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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running15 10:53:13 66.8(9:47) 107.51(6:05) 1996
  Cross Fit6 6:17:54 1.35 2.18 9
  Orienteering4 3:05:25 11.15(16:38) 17.94(10:20) 382
  Cycling2 1:39:40
  Total22 21:56:12 79.31 127.63 2387
  [1-5]20 18:58:14

» now

Sunday Mar 31, 2013 #


I can see a beetroot shoot! Damn the cold weather coming Tuesday/Wednesday slowing things down again.
5 PM

Running 46:17 intensity: (1:04 @1) + (8:36 @2) + (33:45 @3) + (2:52 @4) 7.46 km (6:12 / km) +186m 5:31 / km
ahr:163 max:187 shoes: Pink cohesions

Rob dropped me off on the way back from IKEA (kitting up before his parents arrive) and I did the three hills of East Rock. Not as warm out today but still T shirt weather, very pleasant. Felt a little better physically today despite being tired all day. Startled two beautiful deer on the first hill.

Saturday Mar 30, 2013 #


Signed up for the Bimblers Bash next weekend. Let's see if I can beat my boss. I'm not hopeful, this is more to shock me into doing some training and also get over my general fear of racing than to do well. I will try to do more trail races this year in general I think.
12 PM

Running 51:38 intensity: (43 @1) + (1:38 @2) + (29:27 @3) + (19:50 @4) 7.95 km (6:30 / km) +300m 5:28 / km
ahr:169 max:186 shoes: Pink cohesions

Amazing day! Took off to the top of West Rock for a lunchtime run. Incredibly warm - would have been fine with just a vest, and white tipped black winged butterflies everywhere. The hill back up from Farm Brook is a lot longer than I remember it being. This patch of woods is beautiful, and there were many families (and someone shooting some kind of drama scene with blanks and police presence) out and about. I definitely have some kind of illness or allergies - throat became sore very quickly as soon as I started running and HR high. Probably allergies, as this seems to happen around this time every year.

Garden update: I am impatient and want things to start growing in my boxes. Surely it shouldn't be long now the temperatures are up? My leek and onions seedlings are out and seem to be coping well after just over a week of hardening off. My tomato seedlings are growing like crazy, but they'll have to stick inside for a while yet. The broccoli is making mediocre progress but it looks like I'll have plenty of chives. Peppers might be a bit meh, they're very slow, but I can always buy seedlings if they don't look big enough when it's time to go out. The 20+ degrees sensible registering out in my sun room now must be good for them! They still come inside at night though.

Thursday Mar 28, 2013 #

Cycling 1:00:00 [1]

Cycling into work and back. Was still feeling grotty and tired today, so tried to excite myself by taking the new bike out for it's first commute. Not really confident enough yet with signals and stuff, but it's way more fun to actually ride. Enjoyed it and then had a productive fine day in the lab. Just need a bit of time to recover from something I think.

Wednesday Mar 27, 2013 #

8 AM

Running 46:17 intensity: (50 @1) + (4:35 @2) + (22:32 @3) + (18:20 @4) 7.96 km (5:49 / km) +136m 5:21 / km
ahr:169 max:185 shoes: Pink cohesions

Morning run. This felt pretty uniformly horrid. Tight legs and sore throat. As always at this time of year, can't make the call between allergies and sick. Despite this, it was a beautiful morning, and it may finally be time to ditch the third layer while out running. Yey!

Tuesday Mar 26, 2013 #


Today I have had an amazing day at work, but I am totally whacked. Just a nice easy stroll on the cards for the evening I think...

Monday Mar 25, 2013 #

8 AM

Running 46:18 intensity: (7:55 @1) + (16:32 @2) + (21:51 @3) 7.48 km (6:12 / km) +129m 5:42 / km
ahr:152 max:171 shoes: Pink cohesions

Very slow trudge into work. Had a heavy bag today and tired post snow legs. It wasn't very inspiring.

Sunday Mar 24, 2013 #

10 AM

Orienteering 42:43 intensity: (11 @0) + (21:01 @1) + (8:22 @2) + (13:09 @3) 3.19 km (13:24 / km) +51m 12:24 / km
ahr:142 max:174 shoes: Integrators 5000

First session of the morning, shadowing John and Sam. They both did really well, and it was a pleasure watching things start to unravel and really make sense. They both called out each other's mistakes, and we thinking really hard about safe routes, handrails and Attackpoints. The snow was tough in places, those two would float over and I would go crashing to the bottom every step :)

This made me want to actually orienteer this spring.

Orienteering 41:57 intensity: (9 @0) + (19:59 @1) + (9:21 @2) + (12:13 @3) + (15 @4) 3.74 km (11:14 / km) +87m 10:03 / km
ahr:144 max:176 shoes: Integrators 5000

Was feeling super tired but Elina needed a shadow and so I headed out again. We worked on looking up and using the big picture of the contours to confidently approach a control. Elina took it all in really well and it was a fun course by Clint. I was very glad to see the finish, Elina killed me up the final hill :)

Saturday Mar 23, 2013 #

8 AM

Orienteering 18:24 intensity: (2:18 @1) + (3:57 @2) + (12:01 @3) + (8 @4) 1.82 km (10:07 / km) +74m 8:25 / km
ahr:143 max:175 shoes: Integrators 5000

Hanging a few streamers at Osbornedale. I know this hill way too well now! A bit out of breath up the hill.
1 PM

Orienteering 22:02 [0] 2.33 km (9:27 / km) +40m 8:42 / km
shoes: Integrators 5000

Hanging a few streamers at Ansonia. The woods are in amazing shape! And I didn't feel too bad either.

