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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running15 11:01:22 70.61(9:22) 113.63(5:49) 1763
  Orienteering3 4:07:28 14.48(17:06) 23.3(10:37) 42940 /48c83%
  Strength2 42:14 0.04 0.06 1
  Core3 40:52 0.04 0.06
  Rubbish walking1 40:21 1.22(33:03) 1.97(20:32) 80
  Total19 17:12:17 86.38 139.02 227340 /48c83%
  [1-5]18 16:30:15
averages - weight:61.7kg

» now

Saturday Mar 31, 2012 #


Last night was absolutely brilliant. Wild Flag (ex Sleater Kinney plus others) started their tour in New Haven for some god forsaken reason, and they blew the whole room away. Janet's drumming remains some of the tightest I've ever seen, and the two girls playing lead/switching vocals were just killing it. I didn't even like the album very much, but that was definitely the best show I've seen this year (n=1 :) ) and will trouble the ones I have coming up. Fan bloody tastic. If they're coming to your town, go go go! You will likely never have seen women play guitar like that. That sounds like the worst back handed comment ever, and disparaging to the many awesome women I've seen play in bands over the years, but it's actually meant to be a compliment, because watching them is something else entirely. There's just a confidence and a knowingness behind them that elevates it somewhat.

Now a day of cleaning the house while listening to all of Sleater Kinney's back catalogue.

Friday Mar 30, 2012 #


I failed at life this morning after an amazingly fun night in the pub (Italian people are dangerous and awesome) and thus did not make it out sprinting. Tonight I am going to see my first gig in almost two years! Yey! Having too much fun to train hasn't happened in for a long time in New Haven.

Thursday Mar 29, 2012 #


Can anyone plan me a proper sprint around the Yale map for tomorrow morning? I would like to simulate the SML race structure this weekend to see if I can hack it.
8 AM

Running 42:43 intensity: (1:36 @1) + (2:41 @2) + (22:25 @3) + (15:02 @4) + (59 @5) 7.51 km (5:41 / km) +144m 5:12 / km
ahr:164 max:187 shoes: Grey Saucony Excursion

Tried to speed up a bit today. Did 5 backwards 90 x 30s, and though lungs felt a little tight, I think it was surprise at being asked to work hard rather than congestion and ill related. So then I did 5 proper 90 x 30s, and they were harder than they should have been but still okay. And then I went for breakfast with CJ, who was on a lightning visit. You can't ask for better than that to start the day really!

I also saw a big light brown coloured hawk on the south end of East Rock, which was pretty great.

Wednesday Mar 28, 2012 #

8 AM

Running 44:48 intensity: (5:14 @1) + (9:14 @2) + (27:41 @3) + (2:39 @4) 7.09 km (6:19 / km) +180m 5:36 / km
ahr:154 max:174 shoes: Grey Saucony Excursion

Another easy bimble round East Rock. Still feeling a bit bunged up, but I guess mostly better. Might try some very short picks ups tomorrow. Seems I got the best of the day, which was nice.

Tuesday Mar 27, 2012 #


I was thinking about this in the shower, and will type this when I really should be getting to work.

Orienteering is a sport where it is impossible to ensure fairness. The very nature of the sport means it is impossible to watch all of the people all of the time, and ensure that they are not breaking any of the "gentleman's" rules we have in place, like following, communication, and navigating by devices other than a map or compass.

The ongoing GPS debate reminds me of a similarly irritating and long winded one on nopesport a year or so ago, where people were seen to cross walls that weren't allowed to be crossed on a Lakeland fell. Some of the walls on the map were allowed, some were not. The problem is that there are two kinds of orienteers - the first, and the most numerate are those who cross because they're either not sure where they are, or because the information on the map does not provide clear enough information about what they should be doing there. The second, are those who will cross to gain an advantage, regardless of what the rules say, and thus fall into the cheater bracket, as opposed to the hapless and a little incompetent bracket.

There will always be a small number of the latter in orienteering. But it makes no sense to rule with an iron fist on behalf of that small population, who will find a way to get round the rules when they are unseen regardless of what they say. We can make another gentleman's rule, and the majority of people will go along with that, upholding the nature of the sport as they always have done.

