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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running23 5:18:09 33.6(9:28) 54.07(5:53) 348
  Orienteering2 1:23:01 4.88(17:01) 7.85(10:34) 178
  Cycling1 1:10:00
  Cross Fit10 54:55
  Total26 8:46:05 38.47 61.92 526
  [1-5]26 7:28:21

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Tuesday Sep 30, 2014 #

8 AM

Running 16:10 intensity: (33 @0) + (44 @1) + (1:59 @2) + (11:51 @3) + (1:03 @4) 2.81 km (5:45 / km) +31m 5:27 / km
ahr:162 max:178 shoes: 2014 Saucony cohesions

Another successful week! Legs a bit tired from the jump squats yesterday but otherwise nae probs. Even ran before 9 - jet lag might finally be over!

Cross Fit 5:12 [0]
ahr:121 max:132

Shoulder presses and side planks. Going to meet Dan at 10 to talk about slowly getting back into the gym. Looking forward to it!

Monday Sep 29, 2014 #

5 PM

Running 16:14 intensity: (44 @0) + (25 @1) + (1:42 @2) + (12:45 @3) + (38 @4) 2.8 km (5:48 / km) +40m 5:25 / km
ahr:160 max:178 shoes: 2014 Saucony cohesions

Yey, East Rock Trails! Stuffy today!

I got a Fitbit free through an offer from an antibody company. It seems pretty cool.

Cross Fit 5:00 intensity: (52 @0) + (1:16 @1) + (2:25 @2) + (27 @3)
ahr:143 max:159

Press ups, jump squats and sit ups.

Sunday Sep 28, 2014 #

Note

Just looked at entering Love The Lakes. Given if all goes well I will be running about 4.5 km a day maximum by then, $36 seems like a lot of money. Rec courses $10, but only go to orange.

Hmmm. Maybe not then, after all. Stick with doing 14 local meets instead for the same price.

Note

Has anyone been to Acadia in the week between Christmas and New Year? Want something fun to do with my parents and they've been to the White Mountains before. It helps if the location would naturally involved a drive through Framingham from New Haven, which makes Lake Placid etc less likely. Any suggestions?
10 AM

Orienteering 59:38 intensity: (30:00 @1) + (29:38 @3) 5.15 km (11:35 / km) +171m 9:56 / km
shoes: Integrators 5000

Forget to wear my HR strap - boo! The courses were very long at Tarrywile today, so I walked the first bit of the green, which was surprisingly quick, and then ran my 1.75 miles at the end. I was a bit all over the place on the first leg I ran, but after that it was grand. Maybe not in the best part of the map, but I saw some deer. I also saw a Hispanic mother and young daughter who were both very overweight out for a power walk, and thought "good for them" until I got closer and realised the Mum was holding a Ziploc bag full of biscuits and they were both gripping large bottles of Gatorade. I felt sad that they were trying to do the right thing but were going to consume about triple the number of calories they burned in the process.

The leaves are changing!

Saturday Sep 27, 2014 #

6 PM

Running 15:58 intensity: (1:07 @0) + (2:05 @1) + (2:43 @2) + (9:04 @3) + (59 @4) 2.82 km (5:40 / km) +23m 5:27 / km
ahr:155 max:177 shoes: 2014 Saucony cohesions

Rob joined me for a jaunt around the neighbourhood just before it got dark. I am constantly envious of his long legs. Today I was completely shattered and just read things all day. It was lovely after all the hectic travelling!

Friday Sep 26, 2014 #

6 PM

Running 19:31 intensity: (1:16 @0) + (8:36 @1) + (9:39 @2) 2.81 km (6:57 / km) +24m 6:40 / km
ahr:143 max:154 shoes: 2014 Saucony cohesions

Bleurgh. Long day, feeling a bit peaky, too many meetings. Just trundled a bit of the way home. Felt fine during, worse after.

Thursday Sep 25, 2014 #

9 AM

Running 16:05 intensity: (1:10 @0) + (38 @1) + (3:40 @2) + (10:37 @3) 2.81 km (5:43 / km) +25m 5:29 / km
ahr:157 max:174 shoes: 2014 Saucony cohesions

Eurgh, jet lagged! Managed to get up at 9.15 and went for a trundle. Felt very tired and very stiff.

