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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Running19 10:08:53 67.94(8:58) 109.34(5:34) 176
  Strength6 2:57:00
  Recovery2 49:30 4.5(11:00) 7.24(6:50)
  Orienteering1 47:56 1.74(27:33) 2.8(17:07)
  Cycling1 30:00
  Laundromat shuffle1 28:02 3.2(8:46) 5.15(5:27)
  Intervals1 19:10 2.98(6:26) 4.8(4:00)
  Warm up & strides1 10:00 0.9(11:07) 1.45(6:54)
  Total23 16:10:31 81.26 130.78 176

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Friday Dec 31, 2010 #

1 PM

Running 40:01 intensity: (1:21 @1) + (2:48 @2) + (33:53 @3) + (1:59 @4) 7.18 km (5:35 / km) +90m 5:15 / km
ahr:158 max:176

Feeling tired after super early lab start to get everything done this morning. So nice jog round the bottom of East Rock. The snow is pretty slushy today and it's really warm - was too hot in a long sleeved T shirt. Right hamstring is tightening again after slipping around on the snow. Will try and stretch it on the train! In a hurry now, got to get myself all pretty and meet Anne-Louise at the station for New Year in Manhattan. And no, we're not going the watch the Ball Drop. That has totally different connotations where I come from!

Thursday Dec 30, 2010 #

9 AM

Running 35:01 intensity: (14 @1) + (15 @2) + (16:15 @3) + (18:17 @4) 4.11 mi (8:31 / mi) +86m 8:00 / mi
ahr:171 max:182

Man, this is so cool! Was tired today, have slept badly the last two nights, but had to try out the new toy. And glad I did, because it was a stunning day outside, the snow on East Rock was still crunchy, and I didn't feel too bad running either. I like my new toy a lot. And the AP tool for downloading data is just amazingly simple. Ken is a legend.

Wednesday Dec 29, 2010 #

Note
(rest day)

Rest day today. Good job, as I'm feeling a bit tired. Too much rushing around over the last few days!

Note

Trust my Garmin to arrive on a rest day! Ah well, I guess it needs charging. Any hints for an easy start with the 305? I've never used one before.

Note

Spot the difference!

http://www.flickr.com/photos/faintgirl/5304851783/

Vs

http://picasaweb.google.com/lh/photo/t3ys6eSMr1d1D...

First silly question - is there a hierachy to the layers of vegetation? Or can you bring objects to the front/send to back? Example being the clear grass inside the rough open on College Woods. At the moment my solution is a big mess!

This feels really amateur, but it's been kind of fun. I'm still not sure this will ever be usuable for anything other than pottering! Hopefully it'll improve with practice!

Tuesday Dec 28, 2010 #

Running 31:00 [2] 3.5 mi (8:51 / mi)
ahr:167 max:181 shoes: 09 Saucony Grid

Morning run with Boris in the glorious sunshine! Glad to take the morning easy and join him as I was struggling today, the company was much appreciated. We bashed through some snow drifts and explored a bit more of the ghetto (why do we always end up doing that?!), and talked about who has the biggest PFC now, whilst running in our full length lycra bottoms.

Note

Does anyone still awake have Anne-Louise's phone number? Can you e mail me it?

Monday Dec 27, 2010 #

Note

The problem with clearing the roads so efficiently, is that at every intersection pedestrians have to wade through thigh deep snow. There's just enough cars slipping around the roads that I really don't fancy walking in the road!

Running 34:02 [3] 3.14 mi (10:50 / mi)
ahr:152 max:174 shoes: 09 Saucony Grid

Yey! No one else made it anywhere near the lab today, and I was fed up having had to cover for three other people and do all my own stuff. My plans of going for a snowy daylight run did not materialise (sorry Boris!), and by the time I went home I was feeling stuffed up and headachey. I forced myself out the door anyway, and had an amazing time. Found some lovely tough virgin snow to run in which felt super hardcore, and fought the odd huge gust of wind and ice. Despite just being a loop of Science Hill, it felt totally hardcore and really fun. Glad I made it out!

Strength 28:00 [1]
ahr:90 max:137

Balance circuit at home, with a good stretch after. Back is sore today, not sure why. Too hunched up at work, clearly!

