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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running21 15:55:09 97.51(9:48) 156.92(6:05) 2592
  Orienteering3 2:13:56 11.59(11:34) 18.65(7:11) 29014c
  Strength4 1:49:44
  Cycling1 1:37:11
  Circuits1 30:59
  Core1 30:00
  Total24 22:36:59 109.09 175.57 288214c
  [1-5]23 22:05:08
averages - rhr:51

» now

Saturday Dec 31, 2011 #

9 AM

Running 46:37 intensity: (54 @1) + (2:07 @2) + (30:00 @3) + (13:36 @4) 8.13 km (5:44 / km) +175m 5:11 / km
ahr:164 max:181 shoes: Grey Saucony Excursion

Well, couldn't quite let the year go without a final trip out. Easy run round the bottom of East Rock, felt dreadful to start, but good by the end. Now f**k off 2011, I'm off to NYC!

Friday Dec 30, 2011 #


Just registered for the SML Champs - Boris, we should sort out flights if you're going from NH/NY.

Question is, can I also do Classic Champs? Two trips to the same kind of area (ish) in a month. Hmm. Doesn't seem that likely. Maps look pretty similar too, if anyone can tell me otherwise that would be good! Might just have to stick with SML and West Point as my races of the season. Classic Champs is early early too.

Any thoughts?


Was wide awake at 6.30 today but am now struggling again at 8.15! More pyjamas today? Maybe...

I am definitely done with 2011. Don't really feel very bad about sitting out the remaining couple of days. Excited about 2012 though. It's going to be better.

Thursday Dec 29, 2011 #


Today I am not going to get dressed. It's a pyjama day! (Sorry Melissa :s)

It's going to be amazing.

Wednesday Dec 28, 2011 #


Does anyone have any hints for picking up a car in one location and dropping it at another? I knew it would be more expensive than basic hire, but the options we've found are a magnitude of five greater than basic hire.

Suzanne - we're probably coming to get you! Probably :)
12 PM

Running 1:20:30 intensity: (3:54 @1) + (12:11 @2) + (37:26 @3) + (26:59 @4) 8.97 km (8:58 / km) +404m 7:19 / km
ahr:162 max:182 shoes: Inov8s

"Long" run with Anna at Sleeping Giant. We took all the really gnarly trails, so we didn't get very far but our legs were both really tired by the end. A lot of fun and some good company. No complaints from foot.

Tuesday Dec 27, 2011 #


Another rest day as we drove through Dedham to see Sam and Ross (Yey! I have missed them!), then to Newport to walk round some mansions, then lunch, then back to New Haven via the Book Barn, which remains the coolest place in Connecticut.

I think I am ready for normal training again tomorrow, but will run as much as possible off road for the next week or so, aside from track.

Monday Dec 26, 2011 #

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Grey Saucony Excursion

Easy test jog with Anna. Foot felt fine, rest of me felt like a fast waddling turkey. Left Anna to do a second loop while I put on walking boots and did a longer lap walking with Rob. Feeling much more human by the end.

Sunday Dec 25, 2011 #


No foot pain today, yey! Merry christmas becky! And everyone else of course. Ian and Anna came for christmas dinner and we had a lovely time thanks to my awesome relatives. I am sleepy now. Going to treat myself to a twenty minute test jog tomorrow.

Saturday Dec 24, 2011 #


Foot feels much better today despite lots of walking round boston in walking boots. Yey

Friday Dec 23, 2011 #


Balls, it appears I may have given myself the early Christmas present of the start of a stress fracture in my foot. Hopefully if is just muscle fatigue right now, and a few days off my feet will be good for it. It is lucky that I don't have any more long lab days until at least Tuesday!

It's a dull pain when I weight bear somewhere around the third metatarsal, which is apparently the most common site. It's not yet painful to touch and there's no bruising, so I'm hoping it's just the muscle and not the bone yet.

Yesterday I printed off lots of fun maps for the Christmas break, but it looks like I should stick with cycling if we can fit the bike in the car. It had better not be serious because there's no way I want to learn how to aquajog!
11 AM

Cycling 1:37:11 intensity: (1:22:33 @1) + (8:15 @2) + (6:23 @3)
ahr:123 max:169

Cycling to Boris's to drop off a map, then to work to take bacteria out of the incubator, then a wee loop that started badly and finished well, mainly because at the start I couldn't figure out where I wanted to go. Even got in a couple of forbidden trails by Mike & Marie's. Cycling is quite fun but it's not as fun as running.