Orienteering 20:09 [0] 3.17 km (6:22 / km) +51m 5:53 / km
shoes: Integrators 5000

Hanging streamers and flags for the peg relay. Plenty of standing still tying streamers onto strings.
6 PM

Cross Fit 1:17:05 [0]

An easy run through some body weight exercises for the Juniors to take home. I think it was fun and useful.

Thursday Mar 21, 2013 #


Hmmm...there is green stuff in my nose now but I don't feel awful, still just silly tired. Rest time! Trust me to catch a potential something just before the weekend...

Wednesday Mar 20, 2013 #


Double figures degrees sensible finally appeared on the ten day forecast!
9 AM

Running 48:04 intensity: (27:33 @1) + (19:41 @2) + (50 @3) 4.26 mi (11:16 / mi) +108m 10:27 / mi
ahr:143 max:163 shoes: Pink cohesions

Am worried I might be coming down with something, tired and cold all day today, so this run in was kept low level. Heart rate wasn't weird so perhaps still just a little tired.

Tuesday Mar 19, 2013 #


As a result of yesterday's awesomeness, today I am knackered. Back on the wagon tomorrow!

Monday Mar 18, 2013 #


Spent the whole day at Rockefeller meeting interesting people and talking about our work. Met my first (edit: second) Nobel Prize Winner, the rather amazing (and very nice) Paul Greengard. Went out for dinner afterwards and ate lovely Italian food, then battled through the snow storm to get the train home very late. Wonderful day.

Sunday Mar 17, 2013 #


Just couldn't really be bothered to do anything today, so I didn't. We couldn't even go State Parking because the car was leaking coolant, so we stayed at home.

Saturday Mar 16, 2013 #

(rest day)

Spent most of the day in the garden with my new veg boxes, now full of compost. Excellent.

Friday Mar 15, 2013 #

8 AM

Running 40:06 intensity: (4 @0) + (3:52 @1) + (3:39 @2) + (25:53 @3) + (6:38 @4) 7.02 km (5:43 / km) +70m 5:26 / km
ahr:162 max:188 shoes: Pink cohesions

Run to Cross Fit with 4 x quarter mile efforts. First was awful, next were a bit easier. A long long way to go.

Cross Fit 1:06:15 intensity: (3:13 @0) + (52:49 @1) + (5:35 @2) + (4:38 @3) 0.7 km (1:35:11 / km) +2m 1:33:50 / km
ahr:122 max:174

Only three of us there for the 9 o clock this time. Rob got lots of coaching on his squat from Dan and we had a good chat at the end. Should probably have skipped the chat to go straight to work, but ho hum.

Thursday Mar 14, 2013 #


More snow showers for the weekend? Meh! The training weekend is finally creeping onto the ten day forecast though - looking good this far out!

Also, the Saturday of the training weekend will mark three years in CT for me. Time flies! Almost my third anniversary of meeting Ian and Lori! Which also means almost three years since SGB and Lori got together.
5 PM

Running 40:11 intensity: (3:45 @1) + (8:36 @2) + (27:50 @3) 6.74 km (5:57 / km) +101m 5:33 / km
ahr:156 max:169 shoes: Pink cohesions

Rob dropped me off and I ran through East Rock. I was hungry but not dizzy hungry, which is quite a feat for me. I have forgotten how long it takes me to get everywhere in East Rock, so I gypped myself a bit and had to do an extra loop round Spring Glen. Next time I will stick to the outer path - plenty of time! Lovely sunny evening but seriously chill wind - needed gloves. There's some really grim patches of storm damage on the trails to the east of the summit.

Wednesday Mar 13, 2013 #

5 PM

Cross Fit 49:08 intensity: (9:55 @0) + (26:17 @1) + (4:12 @2) + (5:43 @3) + (3:01 @4)
ahr:126 max:182

First part of today's WOD. Some timed heavy push presses, burpee box jumps, burpee pull ups and planks. Not to difficult. 3 x 1 minute planks are a lot easier than they used to be. It's all about counting really slowly.

Running 40:45 intensity: (12:31 @1) + (9:05 @2) + (12:57 @3) + (3:42 @4) + (2:30 @5) 6.78 km (6:00 / km) +147m 5:25 / km
ahr:159 max:192 shoes: Pink cohesions

Changed in to trainers and jogged to Endurance with Dan G. Session was a time trial up the Quinnipiac Hill. I could feel the burpees in my quads the whole time but I was almost a minute faster than anyone else in 5.05. I need Scott to stop taking his children to basketball practice and come run with me! This was the hardest I have run in a while, as evidenced by the max HR.