Sunday Dec 26, 2010 #

Note

Of course, the snow comes just as I have to drive back on one of the busiest days of the year! I have made it safely though, and am now excited. I hope Marcia makes it back from New York tomorrow so I can take her sledging - she's never seen snow before! It'll be awesome.

Running 40:00 [3] 4.0 mi (10:00 / mi)
ahr:169 max:184 shoes: 09 Saucony Grid

Was very glad I decided to risk the wrath of the snowstorm, and met up with Cristina and Caroline to run at Sudbury Memorial Forest. It reminded me of Denmark in the snow, and the Spring Cup song. Anyway, we talked a lot about Sam because she wasn't there, got scared by a ghost train, and had a lovely festive time in the scattering of snow.

A few photos here:
http://www.flickr.com/photos/faintgirl/sets/721576...

Saturday Dec 25, 2010 #

Note
(rest day)

A Merry Christmas rest day! Happy Christmas everyone!

Friday Dec 24, 2010 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
ahr:159 max:172 shoes: 09 Saucony Grid

Someone called my house phone at 6.45am this morning, so by then I was wide awake. Ran into the lab to do my daily chores, then treated myself to my first naughty treat of the last two weeks - a cheeky latte on the way home. Thought I would be super tired running this morning, but actually fine - legs were a bit tired up the hills but not immovable by a long way.

Strength 27:00 [1]
ahr:97 max:136

Improvised balance strength routine using cushions at home, as the gym is closed. Not quite as effective as a Bosu, but most of the exercises feel like I'm getting a good stretch, which has to be beneficial. Ended with 10 minutes of stretching.

Block one of the base done, with no shirking and lots of enjoyment. Merry Christmas Becky! I have celebrated by finally treating myself to a Garmin :) They're not going to be further discounted from $128 after Christmas, surely?!

Thursday Dec 23, 2010 #

Note

Hmm... I don't want to be awake today. Last full day in the lab though. Only got Christmas Day entirely off, however.

Running 30:00 [3] 4.0 mi (7:30 / mi)
ahr:168 max:182 shoes: 09 Saucony Grid

Was tired this morning, but had a coffee, blasted everything super quick at work in a super organised stylee, and made it out there just before dark. Score. After feeling tired running yesterday wasn't sure how today was going to feel, and the answer was actually great! Had to fight hard running north up Orange as the wind was really strong in my face, and then just continued pushing. Fastest 30 mins yet despite being half on trails.

I still can't believe I ran 26 and a bit of these just over this pace 2 and a bit years ago. Small steps!

Note

So knowledgeable people! Are the Highways going to be hideous around midday tomorrow? Just trying to plot my course for the drive New Haven-Framingham.

Wednesday Dec 22, 2010 #

Note

Starting out this mapping project would be a whole lot easier if google has taken photos during the fall or winter. I can't even place buildings the tree cover is so thick! Nonetheless, going to try and start on College Woods today, as I worked till 9pm last night (but finally cracked this silly experiment, yes!) and am giving myself the afternoon off.

Running 30:00 [2] 4.8 km (6:15 / km)
ahr:156 max:178 shoes: 09 Saucony Grid

Run around bits of the Northern end with George's map. So cool to have a map! Noticed lots of extra stuff (and the lack of leaves helped I guess) which will hopefully go on the map with due time. Was feeling tired up the hills today, especially on the sections which were slippy leaves or ice falls, but okay on the flats and downs.

Having afternoons off is just about the coolest thing ever. Did a bit of mapping in College Woods, which will attempt to get onto the map this evening. I may need help!

Tuesday Dec 21, 2010 #

Running 30:00 [2] 3.6 mi (8:20 / mi)
ahr:151 max:176 shoes: 09 Saucony Grid

Bleurgh! First day of first natural period in three years. Stomach is in turmoil, so made this an easy, flat jog to try and soothe it. Wasn't actually that easy, as all the wider roads were wind tunnels, making it icy cold and tough to run. Again though, great to be out in the sunshine in the middle of the day!

Monday Dec 20, 2010 #

Running 30:00 [3] 3.7 mi (8:06 / mi)
ahr:163 max:179 shoes: 09 Saucony Grid

30 minute mid afternoon run. Legs stiff at the start, probably from yesterday's extreme laziness (I really mean extreme. It was amazing), but after the first ten they loosened up. Stiff breeze, glad to be moving relatively quickly! Where's this damned snow?