Since I joined US orienteering, there have been at least three incidents of what I would regard as blatant cheating, that were well known to many people at the event, and yet no disqualifications or actions were taken. Two of these things would be very easy to regulate against.

The first is less easy to regulate - one orienteer who was in contention for the US team last year, is incredibly well known from communicating in the forest. In my very first A meet, I was asked who I was, what course I was running, and which control I had just visited. I mumbled something and ran off, but this person is known, in fact very fondly, for behaving like this all the time. This is "cheating."

The latter too are easy to legislate against. At one selection meet, someone was unhappy with their start positions every day. On the last day, they "forget" something important, miss their start, and are restarted after the group they were due to start before. Whatever the reason, this is cheating. In understand this individual took matters into his own hands after protesting through appropriate channels first. Making start times fixed at A meets prevents this happening again. Someone at the British Middle champs took 2hr 50 minutes for this very reason last weekend.

The final was at Franklin Park, where many people were seen to cross the wall just after they passed through the arena. Whether they are climbable or not, thick black lines in ISSOM mean "do not cross," and these people were cheating. Taking down numbers would have enabled this to be done. I don't believe any of these people were advertantly breaking the rules, more that ISSOM is not used regularly enough here for them to know what it means, especially in the heat of a race. So correct mapping standards used consistently, and re-iteration of these points in the start lanes could increase fairness, again very easily.

This is a very long winded way of saying - in orienteering, people will always cheat, whether inadvertently or purposefully. Since I have come here, there are very glaring omissions of rules that leads to unfairness, which could be easily policed. GPS watches are not one of these rules, and rely on orienteers being good people. Which in the end, we mostly are. That is the nature of the sport. There are far more pressing things for OUSA to be concerned about, such as only needing to finish an A meet to win a prize in F18/F20, than legislating over things that cannot be policed.

Oh heck. Now I should really go to work.


Who am I kidding, I'm so going to Georgia. Does anyone else need an airport handy hotel on Sunday evening? I think me and acjospe thus far...
8 AM

Running 38:11 intensity: (31 @1) + (1:27 @2) + (31:16 @3) + (4:57 @4) 6.07 km (6:18 / km) +141m 5:38 / km
ahr:161 max:177 shoes: Grey Saucony Excursion

Easy bimble around East Rock to see how things felt. The answer: okay. A little congestion, but nothing too weird other than that. Best of all, I haven't missed all the green stuff appearing, I'm just in time. It was still dead windy out and it was freezing in the only clean running clothes I have - tiny running shorts and a T shirt. Needed gloves and significantly more leg cover! Gorgeously sunny though.

Why can I not stop reading the GPD thread? So much sanctimoniously going in circles from T/D, who can't tell that JJ will bait him till the bitter end. I wish AP had moderators for threads like this.

Monday Mar 26, 2012 #


From Friday evening I have slept for 36 hours this weekend. I now feel mostly better, but still a bit of a headache when I lean forward. Going to work from home today and fall asleep whenever I like, then hopefully be good tomorrow. If that was flu it was very quick!


I'm considering not going to Georgia. It's a lot of time and money and I'm not going to be anything like race fit. Not that I care too much about that, but I don't want to go and not enjoy it. Hmm. Should probably decide pretty soon...


Feel pretty much normal again this evening. That was weird! But yey, anyway.

Saturday Mar 24, 2012 #


I think I've got the flu. I've never had it before but my temperature regulation is insane, my head and throat hurt, and my muscles feel leaden but restless. Eurgh. Obviously yesterday was the frist Friday in months that I set up things to do in the lab on Saturday. Off I go!

What does one buy over the counter for the flu here? I'm just taking ibuprofen right now.

Thursday Mar 22, 2012 #


It is incredible how much my mental state affects my ability to get out running.

On the upside, my dentist is awesome and gave me some free minor fillings where the old orthondontist left resin on my teeth from my braces for free, because I'd maxed out my insurance. He only did it because the little brown spots bugged him so much, they've not bothered me for ten years. Yey for Dr Quigley! I almost have my shiny new crown too. I am very happy with my dental treatment here. It rocks.


