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Training Log Archive: Becks

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Cross Fit9 7:52:54 0.75 1.2 8
  Cycling7 6:16:03
  Running9 5:17:12 34.1(9:18) 54.88(5:47) 696
  Orienteering1 56:11 2.97(18:55) 4.78(11:45) 30
  Total22 20:22:20 37.82 60.86 734
  [1-5]22 19:51:36
averages - rhr:56 weight:61.2kg

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Thursday Jan 31, 2013 #

8 AM

Cycling 22:17 intensity: (15:42 @1) + (4:17 @2) + (2:18 @3)
ahr:141 max:168

To Cross Fit. Legs a bit sore.

Cross Fit 54:31 intensity: (9:08 @0) + (39:12 @1) + (1:40 @2) + (3:01 @3) + (1:30 @4)
ahr:117 max:182

Some snatch practice then two super short workouts - 3 sets of 7T2B then 7 sit ups, then 500m row. My first set of T2B were awesome and the rest were not so awesome. Legs were done in the row but squeezed out a 1.57. Think I could do a lot better.

Cycling 53:20 intensity: (43 @0) + (47:33 @1) + (3:21 @2) + (1:43 @3)
ahr:131 max:164

This was a step too far. Wind in my face the whole way. It made me sad and took forever.

Wednesday Jan 30, 2013 #

9 AM

Running 34:48 intensity: (32 @1) + (2:43 @2) + (26:45 @3) + (4:48 @4) 6.32 km (5:31 / km) +125m 5:01 / km
ahr:166 max:182 shoes: Pink cohesions

Run in. Very stiff, but that good kind of stiff where you've been working the right muscles hard, rather than weird out of place spasmy I did too many GHD back extensions stiff. Gross weather this morning, just like home!
5 PM

Cross Fit 54:31 intensity: (37:10 @1) + (4:44 @2) + (9:49 @3) + (2:48 @4)
ahr:123 max:188

Really fun session today. Some front squats (many, ow), then some weird ring rows, then a partner WOD. Each of you did 25 goblet squats, 15 ring rows, 30 walking lunges with KB in R hand, 2 rope climbs, then back up but with 25cals on the Airdyne instead of more goblet squats. Worked with Jen and that meant rests were short. Used the knotted rope and made it 1.75 times, then got scared and tired and wobbly and came down. It's high up there for a little person!

Tuesday Jan 29, 2013 #

7 AM

Running 34:49 intensity: (50 @1) + (4:09 @2) + (23:50 @3) + (6:00 @4) 6.35 km (5:29 / km) +67m 5:12 / km
ahr:165 max:189

The pavements were not in a good way this morning. After thirty seconds I went home to put on my Integrators, and this was by far the optimal choice. Slushy snow in places, sheet ice in others. Tried to do a bit more at tempo, but it wasn't happening this morning - tight legs on slippy snow.
8 AM

Cycling 23:40 intensity: (12:27 @1) + (8:38 @2) + (2:35 @3)
ahr:144 max:172

With Rob to Cross Fit. The Cycle path was ploughed but crazy icy, so we were slow. On the uphill bit it was so slippy you gained about quarter of a wheel revolution for every full pedal push. It was fun, but slow.
9 AM

Cross Fit 1:08:47 intensity: (2:29 @0) + (53:18 @1) + (43 @2) + (4:01 @3) + (8:16 @4)
ahr:128 max:187

Jerk presses, deadlifts, then a WOD of 12 minutes. Started with 30 cleans, then 90 double unders (took me forever but I did manage 27 unbroken at the start - record!) the as many sets of 6 dips and 6 box jumps as possible. Knackered by the end.
10 AM

Cycling 53:41 intensity: (49:52 @1) + (3:07 @2) + (42 @3)
ahr:135 max:166

And to work via Starbucks for breakfast, where Rob and I tried to figure out why our latest sequencing results make no sense. The most likely explanation is that someone mixed up all the sample labels at some point, as the data clusters into three perfect experiment groups - just not the three treatment groups we had! Hmmm...
C • ooh, I had a similar proble... 1