Strength 17:00 [1]
ahr:118 max:138 shoes: 09 Saucony Grid

Brief body weight/balance strength session. Left quickly as couldn't stand the throat clearly noises emanating from one of the treadmill drones.

Sunday Dec 19, 2010 #

Note
(rest day)

Rest day. I have nothing at all to do today. It's weird.

Saturday Dec 18, 2010 #

Running 30:00 [4] 2.9 mi (10:21 / mi)
ahr:174 max:189 shoes: 09 Saucony Grid

A guided tour of some of feet's favourite rocks at Westwoods, with Boris along for the ride. After about 26 mins the boy went off ahead and I turned round, and instantly slumped - hungry and tired legs. Luckily I was very close to the car, where I met up with unpronunciation and we had a good wander and a good natter until the boys got back. Excellent choice of morning. Also, the least distance travelled in 30 mins this week but by far the hardest run - lots of jumping up and down rocks, some short sharpish uphills. Really fun.

Have just done all my Framingham related Christmas shopping in less than an hour! I'm impressed by that! Looking forward to seeing the gang for a brief Christmas jaunt.

Friday Dec 17, 2010 #

Cycling 30:00 [3]

Inpromptu cycling intervals when I got to my 8.45 meeting, realised I had no ID, cycled home, and then returned again. Intervals trying to make green lights. Gorgeous morning again, kind of cool to get an excuse to enjoy it.

Running 30:13 [3] 3.5 mi (8:38 / mi)
ahr:158 max:177 shoes: 09 Saucony Grid

Evening run to wind down after the week. Super chilly, but happy to be out and about. Now I'm not feeling obliged to work well into the evening I think I do still prefer evening running to morning. Won't be saying that when summer comes around again, I'm sure! Felt a little tired up Canner St, but it always catches you unawares.

Strength 25:00 [1]
ahr:122 max:146 shoes: 09 Saucony Grid

I'm not really supposed to be doing any strength according to the plan, but I'm a bit addicted to the gym I guess. Just did a quick body weight circuit using a bosu, focussing on technique and a strong core. Then a bit of a stretch. I had walked into the gym thinking "7pm on a Friday, it's going to be empty." And the worst thing? Boris and Kat were there too! Nice to have a chat whilst doing silly balancing things.

Note

Wow. Friday nights when you're not working till 7/8pm are lonely! I want to talk about Parrots singing Drowning Pool and the new series of Misfits (which is a Channel 4 series back home and seriously worth a watch, for info), and instead I have to giggle in an empty room. It's a bit sad.

But Rob is coming to visit on the 6th of January for about two weeks. AMAZING! Can't wait. And it is Mike and Marie's party of awesomeness tomorrow, so the loneliness will not endure.

Thursday Dec 16, 2010 #

Running 30:05 [2] 3.5 mi (8:36 / mi)
ahr:159 max:182 shoes: 09 Saucony Grid

Things didn't go to plan in the lab today but I still managed to make it out for a daytime run, just before it got dark. Arthur wasn't too happy about it but meh. The good news is that we're going to make arrangements so that Kelly and I get one whole day off a week, going nowhere near the lab, which is going to be a real improvement. Another beautiful cold afternoon, great to clear the head. Didn't feel like pushing today so took it easy, and had a really good time.

Wednesday Dec 15, 2010 #

Running 30:31 [2] 3.0 mi (10:10 / mi)
ahr:157 max:180 shoes: 09 Saucony Grid

Yey! This was so much fun. Dropped the car at Lake Wintergreen and did the first half of the long run with Boris, Marie and Matthias. First we ran back to Mike & Marie's place, where Anne-Louise and I got to stop and eat chocolate covered pretzels, while the others doubled back and did a long one. Really cold out there but brilliant once you got moving - an excellent plan by Boris meaning Anne-Louise and I got to enjoy lots of company on our bit. Really, really fun. Hope I can join in the whole thing after Christmas!

Tuesday Dec 14, 2010 #

Note

Rest day full of stress. Not ideal.

Note

Blood tests back - no anaemia, totally normal on that count. WBCs low side of normal. High total cholesterol though, but this seems to be because I have way high HDL - the interwebs say anything over 60 is protective, mine is 85. Still, high cholesterol doesn't feel right.

Cake - you and me may have to become mortal enemies. I need to lose this silly thesis tyre anyway.