The lab is now 31oC. Toasty! My new definition of hot is when our orthodox Jew lab mate decides that bare calves are the only option for staying alive. Fingers crossed we don't get a H & S spot check today...

7 PM

Running 24:01 intensity: (1:25 @1) + (2:07 @2) + (15:21 @3) + (5:08 @4) 4.65 km (5:10 / km) +55m 4:53 / km
ahr:159 max:178 shoes: Grey Saucony Excursion

Was sitting waiting for the shuttle at 7.30 after 10.5 hours at work, and everything smelt beautiful, and the temperature was perfect. So I went back inside and changed into my running gear, and ran home. Very glad I did. My feet hurt, I was very dehydrated and hungry, but man, it felt good to move my legs and even better to be outside. Yey!

Wednesday Mar 21, 2012 #

9 AM

Running 41:10 intensity: (1:10 @1) + (5:45 @2) + (31:07 @3) + (3:08 @4) 7.2 km (5:43 / km) +104m 5:20 / km
ahr:159 max:178 shoes: Grey Saucony Excursion

Wow, was probably a good job I didn't try intervals yesterday! Legs were crocked today, stiff and tired and pretty useless. They were starting to loosen by the downhill at the end, but no flow at all. But no matter, because spring is here with a vengeance. Birds chirruping everywhere, green shoots poking up out of the brown soil, and the first chipmunk of the season. Also some humidity (boo!) and the first iced coffee of the year (I forget how bitter they can taste).

Then got to work, retrieved my incubating western blots from the fridge, and realised they felt quite warm. The ridiculous temperature in the lab had broken our deli refridgerator, and thus everything in there was incubating at a nice 38oC. Balls...

Tuesday Mar 20, 2012 #

(rest day)

How to ruin a beautiful day outside - tell the whole lab the aircon isn't being switched on till May. It's 27 degrees C in the lab right now, which would be nice in shorts and T shirts, but with health and safety approved full leg cover, is absolute torture.

I'm too drained for intervals and am going to walk home via Froyo instead. Must train in the morning until they switch on the stupid aircon.

Monday Mar 19, 2012 #

6 PM

Running 21:47 intensity: (4:24 @1) + (14:20 @2) + (3:03 @3) 3.65 km (5:58 / km) +32m 5:43 / km
ahr:141 max:158 shoes: Grey Saucony Excursion

Was heading out for an easy jog when Rob got home, so turned it into a short joint effort. Gorgeous evening. I wish it didn't have to get any hotter.

Core 14:04 intensity: (1:41 @0) + (12:09 @1) + (14 @2) 0.06 km (4:06:47 / km)
ahr:103 max:144

Quick core while the potatoes were boiling. I'm going to need bigger weights if I continue to do this session at home.

Sunday Mar 18, 2012 #

11 AM

Orienteering 1:14:57 intensity: (1:42 @1) + (3:48 @2) + (46:47 @3) + (22:40 @4) 6.71 km (11:10 / km) +127m 10:12 / km
ahr:165 max:179 spiked:11/14c shoes: Grey Saucony Excursion

Wow, today I was beat. I was hardly moving but look at that heart rate! Two enormous errors. First was when I tried a difficult cross slope attack (which I knew was not playing to my strengths), and sure enough I dropped way too low and couldn't judge distance. Then relocated off the wrong feature and had to go all the way to the top of the hill to drop in, which confirmed I should have done that in the first place. Still, this is training, got to try this stuff.

Then on four I drifted again - thought I was marking things off but after passing the three pronged hill, must have been pushed off too far north and then did a nice parallel error. Embarrasingly picked up Alee on the way and "took her to the control" via completely the wrong hill. The right hill was incredibly obvious when I got there. After that it was much better, but physically I was broken.

Sat in the sunshine all afternoon with various combinations of people and made it back to New Haven just before 8. Good weekend!

Edit: QR here:

Check out 3 and 4! Don't think I've made mistakes that bad in a very, very long time.

