Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Strength11 10:08:38 2.67 4.29
  Orienteering3 4:25:21 17.87(14:51) 28.76(9:14) 731
  Running5 2:26:45 13.53(10:51) 21.78(6:44) 213
  HIIT5 2:06:00 6.42 10.33 145
  Cycling3 1:38:10
  Total23 20:44:54 40.49 65.16 1089
  [1-5]21 12:57:21

«»
1:42
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Sep 30, 2016 #

7 AM

Strength 54:28 intensity: (34:36 @0) + (3:46 @1) + (7:05 @2) + (9:01 @3)
ahr:117 max:160

Total body day. Last ever time doing that stupid finisher with all the skipping. Happy to see the back of that one!

Wednesday Sep 28, 2016 #

6 AM

Strength 41:26 intensity: (34:46 @0) + (3:59 @1) + (2:41 @2)
ahr:107 max:148

Upper body day. Nailed these single arm presses this time.

Tuesday Sep 27, 2016 #

5 PM

Running 25:00 intensity: (37 @0) + (1:05 @1) + (3:02 @2) + (20:16 @3) 4.22 km (5:55 / km) +17m 5:48 / km
ahr:151 max:162 shoes: Purple sauconys

My pace for 160 max heart rate is getting faster. Perhaps it's just the effect of the fact it's the RIGHT TEMPERATURE OUTSIDE! Whoooo!

Monday Sep 26, 2016 #

7 AM

Strength 41:00 intensity: (33:00 @0) + (4:29 @1) + (1:54 @2) + (1:37 @3) 0.96 km (42:35 / km)
ahr:107 max:163

Lower body day. Quick workout, only 2 sets of everything.

Sunday Sep 25, 2016 #

12 PM

Running 37:31 intensity: (32 @0) + (20 @1) + (6:30 @2) + (30:09 @3) 5.45 km (6:53 / km) +87m 6:23 / km
ahr:152 max:167 shoes: Purple sauconys

It's the autumn! The sun is warm but the breeze is cool and it is AMAZING! Although my nose is streaming, but looking at resting HR that's allergies, not illness.

HIIT 29:47 intensity: (5 @0) + (3:12 @2) + (18:54 @3) + (7:36 @4) 3.96 km (7:31 / km) +70m 6:55 / km
ahr:163 max:189 shoes: Purple sauconys

And a sneaky final HIIT for this training block. Next week is rest week, so no HIIT at all, just shortened gym sessions and easy paced short runs.

Saturday Sep 24, 2016 #

3 PM

Strength 45:43 intensity: (38:01 @0) + (3:29 @1) + (3:34 @2) + (39 @3) 0.2 km (3:53:15 / km)
ahr:94 max:152

Total body day. Couldn't motivate myself to leave the house, so worked out at home with 15# and focussed on form. Better than nothing at all. Still tired and glad to have a weekend at home.

HIIT 12:40 intensity: (5 @0) + (32 @1) + (3:03 @2) + (9:00 @3) 1.15 km (10:58 / km)
ahr:149 max:156

Not really HIIT but the finisher for the total body day. Did star jumps instead of skipping.

Friday Sep 23, 2016 #

Note

Today I took another rest day (definitely needed) and then went to an excellent Yale Cabaret show. I am tired.

Thursday Sep 22, 2016 #

8 AM

Strength 53:09 intensity: (41:11 @0) + (5:09 @1) + (5:18 @2) + (1:31 @3) 0.79 km (1:07:37 / km)
ahr:110 max:154

Upper body day. Had to back off the weights again a little, still pretty tired and too much pipetting.

Wednesday Sep 21, 2016 #

5 PM

Cycling 29:25 [0]

Very tired today and stressful first time important experiment, so just went for an easy cycle the long way home. Right choice.
C • How'd the experiment go? 5

Tuesday Sep 20, 2016 #

7 AM

Strength 1:03:50 intensity: (46:41 @0) + (8:14 @1) + (5:37 @2) + (3:18 @3)
ahr:111 max:164

Happy to make it in for lower body day. Backed off some of the weights, little stabilising muscles are tired.

Sunday Sep 18, 2016 #

8 AM

Orienteering 1:27:35 intensity: (19 @0) + (3 @1) + (23 @2) + (40:10 @3) + (46:40 @4) 10.3 km (8:30 / km) +223m 7:40 / km
ahr:173 max:183 shoes: X Talon 212s

Oh wow! Today was a very different challenge, and I was not up to it. Becky of ten years ago would have loved this course - so much route choice, so many options, and the potential for real time loss on the wrong one. But Becky of today was not physically up to that kind of challenge. I hared off to the first two not thinking (the morning had not gone to plan - up at 5.30 to get to a Zipcar only to find that the one I'd reserved likely had a hole in the exhaust and a flashing "get a mechanic now" light, so then had to cycle across town to pick up the one car left at the New Haven Hospital. Was lucky there were any at all) about orienteering at all, and messed up. Just unconfident around one, nothing made sense on the way to two - went back to where I'd been and still couldn't get the orientation my compass was telling me to fit. So stopped at number 2, threw the map on the floor, deep breaths, and started again.

Then it was okay. Gradually got more tired and was pretty much done by the time I got to 9. Picked the right routes for me till then, didn't always execute them perfectly. Then couldn't find the right route for 10, still don't really know which the best was, and when the blueberry started, it was a struggle!

Still, impressed my body held up over two courses of that length. I know I'm never going to be racing fit again, but I feel like if I build a longer run into my weeks I can at least be slow and strong, which will do.