Wednesday Sep 24, 2014 #

6 PM

Running 15:35 intensity: (1:15 @0) + (1:28 @1) + (3:04 @2) + (8:23 @3) + (1:25 @4) 2.82 km (5:31 / km) +19m 5:20 / km
ahr:158 max:178 shoes: Pink cohesions

Back around the neighbourhood - bit sad to be back but nice to not have to watch out for bears! Feeling a bit stuffed up so will be careful for the next few days.

Tuesday Sep 23, 2014 #

Note

Yuck. Got up at 4am Anchorage time, then travelled all day, got back to Hamden at 9.30pm. Only a brief 55 minute change at MSP, so no time to do anything. Shattered!

Monday Sep 22, 2014 #

Note

Do I have to come home? Don't want to!

Sunday Sep 21, 2014 #

Note

Port Lions was wonderful, I managed to run two days, not today though, knackered. Tomorrow is our final day in Alaska and I don't want to leave. I love it here.

Saturday Sep 20, 2014 #

12 PM

Running 15:36 intensity: (2:07 @0) + (2:19 @1) + (4:25 @2) + (6:45 @3) 2.43 km (6:26 / km) +59m 5:44 / km
ahr:149 max:168 shoes: X Talon 212s

Was going to explore across the bridge but it has been wet overnight and the wood was super slick in my X Talons. So explored further into the village instead - Port Lions was bigger than I had anticipated!

Friday Sep 19, 2014 #

9 PM

Running 14:25 intensity: (1:27 @0) + (1:22 @1) + (7:13 @2) + (4:23 @3) 2.47 km (5:50 / km) +8m 5:45 / km
ahr:148 max:166 shoes: X Talon 212s

Port Lions! Forest looked amazing but is also full of very large bears, so stuck around the town and finished off by crossing the bay on the footbridge. Gorgeous place!

Thursday Sep 18, 2014 #

Note

So, Alaska is totally awesome .
9 PM

Running 13:11 intensity: (22 @0) + (9 @1) + (50 @2) + (10:23 @3) + (1:27 @4) 2.44 km (5:24 / km) +4m 5:22 / km
ahr:164 max:176 shoes: X Talon 212s

Did a lot of walking uphill and very steep downhill at Girdwood today. Felt great at the start of the trundle after, then turned around and realised I had been going slightly downhill, and actually I was pretty whacked. Great but soggy day!

Wednesday Sep 17, 2014 #

Note

Went for a brief trundle once arrived in anchorage... It smells like Scotland! Made me very happy despite being very tired.

Got about fifteen minutes of really phenomenal glacier action on the plane before things clouded over. Never ever ever seen anything like that in my life. Worth five hours of chair kicking from the kid behind... Just!
8 PM

Running 14:01 intensity: (1:03 @0) + (1:18 @1) + (2:41 @2) + (8:59 @3) 2.45 km (5:44 / km) +11m 5:36 / km
ahr:155 max:170 shoes: X Talon 212s

Aforementioned brief trundle through the nice park along the bike path.

Tuesday Sep 16, 2014 #

Note

Feeling quite encouraged by progress - I obviously did too much on Sunday but it just took one night's sleep to feel normal again. Not sure quite how much I'll manage in Alaska (bears!), but will get back to it on my return if not. Then in October start Cross Fit again - going to talk to Dan about a slow ramp back in. Full classes are a bad idea, I'm pretty sure.

Short term goal - to run something every day till Christmas once I've recovered from Alaska.

Long term goal - to race every day of the spectator races at WOC2015. Right excited, as one might say.
7 AM

Running 14:17 intensity: (1:05 @0) + (3:04 @1) + (2:46 @2) + (7:22 @3) 2.43 km (5:52 / km) +11m 5:44 / km
ahr:153 max:174 shoes: 2014 Saucony cohesions

Much better this morning. Only 7 hours sleep but they were good ones, and was awake by 7.15, so went for a run. Framingham this evening, Alaska tomorrow!

Cross Fit 8:12 [0]
ahr:112 max:125

Some DB Deadlifts, single arm shoulder press, supermans and press ups.

Monday Sep 15, 2014 #

4 PM

Running 14:32 intensity: (1:48 @0) + (2:12 @1) + (4:49 @2) + (5:43 @3) 2.43 km (5:58 / km) +11m 5:50 / km
ahr:150 max:171 shoes: 2014 Saucony cohesions

Very tired this morning. Got 8 hours sleep but had crazy vivid dreams all night, which just wouldn't stop. Went to the Docs and got the 6 week OK for the IUD, which was great, it's really been tons better than I was expecting.