Thursday Dec 22, 2011 #


I am in the festive spirit, and I don't think enough people have seen this photo:


From the candied bacon epic of Thanksgiving 2011.
7 AM

Running 1:30:03 intensity: (1:10 @1) + (6:25 @2) + (59:42 @3) + (22:46 @4) 9.95 mi (9:03 / mi) +257m 8:23 / mi
ahr:164 max:178 shoes: Grey Saucony Excursion

Long run. Glad I saved it till this morning, because my legs were still sore but at least it was sunny and glorious. Went out to the Farmington Canal Trail for a very brief time, then back through East Rock. Legs are sore, I think through a combination of factors - too much road this week, and running back from work to home in low support shoes because I forgot my trainers. Need some stretchy stretchy time tonight.

My legs feel better in the evenings but it is really, really nice to get some sunlight.

Tuesday Dec 20, 2011 #

4 PM

Running 1:17:28 intensity: (5:33 @1) + (6:03 @2) + (49:50 @3) + (4:36 @4) + (11:26 @5) 13.79 km (5:37 / km) +32m 5:33 / km
ahr:159 max:191 shoes: Grey Saucony Excursion

Saved intervals for after work at the request of Boris. This is easier now I don't want to crawl into bed every time I leave work. They felt better, legs felt more fluid, it felt like less of a battle, but my times weren't really any quicker (except from when I waited at the end to chase Boris). Session was 400 (75), 400 (75), 600 (90), 600 (90), 800 (90), 800 (90), 400.

Times were:1.25, 1.26, 2.14, 2.15, 3.01, 3.06, 1.21

Guess which two I was chasing Boris on!

Monday Dec 19, 2011 #

Core 30:00 [0]

Core fusion! Yey! Did the whole thing but am logging a max of 30 mins strength. I am better at the thigh and abs stuff than I was but still utterly useless at the arms and gluts. I should pay attention to that!
6 PM

Running 1:03:55 intensity: (1:25 @1) + (20:02 @2) + (42:20 @3) + (8 @4) 11.21 km (5:42 / km) +132m 5:23 / km
ahr:152 max:172 shoes: Grey Saucony Excursion

Recovery run with Boris! Yey! Plenty of good chat and running felt dead easy, alarm only went off up a couple of hills and dodgy sprints across roads. Warm out, but the hour went past very quickly. Nice.

Sunday Dec 18, 2011 #


I think I might be lazy today. I have been in serious need of sleep this weekend! Great Gloggfest with M & M last night, and another party with J & K this afternoon. I am looking forward to the holidays!

Saturday Dec 17, 2011 #

12 PM

Orienteering 27:57 intensity: (33 @1) + (1:17 @2) + (21:04 @3) + (5:03 @4) 3.13 km (8:55 / km) +56m 8:11 / km
ahr:162 max:180

Control pick at Ansonia. Wasn't really on the ball and kept being unsure of the feature when I was in the general area. Physically tired too. Then I saw a hunter with a huge gun and got scared, and wimped out of doing the second course I had brought with me. I hung around at the finish to find Anna to tell her my plan, but it turns out she was already back at the car having gone a circuitous route back after also being freaked out by the hunter.

I know hunting is allowed at Ansonia, but I didn't think anyone would actually do it there! It's kind of small!

Map here:

As you can see, big error at three, and then missed seven entirely. Knew that I had travelled too far to get to eight, but didn't realise I'd gone quite that wrong. Wowzer. Note hunter related spazzing at number 13.

Running 11:21 intensity: (12 @1) + (1:09 @2) + (10:00 @3) 1.0 km (11:21 / km) +15m 10:33 / km
ahr:146 max:154

Some gympa on the spot and some running around while I was waiting for Anna, then a jog back when I realised she wasn't coming. I still find it funny that we're both big wimps :)

Friday Dec 16, 2011 #

7 AM

Running 41:03 intensity: (1:02 @1) + (6:46 @2) + (16:10 @3) + (16:19 @4) + (46 @5) 7.6 km (5:24 / km) +179m 4:50 / km
ahr:165 max:185 shoes: Grey Saucony Excursion

Yey! Friday morning win! Almost stayed in bed when alarm went off at 6.45 (only got back from work at 9pm last night!), but then changed my mind as I'd achieved all my training goals thus far this week, and didn't want to change that now. So short session this morning, and an easy start to what is going to turn into Key session 2 of the week (now the long run and intervals are progressing nicely). Key Session 2 is going to be either terrainy intervals, hills or tempo, but all on trails. So kicked off this morning with 10 sets of 90 x 30s on the undulating East Rock loop. Every interval seemed to be uphill and my legs were tired by the last one, but then eased very quickly and felt fine on the jog home.

I am now tired and ready for my weekend of Christmas parties!

