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Training Log Archive: Becks

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running13 9:42:50 63.4(9:12) 102.03(5:43)
  Strength5 2:20:00
  Intervals3 2:11:22 13.0(10:06) 20.92(6:17)
  Orienteering2 2:08:52 6.96(18:31) 11.2(11:30)20 /31c64%
  Cycling1 1:57:00
  Circuits2 51:00
  Stretching1 14:00
  Swimming1 10:00
  Total20 19:35:04 83.36 134.1520 /31c64%
  [1-5]20 19:21:04
averages - sleep:9 rhr:49 weight:60.9kg

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Tuesday Aug 31, 2010 #

Intervals 41:22 intensity: (6:00 @1) + (29:43 @2) + (5:39 @5) 4.1 mi (10:05 / mi)
ahr:164 max:195

Brutal! 8.30am, 26 degrees, not a cloud in the sky! Ah well I thought, easy session planned for today, shouldn't be a struggle. The DOMS were there from yesterday, although the warm up seemed to mostly do the trick for those.

I have never run a tougher 4 x 400 (90) in my life! Times were slow, but HR was racing, over 187 before I hit 200m. Scorching heat, and every lap a battle. Times were:

1.27
1.25
1.24
1.25

Getting back to the flat afterwards was a major struggle, and feel pretty sick now. Glad that's done for the day!

Monday Aug 30, 2010 #

Running 52:19 [3] 5.7 mi (9:11 / mi)
ahr:167 max:183 slept:9.0 weight:60.9kg shoes: 09 Saucony Grid

And here it starts! Think I've built a good base over the last two months (last two weeks aside), and am ready to start the autumn build up. Got a ton of good sleep last night and did a hilly East Rock/Prospect Hill circuit this morning. Golden sunlight streaming through the trees, gorgeous views in all directions. Lovely.

Strength 30:00 [1]
ahr:140 max:158

Ended my run at the gym. Started my new weights programme, going to two two weeks of light weight while I get used to making the shapes again. Might swap out OH Disc rotations as the step up between weights is a bit large - did 2 long sets instead of 4 short today but I don't like them anyway, so they can go.

Hang shrug 60lb 4 x 5
BB Lunges 45lb 4 x 8
Squats 120lb 4 x 5
OH Disc Rotations 25lb 2 x 16
DB Row 20lb 4 x 10
Assisted dips 35lb 4 x 8

Feeling okay this morning! Yey! Gym is good - yey! Froyo world is not open until 11am, so no good for post workout froyo. Boo!

Sunday Aug 29, 2010 #

Orienteering 52:06 [3] **** 5.2 km (10:01 / km)
ahr:172 max:187 spiked:8/13c shoes: Inov8s

Yey! Orienteering! Headed out to West Point to meet up with Hannah to touch base on her plans for the autumn. In the morning we ran a Middle race from the A meet 2008, and I started well but then realised I was very hungry and not really concentrating (because I had a great idea which will be revealed when I am less shockingly tired) and so I bailed. I thought I got 11 while out there, but I'm actually sure now that I didn't leave 10 at anything like the right angle, and thus wrecked my chances of ever finding 12.

Strength 30:00 [1]

Showing Hannah the ropes in the gym with the weight lifting. I am mega, mega jealous of the sports facilities these guys have! My mission is to get Hannah strong enough to swing a kettlebell by Christmas. Feeling inspired to get back into the gym for my stuff now too. Then a tour around - the whole place is pretty spectacular. I might have to make a repeat visit to check up on how she's doing!

Note

What is with the strange train ticket checking system on Metro North? Someone took away the check slip on my seat, so the ticket guy asked me for my ticket again, to which I had to replied I had already given it to him. He refused to believe me and tried to charge me again, when luckily a big black lady saved me by calling the conductor a fool because she'd seen me give it to him. Why not just mark the ticket and let you keep it? I had no recourse at all, and someone must just have walked past and knocked off the check thing with a bag. Surely this happens all the time? Very grateful to the lady who helped out, as I actually don't have enough money to pay it until payday on Tuesday!