Monday Dec 13, 2010 #

Running 30:00 [3] 3.9 mi (7:42 / mi)
ahr:167 max:187 shoes: 09 Saucony Grid

Lunchtime run around downtown and my favourite bits of Science Hill. Wound it up a bit at the end as I overestimated how far I could go, and didn't want to walk too much to get back. Still feeling a little stuffy I guess, but max HR didn't climb as high as yesterday, even when climbing up next to Boris and Kat's place.

At some point in the last week the Yale Health Plan appeared on Map my fitness, which is pretty cool.

Sunday Dec 12, 2010 #

Note

Eurgh, today it is seriously raining and warm!

To cheer myself up, I looked at these from my trip home - Ian, forgot to link to them when I uploaded. Photos from a very snowy Deeside:

http://www.flickr.com/photos/faintgirl/sets/721576...

Running 31:00 [3] 3.8 mi (8:09 / mi)
ahr:169 max:191 shoes: 09 Saucony Grid

Very soggy run with Boris for company. We explored parts of the ghetto we would never venture to on a pleasant day, and it was good to see some other bits. Max HR very high - must have been coming back over Science Hill, where I felt pretty out of breath. Great to get out and get wet!

Saturday Dec 11, 2010 #

Note

Stunning morning for my cycle into the lab! Not too worried about being inside for the morning, as looking forward to the WCOC social night event tonight!

If anyone has a spare light that is better than a 3 LED Petzl, could they bring it along? If not I might just wait till someone has finished, but I'm a bit scared of the woods alone at night :)

Orienteering 47:56 [2] 2.8 km (17:07 / km)
ahr:150 max:184 shoes: Inov8s

Lesson to self: do not try night O in thick woods with lots of mountain laurel with a headlamp who's beam does not hit the floor. Luckily I decided to go out with Anne-Louise and Mike (team "bad light"), and Anne-Louise did a great job of navigating while I kept behind trying not to die by tripping on some of the many many branches. I managed this by running with my head down, which unfortunately meant I couldn't see the many branches hitting my face. Made it most of the way relatively unscathed, until two controls from the end where I got scratched right across the eye by a branch. Then a lovely meal at Rhonda and Charlie's beautiful house, before Will and Claire gave me a much appreciated lift back. I was seeing haloes around all the Christmas lights all the way home thanks to my eye scratch - it was very pretty. Glad I wasn't the one behind the wheel though!

Will has a lamp which looks much better that only cost $90ish. May have to invest, although I'm not sure there will be many night O opportunities.

Went over my 30 mins allocated time for today, but I'm pretty sure that extra 17 mins was mostly spent lost or whacking through mountain laurel, so I don't think it was too strenuous!

Friday Dec 10, 2010 #

Note
(rest day)

Snow! Just a little bit! Yey!

Thursday Dec 9, 2010 #

Running 30:00 [3] 3.55 mi (8:27 / mi)
ahr:167 max:188 shoes: 09 Saucony Grid

Change of plan, thanks to Kitch. He made me realise that while I'm fit enough to do the tough sessions, I'm not fit enough to recover from them. So back to the base building. Run at a speed that feels easy-ish, for prescribed times, increase distances between rest days and slowly increase times. Mostly, try and do it at fun time and places. Today I took a lunchtime break from my lab meeting presentation writing and had a sunny run around Science Hill, exploring around the buildings on the grass and stuff. And as a result, I really enjoyed myself.

Wednesday Dec 8, 2010 #

Note

Woke up naturally today. Still feeling a bit stuffy but at least not inescapably tired. Yoga last night felt good.

Running 34:00 [2] 3.3 mi (10:18 / mi)
ahr:145 max:167 shoes: 09 Saucony Grid

Now, I know I said I wouldn't run, but Anne-Louise was desperate to get out today and I had been hunched over the computer all day...so I caved. She brought her Chinese friend who was a new runner, so it kept us nice and easily paced the whole way. Freezing out at 9pm, even in double thermals, but seriously refreshing. I feel better for getting out there, I think. New HRM arrived, and pulse seems to be behaving fine.

Tuesday Dec 7, 2010 #

Note

So, exercise makes me feel just bad enough to not want to exercise the next day. What do I do? Rest for a few days? Don't want to. Push through? Head aching, couldn't wake up after a night of crazy dreams and stuffed up today. Bah.