Had a good day at work despite being tired then ran a bit of the way home. Felt pretty bad once I finished and had to walk halfway home because Rob was waiting for a plumber. Hopefully sleep better tonight.

Sunday Sep 14, 2014 #

11 AM

Orienteering 23:23 intensity: (32 @0) + (16 @1) + (1:13 @2) + (6:41 @3) + (14:41 @4) 2.7 km (8:39 / km) +7m 8:32 / km
ahr:173 max:186 shoes: Integrators 5000

Orienteering! It seems Gay City is the only place I'm allowed to orienteer these days, and it was a gorgeous day for it. George very helpfully planned the red as three loops, so I just did one, and it was fun. I ran out of distance and was actually feeling pretty knackered by the last control, so I walked from there. One mistake where I overshot the shortest leg, but not too bad otherwise.

Then went to Mohegan State Forest which wasn't very exciting, but I did find the letterbox after realising its 1600 metres ish to a mile and not feet. It was fun!

Saturday Sep 13, 2014 #

3 PM

Running 13:41 intensity: (1:42 @0) + (39 @1) + (3:15 @2) + (8:05 @3) 2.44 km (5:37 / km) +33m 5:15 / km
ahr:151 max:174 shoes: 2014 Saucony cohesions

Needed a relaxing Saturday, and so slept in and spent the morning finishing watching Utopia - British TV Series, brilliant (but very violent, not for the squeamish, get it before HBO get their grubby hands on it and remake it). Then out for a wee run, and now going to use up as many tomatoes as possible because on Wednesday we go to Alaska!

Cross Fit 5:03 [0]
ahr:116 max:133

Some DB deadlifts and push presses.

Friday Sep 12, 2014 #

6 PM

Running 14:23 intensity: (4:14 @0) + (5:34 @1) + (4:04 @2) + (31 @3) 2.12 km (6:47 / km) +4m 6:43 / km
ahr:137 max:160 shoes: 2014 Saucony cohesions

Slow jog after work. It has been one hell of a week.

Cross Fit 6:15 intensity: (6:00 @0) + (15 @1)
ahr:119 max:137

Some goblet squats, rows and lunges, but the final set of lunges felt weird so I stopped.

Thursday Sep 11, 2014 #

5 PM

Running 11:08 intensity: (1:05 @0) + (39 @1) + (1:20 @2) + (7:54 @3) + (10 @4) 2.11 km (5:17 / km)
ahr:156 max:175 shoes: 2014 Saucony cohesions

Sneaked out from the lab just before it got dark.

Cross Fit 3:32 [0]

Some press ups, pistols and sit ups.

Wednesday Sep 10, 2014 #

8 AM

Running 12:20 intensity: (1:10 @0) + (2:52 @1) + (3:54 @2) + (4:24 @3) 2.12 km (5:49 / km) +9m 5:42 / km
ahr:148 max:168 shoes: 2014 Saucony cohesions

Woke up "naturally" (it was probably Rosie in stealth mode) at 7.45 and felt a bit stuffed up from the sore ear but better than yesterday, so went for a turn. Long sleeves this morning, back to the best season after last week's rude interruption.

Cross Fit 3:12 intensity: (1:17 @0) + (1:55 @1)
ahr:133 max:143

Bear crawls and sit ups.

Tuesday Sep 9, 2014 #

Note

Back to feeling whacked today and a lot to do at work, so no running. slept very badly again, so hopefully it's just a result of that.

Monday Sep 8, 2014 #

6 PM

Running 11:44 intensity: (54 @0) + (1:40 @1) + (5:02 @2) + (4:08 @3) 2.11 km (5:33 / km) +8m 5:27 / km
ahr:150 max:171 shoes: 2014 Saucony cohesions

Didn't feel too bad when I woke at 8.15 and was cognitively okay today despite lack of sleep. Ran back from Pepboys having replaced our front headlight for the bazillionth time. Sore throat, hopefully just dehydrated.

Cross Fit 6:43 [0]
ahr:108 max:128

Deadlifts, shoulder presses and OH carries.