Saturday Mar 17, 2012 #

10 AM

Orienteering 1:17:24 intensity: (4:04 @1) + (11:48 @2) + (59:37 @3) + (1:55 @4) 6.88 km (11:15 / km) +114m 10:24 / km
ahr:156 max:174

Line course from the car park at Pawtuckaway. No major issues but did lose the line and then take a particularly sub optimal route without enough contact back to the last place I knew I was definitely good. Two other decent line losses, a couple of deviations on purposes to avoid dead stuff and cold water. Still having massive problems with direction and distance diagonally across slopes. This is why I should never do these legs diagonally.

Edit: map here:
2 PM

Orienteering 1:35:07 intensity: (1:22 @1) + (4:18 @2) + (56:14 @3) + (33:13 @4) 9.71 km (9:48 / km) +188m 8:56 / km
ahr:164 max:182 spiked:29/34c

Mega control pick. Started well, then hit a bad patch in the first loop where I wasn't confident and kept getting distracted by old tapes. After Carl well and truly destroyed me for four or five successive legs I got my head together and pulled away. After that I don't remember any real problems, until I got tired on the final loop and started faffing. Good training.

Edit: QR here:

Friday Mar 16, 2012 #


Despite battling low motivation, I had a good week's training. Excited about Pawtuckaway this weekend. It's quite fun to feel the tired but strong feeling again - it's been a while.


Today has also been excellent as far as work goes. I did a difficult multi stage technique, which I trialed a lot less than I would have liked, just before Arthur left that was hurriedly sent for sequencing, and I guess I never expected it to work at all. So far the output for our two experimental conditions is confusing, but we are hugely enriching for the DNA targets of the protein we're interested in. I'm actually pretty amazed and happy that it seems to have worked in a technical aspect. Excellent. Now to just try and make sense of the significant changes by condition...
7 AM

Running 40:25 intensity: (39 @1) + (51 @2) + (25:16 @3) + (13:25 @4) + (14 @5) 7.32 km (5:31 / km) +122m 5:06 / km
ahr:166 max:184 shoes: Grey Saucony Excursion

10 mins WU and WD with 10 90 x 30s in between. Couldn't face tempo with stiff legs so this was a compromise deal with myself. It was good - legs were tired but still had strength up the hills.

Strength 17:11 intensity: (9:36 @1) + (3:40 @2) + (3:55 @3) 0.06 km (4:28:29 / km) +1m 4:09:02 / km
ahr:135 max:159

Didn't leave myself enough time to get to Payne Whitney so used dumbells at home. 4 supersets of:

10 Hang cleans with OH squat
10 OH Press
10 DB Raise (sub for KB swing)
10 DB Row
10 Circular arms

Knees were very creaky on the OH squats. They didn't hurt or anything. Are creaks bad? I sound like a reindeer in a snow storm, and it's not bad for them.

Thursday Mar 15, 2012 #

(rest day)

Everything achey today after a quality few days. Rest day!

Wednesday Mar 14, 2012 #

7 AM

Running 12:42 intensity: (37 @1) + (19 @2) + (11:46 @3) 2.2 km (5:46 / km) +13m 5:36 / km
ahr:158 max:168

I woke up at 6.30 just as it was getting light, and decided to stay up rather than get the extra half hour's sleep. It worked! I woke up! Ate breakfast then jogged into the gym. Sore from yesterday, entirely expected. Good.

Strength 25:03 intensity: (22:50 @1) + (1:46 @2) + (27 @3)
ahr:125 max:155 weight:61.7kg shoes: Grey Saucony Excursion

Strength session using the plan Steve made me when I was marathon training. Really enjoyed early doors in the gym, especially because there were no undergrads around :) Very light session as it's been a while.

