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Training Log Archive: Becks

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Tennis6 5:50:22 8.11(43:12) 13.05(26:51) 3
  Running10 5:03:42 31.94(9:31) 51.4(5:54) 665
  Cycling3 3:00:00
  Cross Fit6 1:59:45 0.62 0.99 3
  Tempo run2 1:39:39 10.76(9:16) 17.32(5:45) 148
  Long run1 1:39:06 10.0(9:55) 16.09(6:09) 254
  Intervals2 1:14:15 7.19(10:20) 11.56(6:25) 92
  Orienteering1 1:12:44 4.59(15:50) 7.39(9:50) 246
  Hills1 45:20 4.65(9:45) 7.48(6:04) 77
  Yoga2 29:20
  Recovery1 25:55 2.25(11:31) 3.62(7:10) 9
  Stretching1 8:58 0.01(16:02:02) 0.01(9:57:47)
  Total26 23:29:06 80.11 128.93 1497
  [1-5]25 17:28:38
averages - rhr:48

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Wednesday Sep 30, 2015 #

6 PM

Running 28:54 intensity: (58 @0) + (1:56 @1) + (14:00 @2) + (12:00 @3) 4.96 km (5:49 / km) +55m 5:31 / km
ahr:146 max:165 shoes: Shiny red Sauconys

Running some of the way home from work with some hills.

Tuesday Sep 29, 2015 #

8 PM

Tennis 51:44 intensity: (51:05 @0) + (39 @1) 1.69 km (30:35 / km) +1m 30:29 / km
ahr:101 max:131

Went out to try out Rob's birthday tennis racquet before the onslaught of days of rain. The courts were a bit slippy but it was fun with no one else out there. Then some very loud Chinese guys arrived and were trying to dry the court with a towel. They had been going for 30 minutes when we left at nine. I was desperate for it to start raining right then.

Monday Sep 28, 2015 #

8 AM

Running 28:47 intensity: (20 @0) + (8:20 @1) + (20:07 @2) 4.02 km (7:09 / km) +56m 6:41 / km
ahr:136 max:148 shoes: Shiny red Sauconys

Recovery shuffle. Should have gone straight to work but wanted to go in the woods instead. It was the right decision.

Cross Fit 15:21 intensity: (14 @0) + (13 @1) + (8:33 @2) + (6:21 @3) 0.25 km (1:00:55 / km)
ahr:148 max:167

Freeletics was a bit harder today. Only one more this week.

Sunday Sep 27, 2015 #

10 AM

Running 3:21 intensity: (15 @0) + (32 @1) + (23 @2) + (2:11 @3) 0.45 km (7:26 / km) +27m 5:43 / km
ahr:145 max:157

Orienteering 1:12:44 intensity: (3 @0) + (2:13 @2) + (1:03:51 @3) + (6:37 @4) 7.39 km (9:50 / km) +246m 8:26 / km
ahr:166 max:181 shoes: Integrators 5000

There is some strength back in my running - it's coming along. There was a lot of physical toughness required today, and I had it about two thirds of the time. I was orienteering a bit reactively, as opposed to proactively, but that's lack of practice. Some loss of concentration when I spider crawled down my sports bra and bit me. No joke. It really hurt!

Saturday Sep 26, 2015 #

4 PM

Running 28:48 intensity: (24 @0) + (2:28 @1) + (5:16 @2) + (20:40 @3) 5.38 km (5:21 / km) +58m 5:05 / km
ahr:154 max:172 shoes: Shiny red Sauconys

Neighbourhood after a day of finally settling back into the house - replenishing everything and tidying up a bit. Feels a bit less bad to be home. Running felt good - happy. Love the weather.

Cross Fit 2:48 intensity: (25 @0) + (22 @1) + (30 @2) + (34 @3) + (57 @4) 0.43 km (6:34 / km)
ahr:153 max:183 shoes: Shiny red Sauconys

Very short workout from Freeletics today!

Stretching 8:58 intensity: (8:25 @0) + (33 @1) 0.01 km (9:57:47 / km)
ahr:103 max:133

So followed it with some quality stretchy time. These stretches also felt good.
7 PM

Cycling 50:00 [1]

Cycle to Yale Cabaret and back. Caught Rivka on the way in, finishing off her Sabbath stroll, then spent a fun evening with the ladies being not a fan of Pony William.

