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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Running12 10:23:03 71.32(8:44) 114.78(5:26) 1981
  Orienteering8 7:20:07 37.08(11:52) 59.68(7:22) 1416
  Recovery2 1:32:03 9.79(9:24) 15.75(5:51) 218
  Long run1 1:30:01 9.2(9:47) 14.81(6:05) 379
  Strength2 1:05:17
  Intervals1 54:49 5.98(9:10) 9.63(5:42) 190
  Core1 53:00
  Cycling1 44:04
  Stretching1 15:00
  Total27 24:37:24 133.38 214.65 4184
  [1-5]26 24:21:23

» now

Thursday Mar 31, 2011 #

(rest day)

Shattered today after all the stress of yesterday, going to switch my rest day with tomorrow as there's no early morning lab meeting (yey!). I am finally back on top of everything I need to be though, except for sorting out my Driving test, but that is next week's fun.

Wednesday Mar 30, 2011 #

5 PM

Running 1:05:40 intensity: (2:42 @1) + (12:46 @2) + (45:46 @3) + (4:26 @4) 11.7 km (5:37 / km) +191m 5:11 / km
ahr:156 max:179

Lovely evening run at Maltby Lakes with Marie, Boris and Matthias. Decided I had to turn back so as not to over run for the day, but then promptly got lost and ended up running for only about five mins less than the boys. Oops. But Marie was ultra hardcore and continued for another loop. Maltby is an absolutely gorgeous area, is there really no way we will ever get permission to use it? While I was getting lost I saw a deer and a humungous turkey. Exciting ghetto happening of the day was a pair of small children carrying a bow and arrow with real arrows out of the forest. Not as exciting as Sunday's ghetto happening, where Boris and Jon and I drove past an ancient black guy out training for the morning by walking with a large log balanced on his right shoulder. His calves were amazing.

Tuesday Mar 29, 2011 #

8 AM

Running 1:16:10 intensity: (1:04 @1) + (4:21 @2) + (35:43 @3) + (30:35 @4) + (4:27 @5) 8.78 mi (8:41 / mi) +340m 7:45 / mi
ahr:168 max:187

Fantastic Tuesday morning session (7 x 5 (3)). Definitely made the right choice not to race after hanging on Sunday, as was really up for this. Ran very well, strong, powerful up the hills, and tired but still able to hit the right pace on the last rep. Really fun, gorgeous morning (though still very cold). I'm feeling like a different person. It's great.

Monday Mar 28, 2011 #

7 AM

Recovery 42:49 intensity: (57 @1) + (10:44 @2) + (30:38 @3) + (30 @4) 7.48 km (5:43 / km) +132m 5:15 / km
ahr:154 max:174

Recovery jog round East Rock and picking up a few of the control points on the way back. Legs feeling a little tired but body much better after an excellent sleep last night.

Strength 33:57 intensity: (30:08 @1) + (2:39 @2) + (1:10 @3) 0.0 km
ahr:122 max:157

Back to strength session one! I'm hoping for the next month or so to be a little less hectic and to actually increase the weights at some point! These weights are feeling pretty easy no on everything but the lunge and press.

Recovery 5:37 intensity: (30 @1) + (34 @2) + (4:33 @3) 1.04 km (5:24 / km)
ahr:152 max:162

Jog back home. Weighed myself on the way out, down to 60.3kg now, despite a few takeaways last week. Excellent. Looking a lot more like a runner again too, but still a bit of extra around my hips. Not going to try too hard to ditch it, just eat well and keep training consistently.

Sunday Mar 27, 2011 #


I'm training for an iron man

(Not really, this is just appropriate following a conversation last night)
9 AM

Orienteering 1:34:35 intensity: (34:14 @1) + (12:03 @2) + (48:00 @3) + (18 @4) 9.78 km (9:40 / km) +212m 8:43 / km
ahr:142 max:173

Hanging controls on Ansonia. I took a very silly route to get out there but then sharpened up. Managed to lose a kite and had to go looking for it, then checked out some of Marie's controls and generally had a very nice time out there. Tired by the end and had definitely done enough for the day, so just helped out registering and downloading and hiding the SI clear units. It is very encouraging to see that although I was tired today I was actually moving well through the forest, and much better up hills.

I am now going to curl up with a book and try and sleep for about 12 hours. Bliss.