Back squat 65lb 4 x 5
Lunge with OH press 25lb 4 x 6
Bent over row 25lb 4 x 5
BB Roll outs 3 x 10
Sgl arm landmines 3 x 10

Fun! Also weighed myself - not as bad as feared, definitely not good either!
6 PM

Running 1:00:19 intensity: (45 @1) + (53 @2) + (31:34 @3) + (26:41 @4) + (26 @5) 9.63 km (6:16 / km) +256m 5:32 / km
ahr:167 max:185 shoes: Grey Saucony Excursion

Really nice evening run with M & M. Just got out for an hour before the sun went down, and heard lots of Peepers in the ponds! Legs struggling on the ups but surprisingly okay on the rest. Nice.

Tuesday Mar 13, 2012 #


Yesterday I was incapable of getting up, but felt much better as the day progressed. Today I was worse at getting up, and still feel rubbish. No actual symptoms of any kind though, just shattered.

What is going on? Better please, now. Thanks. Can't decide whether to jog home now or not.
4 PM

Running 1:05:51 intensity: (3:30 @1) + (6:22 @2) + (41:59 @3) + (8:53 @4) + (5:07 @5) 10.84 km (6:04 / km) +41m 5:58 / km
ahr:164 max:193 shoes: Grey Saucony Excursion

So I jogged home from work, and that felt okay - not amazing, but okay, then figured I'd dump my bag, go to the track and try strides. They felt pretty good, so did the intervals session. 4 x 50m off 1 min, 4 x 100m off one min, then 4 x 400m. Was supposed to repeat the 50s and 100s afterwards, but I was done by then. The shorter ones felt great, but things had clearly been anaerobic as my whole body struggled with the 400s. It didn't help that I was constantly being jumped at by the dop of the two hispanic ladies walking their dog in the inside lane, and the multiple other walkers/small children on bicycles/weed smoking teenagers also kept getting in the way. I might consider running out to the Yale track instead - these are not the kind of people I feel I can explain track etiquette to. The dog especially was a scary breed.


Hmm.. that 1.22 400 might have something to do with my struggling for the whole session!

Another gorgeous evening. I don't want it to get warmer!

Monday Mar 12, 2012 #


Still really struggling to get up. It is beautiful outside though, perfect Becky weather, so I will be running home from work plus a bit this evening to compensate for being a lard arse this morning.
6 PM

Running 57:04 intensity: (2:07 @1) + (2:17 @2) + (42:58 @3) + (9:42 @4) 10.34 km (5:31 / km) +133m 5:11 / km
ahr:161 max:183

What seemed like an insurmountable obstacle this morning was actually very enjoyable this evening. Six miles at easy cruisey pace. But stop starty with the traffic lights and bumping into Nathan at the start, much more flow at the end. Just made it through East Rock before it got preperly dark. Very satisfying.

Core 13:12 intensity: (11:10 @1) + (1:58 @2) + (4 @3)
ahr:124 max:150

Wee at home core sesh. Need to get back to Payne Whitney, have thrown $100 down the drain in membership I haven't used since Lyme Disease.

Sunday Mar 11, 2012 #


More CT A to Z action!
2 PM

Rubbish walking 40:21 [0] 1.97 km (20:32 / km) +80m 17:04 / km

A bit of a bust for the next State Parks!

Saturday Mar 10, 2012 #

11 AM

Running 52:03 intensity: (23 @1) + (1:20 @2) + (26:45 @3) + (23:35 @4) 8.38 km (6:13 / km) +203m 5:33 / km
ahr:169 max:182 shoes: Grey Saucony Excursion

Leg felt a world better this morning, so took a really easy cruise around East Rock in the glorious sunshine. It's still a bit cold for the new green stuff to start appearing, there was a bit of grass and that was all, but it's not going to be long! Leg felt fine, a little twinge on the really steep uphills, but really eased off on them and there were no real problems. Good. Not much in the tank at the start but on returning, realised it had been a pleasure.

Friday Mar 9, 2012 #


I just can't wake up this week, or get to sleep at night. Surely three hours and four days back home since isn't enough to be jetlagged? Maybe after spending whole days outside a few hours in a lab just isn't cutting it for tiring me out. I'm sure running relatively late isn't helping either.

Weird ligamenty type knee pain developed today. In order to not do a Boris, I am not running this evening.