Sunday Sep 7, 2014 #

5 PM

Running 14:15 intensity: (3:23 @0) + (6:35 @1) + (4:11 @2) + (6 @3) 2.11 km (6:45 / km) +4m 6:41 / km
ahr:137 max:155 shoes: 2014 Saucony cohesions

Was feeling very tired today so set my watch for recovery pace. Then proceeded to not sleep because they were painting new lines on our roads at 1 in the morning.

Saturday Sep 6, 2014 #

4 PM

Running 12:12 intensity: (54 @0) + (23 @1) + (3:02 @2) + (7:53 @3) 2.13 km (5:43 / km) +9m 5:36 / km
ahr:156 max:174 shoes: 2014 Saucony cohesions

Back from the conference after dropping off awesome Glaswegian/Dane Martin and his girlfriend Disa. Massive storm just after we arrived, so I took the opportunity of running when it was slightly cooler right after. Glad this is it for these crazy temperatures, they didn't help this week.

It was a shame to miss so much of the conference but I didn't feel I had a choice, and I don't feel completely wrecked now, which is a bonus. The organisers are insane to schedule it so poorly, ridiculously long days. Having said, too tired to do some exercises today, and am very much looking forward to a long sleep. We'll see what Rosie has to say about that...

Friday Sep 5, 2014 #

8 AM

Running 10:38 intensity: (1:04 @0) + (56 @1) + (1:38 @2) + (5:23 @3) + (1:37 @4) 1.84 km (5:47 / km) +5m 5:42 / km
ahr:157 max:176 shoes: 2014 Saucony cohesions

Felt okayish when I woke this morning and went for the run, which felt alright. But by mid afternoon I could barely keep my eyes open and had to have a nap at the beach instead of the second part of the afternoon session. We didn't stay for the party, but did have a great time hanging out at the banquet with a pair of Italians who were just like us and some Edinburgh people.

Thursday Sep 4, 2014 #

7 AM

Running 11:41 intensity: (41 @0) + (38 @1) + (1:55 @2) + (8:20 @3) + (7 @4) 1.85 km (6:20 / km) +2m 6:18 / km
ahr:154 max:175 shoes: 2014 Saucony cohesions

Managed to get up in the morning this time, skipping the end of the session was a good idea. Found a little trail that was much nicer than running along the road.

Cross Fit 4:22 intensity: (2:40 @0) + (1:33 @1) + (9 @2)
ahr:132 max:145 shoes: 2014 Saucony cohesions

Had the energy to do some squats, press ups and sit ups.

Wednesday Sep 3, 2014 #

9 PM

Running 10:09 intensity: (25 @0) + (6 @1) + (20 @2) + (4:50 @3) + (4:28 @4) 1.87 km (5:26 / km) +5m 5:22 / km
ahr:169 max:179 shoes: 2014 Saucony cohesions

Have been at a Cold Spring Harbor Conference this week and it has been quite hard. For some reason they think it's fine to start sessions at 9am and finish at 11.40pm, then house half the people off site with a half hour shuttle wait and ride in between. I was very glad I hadn't just arrived from Europe, or it would have been a massive waste of money!

Tonight we skipped the end of the last session and I managed to squeeze in a run when we got back to the crap motel. Very picturesque, as you can see.

Tuesday Sep 2, 2014 #

11 AM

Running 10:23 intensity: (48 @0) + (26 @1) + (1:44 @2) + (5:03 @3) + (2:22 @4) 1.85 km (5:37 / km) +3m 5:34 / km
ahr:160 max:179 shoes: 2014 Saucony cohesions

Oof, summer came just as it was supposed to finish! Lots of sorting this morning before we go to Cold Spring Harbor this afternoon. Snuck a run in between everything. Now I remember how summer usually feels I am even more grateful for our beautifully mild one this year!

Cross Fit 7:24 [0]
ahr:72 max:72

DB deadlifts & shoulder presses, followed by supermans and press ups.

Monday Sep 1, 2014 #

Cycling 1:10:00 [1]

Managed to sleep for tiny sections of last night's red eye, then just about dragged myself into town on the bike to meet Heather after she ran the New Haven 20k. As usual, they picked one of the hottest days of the year for that race, and I was very glad to be not doing it! Went back to bed afterwards and slept pretty much till the next morning, apart from a quick evening curry break.

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