Friday Sep 25, 2015 #

7 AM

Hills 45:20 intensity: (13 @0) + (1:10 @1) + (7:34 @2) + (31:28 @3) + (4:55 @4) 7.48 km (6:04 / km) +77m 5:46 / km
ahr:159 max:185 shoes: Shiny red Sauconys

This week's Lauren workout was Number 1, the Powerstation. 6 x 30 second hill sprints in the middle of a longer run. Was tired when I left the house but the sprints felt good - focussed on engaging the glutes (they're your power station) and felt pretty speedy and was working hard. Good start to the day.

Thursday Sep 24, 2015 #

6 PM

Running 26:25 intensity: (58 @0) + (44 @1) + (7:49 @2) + (16:54 @3) 3.71 km (7:07 / km) +120m 6:08 / km
ahr:152 max:170 shoes: Shiny red Sauconys

Wanted something a bit not flat road but also not too long, so did a ten minute hill climb on West Rock. Then I found a NEW TRAIL that I hadn't ran down before and the whole thing was timed perfectly and felt much better than I was worried it might. My right knee has twinged occasionally and my outer core is sore from tennis. But once I warmed up it didn't twinge at all. Hopefully nothing serious. Need to build my tennis muscles a bit more gently I think.

Cross Fit 23:44 intensity: (12:48 @0) + (3:28 @1) + (2:11 @2) + (5:17 @3) 0.24 km (1:40:08 / km) +1m 1:38:04 / km
ahr:114 max:165 shoes: Shiny red Sauconys

Ten minutes Freeletics workout - my slight gaming of their new assessment system is generating me much more suitable workouts. Then ten minutes of proper stretchy time, which I definitely needed.

Wednesday Sep 23, 2015 #

8 AM

Intervals 30:04 intensity: (1:08 @0) + (1:08 @1) + (7:33 @2) + (16:43 @3) + (3:28 @4) + (4 @5) 4.52 km (6:39 / km) +34m 6:25 / km
ahr:154 max:190 shoes: Shiny red Sauconys

Caught up with yesterday's intervals which I missed thanks to a too leisurely morning. 200, 200, 400, 200, 200. Much better than last time but still not good. I got something right in tennis yesterday with court positioning as my inner thighs are rather tough.

Cycling 1:10:00 [1]

Cycle into work and back. Nice.

Tuesday Sep 22, 2015 #

10 AM

Tennis 45:44 intensity: (39:22 @0) + (6:22 @1) 1.69 km (27:03 / km) +1m 26:58 / km
ahr:109 max:131 shoes: Shiny red Sauconys

Rob is away for a few days and I already worked 3 day in the space of two over Fri/Mon, so I stayed home and played some mid morning tennis before heading to work. Some really really good shots today. It is encouraging to do something new in a while and progress rapidly, as opposed to fight the inevitable decline.
10 PM

Yoga 10:00 [0]

Very basic yoga stretches, from a beginner's yoga routine. I was very very stiff this evening.

Monday Sep 21, 2015 #

8 PM

Recovery 25:55 intensity: (12:10 @0) + (13:27 @1) + (12 @2) + (6 @3) 3.62 km (7:10 / km) +9m 7:04 / km
ahr:120 max:158 shoes: Shiny red Sauconys

Very easy recovery after a longer day than planned at week. Felt good actually, but scratchy throat afterwards. Allergies?

Cross Fit 9:54 intensity: (1:50 @0) + (4:27 @1) + (3:37 @2)
ahr:129 max:142

Quick Freeletics while Michael finished cooking. Much better workout length this time.

Sunday Sep 20, 2015 #

Note

A wonderful relaxing day. Took advantage of the gorgeous weather to drag a pair of Rob's friend who are visiting NYC out to Storm King. There was a pretty rubbish concert on but still plenty of quiet places to be found, and some really fun new work on the top of the hill. Then a drive to the top of Bear Mountain and I got the urge to run through the gorgeous woods, but I was in a dress and it was nearly dark. Soon!