Saturday Mar 26, 2011 #

9 AM

Orienteering 40:46 intensity: (12:28 @1) + (6:07 @2) + (20:40 @3) + (1:31 @4) 4.21 km (9:41 / km) +171m 8:03 / km
ahr:148 max:175

Hanging the easy controls for the training day. I felt pretty pants, I have not had enough rest this week. But the woods were looking beautiful!
11 AM

Orienteering 21:52 intensity: (27 @1) + (14 @2) + (10:52 @3) + (10:19 @4) 2.51 km (8:44 / km) +143m 6:47 / km
ahr:169 max:184

Control pick course. I know Osborndale too well now, and it was beneficial in a couple of places. Tried to listen to my own advice and stopped entirely a couple of times. Still lovely out, and everyone seemed to be enjoying themselves.
3 PM

Orienteering 46:09 intensity: (37 @1) + (2:57 @2) + (36:11 @3) + (6:24 @4) 6.95 km (6:38 / km) +102m 6:11 / km
ahr:162 max:181

Hanging the sprint. Really tired. But it was lovely and sunny and I didn't get stopped by campus security. So all good! I was amazed by the number of different route choices people took out there, and disappointed with my placing of control 2, which ruined my favourite leg. But overall, definite success. I can sleep now!

Friday Mar 25, 2011 #

(rest day)

Rest Day! I want to fast forward through Friday-day until all my friends arrive.

Thursday Mar 24, 2011 #

7 AM

Orienteering 42:56 intensity: (38 @1) + (38 @2) + (26:21 @3) + (15:19 @4) 7.4 km (5:48 / km) +99m 5:26 / km
ahr:166 max:183

Okay! Have actually planned an urban middle, because the map is so awesome that I think you guys should get the chance to try out more of it. I was shattered today and my legs were tired, but did 20 mins tempo in the middle of the course, jogged the rest either side. It is going to be really fun. I have drawn the map and planned the course and I still don't think I always took the optimal route choices!

Wednesday Mar 23, 2011 #


I think the map is pretty much ready! A bit more minor detail to add, and a few extra lidar contours to delete, but hopefully this is the last major session needed.

I warn you guys now - I have never read the ISSOM rules! But I think it will mostly make sense :)


I just spent all my training hours in the dentist. 2 hours. They thought my British teeth were hilarious. Expensive hilarious.
6 PM

Orienteering 1:00:33 intensity: (1:19 @1) + (5:22 @2) + (44:38 @3) + (9:14 @4) 10.02 km (6:02 / km) +143m 5:38 / km
ahr:160 max:182

Brilliant jog part alone and part with Boris to check out the sprint map. Unfortunately I found another really cool bit which I am going to have to update tonight, but Boris approved so I am happy. I was less happy about the wet snow falling, but it didn't matter because sprint orienteering is so cool. HR is looking more normal today, so I am assuming yesterday was a technical blip.

Tuesday Mar 22, 2011 #

9 AM

Running 1:18:52 intensity: (20 @1) + (1:17 @2) + (39:53 @3) + (28:46 @4) + (8:36 @5) 14.53 km (5:26 / km) +303m 4:55 / km
ahr:172 max:189

Cycled into the lab, started my 8 hour timecourse experiment, ran to Boris's to pick up my forgotten HRM band, then did my tempo intervals session round East Rock. Cut the rest down to 4 mins between now, or this will turn into the never ending session, so did 6 x 5 (4). HR was higher than it should have been but didn't feel weird, so I wonder if monitor was just confused by being put on halfway through the exercise. Was very tired by the last bit of tempo, and the jog home was tough. Right butt is sezing up again, so am sitting at work in compression trousers. Stylish. Good stretch this evening methinks. Got back to my desk post shower as my timer was showing 22 seconds to go. That, is timing.

Monday Mar 21, 2011 #


Had a great weekend in New York and now feeling pretty much normal again, aside from my mega fail in getting up to run this morning. And now it's snowing. Which is bizarre.
7 PM

Running 44:00 intensity: (3:05 @1) + (8:09 @2) + (21:31 @3) + (11:15 @4) 8.03 km (5:29 / km) +143m 5:02 / km
ahr:160 max:184

Easy run with Boris round East Rock and then up to his place to cook dinner and plan the amazing weekend of training coming up. It's going to be brilliant people! His friend Daniel is really funny. Running felt fine, but especially at the beginning we were taking it pretty easy. Gossiping is more fun than running anyway :)

Friday Mar 18, 2011 #


Feeling much better today than yesterday. Another day of max Vitamin C, plenty of fruit and rest to come!