Monday Jan 28, 2013 #

7 AM

Running 34:53 intensity: (39 @1) + (1:01 @2) + (19:25 @3) + (13:48 @4) 6.35 km (5:30 / km) +130m 4:59 / km
ahr:171 max:189 shoes: Pink cohesions

Today I missed being 4 minutes away from East Rock, so I ran too far in East Rock, and then still had a mile to go to get home. The lakes are melting and the sky is looking ominous ahead of the arrival of the storm. I'm going to get wet on the cycle home tonight :(

Running 6:55 intensity: (25 @1) + (2:21 @2) + (4:09 @3) 1.07 km (6:28 / km) +14m 6:04 / km
ahr:158 max:171 shoes: Pink cohesions

Got cold and jogged the rest of the way home. In other news, Rosie has developed a taste for greek yoghurt, after about 18 months of no interest in human food whatsoever.

Cycling 1:08:31 intensity: (53:41 @1) + (11:05 @2) + (3:45 @3)
ahr:131 max:172

Commute into work and back. Nice and dry on the way in, soggy and slushy on the way back. Kind of fun though.
6 PM

Cross Fit 5:54 intensity: (11 @0) + (5:23 @1) + (20 @2)
ahr:126 max:148

Mini WOD at home because the car won't start. 4 sets of 20 (10) burpees, front plank, flutter kicks.

Sunday Jan 27, 2013 #

Note

Some days you just want to stay in and clean the house. Hello today! Hoping I'll feel more like doing something proper tomorrow.

Saturday Jan 26, 2013 #

Note

Whoo, this morning I don't have Rob's flu! I was a bit worried last night!

Friday Jan 25, 2013 #

Note

Shattered. Going to use my training time tonight to mark my homeworks, and then I am free for the weekend.

Thursday Jan 24, 2013 #

Note
(rest day)

Very tired today. Teaching is interesting so far but poorly organised, so the fact that our discussion sessions actually mean we should have presentations ready was only revealed at the last minute. My timing slots only works if people plan things as well as I do, so I was up late last night getting that together and then I'm teaching this evening. Bit knackered now and sore from hunching over powerpoint. I should really buy me a proper mouse for days spent doing that kind of stuff.

Wednesday Jan 23, 2013 #

8 AM

Running 34:49 intensity: (22 @0) + (44 @1) + (4:26 @2) + (25:33 @3) + (3:44 @4) 6.34 km (5:29 / km) +43m 5:19 / km
ahr:162 max:187 shoes: Pink cohesions

Oooh, it's chilly out there this morning! Back on track with the secret plan in my head. Half a mile at pace. It was hard work after the wobbly legs from last night's workout, but just made it. Wore many clothes and slathered my face with hemp hand protector. Smells foul and now looks a bit glisteny, but my cheeks and nose were actually pretty well protected without having to wear a buff over my whole face. That goes down as a win.

Tuesday Jan 22, 2013 #

9 AM

Running 34:49 intensity: (23 @1) + (2:13 @2) + (30:36 @3) + (1:37 @4) 5.62 km (6:12 / km) +99m 5:42 / km
ahr:165 max:180

East Rock looked beautiful this morning but my legs were feeling those kettlebell swings!
7 PM

Cross Fit 47:14 intensity: (3:25 @0) + (21:23 @1) + (3:49 @2) + (10:12 @3) + (8:25 @4)
ahr:141 max:182

New Tuesday endurance based "Death" workout. Today I was in a pair with Laura and we had to do 150 burpees and row 5km however we liked. We probably didn't do things optimally, but 10 burpees at a time then onto a rower for about 200-250m. Finished burpees with a lot of row to go. The tall boys kicked our butts, but we weren't too far behind the strong girls. I rocked the burpees.