Thursday Dec 15, 2011 #


Mega lab day so took a rest.

Wednesday Dec 14, 2011 #

9 AM

Running 12:21 intensity: (46 @1) + (2:07 @2) + (9:28 @3) 2.22 km (5:33 / km) +14m 5:23 / km
ahr:152 max:166 shoes: Grey Saucony Excursion

After way too much deliberation (about an hour!) I jogged into the gym. It is a lovely morning, very sunny.

Strength 28:08 intensity: (21:03 @1) + (4:26 @2) + (2:39 @3)
ahr:128 max:157 shoes: Grey Saucony Excursion

Same weights session as last week with the added single leg drive at the end, as the steps were free this time. The best thing about being so badly late to the gym is that it's almost empty.

Ready to increase weights a bit next week too I think.
6 PM

Running 1:29:57 intensity: (3:10 @1) + (23:58 @2) + (1:01:34 @3) + (1:15 @4) 14.05 km (6:24 / km) +286m 5:49 / km
ahr:151 max:176 shoes: Grey Saucony Excursion

Headlamp run with the girls! Lots of good chat and 90 minutes disappeared in no time. Legs feeling fine, although struggled up the first hill as always. This should definitely be made a regular feature, it's a great thing to do on an evening.

Tuesday Dec 13, 2011 #


So, Rob and I are planning a short break in February. The only stipulation is that we must go west! Suggestions please people! We're not massive downhill skiers or ice climbers, but other than that we're pretty open!
6 AM

Running 1:00:12 intensity: (2:44 @1) + (10:41 @2) + (32:41 @3) + (5:08 @4) + (8:58 @5) 10.44 km (5:46 / km) +65m 5:36 / km
ahr:162 max:190 shoes: Grey Saucony Excursion

Intervals! Up before light and onto the track as the sky quickly got lighter. The scariest thing is that when I arrived at 6.45 there were already 5 other people there. Completely insane.

Again my pace was a little off, but I think it's the early morning probably that leads to this. I figure it's better to be off pace and do the session, than leave it to the evening and chicken out. Session was 400 (75), 400 (75), 600 (90), 600 (90), 800 (120), 400. My legs were tiring quickly but cardiovascular stuff felt okay, despite the fact it was -5 outside when I started!

Times: 1.28, 1.27, 2.15, 2.17, 3.07, 1.25

Feels good to be done already!

Monday Dec 12, 2011 #


Would anyone coming to Gloggfest this weekend like to play in the woods? Oh, and neighbour knocked himself out and lost a lot of blood last night, but he is okay and back at home with a sore head now. Poor guy.
7 AM

Running 40:39 intensity: (7:31 @1) + (21:40 @2) + (11:28 @3) 6.02 km (6:45 / km) +154m 5:59 / km
ahr:144 max:164 shoes: Grey Saucony Excursion

Yey! Made the right decision taking it easy on the running this weekend - am back on top of everything I need to do, and feeling excited about running this morning, despite the fact all the emergency services appeared outside our house at bedtime o' clock last night and took our neighbour away on a spine board. I hope he's okay. Very chilly when I set out but lovely and sunny. Body feeling fine. Good stuff.
6 PM

Running 6:31 intensity: (1:32 @1) + (4:13 @2) + (46 @3) 1.15 km (5:39 / km) +14m 5:19 / km
ahr:139 max:151 shoes: Grey Saucony Excursion

From work to the gym.

Strength 27:10 intensity: (1:51 @0) + (24:18 @1) + (1:00 @2) + (1 @3) 0.0 km
ahr:112 max:149 shoes: Grey Saucony Excursion

Monday session - think I have this one sorted as far as exercises go now, and am ready to build up weight a bit.

Front squat 3 x 8 25lb
OH press 3 x 8 25lb

Walking lunges 3 x 12 25lb
Bench fly 3 x 8 12.5lb
Bench press 3 x 8 25lb

Russian twist 3 x 16 (with ball)
V sits 3 x 8 (with ball)
Side planks 3 x 2 x 30 secs

Gym was packed but easier to avoid the awful guys that way. Bumped into a guy from work who's just starting out and had a nice chat too.

Running 12:26 intensity: (1:09 @1) + (2:38 @2) + (8:39 @3) 2.34 km (5:19 / km) +27m 5:02 / km
ahr:151 max:169 shoes: Grey Saucony Excursion

Jog back home, legs feeling good. Yey!

Sunday Dec 11, 2011 #


I think I am going to wimp out of training again today. All the things that needed sorting are getting sorted - mostly personal life things that have been neglected through months & months of Arthur stress, and it feels good. So I am going to continue progress. It's our lab Christmas party at new boss's place this evening, and this first bit is a walk in the sunshine along the shoreline, so that'll be nice.