Thursday Mar 17, 2011 #


Boo hiss - proper sore throat and bunged up today. Rubbish.


More boo hiss - it is a beautiful day outside! Trust me to get sick just as the weather turns pleasant.

Wednesday Mar 16, 2011 #

5 PM

Cycling 44:04 intensity: (35:21 @1) + (2:50 @2) + (5:53 @3) 0.0 km
ahr:121 max:162

Uh oh. Not feeling too good today. Wasn't going to do anything, and then the sun started streaming through the windows as I left work and I couldn't resist it. So I jumped on the Free Spirit and rode round East Rock. I'm pretty sure the Free Spirit is on it's final legs now - time to start looking for a new bike! Saw three huge white tailed deer, and was glad to get out, but I definitely have a sore throat. Grrr.

Tuesday Mar 15, 2011 #

8 AM

Running 1:05:01 intensity: (58 @1) + (9:35 @2) + (28:50 @3) + (25:25 @4) + (13 @5) 7.16 mi (9:05 / mi) +270m 8:08 / mi
ahr:162 max:185 shoes: 09 Saucony Grid

Yey! Beat the Tuesday morning Blues the second time in a row and made it out to my marathon tempo intervals. First one felt tough, then eased in - overcooked the hill at the end of the second but otherwise pretty much spot on. Really enjoying being out there for a little longer. Got a bit of a stitch at the end so wasn't striding out as much as a I should have been on the last.

Monday Mar 14, 2011 #


I think my taxes are done! And thanks to my wonderful boyfriend, I have the money to pay them. The CT forms are a bit of a (lot of a) pain, but hopefully next year I can do online filing once I'm in the system. Is it likely that I'm due a refund from them or have I probably done something wrong?
7 AM

Running 38:17 intensity: (36 @1) + (3:33 @2) + (34:08 @3) 4.37 mi (8:45 / mi) +70m 8:20 / mi
ahr:156 max:169

Making more friends part one. This morning I met up with Sarah, from Bonn in Germany, and we went for a recovery run around East Rock. She seemed really nice and I think I was pushing her a little, but not enough that we had to slow down. She's just arrived here and everyone told her not to run alone, so she was happy to hear that I've been doing it for a year and never had a problem. Body felt fine today - I'm recovering a lot faster from the harder sessions than I was four or five months ago. Will gym it after work.

Sunday Mar 13, 2011 #


I am actually really enjoying working on the map now. I really need to get out more. And go to bed on time. Oops.
12 PM

Orienteering 42:43 intensity: (48 @1) + (1:02 @2) + (34:56 @3) + (5:57 @4) 5.09 mi (8:24 / mi) +142m 7:43 / mi
ahr:162 max:178

Another fun sprint around Yale. The complete bits are good, but there's still a lot of work to be done! I was tired today, but I still managed to dig in at those points and run at a decent pace. This is great.

Saturday Mar 12, 2011 #

Stretching 15:00 [0]

A very nice stretch while the HVO AGM was on. Mmmm....stretch.
11 AM

Orienteering 1:30:33 intensity: (1:30 @1) + (2:23 @2) + (44:38 @3) + (42:02 @4) 6.6 mi (13:43 / mi) +404m 11:32 / mi
ahr:168 max:183 shoes: Integrators

Amazing day at Ward Pound Ridge. Great to see people like Neil and George & Lyn, run in clear forests, and make silly orienteering mistakes because orienteering is great.

Map file here:

Course took 82, and was so close to my long run target for the week that did an extra loop to hit the magic 90. Had very little confidence out there today, and as a result had poor flow and made some bad "in the middle" route choices (#s 4 & 10). Worst mistake was having no clue what was happening for most of 11-12, and going the wrong way when I hit the right slope. Suggestions?

Despite being a bit of a muppet, I have highlighted things to work on at the training weekend, and physically I felt strong, not even too poor up the hills. Absolutely not fast, but felt like I could have run for a lot longer despite some big hills. Ace. The base is building.

Friday Mar 11, 2011 #

(rest day)

Well timed rest day! Horrible rain outside. Meh!


Any of you knowledgeable people good at non-resident tax returns? I was given what may have been bad advice on arrival and now I'm not sure what to do.