Monday Jan 21, 2013 #

11 AM

Running 34:49 intensity: (13 @1) + (9 @2) + (6:33 @3) + (27:54 @4) 6.36 km (5:29 / km) +87m 5:08 / km
ahr:179 max:189 shoes: Pink cohesions

Running into work trying to make sense of this:

http://www.telegraph.co.uk/topics/weather/9816018/...

Can't really. My thoughts are with Rachel and Tom's families, and my life has been enriched for the better by knowing them both.
C • Horrific 2
C • Oh no 2
5 PM

Cross Fit 1:06:38 intensity: (4 @0) + (45:54 @1) + (4:41 @2) + (3:18 @3) + (6:35 @4) + (6:06 @5) 1.2 km (55:32 / km) +8m 53:44 / km
ahr:140 max:198

Cross Fit on a cold night. Some strength work doing supinated rows and then the overhead squat with wobbly kettlebells, which is fun but really hard. Then Helen, 3 rounds of 400m run, 21 KBS and 12 pull ups. I was just over a minute slower than last time, but I did pull ups the whole time (with band) and there was slush on the ground outside. So I think that counts as a win.

Friday Jan 18, 2013 #

Note

Best remedies for a post nasal drip? I don't think it's worth my while spending the whole afternoon at the Health Plan on the tiny chance that they might give me antibiotics and they might work.

Getting mega frustrated now.

Edit: currently taking a combination of Guaifenesin and Phenylephrine HCl.
C • sleep 16

Thursday Jan 17, 2013 #

Note

Feel like crap today, didn't sleep well. Think cold has turned into a post nasal drip. Bah humbug.

Wednesday Jan 16, 2013 #

Note

Throat is scratchy and itchy and didn't sleep well again last night. Grrr. Wonder if antibiotics would help, or just patience?

Cross Fit 1:00:00 intensity: (45:00 @1) + (15:00 @2)

Cross Fit, strength session. Silly Jeremy warm up with bizarre drills, then the workout of 5,3,1,5,3,1 front squats interspersed with alternating negative chin ups and farmers carry. Had to start the next 5 on a bigger weight then the first, and increase through the set. Started pretty light so this was quite easy. No bad thing as it's all still feeling a bit new. Fun session with Rob.

Running 30:00 [3] 3.4 mi (8:49 / mi)
shoes: Pink cohesions

Ran back from Cross Fit the naughty way. Figured I'm less likely to get mugged on the Canal Trail than I am to get hit by a car where there's no pavements. Legs a bit stiff as might be expected.

Tuesday Jan 15, 2013 #

Note

Can laptops these days survive a run to work? Planned things badly given tomorrow's potential snow/ice storm at rush hour.
C • Laptops 6
7 AM

Running 34:49 intensity: (35 @1) + (2:14 @2) + (10:07 @3) + (21:48 @4) + (5 @5) 6.53 km (5:20 / km) +84m 5:01 / km
ahr:173 max:192 shoes: Pink cohesions

Yey! Morning run! This felt faster than it actually was so things are clearly not tip top, but getting there.
5 PM

Cross Fit 1:07:05 intensity: (8:10 @0) + (53:27 @1) + (2:51 @2) + (1:56 @3) + (41 @4)
ahr:117 max:178

Yey, the fun crew were at Cross Fit! Quite a bit of core work like holding yourself up on rings (mega hard), and lots of deadlifts, but not heavy ones. Lovely to see Isabel and co again, and not too difficult a workout for getting back into the swing of things.

Cycling 20:08 intensity: (15:18 @1) + (1:48 @2) + (2:35 @3) + (27 @4)
ahr:136 max:176

Rob had to go back to work so I had to cycle back from Cross Fit. There were a few dry flakes in the air and Whitney was terrifying. Next time I am being naughty and sticking with the Farmington Canal Trail. Being good is scary.

Monday Jan 14, 2013 #

Note

Failed a bit at life today and feeling a bit ropey still. At least I did the cycle commute. Need to run before work, need to run before work, need to run BEFORE WORK!