Saturday Aug 28, 2010 #

Swimming 10:00 [1]

Really fun day out on Rhode Island with Mike and Marie. Pretty big waves for a girl who's not used to seeing waves at all. Lots of relaxing and a bit of toxen swimming. Lovely not to go to the lab at all! Then a really tasty tea in Providence at a place that looks like a dive bar but really isn't. Yum!

Friday Aug 27, 2010 #

Note
(sick) (rest day)

Doc has apparently seen many people with my symptoms over the last fortnight. They are unsure, but it is either a virus that seems to go away in about a week, or it's the second round of hayfever. Both would fit, so I am having a final day of rest today, and starting to take anti histamines before bed, as apparently the pollen is worse between midnight and 6am. I don't know if it is just peace of mind, but I slept much better last night and feel less tired today. So training starts tomorrow! I am going to go all burger and make a big plan I think, with S & C and intervals and everything. Yes.

Thursday Aug 26, 2010 #

Note

Was going to go for an all out kill or cure mini intervals session this morning. But surprise surprise, I slept dreadfully and couldn't get up. Have a Dr appointment for this afternoon, but I doubt she'll find anything.

Bored of feeling like crap now, feel fat and rubbish.

Wednesday Aug 25, 2010 #

Note
rhr:49

After yesterday's completely unable to wake up disaster (resting HR 49 though, not crazy high), I at least managed to get up today though. 49 less than ideal and feel wiped. Going to try a ten minute jog tomorrow I think and leave it again for today. I had loads of crazy dreams last night, leaving me feel unrested last night, including one where GG was trying to save the world. Now that was scary.

Running 20:00 [2] 2.3 mi (8:42 / mi)
ahr:143 max:158 shoes: 09 Saucony Grid

Two ten minute jogs to go join the gym and back. This time, on my fourth attempt, I finally succeeded, and was overjoyed to find they now have a system where they bill you card monthly, and you never have to see the stupid joining man ever again. This is very, very good.

I felt fine when I was running, HR fine, but now an hour later my sore throat has resurfaced. Not sure what that says. Probably that I should just get back to it I think.

Monday Aug 23, 2010 #

Running 45:00 [2] 4.7 mi (9:34 / mi)
shoes: 09 Saucony Grid

Morning jog to test out the throat. Feel a little post illness but nothing serious - would have liked some HR data to be sure but monitor was messing around - finally picked up a signal when I stepped in the door! A beautiful British summer morning today - East Rock shrouded in spooky mist and plenty of rain. Not cold at all though. So my first intact raccoon, unfortunately it was still dead, but at least not squished all over the road.

Saturday Aug 21, 2010 #

Note
(sick) (rest day)

Still sore throaty today and coughed up a bit of gunk, but nothing too serious. Certainly not getting any worse. Going to have another day off today and attempt an easy jog tomorrow.

Note

So guys, I need your help. After another Saturday spent half in lab and half watching TV, I'm pretty much cracking up with boredom. Rob and I are visiting a pretty awesome country for a relatively short length of time, and yet we're struggling to do anything, mainly because of the lack of a car. But we can't afford to buy a car. So the question is, how do we have cheap fun around here? I would like to explore, but $72 for a day's Zipcar seems a lot when you have no real aim to your trip. So what's the tips? How do we see a bit of this place on a budget? Where's good places that are worth the car hire? Where can we get to affordably on public transport? We have very little spare cash and I'm even looking at the autumn's exciting looking O' schedule and thinking I can't afford most of it.

What to do?! You lot must have found ways to do things on the cheap. Ideas please!

Friday Aug 20, 2010 #

Note
(sick) (rest day)

Resting HR down at a low 42 today but throat is more sore and surprise surprise, my right ear is producing gunk again. Rest day!

Thursday Aug 19, 2010 #

Running 35:00 [3] 4.2 mi (8:20 / mi)
ahr:154 max:177 shoes: 09 Saucony Grid

35 mins Z3 with 12 mins fartlek in the middle. Yesterday's sore throatish feeling reappeared whilst running and pulse wasn't really responding well. So maybe take it easy today.