Basically, I signed the tax treaty with the UK when I arrived as I told the lady I had no idea what my long term plan was, which means I don't have to pay federal tax for two years. It now looks like I'll be staying for that long as Rob is moving over in May, and I've opted out of the treaty for this tax year, so have been paying tax since January. I'm just trying to do my return for the year, and I told it the end date of my new appointment as my potential leaving date, and now it won't let me file my return with it, because the treaty will expire within my newest appointment.

I'm seeing the international tax lady to help me actually proceeding through the form, but she has a long queue and I could do with some mind at rest help until then!

So, the main question is, I know I'll have to pay back the tax I've missed thus far (and maybe a fine, great), but does anyone know if I have to do so with this tax return? I've been saving but I haven't made it up yet (I came here with nothing but debt, so I'm definitely on the up, and my outgoings will halve when Rob arrives). Even if the answer if yes it would be good to know ASAP, then I can think about finding the money.

I hate taxes. It's like reading another language. They are hard.

Thursday Mar 10, 2011 #

5 PM

Running 39:29 intensity: (58 @1) + (3:14 @2) + (27:59 @3) + (7:18 @4) 7.99 km (4:56 / km) +88m 4:41 / km
ahr:160 max:178

Run out to Day Two of Driver's Ed. Tonight I learnt that alcohol is bad and that people with brain damage speak funny. It's funny how three hours of anti alcohol talk makes one desperate for a nice relaxing glass of red...

Legs were not happy when I woke this morning, wore compression stuff all day (I looked like a poor Star Trek extra) and when I got to running, legs felt great. Started the marathon tempo section and promptly hit a lake where a park should have been, so had to extend the tempo bit. I felt fine but was struggling to get my heart rate up, so maybe I am tired. Rest day tomorrow though!

I really, really like Edgewood Park.

Wednesday Mar 9, 2011 #

Core 53:00 [1]
ahr:107 max:71

A morning session of Body Sculpt Core Fusion. I am better at the thighs bit but the one after is still mega hardcore. Got to do Driver's Ed classes this evening in a silly part of town, so will be easy running out there after work.
4 PM

Running 31:52 intensity: (2:13 @1) + (8:46 @2) + (20:53 @3) 6.21 km (5:08 / km) +54m 4:55 / km
ahr:150 max:163

Easy running out to Driver's Ed, where I learnt never to honk at horses, and that I have three years more driving experience than my Driver's Ed teacher. Hurumph. After moving quickly through the ghetto bit of Chapel, I discovered Edgewood Park, which is actually really nice. I will do my tempo there tomorrow I think. It would make a great little sprint map.

Tuesday Mar 8, 2011 #


I have had a bad and frustrating day, both in the lab and personally (the admin department utterly failing to do anything to process Rob's required documents for his Visa), and now my sodding neighbour just got home and is playing something like Ode to Joy at immense volume. It's 10pm. I want to go to bed and forget today happened, and all I can hear is soaring strings. Sigh. There were enough angry people in the lab today, I don't want it to be plus one more.
8 AM

Intervals 54:49 intensity: (1:14 @1) + (14:28 @2) + (24:19 @3) + (14:48 @4) 9.63 km (5:42 / km) +190m 5:11 / km
ahr:159 max:182 shoes: 09 Saucony Grid

Yey! Beat the Tuesday morning slump (albeit after 3 times pressing snooze first). Got out there into the gorgeous sunshine and did 4 x 5 (5) tempo intervals. There were hardly any icy patches today, and the floods had retreated, leaving some squidgy smelly stuff behind them which foiled the start of my first interval. Not a cloud in the sky, and felt gradually better as I got into the session. Bonus.

Monday Mar 7, 2011 #

7 AM

Recovery 37:54 intensity: (22 @0) + (5:16 @1) + (14:39 @2) + (17:35 @3) + (2 @4) 3.85 mi (9:51 / mi) +86m 9:12 / mi
ahr:148 max:172

Easy jog around the bits of East Rock bottom that weren't entirely flooded. That was not many bits. Expected to feel tired bit actually felt grand. Still soggy and unpleasant this morning.

Strength 31:20 intensity: (39 @0) + (26:28 @1) + (2:33 @2) + (1:40 @3)
ahr:127 max:158

Met up with Kat and went back to the gym. The session with squats, exactly the same weights as the last couple of times, as these seem to be DOMS free and haven't done it for a few weeks.