Note

Bumper weekend of CT A to Z activity!

http://connecticutatoz.tumblr.com/post/40567536642...

http://connecticutatoz.tumblr.com/post/40570322921...

http://connecticutatoz.tumblr.com/post/40572300657...
C • Bike trail. 1
9 AM

Cycling 1:20:02 intensity: (1:11:58 @1) + (5:23 @2) + (2:41 @3)
ahr:128 max:167

Commute on the mountain bike and back. Bonked majorly on the way home. Not quite got the diet calories right yet, probably why I felt so rubbish by hometime.

Sunday Jan 13, 2013 #

9 AM

Running 36:31 intensity: (13:19 @1) + (22:11 @2) + (1:01 @3) 4.48 km (8:09 / km) +47m 7:44 / km
ahr:145 max:183 weight:61.2kg

I'm a bit worried I brought the British weather back with me. Another, grey damp morning. Up to West Rock to do a max 70% HR run, and it felt much better than a week ago, but there's still a bit of snot hanging around. Hopefully that's helped clear it up. Did a fast minute at the end to see if that would do anything.
C • January Thaw 12

Saturday Jan 12, 2013 #

10 AM

Cycling 54:24 intensity: (52:44 @1) + (55 @2) + (45 @3)
ahr:122 max:163

Second trip out with the new toy! The Farmington Canal is the next State Park, so it was a double mission. Fiddled around with the seat height and now have padded pants, and the whole thing felt a lot more natural this time. Maybe commuting isn't too far off (weather permitting). Planned to go all the way to Cheshire but things got very icy not far past the edge of Hamden, so I turned and came back. No point overdoing anything given the last few weeks!

Friday Jan 11, 2013 #

6 PM

Cross Fit 48:14 intensity: (6:12 @0) + (30:19 @1) + (2:47 @2) + (5:42 @3) + (3:14 @4)
ahr:127 max:186

What's this? Exercise you say? Finally cleared the lump out of my throat and my sinus headache with a canny combination of changes in air pressure and Sudafed, and so thought would get back to it with a bang. It was a Bring A Friend Day we we did tabata, 4 sets of 20s each of Ring Rows, Box jumps, flutter kicks and wall balls. It says something that in everything except ring rows I got better with time and not worse! Didn't feel quite 100% and HR a bit higher then expected, but definitely well on the road to recovery now.

Also, when we were checking our baggage before leaving home I also checked myself. Nasty, nasty surprise. Will be doing something about that pronto. The Devil Cats need it too, they were a bit too well fed while we were away!

Monday Jan 7, 2013 #

Note
rhr:54

Slept much better last night and HR improved. Still feeling a bit fuggy but better than yesterday.

Sunday Jan 6, 2013 #

Note
rhr:58

Last night was that awful end of cold night when your throat and nose is full of stuff and you can't really sleep. Feel awful today and HR is back up a little (not that much though). Bah. Guess I'm not getting any proper O' this trip :(

Saturday Jan 5, 2013 #

11 AM

Orienteering 56:11 intensity: (31:12 @1) + (22:25 @2) + (2:34 @3) 4.78 km (11:45 / km) +30m 11:24 / km
ahr:142 max:161 rhr:56

A little pootle round a course. Set the watch to alarm at 70% Max, and it did that a lot, so it was mostly walking with a little jogging. Still, it was excellent to be out and the sun even shone today! Snot is on the move and headache not any worse. New Integrators seem great, although it was obviously not a hardcore test!

Friday Jan 4, 2013 #

Note

Throat still gravelly, not much else to report.

Thursday Jan 3, 2013 #

Note

Oh come on! Either turn into a proper cold or go away!

Wednesday Jan 2, 2013 #

Note

Hmm, 2013 seems to be beginning with a cold. Still, if I can make it to my 30th without walking in front of a car, I'll still be winning compared to last year!

Tuesday Jan 1, 2013 #

Note

2013 is sunny in Edinburgh! Eeeee!

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