Saturday Sep 19, 2015 #

2 PM

Tennis 1:10:47 intensity: (50:22 @0) + (18:29 @1) + (1:56 @2) 2.38 km (29:43 / km) +1m 29:39 / km
ahr:115 max:148 shoes: Shiny red Sauconys

More tennis with Rob! I'm surprised how much better we're getting, we had some really good rallies today. When I get tired I still have very little shoulder control though. Tend to whack it a bit too much.
5 PM

Running 26:46 intensity: (31 @0) + (39 @1) + (5:57 @2) + (17:45 @3) + (1:54 @4) 4.83 km (5:33 / km) +45m 5:18 / km
ahr:155 max:183 shoes: Shiny red Sauconys

Went for a run once it cooled off, felt better and did a mini progression. Just a mini one though.

Yoga 19:20 [0]
ahr:91 max:115

Stiff from 12 hours in the lab, tennis and running so tried a yoga app. Did a post run workout and I was sooooo bad, I am currently very tight. Need to try to do this more. Does anyone have a good app/website recommendation? Kpop?

Friday Sep 18, 2015 #

7 AM

Running 25:22 intensity: (8 @0) + (7 @1) + (2:32 @2) + (22:21 @3) + (14 @4) 4.69 km (5:25 / km) +38m 5:12 / km
ahr:161 max:175 shoes: Shiny red Sauconys

Finally grew a pair and got up at an early time and ran towards work. It was fine after the first couple of minutes.

Cross Fit 7:58 intensity: (3:57 @0) + (1:27 @1) + (33 @2) + (2:01 @3) 0.08 km (1:42:08 / km) +2m 1:30:32 / km
ahr:128 max:165

Freeletics have changed their athlete assessment jobbie so I re-did that, lying a bit to say I was less fit than I was. The workouts it generated are much more like what I want now. No 200 burpees to start the week.

Running 8:27 intensity: (1 @1) + (42 @2) + (5:53 @3) + (1:51 @4) 1.61 km (5:15 / km) +12m 5:03 / km
ahr:164 max:178 shoes: Shiny red Sauconys

Jogged to Blue State past some amazing construction on Prospect. Pretty sure Tiny Feet would be a big fan.

Wednesday Sep 16, 2015 #

Note
rhr:48

I have been feeling on the edge of ill the last few days - stomach has not been co-operating and extremely tired. Spent Monday in Manhattan for work and it was a really late night getting back, so last night I slept for 10 hours or so. A bit better today but still not sure I should run. Resting pulse is alright so hopefully just seasonal allergies. (Using an iPhone sleep app to do resting pulse - it doesn't work every day as you have to hold still and Rosie is usually headbutting my hand because she wants breakfast).
6 PM

Tennis 47:49 intensity: (39:14 @0) + (8:30 @1) + (5 @2) 1.94 km (24:40 / km)
ahr:110 max:136

Played tennis with Rob. It got dark and there were floodlights, but I didn't enjoy it as much as during the day. Also my arm hurts after a day of pipetting. My back hand is improving though!

Running 20:21 intensity: (19 @0) + (19 @1) + (3:26 @2) + (16:17 @3) 3.73 km (5:28 / km) +33m 5:14 / km
ahr:156 max:171 shoes: Shiny red Sauconys

Ran a "long" way home.

Sunday Sep 13, 2015 #

Cross Fit 1:00:00 [1]

3 or 4 hours of heavy lifting in the garden, counted as one. Pretty stiff and tired now!

Saturday Sep 12, 2015 #

12 PM

Tennis 1:11:51 intensity: (55:19 @0) + (14:34 @1) + (1:58 @2) 2.95 km (24:20 / km)
ahr:113 max:144 shoes: Shiny red Sauconys

Needed a break from running today and so Rob and I played tennis again! I got some excellent back hands in but was tired and a bit spaced. Managed to select the only wet bit of daylight to play in, but that meant we had the courts to ourselves.

Friday Sep 11, 2015 #

9 AM

Running 43:08 intensity: (25 @0) + (4:08 @1) + (15:10 @2) + (23:25 @3) 7.09 km (6:05 / km) +80m 5:46 / km
ahr:148 max:165 shoes: Shiny red Sauconys

Easy run into work. Gossip run time, no one to gossip with :( Woe is me.