Saturday Dec 10, 2011 #


Whoo, legs tired today! Not at all surprising. Considered training today but just the Night-O for me I think.


Today ran away with me completely, and I have neither the time or energy to go to RHINO. Bah, humbug. Enjoy guys!

Friday Dec 9, 2011 #

7 AM

Running 11:53 intensity: (45 @1) + (42 @2) + (10:26 @3) 2.19 km (5:25 / km) +13m 5:16 / km
ahr:154 max:166 shoes: Grey Saucony Excursion

Jog into the gym. Legs pretty stiff from yesterday but not lacking in energy.

Strength 27:26 intensity: (22:11 @1) + (4:52 @2) + (23 @3)
ahr:128 max:153

Gym session. Supersets of:

Deadlifts 3 x 8 65lb
Loaded press up 3 x 8 5lb

OH squat 3 x 8 25lb
DB Row 3 x 8 x 2 12.5lb
DB Fly 3 x 8 12.5lb

DB push press + forwards press 3 x 8 x 2 7.5lb
Side plank 3 x 2 x 30sec

Was stiff to start but turned into a decent session. Wobbly wobbly side planks!

Running 5:09 intensity: (26 @1) + (1:11 @2) + (3:32 @3) 0.91 km (5:38 / km) +5m 5:29 / km
ahr:150 max:163

Jog to Starbucks for Friday morning treat, then walked to the lab where I failed to think at all about the lab meeting as I was too excited about the presale of M83 tickets. I snuck out at 10am and "won" some for the Boston date. Yey!
5 PM

Running 1:26:57 intensity: (1:51 @1) + (8:21 @2) + (1:15:11 @3) + (1:34 @4) 14.58 km (5:58 / km) +301m 5:24 / km
ahr:158 max:177 shoes: Grey Saucony Excursion

Long run with Marie. Was tired at the start and thinking maybe I wouldn't manage, but once I made it up the first hill everything loosened up and it was good. Very quiet out there, but when we started it was clear and the full moon looked amazing. By the time we finished it had clouded over and just started raining, so I'd call that pretty good timing. Really fun.

Thursday Dec 8, 2011 #


Can someone plan some sprintervals for Marie and I tonight?
6 PM

Running 12:13 intensity: (47 @1) + (1:02 @2) + (10:24 @3) 1.55 mi (7:53 / mi) +12m 7:42 / mi
ahr:153 max:163 shoes: Grey Saucony Excursion

Warm up jog from work to meet Marie.

Orienteering 55:55 intensity: (13:07 @1) + (5:46 @2) + (12:41 @3) + (22:36 @4) + (1:45 @5) 8.2 km (6:49 / km) +93m 6:27 / km
ahr:157 max:188

Fantastic sprintervals sessions courtesy of Jeff. Track includes more warm up. Marie and I raced each interval, starting at the same time if there was route choice (most of the time) and with 15 second intervals if there wasn't (mostly because there was construction work).

Jeff planned the best course I have yet run on Science Hill, and it was devious even for the mapper. The extra pressure of Marie was excellent, so pressurising that I actually DQed myself by going to the wrong building edge. We were even in time on so many of the variable route choices, and it was a huge amount of fun, aswell as a great workout. I'm very glad I was to lazy to go to the track this morning :) And thanks Jeff!


Note mispunch at number 18. Also, I didn't always take the route I thought I was optimal, as Marie and I were trying to take different routes to spice it up. It generally turned out there wasn't much between them though. Finally, the distortion is reasonable generally, to be expected in towns, but absolutely mega around the physics building. What are they doing in there?!

Running 14:07 intensity: (45 @1) + (23 @2) + (6:58 @3) + (6:01 @4) 2.6 km (5:25 / km) +33m 5:06 / km
ahr:163 max:176 shoes: Grey Saucony Excursion

Warm down jog with Marie then home. Great evening. Too tired to cook now. Bah!

Wednesday Dec 7, 2011 #


It is too damn hot in this lab! Will winter just come already?

Running 23:00 [3] 2.59 mi (8:53 / mi)
shoes: Red Saucony Cohesion

Run to the gym (9 mins) from work, then home after the gym. The way home reminded me of my actual home! Warm and very wet. Mmm.