Note

Okay, two hours later I feel like crap. Bah, humbug.

Wednesday Aug 18, 2010 #

Running 40:10 intensity: (33:25 @3) + (6:45 @4) 4.6 mi (8:44 / mi)
ahr:157 max:187

1 mile test on the track again. My HR is far more responsive to the heat outside than my fitness, and today was a bit humid, but way cooler. Thus I had to run pretty fast to get my HR anywhere near the required 185, and did the mile in 6.45 (the last two were 7.35, 7.33). It's a pretty powerful demonstration of how difficult it is to train hard in this stuff, and hopefully means that when we hit autumn, I'll be flying!

Don't think it says anything about my improving fitness though. I know that's happening so it's not that important.

HR average for mile - 184, max 187.

Tuesday Aug 17, 2010 #

Running 1:00:00 [3] 6.7 mi (8:57 / mi)
ahr:163 max:178

Undulating morning run around East Rock. Had to hide behind a tree from a crazy dog that was running riot through all the wild turkeys, while his useless owner just shouted "Jared, don't do that" from a long way away. It's stuffy out again, very sweaty, but after I hit the trails enjoyed myself lots. Really, really fed up of Orange St now - need a bike!

Note

The Payne Whitney Gym has the most irritating registration scheme ever. It reopened from its random closed period yesterday, so I hung around at home until 10, when the membership guy deems it's time for him to get off his ass and work. But when I arrive, it seems you can't register until tomorrow. So not only do I miss my work out today, I have to miss another 90 minutes of work tomorrow. At least now I can register for the whole year by payroll deduction, which means I don't have to re register every term with a man who works a 6 hour day. At Edinburgh you walk up to the desk, hand over your card, and in 5 mins you're done. And it's a third of the price, the facilites are better for mortals (aside from the indoor track, the real good stuff at Yale is reserved for undergrad sports bursars, no access for anyone else), and the staff are a whole lot more friendly. CSE 1, YPW 0.

Strength 15:00 [2]
ahr:122 max:154

Quick 2 x 15 of the exercises without weights, thanks to stupid Payne Whitney.

Sunday Aug 15, 2010 #

Running 1:15:00 intensity: (20:00 @2) + (55:00 @3) 8.0 mi (9:22 / mi)
ahr:160 max:175

Loopy long run round East Rock. 10 mins Z2, 55 mins Z3, 10 mins Z2. Feeling the springy stuff I did yesterday in my legs, not much power in them today. More humid again which made it a bit tougher too. I am getting really bored of running round here now - I've bought the Western CT Walk Book but there were no Zipcars available to go anywhere fun.

Got the WCOC Autumn Schedule, can't wait to start orienteering again. Bit disappointed to see how many score events there are - I really dislike score orienteering.

Ran into a group of turkeys too which was novel, and bumped into Katie who was also out running.

Saturday Aug 14, 2010 #

Running 30:00 [3] 3.3 mi (9:05 / mi)
ahr:166 max:181 shoes: 09 Saucony Grid

Absolutely beautiful day out today, no air con all day, light, breezy air, mid 20s temperature wise. Stunner. Ran 30 mins which was supposed to be Z3 but ended up with a bit of Z4 because I got so carried away with feeling like I could actually move, and trying to outrun three shirtless poser boys (which I did easily, I may add).

Circuits 27:00 [3]
ahr:151 max:179

A far more successful round of circuits, 2 sets of 12 exercises, 45 on, 15 off, 3 mins break in the middle. Did 15 press ups in each press up set, and managed 4 wimpy under hand pull ups. Still not capable of one full overarm pull up, but did manage a little jerk this time! Can do 4 with a little jump start, but that's cheating.

Running 10:00 [2] 1.0 mi (10:00 / mi)
ahr:151 max:163

Nice easy jog back home.

Stretching 14:00 [0]
ahr:91 max:108

Had such a good time I even stretched. It's been a while. Rob had to help me out with some of them!

