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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running16 9:58:36 62.45(9:35) 100.51(5:57) 967
  Orienteering7 9:30:50 36.68(15:34) 59.03(9:40) 1498
  Cross Fit3 2:45:30 0.19 0.3
  Recovery3 2:43:08 13.49(12:05) 21.71(7:31) 246
  Total28 24:58:04 112.81 181.56 2711
  [1-5]28 20:55:07

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Sunday Nov 30, 2014 #

Note

Have started using my DOMA again - maps from the last few weeks at: http://sprintseries.org/doma/index.php?user=becks

Today's final control mistake is particularly agonising!
10 AM

Orienteering 1:13:35 intensity: (2:50 @0) + (2:30 @1) + (7:35 @2) + (46:13 @3) + (14:27 @4) 8.58 km (8:34 / km) +319m 7:14 / km
ahr:165 max:183 shoes: Integrators 5000

Hmm...mixed feelings about today. Two obvious big mistakes - the first attacking number 7 from above rather than below - lots of windblow and crag was unclear from above but massive from below. Then ran right to the final control, but the flag was hung very low and it was surrounded by a group of guys taking a very long time to do a bearing, so I never saw it. Cue re-attack from up the hill, then overshoot to below, before eventually returning to the same boulder I started at. Booo. Very frustrating way to end. Thought I was running okay but I think that only applied to the flat and downhills, because I was a long long way back from the big boys, 4 mins per km. Despite those two mistakes I don't think I lost ten minutes on them! Work to do! Definitely out of puff and sore legged on the ups.

Time here includes a warm up jog to the bathroom and a short warm down after to get up to distance.

Saturday Nov 29, 2014 #

1 PM

Recovery 1:10:18 intensity: (40:00 @0) + (26:18 @1) + (4:00 @2) 8.59 km (8:11 / km) +153m 7:31 / km
ahr:133 max:152 shoes: X Talon 212s

After a lovely brunch with my Italians, I took a recovery run up at West Rock. I expected it to feel tough, and it actually felt pretty wonderful. Easily staying well below 70%, not too slow considering the trails. A bit stiff by the end, but walked it off. Nice!

Friday Nov 28, 2014 #

12 PM

Orienteering 1:40:11 intensity: (23:12 @0) + (26:47 @1) + (40:25 @2) + (9:47 @3) 8.6 km (11:39 / km) +281m 10:01 / km
ahr:141 max:173 shoes: Integrators 5000

Then to Harriman for a snowy epic! It will be titled "Until the Cliffs turn to Boulders," but I am currently too shattered from the foot of snow and gorgeousness to write it!

Thursday Nov 27, 2014 #

10 AM

Orienteering 1:24:25 [3] 8.63 km (9:47 / km) +192m 8:48 / km
shoes: Integrators 5000

Out to the Fells for a girlie Thanksgiving party. We orienteered all together and it was a lot of fun. I can't say I read my map very much, but that was okay. Then we ate lots of yummy food for the whole rest of the day.

Wednesday Nov 26, 2014 #

3 PM

Running 55:43 intensity: (2:33 @0) + (15:33 @1) + (24:09 @2) + (13:28 @3) 7.58 km (7:21 / km) +106m 6:52 / km
ahr:147 max:165 shoes: X Talon 212s

Zan joined me early and we drove to Newton before the rain turned to snow. The drive was easier than expected and so we hung out in Newton for a little while before driving out for a run. By then it was slushy snowy hailey rainy stuff, and we had a fun time looping around just before it got dark.

Tuesday Nov 25, 2014 #

4 PM

Running 46:39 intensity: (4:13 @0) + (6:10 @1) + (17:50 @2) + (18:26 @3) 7.47 km (6:15 / km) +96m 5:52 / km
ahr:150 max:168 shoes: 2014 Saucony cohesions

Felt a bit tired earlier on in the day but after an afternoon of trying to resist bringing home pet rats I strapped on the headlamp and set out. Headlamp was seriously annoying until I came up with a pigtail arrangement that clamped the stupid thing into place. Then it was a real pleasure to run, a little through the woods and some on the roads. Still quite warm - all ready for the first storm of the season tomorrow!

Monday Nov 24, 2014 #

7 PM

Running 43:37 intensity: (2:58 @0) + (7:40 @1) + (23:00 @2) + (9:59 @3) 7.49 km (5:49 / km) +47m 5:39 / km
ahr:147 max:164 shoes: 2014 Saucony cohesions

Easy run home. Long day in the lab and pretty tired, but running felt good. Insanely warm outside given how freezing Saturday was.