Strength 27:00 [3]
shoes: Grey Saucony Excursion

Strength circuit. Warm up then supersets of:

Back squat 3 x 8 95lb
Box jumps 3 x 8 x 2

Loaded press up 3 x 8 5lb
45 degree power press 10lb

CG pull up 3 x 8 -45lb
Made up core central weight raise with DB 3 x 8 12.5lb

Hamstring curl 3 x 8 10lb

Gympa made things hurt in a weird way. Not in a good way, more in a "this is slightly pulled" way. Humbug!
8 AM

Running 1:09:33 intensity: (35 @1) + (4:25 @2) + (47:37 @3) + (16:56 @4) 11.42 km (6:06 / km) +305m 5:22 / km
ahr:162 max:178 shoes: Grey Saucony Excursion

Hilly rolling run. Still a bit sore throaty when I woke, but HR is much more normal this morning and so I don't think I have anything to worry about. But man, did gympa screw up my legs?! I have way worse DOMs, especially in my dodgy hamstring, then I do for weights. If I do it again I am going to incorporate short rests to allow proper focus on technique and also start with a shorter period of work. Soggy out this morning!

Tuesday Dec 6, 2011 #


Resty resty. I am dead busy at work but for the first time, in what feels like a very long time (maybe ever) it's fun! Do these two proteins interact? I can't see it using this method. So try overexpressing one. Oooh there's a ghost of something there. Can I optimise? Crosslink? Now I can see more! Yey!

t's fun. I'm enjoying it but I'm sleepy. Need to throw myself not quite so all in.

Monday Dec 5, 2011 #

8 AM

Running 29:13 intensity: (6:47 @1) + (20:42 @2) + (1:44 @3) 4.6 km (6:21 / km) +42m 6:04 / km
ahr:141 max:162 shoes: Grey Saucony Excursion

Short and sweet recovery run with Rob. HR behaving much more normally this morning, and sore throat just a minor scratch. It's coughing up green goo time!

Sunday Dec 4, 2011 #

10 AM

Orienteering 50:04 intensity: (19 @1) + (5 @2) + (1:29 @3) + (13:57 @4) + (34:14 @5) 7.32 km (6:51 / km) +141m 6:15 / km
ahr:183 max:191 14c

Sessions local meet. More later! Running felt kind of tough, and 35 minutes in level 5 suggests it was! I was not running at level 5 pace at any point today. Uh oh.

Sessions Quick route

So the course. Number one was hung wrong, and I didn't really realise because I'd floated in not really paying attention. Thought it was early, but looked left and saw control. Didn't feel right, but presumed it was my lack of plan rather than mishung.

Liked my route to two a lot, think it was better than the left route.

Three I flipped the hill in my head too, but it was a pleasant surprise to see as my route choice was confirmed as correct. Also ran up all the hill and planned the whole rest of the course.

No problems then till 7, though I had intended to go left round the hill to 6 for a bit of variety as I knew I would be running that trail to 12. Then I drifted too far right and decided going left was now a silly option.

7 I just drifted, no real AP, saw the green to the left but that was it. Crossed the stream and knew I was going up and I shouldn't be, but it took a bit of time for my to figure out why.

After that no problems at all.

Was navigating well today after number 1, and thinking in advance, but just had no oopmh in the body. But my sore throat has been absent all day, it's just returning now, and I have a written progress report, the house is full of food, and we had a delicious Yorkshire style Sunday roast. I would say that after an unpromising Saturday, this weekend turned into a win after all.

Running 8:57 intensity: (10 @1) + (8 @2) + (8:39 @3) 1.48 km (6:02 / km) +43m 5:16 / km
ahr:161 max:172

Warm down with Marie.

Saturday Dec 3, 2011 #


Finally succumbed to the lab cold - boo hiss! Proper rest day today, hopefully orienteering tomorrow.

Friday Dec 2, 2011 #

5 PM

Circuits 30:59 intensity: (13:25 @1) + (3:54 @2) + (12:03 @3) + (1:37 @4)
ahr:148 max:178

Rock Gympa! Look at the max heart rate! It's pretty amazing. I was pretty spectacularly bad at everything, but it was fun and something I would like to do on a weekly basis for sure. The reverse planks really show up my pathetic hamstrings. Rob has video of the cheesy work out video warm up we did instead of running because the security lady was insisting on searching everyone when they came in.

Then we ate food and made bad jokes and it was great.

Thursday Dec 1, 2011 #

6 PM

Running 41:04 intensity: (6:20 @1) + (7:11 @2) + (10:45 @3) + (13:21 @4) + (3:27 @5) 6.32 km (6:30 / km) +84m 6:06 / km
ahr:160 max:188 shoes: Grey Saucony Excursion

O-tervals with Anna and Boris. It was really fun. I obviously know the map, but I still mispunched one control. Then I had to be nice to a security guard who stopped me, but he was also incredibly pleasant. Great short physical session and a lot of fun.

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