Having said that, I am now home and I very much doubt any of the serious tidying up that needs to be done today is going to get done.
C • well done! 1

Sunday - Red - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 
8 AM

Orienteering 1:42:30 intensity: (22 @0) + (6 @1) + (32 @2) + (26:18 @3) + (1:15:12 @4) 11.5 km (8:55 / km) +413m 7:33 / km
ahr:177 max:189 shoes: X Talon 212s

I loved the woods and the course today. Thinking more about the course with others later there were plenty of small time losses but it didn't matter. Just great being out.

Saturday - Red WRE - Splits

Friday Sep 16, 2016 #

7 AM

Strength 49:25 intensity: (22:21 @0) + (8:34 @1) + (8:52 @2) + (9:38 @3)
ahr:132 max:174

Total body day without the cardio finisher - got plenty of that coming this weekend.

Thursday Sep 15, 2016 #

7 AM

Cycling 6:07 intensity: (55 @0) + (2:05 @1) + (3:07 @2)
ahr:130 max:144

Start of the cycling warm up, because the bumps in the road kept stopping and starting my watch!

HIIT 44:19 intensity: (6:11 @0) + (13:03 @1) + (9:38 @2) + (14:27 @3) + (1:00 @4)
ahr:141 max:177

The actual session, around East Rock. I can only cycle hard enough with essentially no cars around, I did one section on Orange and was scared. Legs tired!

Wednesday Sep 14, 2016 #

7 AM

Strength 58:56 intensity: (34:20 @0) + (13:37 @1) + (7:28 @2) + (3:31 @3) 1.16 km (50:54 / km)
ahr:120 max:165

Arm day. I can see arm muscles I never had before!
C • Arms! 1

Tuesday Sep 13, 2016 #

7 AM

Running 25:02 intensity: (25 @0) + (40 @1) + (8:46 @2) + (15:11 @3) 3.8 km (6:35 / km) +1m 6:34 / km
ahr:149 max:162 shoes: Purple sauconys

DOMS DOMS DOMS DOMS DOOOOOMMMMSSS.

It has not been as cool as they promised and I am sad.

Monday Sep 12, 2016 #

8 AM

Strength 1:08:09 intensity: (46:12 @0) + (5:55 @1) + (10:44 @2) + (5:18 @3)
ahr:115 max:167

Leg day! Very sweaty. The deficit step ups were hard.
9 AM

HIIT 21:00 intensity: (16 @0) + (46 @1) + (4:33 @2) + (11:21 @3) + (4:04 @4) 3.09 km (6:48 / km) +24m 6:33 / km
ahr:160 max:185 shoes: Purple sauconys

Running HIIT. Turnover a bit slow, couldn't pick up my legs fast enough after those step ups. Decent enough heart rate though!

Saturday Sep 10, 2016 #

Event: UNO Camping Weekend
 
1 PM

Orienteering 1:15:16 intensity: (17 @0) + (15 @1) + (1:33 @2) + (30:37 @3) + (42:34 @4) 6.95 km (10:50 / km) +95m 10:08 / km
ahr:174 max:186 shoes: Integrators 5000

Pawtuckaway! Too tired to write much, but really enjoyed being out in the woods. Headache from number 3. Some really good bits, some terrible bits. Some stopping to chat to Ed. Excellent. Extremely tired by the end of the day.
C • I love pawtuckaway too! 2

Thursday Sep 8, 2016 #

Note

I think I am sick. I have all the symptoms of flu, but not to the level of severity you get with flu. It's weird, my legs feel like lead, my head hurts a bit, and my throat is sore. Going for an easy cycle didn't relieve anything yesterday, which suggests it's not in my head. But no temperature last night, forgot to check this morning. Boo.
C • Tick bite? 2

Wednesday Sep 7, 2016 #

5 PM

Cycling 1:02:38 [1]

Monday Sep 5, 2016 #

11 AM

Strength 1:15:53 intensity: (39:39 @0) + (8:50 @1) + (6:38 @2) + (20:35 @3) + (11 @4)
ahr:125 max:175

Saturday Sep 3, 2016 #

1 PM

Running 34:05 intensity: (2 @0) + (2:40 @1) + (12:57 @2) + (18:26 @3) 4.35 km (7:50 / km) +94m 7:05 / km
ahr:148 max:170

Went to explore River Highlands State Park. It was really nice! Obviously nor spectacular or anything, but the woods reminded me of home. And it was cooler today. Then I went to buy house plants, to make up for the lack of gardening. Eddie - know anything about house plants?
C • house plants 1

HIIT 18:14 intensity: (3 @0) + (11 @1) + (2:57 @2) + (10:10 @3) + (4:53 @4) 2.13 km (8:32 / km) +51m 7:38 / km
ahr:163 max:184

Legs were stiff and didn't feel like I was turning over as fast as I had previously. But enjoyed the mixture of ups and downs and bends - should have been wearing my Inov8s!

Surprised by how nice this place was. A secret State Park!

Friday Sep 2, 2016 #

6 AM

Strength 56:39 [0] 1.19 km (47:46 / km)

Upper body day. Which is a bit of a lie because both lower and upper body days are actually really core days. But I don't thin my core has ever been this strong, even when I worked with Steve.

Still not losing much in the way of body fat though.

Thursday Sep 1, 2016 #

7 AM

Running 25:07 intensity: (33 @0) + (33 @1) + (3:55 @2) + (20:06 @3) 3.95 km (6:21 / km) +14m 6:15 / km
ahr:152 max:163

It was raining this morning! Very stuffy but YEY!

« Earlier | Later »