Sunday Nov 23, 2014 #

11 AM

Orienteering 1:09:23 intensity: (1:05 @0) + (2:48 @1) + (16:56 @2) + (48:34 @3) 7.5 km (9:15 / km) +262m 7:53 / km
ahr:157 max:174

Tired legs today at the Blue Hills and pretty tired brain too. Made some absolutely ridiculous mistakes at the start, then finally got it together a bit more by the end. No flow at all, but more accurate at least by the end. Looking forward to remembering to bring my shoes next time, though I was very appreciative of all the ones Alex let me borrow. Gorgeous day in the Boston, remarkably warm. On the way home a pick up truck tried to throw an empty rubbish bin at me on the Interstate, so that was fun.

Saturday Nov 22, 2014 #

11 AM

Orienteering 1:07:40 intensity: (4:20 @0) + (1:51 @1) + (11:08 @2) + (47:17 @3) + (3:04 @4) 7.52 km (9:00 / km) +155m 8:09 / km
ahr:159 max:177

Lynn Woods Ilti-whatsit! Alex and Ed has planned a peg relay and despite failing at the start of the day (I left all my O' shoes in CT) I actually managed to have fun at Lynn Woods. I have essentially zero confidence but I'm usually right. Hopefully that will build over the next few months. A long way behind Alex but some quality alone time with me and a map was just what I needed. Didn't cope well with any of the distractions that appeared. Long way to go!

Friday Nov 21, 2014 #

Note

Okay, am I going to drive to Boston this weekend and on Wednesday evening? Acjospe is not allowed to vote on this one :)
4 PM

Recovery 48:22 intensity: (3:39 @0) + (33:22 @1) + (11:21 @2) 7.47 km (6:28 / km) +47m 6:16 / km
ahr:139 max:151 shoes: 2014 Saucony cohesions

Everything ran over today but just managed to sneak out as the sun was setting. Recovery HR felt good actually, decent pace throughout and legs feeling fine.

Thursday Nov 20, 2014 #

8 AM

Running 42:24 intensity: (30 @0) + (1:24 @1) + (7:06 @2) + (31:08 @3) + (2:16 @4) 7.47 km (5:40 / km) +84m 5:22 / km
ahr:161 max:177 shoes: 2014 Saucony cohesions

Yey, softer stuff! Ran into work. Teaching two sections per day at opposite ends of the day is really quite exhausting. Only one more double to go though - my last teaching at Yale ever!

Wednesday Nov 19, 2014 #

10 AM

Running 37:47 intensity: (1:14 @0) + (2:21 @1) + (11:09 @2) + (22:24 @3) + (39 @4) 6.49 km (5:49 / km) +66m 5:32 / km
ahr:156 max:178 shoes: 2014 Saucony cohesions

Run to the lecture from lab. Brrrr! Also, need to run on some soft stuff. Too much pavement this week.

Tuesday Nov 18, 2014 #

10 AM

Running 36:57 intensity: (1:54 @0) + (3:06 @1) + (14:17 @2) + (17:40 @3) 6.48 km (5:42 / km) +37m 5:32 / km
ahr:152 max:166 shoes: 2014 Saucony cohesions

Easy jog into work. Spent all day slicing brains, which is not technically difficult but physically quite crippling. Back very tight now.

Monday Nov 17, 2014 #

Note

They put it publicly available on YouTube, so I don't think I'm wrong in sharing my students doing the best scientifically accurate protest video I've seen in a while.

https://www.youtube.com/watch?v=azj-0TOS8uo

5 PM

Running 38:50 intensity: (55 @0) + (13:07 @1) + (18:15 @2) + (6:33 @3) 6.49 km (5:59 / km) +63m 5:42 / km
ahr:147 max:168 shoes: 2014 Saucony cohesions

Grotty night for a run home. Stopped forever every time I crossed a road. I think I need to wear flashing things, it felt very dark out there tonight. Nearly stood on a skunk, did a nice twizzle thing in the air to avoid it.

Sunday Nov 16, 2014 #

Note

Just tried, unsuccessfully, to rejoin the Payne Whitney gym. they have managed to buy an online sign up system which has surprised even me with it's utter level of ridiculousness. And I've used their global shipping software.