Thursday Sep 10, 2015 #

6 PM

Tempo run 46:51 intensity: (38 @0) + (3:04 @1) + (8:19 @2) + (20:44 @3) + (14:06 @4) 8.27 km (5:40 / km) +90m 5:22 / km
ahr:161 max:186 shoes: Shiny red Sauconys

I needed a bit more rest after yesterday, so ran home rather than into work today. That was the better decision because the heat had broken somewhat by then, so despite feeling hungry and a bit tired at the start the session was fun. Today's random choice was number 8, the Rowland Tempo. 3 sets of 3 mins just below tempo, 3 minutes at tempo, and 3 mins just above, with a 2 minute walk in between each super set. It's still a bit depressing how slow my tempo is, but it feels good to work hard regardless of that speed. On the final three mins I ran through tons of clouds of tiny flies and it was really, really annoying breathing hard and trying not to swallow them all!

Wednesday Sep 9, 2015 #

7 AM

Long run 1:39:06 intensity: (27 @0) + (32 @1) + (7:43 @2) + (1:12:46 @3) + (17:38 @4) 16.09 km (6:09 / km) +254m 5:42 / km
ahr:165 max:185 shoes: Shiny red Sauconys

Okay heat, bye bye! Today I sweated through my rucksac and soaked my clean clothes which were next to a purple plastic bag which leached purple all over aforementioned clean clothes. I had to scrub them with soap in the work shower and then wear damp clothes. Wonderful. The run was actually fine, a decent pace for that length in the heat, my legs are sore now.

Tuesday Sep 8, 2015 #

Note

I did alright last week but this week I am failing! Need to get back on track tomorrow.

Monday Sep 7, 2015 #

Cycling 1:00:00 [1]

Too hot! Just cycling today.

Sunday Sep 6, 2015 #

Note

Well, it's a good job I ran yesterday because today I was feeling more than a bit fragile! After a wonderful night of learning my first salsa steps and dancing to GB dance anthems I was wiped today! Walked back into New Haven with Rob to pick up the car, and that was plenty for today!

Worth every second though!

Saturday Sep 5, 2015 #

9 AM

Running 1:03:23 intensity: (42 @0) + (45 @1) + (5:23 @2) + (52:48 @3) + (3:45 @4) 10.94 km (5:48 / km) +141m 5:27 / km
ahr:161 max:179 shoes: Shiny red Sauconys

Almost bailed this morning but I'm glad I didn't, because this felt good. Hot in the full sun but the humidity has cleared a little, so it was gorgeous and even a bit breezy in the shade. Now to Stamford for Bendover's wedding Pt II! Whoop!

Friday Sep 4, 2015 #

6 PM

Tennis 1:02:27 intensity: (46:33 @0) + (14:08 @1) + (1:46 @2) 2.39 km (26:05 / km)
ahr:113 max:141 shoes: Shiny red Sauconys

Played tennis with Rob. I still have way more strength than co-ordination. It is fun though!

Thursday Sep 3, 2015 #

8 AM

Tempo run 52:48 intensity: (20 @0) + (3:51 @1) + (9:32 @2) + (19:04 @3) + (20:01 @4) 9.05 km (5:50 / km) +58m 5:39 / km
ahr:164 max:188 shoes: Shiny red Sauconys

Plan for Thursday is to generate a session from Lauren Fleshman by random from this list: http://blog.strava.com/run-weekly-workout/

Today I got Freddy Kreuger. It felt really good! The second mile was on trail so I just aimed for a higher HR, but got higher speed too. Enjoyed it. And it was hot. This was much more encouraging.

Wednesday Sep 2, 2015 #

Note

Slept dreadfully last night. Need the heatwave to stop! Have a haircut this evening so this will probably be an unplanned rest day.

Tuesday Sep 1, 2015 #

6 PM

Intervals 44:11 intensity: (1:35 @0) + (3:14 @1) + (15:56 @2) + (21:36 @3) + (1:50 @4) 7.04 km (6:16 / km) +58m 6:02 / km
ahr:149 max:179 shoes: Shiny red Sauconys

This intervals session was so rubbish that it doesn't deserve to be called intervals. I got to Albertus Magnus track just as the sun was setting to find that it is also being repaired (along with the one at Hamden High). So I did 200, 400, 400, 200 on the streets, but never managed fifth gear. Next week I need to ditch the ruck sac and force myself to go in the morning. At least this feels like the bottom!

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