Friday Aug 13, 2010 #

Intervals 45:00 intensity: (16:00 @1) + (13:00 @2) + (16:00 @4) 4.7 mi (9:34 / mi)
ahr:156 max:188

Wahey! The weatherman heard me! Last night I noticed my computer was telling me the temperature was below 20 degrees for the first time in ages, and sure enough, when I opened the window, there was a breeze. So we opened all the windows, switched the air con to fan, and I slept soooo well in a pleasantly cool room, and woke up with no pounding headache or mass dehydration. Bounded out of the door at 7.15 full of energy to feel a cool breeze in the air. Did 8 x 2 (2) and felt brilliant - strong, fast, pushing all the way), and considering there's 16 mins walking in that time, must have been moving fast in the running bits.

There's nothing wrong with me! It's just the weather! Maybe a day in bed with a ton of ice cream did help yesterday though. I was so tired.

Thursday Aug 12, 2010 #

Note

Today the meh has extended, my head is pounding and I have no energy to do anything. Even making food is escaping me, so it must be serious. Just staying at home for the day and trying to rest up.

Wednesday Aug 11, 2010 #

Circuits 24:00 [2]
ahr:141 max:168

Okay, can someone turn down the heating now please? And now I come to think of it, can we have some actual real life fresh air too?

Got up this morning later than I wanted to as I couldn't sleep because even with aircon it was too hot, set out to do some circuits as Payne Whitney is closed this week, and had a pretty meh session. On the second loop round I remembered some more fun plyo type exercises of Steve's and so this round was more worthwhile. Generally meh though. I want some cool air please!

Running 23:21 [2] 2.6 mi (8:59 / mi)
ahr:154 max:172 shoes: 09 Saucony Grid

Running to College Woods and back. Meh meh meh meh meh.

Meh.

Monday Aug 9, 2010 #

Running 40:00 [3] 4.7 mi (8:31 / mi)
ahr:158 max:173 shoes: 09 Saucony Grid

Easy week this week, and I feel like I deserve it! 40 minutes in Zone 3, felt a bit stiff in the back after the cycling yesterday and suffocatingly humid - sweating like crazy, not pleasant at all. Was moving well by the end though once everything eased off. Don't like running through town (had to go back to the lab) though, you can some funny looks from the crazies.

Sunday Aug 8, 2010 #

Note

Up at 6.30 to find all six GB through in the sprints - amazing! And two girls from here too - I am dead excited for the finals. Must get into work now!

Cycling 1:57:00 [2]
ahr:129 max:167

So, we went over to Mike's parents place after early morning WOC watching, and I had my first go on a road bike. Took me a little while to get used to the gear changing and stuff, but once that was mastered it was a lot of fun! We cycled to Chester, where we went to a tasty cafe, then back again, picking up the pace quite a bit on the way back. Gorgeous day to be cycling, baking hot but enough of a breeze on the bike for me to get sunburnt without noticing. Then a nice evening hanging out at the town beach - great day.

Saturday Aug 7, 2010 #

Note
(rest day)

Yeah! Bring it on!

Friday Aug 6, 2010 #

Running 40:00 [2] 3.7 mi (10:49 / mi)
ahr:144 max:158 shoes: 09 Saucony Grid

Very easy Z2 jog around Science Hill and Prospect. This would be a really, really cool sprint race area, I now concur with Boris. And there's enough traffic free too. Much less humid then yesterday and feeling a ton better after my early night last night, almost fresh. Good pace except uphill.

Strength 28:00 [1]
ahr:119 max:167 shoes: 09 Saucony Grid

Strength session, up to 130lb on the squats. Almost at body weight now - as the squats go up, the body weight is finally slowly creeping down! Am looking a ton more toned anyway so that's good. Managed 2 x 4 of the -25lb assisted pull ups today - am determined to get back to my 2 full pull ups of yesteryear! I tried to do one on the fitness park at Breakheart at the weekend and it was a big fat failure!