I am really in a fuddle about what to do. I love my cross fit gym for training, but they have messed around with the membership structure so that now I pay the same fees for two classes a week instead of 3. I have told them that after three years of business that seems a little unacceptable, but no budge from them. So I don't feel I can renew. They have also started this nonsense marketing campaign about being "Hamden's Number One weight loss experts" which is a little bit like me saying I am Hamden's number 2 neuroscientist. Annoying and pointless.

Payne Whitney is crap but cheap. But all my new found rope skills and kipping will disappear.

Other Cross Fit gyms - mostly a bit meh, although New Haven Cross Fit at least offers what is pretty much my original package from the gym I love. There is also one in West Haven that looks great, but being in the opposite direction to home and work - not so great.

I looked at the Edge which has ropes to climb and things but those huge gyms are just gross.

Ugh. I am getting wound up about making a decision. I really just want to stick with my original gym, but 8 classes for the same price as 12? How is that a thing?!

UGH!
2 PM

Running 35:04 [3] 6.51 km (5:23 / km) +35m 5:15 / km
shoes: 2014 Saucony cohesions

Had to sink a brain in sucrose so Rob dropped me at the lab after a disappointing trip to REI, and I ran home. Felt tired at first but good by the end.

Saturday Nov 15, 2014 #

4 PM

Running 38:08 intensity: (2:12 @0) + (9:16 @1) + (20:10 @2) + (6:30 @3) 6.5 km (5:52 / km) +61m 5:36 / km
ahr:147 max:171 shoes: 2014 Saucony cohesions

Easy run around the neighborhood as it got dark. We were supposed to work on the grant all day today, instead we walked to Whitneyville for the weekend's food, raked the leaves, planted the garlic (thanks Eddie! - amazing!), filled up the compost bins with dead marigolds, and I started actually doing a semi decent job of coaching the awesome Izzy B.

I have yet to open the grant document :)

Friday Nov 14, 2014 #

Note

George and Charlie (and anyone else!) - any trail tips for Nassahegon State Forest?
4 PM

Running 34:03 intensity: (1:07 @0) + (3:47 @1) + (8:39 @2) + (18:43 @3) + (1:47 @4) 6.5 km (5:14 / km) +20m 5:09 / km
ahr:158 max:178 shoes: 2014 Saucony cohesions

Quick nip around the neighbourhood before it got dark. A long day at home of homework marking (I now have an extra Section) and grant writing - not living the academic dream today! Felt surprisingly good once I got out of the door, given what an exhausting week this has been.

Thursday Nov 13, 2014 #

Note

My garmin not logging my distance when I started running this morning may have saved my legs or my life!

7 AM

Running 7:51 intensity: (56 @0) + (31 @1) + (1:02 @2) + (5:22 @3) 1.16 mi (6:46 / mi)
ahr:154 max:164 shoes: 2014 Saucony cohesions

The first part of my run with my potential life saving garmin failure!

Running 27:01 intensity: (24 @0) + (18 @1) + (1:55 @2) + (20:15 @3) + (4:09 @4) 5.31 km (5:05 / km) +23m 4:59 / km
ahr:167 max:178 shoes: 2014 Saucony cohesions

Then the rest, once I'd calmed down a bit!

Wednesday Nov 12, 2014 #

Note

More teaching based disasters. Felt intermediate today - worse than yesterday but better than Monday. Hopefully the fault of the late night last night.

Tuesday Nov 11, 2014 #

Note

Felt much better today but spent it all in NYC, and didn't have the wherewithal to get up early enough to run.

Monday Nov 10, 2014 #

Note

Felt awful all day. Only made it to 3pm then came home and slept for nearly 12 hours.

Sunday Nov 9, 2014 #

10 AM

Orienteering 1:15:18 intensity: (54 @0) + (1 @1) + (3:55 @2) + (1:08:30 @3) + (1:58 @4) 8.69 km (8:40 / km) +148m 7:59 / km
ahr:164 max:178 shoes: Integrators 5000

Much better today. Decided to channel Pavlina and go steady but strong (ish) and try not to lose any significant time. It worked. And I took almost exactly the same time as Pavlina. I enjoyed the course, Magnus did an excellent job. Ran for longer than I should have done probably.

Saturday Nov 8, 2014 #

11 AM

Orienteering 1:40:18 intensity: (1:19 @0) + (14:02 @1) + (30:27 @2) + (53:47 @3) + (43 @4) 9.51 km (10:33 / km) +141m 9:49 / km
ahr:155 max:176 shoes: Integrators 5000

Had a really bad time out there on today. Grotty area, lots of thick green, lots of angry stomping when I ran out of distance halfway round and still had to wade through lots of crap to get back. Not the best. Big mistakes too.