Thursday Mar 8, 2012 #

7 PM

Running 1:19:15 intensity: (30 @1) + (1:52 @2) + (15:59 @3) + (50:11 @4) + (10:43 @5) 14.9 km (5:19 / km) +134m 5:05 / km
ahr:174 max:188 shoes: Grey Saucony Excursion

Bit off a little more than I could chew this evening. It was dark, and I wanted to run a bit longer than usual, and looked up a safe-ish route in Hamden. Decided to go as far as Skiff, then realised while on the move that Skiff was a bit further than ideal, but I couldn't remember any of the more wobbly earlier cut offs, so had to deal with it. It was pleasant to be out after a day slicing and dissecting brains, but my back and hamstring are stiff again after just two days at work. Silly being grown up. Go away.

Wednesday Mar 7, 2012 #


...or not. Sore throat and headache today. Ho hum.
6 PM

Running 37:37 intensity: (22 @1) + (23 @2) + (11:13 @3) + (23:40 @4) + (1:59 @5) 7.17 km (5:15 / km) +90m 4:56 / km
ahr:173 max:190 shoes: Grey Saucony Excursion

Felt no worse by the evening so decided to run anyway. Maybe sore throat is from it being dessicatingly dry over here. Just got on the East Rock Trails about five minutes after it was too dark to see, and then went on the roads for a bit longer. Felt fine. HR was maybe a bit high looking at it.

Core 13:36 intensity: (8:17 @1) + (2:39 @2) + (2:40 @3)
ahr:135 max:159

Quick core session after running. Super sets of crunches, obliques, russian twists, then runners arm, power presses, lat raises, then a killer of dips and press ups. Not bad for a home session.

Tuesday Mar 6, 2012 #


Couldn't get up in time to run before the dentist, and now I have sufficient face ache that pyjamas was the only viable option. Luckily I have papers to work on today from home. Training starts again tomorrow! Maybe... In other news, my crappy ruined by the NHS molar now has a titanium rod in it. I'm a bionic woman!

Monday Mar 5, 2012 #


Fun! Was woken up not by my alarm, but by a little san francisco earthquake this morning! Bye bye california!

Sunday Mar 4, 2012 #


We had an amazing day in Pinnacles, stunning weather and awesome views everywhere, like this:


After that we drove to Sonoma and spent a lovely afternoon trying to learn some stuff about wine at the Charles Creek tasting room, with the very lovely Alan, who was not at all patronising and answered lots of our silly questions. We bought some excellent wine from him, ate a lot of really good food, and then went to bed very full and satisfied with a great holiday. Just a final night at Zan's now, and then it's back to chilly New Haven and devil cats. Great break!

12 PM

Running 43:26 intensity: (6:00 @1) + (9:37 @2) + (18:07 @3) + (9:42 @4) 6.7 km (6:29 / km) +115m 5:58 / km
ahr:155 max:182

What's this? Actual running? No ways! Got back to San Francisco in time to catch Zan for her Sunday run. We jumped on her Vespa (slightly terrifying but also fun, should have been wearing more than running shorts though!) and headed to Golden Gate Park. Took it easy and had some good chat, and a bit of stretchy time. Weather was stunning, probably the best day yet, sunny and warm but not too hot. Good to move faster than a walk! Looking forward to getting back into it. Tomorrow is a day of travel though, so it'll have to wait till Tuesday.

Thursday Mar 1, 2012 #


We woke early yesterday expecting to see rain outside, and found 2 inches of snow. We ran around Yosemite Village trying to find out if chains were required, as we'd need help getting them on, but no one would give us a straight answer as it was too early in the morning. Eventually Rob went to the Garage, and the guy there said "in theory yes, but if you're going downhill, go now, don't stop, and you'll be fine!" So we went, and escaped an increasingly difficult to pass Yosemite just as they were locking down the chain checks on the entrance. Yey! Walmart refund remains intact. Then headed to Monterey and spent an awesome afternoon in the aquarium, and today had a rather soggy day on Big Sur. Tomorrow we head to Pinnacles National Monument, and we're not sure what's next! We have to be back in San Francisco by Sunday lunchtime.


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