Note

In a terrifying note, I put my hair up differently today to run, and saw the underside of my fringe for the first time in a while.

There were 5 grey hairs there.

Science, what are you doing to me?!

Thursday Aug 5, 2010 #

Intervals 45:00 intensity: (5:00 @2) + (25:00 @3) + (15:00 @4) 4.2 mi (10:43 / mi)
ahr:159 max:185 shoes: 09 Saucony Grid

Bleurgh. Even more humid this morning, I was barely moving in my warm up and down, yet sweating buckets. Up to East Rock 5 x 3(1), which didn't feel that good at all, really fighting to get HR up because legs weren't moving that fast, then back home again. Totally disgusting day, didn't want to go outside again to get to work!

Note

Just figuring out when I have to get up next week if I want to watch some WOC action. Early early early! You lot (on both sides of the Atlantic!) had better give me something to get excited about!

As a side note, some of the races, especially the qualis, are at pretty weird times for racing. Long quali at 4pm sounds pretty tortuous - lucky there's a rest day the day after.

I am getting excited now!

Wednesday Aug 4, 2010 #

Strength 37:00 [1]
ahr:117 max:156 shoes: 09 Saucony Grid

Strength set

Superman YWTAs 3 sets, 5lb
Crunches, Deadbugs, 5lb, 2 x 15
Bench press, 55lb, 2 x 15
Pull ups, -25lb 2 x 3 (pathetic!)
Squats, 125lb, 2 x 15
Hip ab and adductor machines, 70lb, 2 x 15
Evil hamstring thingies, 2 x 15

Tired today, but the squats still felt strong.

Running 52:00 [4] 5.5 mi (9:27 / mi)
ahr:168 max:188 shoes: 09 Saucony Grid

Group run with a ton of people, Marie, Mike, Boris and Matthias on West Rock. From their awesome new place to Lake Wintergreen and back. I felt tired but strong, when Mike pushed the pace at the end I was glad to realise we were nearly back! I thought we'd run really fast, but it turns out it was just super humid and we were having to work extra hard. We had a big grill afterwards where I made Alex's mango salsa - it didn't look as artistic but it tasted almost as good as hers! Good times.

Tuesday Aug 3, 2010 #

Running 1:00:00 [3] 6.4 mi (9:22 / mi)
ahr:160 max:176 shoes: 09 Saucony Grid

Laundromat run - hilly round East Rock. One of those that I wasn't sure I'd manage during the first ten minutes, but as I eased into it I had a great time. I've done most of the trails on East Rock now but still really enjoy running there, it's lovely. Hurting up the hills, still feeling those reps from all the way back on Saturday I think!

Monday Aug 2, 2010 #

Note
(rest day)

Today I am wrecked, after we watched the Arcade Fire play poorly in a Boston pavilion totally lacking in atmosphere, then drove back to New Haven at stupid o clock. Tried to have a lie in but then someone called our house phone and woke me up, and I couldn't get back to sleep for thinking about the comments I got back about my paper last night. I am going straight home at 5 though to sleep for a long, long time.

Sunday Aug 1, 2010 #

Orienteering 1:16:46 [3] **** 6.0 km (12:48 / km)
ahr:159 max:183 spiked:12/18c shoes: Inov8s

Hmmm...drove to Boston on Saturday evening, had a huge amount of Mexican food and fun in Cambridge with Lori, SGB, Ian and Alex, slept dreadfully in a guest bed whilst listening to some German guy call his Mum at stupid o clock - when she'd just woken up, of course. Went to Breakheart Reservation, with Brendan subbing in for Alex this time, and did an excellent little course that Ian had planned. The map was a bit old, and things were generally thicker than they looked on it. This was manageable for the first half, but got very very tricky when I hit the stuff actually mapped as green near the end, and it slowed my progress considerably. I felt tired whilst running, but still strong, if not fast. However, my pulse wasn't really going anywhere, very slow, and my brain wasn't massively plugged in. Think I'm really tired, but it was lovely to be out on a map in the sunshine with cool people nonetheless.

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