinging on bars for fun at the end.

Friday Sep 20, 2013 #

Cycling 1:10:00 [1]

The commute. At least I made it both ways this time.

Thursday Sep 19, 2013 #

Cycling 40:00 [1]

So much for the benefits of altitude. Today I feel totally rubbish, despite sleeping for much of the last 24 hours.

Today is a special day though, because after 2 whole years, I finally get a desk in my lab! No more sitting in a cupboard! Definitely going up in the world...

Wednesday Sep 18, 2013 #


Heck, that was some endurance. Up at 6 to get Ben to Denver for 2pm, then planning on having an afternoon of fun before our red eye. Got a mega cracked windscreen two hours out of Denver, and had to turn the car in when we dropped Ben off. We were pretty shattered so hanging around the airport wasn't such a big deal. But then our 11.20 flight got pushed to 2.40 thanks to the fire at the fuelling station in Boston, and the whole thing was horrible. Slept intermittently at the gate for 2 hours (turns out food and bars all close at 9pm) then on the super short flight. Drove back to CT (thanks Rob). Rubbish way to end a holiday that was so fantastic I have no words to describe it. What a place!

Oh, and grizzly count reached 8, including one fine chap asleep on a fresh bison carcass. He was already full by the time we arrived, but he was making sure no one else got a look in. He'd already chased off a small pack of wolves, according to the chap who spotted the carcass at 4am and had watched it all day! Unfortunately binoculars were needed, and none of us had a camera powerful enough to take a good photograph.


Sunday Sep 15, 2013 #

Hill Walking 2:00:00 [1]

Long hike to Fairy Falls and then to the top of one of the Twin Buttes. Great company and spectacular scenery. Altitude not too much of a problem today.

Friday Sep 13, 2013 #

Hill Walking 2:00:00 [1]

Slightly frustrating walk around the Grand Canyon of the Yellowstone. Tried to loop inland and there was no junction with the returning trail, so had to back track a long way. But no bears on Friday 13th, in, as I realised when I got back, the location of the last fatal bear attack in Yellowstone. Win!

Tuesday Sep 10, 2013 #

4 PM

Cross Fit 59:17 intensity: (45:00 @1) + (9:40 @2) + (4:37 @3)
ahr:115 max:171

Cross Fit! Can't remember what we did as we scooted off to Boston straight after. Didn't finish though, long workout.

Monday Sep 9, 2013 #

6 PM

Cross Fit 1:00:54 intensity: (40:27 @1) + (1:30 @2) + (8:34 @3) + (10:23 @4) 0.4 km (2:32:15 / km) +4m 2:25:00 / km
ahr:123 max:186

After a mega warm up a mega work out. Football Gone Bad instead of Fight Gone Bad. 1 min each of DB Thrusters, box jumps, press ups, double unders and row, 3 times. Almost made it to Rx, though would have only managed about 2 thrusters a round. Tough, but a good crowd as always.

Sunday Sep 8, 2013 #


Today we went to Adam's 6th birthday party and had lots of good neighbourly chat. Our neighbours are great, we were very lucky to move here. Then I cooked tomato and asparagus sauce, spicy tomato jam, tomato based curry paste and bolognese sauce from scratch. Our house is finally tomato reduced. Not quite free, as our plants are still producing well. It's all going in the freezer to remind me of summer in a few month's time! Didn't do any exercise, not too bothered!

Saturday Sep 7, 2013 #


A late addition - this is last week's visit:

A very interesting place!
2 PM

Running 25:18 intensity: (12:28 @1) + (12:38 @2) + (12 @3) 3.54 km (7:09 / km) +41m 6:46 / km
ahr:142 max:162 shoes: X Talon 212s

Neither of us were feeling particularly sprightly today, so we just took an easy jog around the completely run down John Minetto State Park. Glad we ran, felt better afterwards. After this one we went to Kent Falls, which was great, then shared an enormo burger from JP Gifford and laughed at all the boarding school kids that dress like 50 year olds.

Anyone know who John Minetto was?

Friday Sep 6, 2013 #


What the hell's this?

eep bug

This is my friend Lynn's picture, but George and I saw one fluttering around down town on Wednesday too.

(rest day)

Meetings all day today and tired from all yesterday's fun.

Thursday Sep 5, 2013 #

5 AM

Cross Fit 1:12:44 intensity: (53:28 @1) + (12:34 @2) + (6:42 @3)
ahr:121 max:169

Got up stupid early before the US Open and did Cross Fit. Snatch skill work - I lifted a tiny amount a lot and it was fun. 5.30am is still stupid o clock though.

Wednesday Sep 4, 2013 #


I need help with an assignment for next week. Two questions, not really at all connected to each other. Don't worry about sounding stupid, as the assignment is all about common perceptions of your field.

1) If I told you I was studying 'control of signaling within neurons, and how it changes with age," what would that mean to you? What do you think I do all day? (Other than use Attackpoint, obviously).

2) What's the difference between DNA, RNA and protein? Why do we have them?

I've asked on Facebook too, but I think you lot will be braver :)


Also, I finally had some awesome luck, and Rob's birthday trip to the US Open is tomorrow for....Andy Murray's match!

EEEEeeeeee! Let's hope my usual luck doesn't return and result in his losing.
5 PM

Cross Fit 45:59 intensity: (12:53 @1) + (3:55 @2) + (15:41 @3) + (11:24 @4) + (2:06 @5)
ahr:137 max:196

The Apocalypse! Have wanted to do this workout since last December as it looks awesome, but I was away in the UK the last time the world was supposed to end. You have 30 minutes to try to make it through the workout. I made it to the final set, but was miles off finishing. Also had to sub planks for wall walks, as something I ate for lunch massively disagreed with me and going upside down made me want to vomit. I could also do no more than 4 burpees in a row without needing to take deep breaths. I felt like Alex, carrying on despite feeling grim! Did 6 unassisted pull ups at the end, but not in a row, and made it three times up the knotted rope all the way to the top for the first time ever. Winning! My arms and shoulders are so much stronger right now, it's dead cool.

"The Apocalypse"
30 minute AMRAP of:
5m, 10m, 15m, 20m, 15m, 10m, 5m Shuttle Run
25 Box Jumps [24"/20"]
25 Burpees
3 Rope Climbs
32 Double Unders
32 Abmat Sit ups
11 wall walks - did three then accumulated 2 mins of front plank due to potential vom action
20m Bear Crawl
26 Hand Release Push Ups
27 Cal Airdyne
27 Wall Balls
60 pull ups & 60 ring dips

Monday Sep 2, 2013 #


Happy Labour/sweat bucket day!

Sunday Sep 1, 2013 #


Should do something but it is absolutely disgusting outside. September, you're supposed to be the nice month! Stop pretending to be August.

Cycling 1:05:00 [1]

Cycled to Koffee to meet Emma, then cycled back the bonus way up to the top of East Rock. Very sweaty.

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