Recovery 5:43 intensity: (37 @1) + (2:35 @2) + (2:31 @3) 0.64 mi (8:56 / mi)
ahr:148 max:160

Jog back home. Feeling tired now, looking forward to oatmeal and strawberries and honey and almonds. Nom!

Sunday Mar 6, 2011 #

10 AM

Long run 1:30:01 intensity: (1:58 @1) + (10:06 @2) + (1:12:07 @3) + (5:50 @4) 9.2 mi (9:47 / mi) +379m 8:40 / mi
ahr:158 max:178 shoes: 09 Saucony Grid

Yey! It was pouring with rain throughout my run today, so most of the remaining snow was on the way out, although there were a few slippy crunchy sections. Legs felt tired at the start, then fell into a nice rhythm and thoroughly enjoyed splashing about. Explored Edgerton Park, which is was cooler that it should be for such a small area, and a trail I'd not been on in East Rock before which was less cool than my usual one. Was out longer than planned (80), so jogged the rest in at low tempo. Didn't fancy walking very far in the rain.

Saturday Mar 5, 2011 #


Anyone going to be near their computers at about 4pm Eastern time, and would fancy quickly planning me a course on the sprint map I'm working on? Going to update a lot today then use it to run into work at 5.15ish.


Following on from today's great success, anyone fancy planning me a 6-7km course on the very incomplete East Rock map before about 11am tomorrow?
5 PM

Running 44:41 intensity: (44 @1) + (31 @2) + (27:34 @3) + (15:52 @4) 5.24 mi (8:32 / mi) +104m 8:02 / mi
ahr:167 max:180

Eeee! IanW did an excellent job of planning me a long sprint style course, both to check out the bits of mapping I'd done, and to help me discover some new potential pitfalls I hadn't already explored. Had an brilliant time, amazed that despite my immersion in the map all day, the pressure of speed, short distances and good route choice legs (thanks Ian!) still led to some less than optimal routes. Discovered some fun little bits I'd not seen before, and barely thought about running that whole time, just map, map, map. Brill.

My map isn't too bad either so far...but maybe I just think that because I drew it! No prizes for guessing which bit I worked on today.

It's amazing how distorted the track is when you're changing direction a lot in buildings.

Friday Mar 4, 2011 #

7 AM

Running 41:17 intensity: (1:05 @1) + (10:33 @2) + (27:24 @3) + (2:15 @4) 7.38 km (5:36 / km) +98m 5:15 / km
ahr:155 max:176

Easy morning jog before silly lab meeting. Another beautiful morning, didn't feel quite as cold today, even though says it was a lot colder. Very crunchy snow on East Rock was way easier to run on than it had been. Happy to get out - was doing the bed/run equation in my head before I left. Run was the right answer. Excellent.

Thursday Mar 3, 2011 #


I am going to see the awe inspiring Mogwai on Friday 22nd April in NYC. Anyone want to come? They are Scottish and immense.
8 AM

Running 55:33 intensity: (45 @1) + (3:37 @2) + (34:29 @3) + (16:42 @4) 9.67 km (5:45 / km) +227m 5:08 / km
ahr:165 max:183

Amazing! Slept like a baby from 9.30 last night, woke up rearing to go at 7.30, and it was really, really cold outside but insanely beautiful. And there were clear trails, clear roads, clear woods...running was an absolute breeze. Did a marathon pace wind up in the middle but kept hitting icy patches, then on my recovery back went for a bit of an extra wander. Fantastic morning. Great stuff.

Edit: Magic is the word. Great stuff.

Wednesday Mar 2, 2011 #


Couldn't sleep again last night, and felt dreadful again this morning. No caffeine today, no watching TV after 9...I will get to sleep on time!

Edit: A few hours on I feel really bad, doesn't help that I banged my head on a table due to being totally spaced out. Bleurgh...

Tuesday Mar 1, 2011 #

7 PM

Running 42:11 intensity: (2:16 @1) + (4:58 @2) + (28:29 @3) + (6:28 @4) 5.06 mi (8:20 / mi) +93m 7:53 / mi
ahr:160 max:180 shoes: 09 Saucony Grid

Yey! Had a rubbish day at work and major period pains, but by the time I made it home was actually fancying a jog to try and ease them. So set off jogging and felt great, so sped up a bit and had a whale of a time. Everything feels a lot better at sea level!

Even better, I found a twenty dollar bill on the sidewalk in East Rock! Now having to buy dinner at Gourmet Heaven due to my bare cupboard feels a lot better.

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