Note

Okay, am going to not do anything cardio related this week- a bit of yoga in the evenings and that's it. Saturday IS the start of a proper routine. This week I will mostly get plenty of sleep. Fed up. Am finished in the lab for today and going home to work on my talk without data for Friday. Joy. Also, my new HRM should arrive today (although it may be lost in MA looking at the tracking system), it would be good to see what's going on there - felt very out of breath on the short cycle to work this morning.

Monday Dec 6, 2010 #

Running 33:00 [2] 3.4 mi (9:42 / mi)
shoes: 09 Saucony Grid

Another nothing to recover from recovery. More energy than yesterday, but legs a bit heavy. I passed the weak test on the stairs up to the gym though, so maybe they're just tired from Friday's squatting.

Passed at least three cars with snow on their windscreens! Where was it?!

Strength 45:00 [3]

Strength session copied from what Bex did this morning. Pleasantly surprised that with a small you tube prompt I can still remember a Turkish get up.

Dead lifts 3 x 8 65lb
Bent over row 3 x 8 55lb
HAmstring curls 3 x 6 holding 10lb
OH press 3 x 8 35lb
Pull ups 3 x 6 -35lb
Lat raises 3 x 8 15lb
Core circuit x 3
V sits 10
Turkish get ups 4 each side
Sit ups with weight (both exercises 7.5lb)

Sunday Dec 5, 2010 #

Laundromat shuffle 28:02 [2] 3.2 mi (8:46 / mi)
shoes: 09 Saucony Grid

Short jog while the laundry was spinning. Thought a lot about whether to do a second loop as it was drying, and eventually decided against it. Throat was scratchy but not worsening, I just didn't have very much oomph anywhere. Everything is bare on East Rock now, it looks very pretty. There was an icy cold wind blasting about, but no sign of snow o the long range forecast yet. Definitely full length sleeves and tights now though!

Saturday Dec 4, 2010 #

Note

Reluctant rest day, as I didn;t actually escape the ill. Feel the same as Wednesday today. Poo face. I was really up for this autumn/winter training, and it has almost entirely fallen by the wayside. Rubbish.

Friday Dec 3, 2010 #

Recovery 31:30 intensity: (13:30 @2) + (18:00 @3) 3.5 mi (9:00 / mi)
shoes: 09 Saucony Grid

Super early morning run for the gym before my doctor's appointment. Nice clear day again, thank goodness.

Strength 35:00 [1]

Strength session in the gym - a bit rushed but better than nothing.

Warm up

Bent over row 3 x 8 55lb
Hamstring curls 3 x 6
Press ups 3 x 6 10lb

Super (5,5,5,3) set of:
Squats 105, 115, 125, 135
Bench press 55, 65, 75, 75
Box jumps 12 reps

Oblique sit ups 3 x 12

Note

May not be out of the woods with potential ill yet - throat is scratchy today. No alarm setting tomorrow!

Thursday Dec 2, 2010 #

Warm up & strides 10:00 [2] 0.9 mi (11:07 / mi)

Feeling like a new person this morning, and no green goo to speak of (yesterday was weird then!), so set off to do last week's intervals session properly.

Intervals 19:10 [5] 4.8 km (4:00 / km)
shoes: 09 Saucony Grid

8 x 600 aiming for 2.30, with 55 secs rest. Started too quickly, then hit the range on rep 3 and kept them really consistent after that. Not feeling quite as smooth as two weeks ago but still not all out death pace by a long means. Had a wind up at the end again, which was fun.

2.21
2.24
2.26
2.26
2.26
2.26
2.27
2.14

I like the indoor track! I really have no idea why.

Recovery 18:00 [2] 1.0 mi (18:00 / mi)
shoes: 09 Saucony Grid

REcovery between reps and the jog back. Feeling pretty tired, good session, and very pleased to get it in this week - I'm getting back at coping with flying.

Wednesday Dec 1, 2010 #

Note
(rest day)

After two days of remarkably successful travelling with some of the snottiest people in existence, I now have a stonking cold. Mostly sore throat and headache at the moment, and coughing up green goo. Rest time!

Also not impressed with the warm rain thing going on here! Want more snow!

Note

Feeling much better this afternoon, so will hopefully be ready to go after another couple of night's sleep. Had my big meeting with the boss, said everything I needed to say and it looks like he has responded well. Fingers crossed things start to change a bit round here!

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