Friday Nov 7, 2014 #

9 AM

Running 30:32 intensity: (2:03 @0) + (57 @1) + (1:37 @2) + (22:39 @3) + (3:16 @4) 5.66 km (5:23 / km) +44m 5:11 / km
ahr:162 max:180 shoes: 2014 Saucony cohesions

Got stuck in traffic and couldn't make it out for my run before lab meeting, but went out between other talks we had today. Happy to get out, slept badly last night after more bad lab finance news.
4 PM

Cross Fit 1:04:32 intensity: (46:43 @0) + (8:33 @1) + (6:53 @2) + (2:23 @3) 0.3 km (3:35:07 / km)
ahr:121 max:170

Lots of strength work on the legs. Maybe not the best plan right before the weekend, but what the hell - I'm not out there to run fast.

Thursday Nov 6, 2014 #

9 AM

Running 36:31 intensity: (56 @0) + (4:08 @1) + (7:59 @2) + (19:32 @3) + (3:56 @4) 5.65 km (6:28 / km) +62m 6:08 / km
ahr:159 max:181 shoes: 2014 Saucony cohesions

Ran around East Rock woods. Hungry. Felt tired at the start, but pretty good by the end, aside from being ravenous.

Wednesday Nov 5, 2014 #

10 AM

Recovery 44:28 intensity: (11:59 @0) + (19:53 @1) + (9:14 @2) + (3:22 @3) 5.65 km (7:52 / km) +46m 7:34 / km
ahr:139 max:162 shoes: 2014 Saucony cohesions

Recovery pace jog to lecture. HR all over the place at first, concerned I was uber sick. But then it settled down and made more sense.
5 PM

Cross Fit 29:39 [0]

Part of Cross Fit before I remembered my HRM.

Cross Fit 29:07 intensity: (21:47 @0) + (6:40 @1) + (40 @2)
ahr:117 max:149

And the part after. Lots of pull ups, press ups and squats.

Tuesday Nov 4, 2014 #

3 PM

Running 11:45 [1] 1.59 km (7:23 / km) +6m 7:15 / km

Eurgh. Stayed home today as I had a ton of teaching based things to do anyway. Feel very tired, not too foggy head wise but very low in motivation. So just squeezed out a very slow mile before it got dark. Another early night tonight. Might be fighting a bug, everyone in the lab was ill last week. No HR data because running shoes and monitor were in the car, which was not where I was.

Monday Nov 3, 2014 #

Note

Eurgh. I guess this weekend was a little too high intensity after all. I don't feel awful, but mildly foggy head and no inclination to exercise whatsoever. Hopefully a good night's sleep will fix me.

Sunday Nov 2, 2014 #

Note

Today's favourite photo:

Untitled

And despite the atrocious weather, things looked pretty amazing yesterday too:

DSC01393
11 AM

Running 32:00 intensity: (2:27 @0) + (1:42 @1) + (4:36 @2) + (18:13 @3) + (5:02 @4) 5.77 km (5:33 / km) +47m 5:20 / km
ahr:161 max:180 shoes: Integrators 5000

3 sprints at Bethel Schools. My worst navigation of the day was getting to the complex, as 302 was closed (did the Obamas visit Danbury today too?) and I had to drive in ever decreasing circles to find the start. Ran hard but not all out sprint hard, and aside from one dodgy description that I had to take a guess on (right guess) navigation was good once I remembered what scale was.

Then had lunch at the delightful Hidden Valley Eatery in Washington (George, Charlie, definitely worth a trip), then climbed Mount Tom (the CT version), then came home and yanked most things out of the garden. Busy day yet relaxing.

Saturday Nov 1, 2014 #

9 AM

Cross Fit 42:12 intensity: (28:54 @0) + (1:48 @1) + (3:09 @2) + (5:13 @3) + (3:08 @4)
ahr:126 max:184

KBS and box jumps. I picked a high box and it was hard. Glad to have got out of bed this morning.

Running 43:44 intensity: (2:14 @0) + (7:30 @1) + (16:00 @2) + (16:52 @3) + (1:08 @4) 5.67 km (7:43 / km) +170m 6:43 / km
ahr:152 max:177 shoes: X Talon 212s

Then drove up to the north end of West Rock to go for a run. It was a bit soggy but the foliage is spectacular - going to try and force Rob out there this afternoon with a camera. Really really enjoyed being out, but had the wrong footwear for the slippy rocks at the start, so was very over cautious.

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