Cross Fit 10:09 intensity: (6:28 @0) + (3:41 @1)
ahr:92 max:110

Then finished today's WOD and stretched out afterwards. 30 balls slams (10#), 40 cals on the Airdyne, 50 double unders. They were pretty hard after all that, I was doing double single double single and still only getting 8 or so without whipping my arms. Happy to have had a good evening's training though, after feeling fed up and dreadful when I woke up. Hopefully I am over the worst of the sugar/simple carb withdrawal (4 days now).

Tuesday Mar 12, 2013 #


Yey rain! The enormous lump in our garden has decreased in size by about half this morning. Whoo!
10 AM

Running 46:13 intensity: (1:03 @1) + (6:20 @2) + (38:26 @3) + (24 @4) 7.57 km (6:06 / km) +130m 5:37 / km
ahr:162 max:176 shoes: Pink cohesions

Jog in in the pissing rain. It was a bit too soon after breakfast (I had a very slow start today) for anything fast, but I enjoyed the conditions, reminding me of home. Snow is now pretty much gone. Wahey!

Monday Mar 11, 2013 #

8 AM

Running 40:07 intensity: (1:24 @1) + (4:57 @2) + (30:39 @3) + (3:07 @4) 7.18 km (5:35 / km) +134m 5:07 / km
ahr:164 max:179 shoes: Pink cohesions

An almost entirely snow-less run! Whoopee! My legs were really tired from all the stomping this weekend but it was fun to be able to run properly.
6 PM

Cross Fit 1:08:31 intensity: (15:14 @0) + (37:05 @1) + (5:14 @2) + (10:33 @3) + (25 @4)
ahr:122 max:177

Cross Fit! Started with some heavyish front squats, then 15 min AMRAP of 6 DB Thrusters, 6 strict pull ups (bands), 6 wall balls and 6 DB rows. Not the most exciting but all good stuff.

Sunday Mar 10, 2013 #


Training fail today - we went State Parking and got a bit lost: a combination of awful ct dep maps, no trail blazes, and no footfalls in the snow. We did lots of trudging through occasionally mid thigh deep snow, and it was a lot of fun on another gorgeous day, but definitely too tired to train now. Back to the start of the five again! One day, I will finish this set.


Mega weekend of CT A to Z action ahoy!

We should try to make a sprint map of the area around Gillette Castle I think.

Saturday Mar 9, 2013 #

4 PM

Running 46:23 intensity: (1:19 @1) + (8:47 @2) + (35:07 @3) + (1:10 @4) 6.47 km (7:10 / km) +144m 6:27 / km
ahr:162 max:177 shoes: Pink cohesions

Spring! There may be snow on the ground but there was warmth in the breeze today, the sunshine was incredible and it was a wonderful day to be outside. Meant to run the blue along the ridge but cleverly left my O shoes at home and wasn't going to attempt it in trainers. Even the road was fun, a bit squidgey and cushioned but only hard going on the uphill bits.

Mmmmm. When I got home, Rob AND ROSIE were chilling in the garden. This is quite a development.

Friday Mar 8, 2013 #


Yesterday I felt like I was fending off a cold. Today I have to do tissue culture and the roads are not clear, so I guess it's run into work time! Still not sure about that cold...
8 AM

Running 40:10 intensity: (56 @1) + (14:10 @2) + (25:04 @3) 6.51 km (6:10 / km) +114m 5:40 / km
ahr:157 max:173 shoes: Integrators 5000

The run in this morning was lovely, despite getting soaked with icy slush from a tandem crew of ploughs that went past. It hurt too, slush flung in your face at 40mph. Thanks guys. But once I hit East Rock the snow was soggy and decorating the trees beautifully, and the running was easy considering

The walk home however was grim - much wetter and slushier, and feeling much colder. Glad to be back inside again, with cells safely split in their incubators at work.

Wednesday Mar 6, 2013 #

5 PM

Cross Fit 57:06 intensity: (19:09 @0) + (16:56 @1) + (3:42 @2) + (7:16 @3) + (10:03 @4) 1.0 km (57:06 / km) +6m 55:26 / km
ahr:127 max:189

Aerobic session now. 3 x 8 minute intervals, mixture of rowing, KB deadlifts, airdyne, box jumps, double unders and running. Good training, not too difficult.

Running 40:31 intensity: (4:36 @1) + (5:44 @2) + (30:11 @3) 7.12 km (5:41 / km) +71m 5:25 / km
ahr:158 max:174 shoes: Pink cohesions

Easy run home. Not very pleasant next to Whitney but good to loosen up.

Tuesday Mar 5, 2013 #

8 AM

Cycling 22:02 intensity: (15 @0) + (19:39 @1) + (1:13 @2) + (55 @3)
ahr:134 max:167

To Cross Fit. Wind in my face and bike in definite need of a wash and oil.

Cross Fit 49:40 intensity: (4:04 @0) + (24:21 @1) + (4:20 @2) + (9:07 @3) + (7:48 @4) 0.48 km (1:42:50 / km) +1m 1:41:47 / km
ahr:136 max:188

Elizabeth (21-15-9) with full cleans (55#) and burpees instead of dips. This was tough! 7.04. Should probably go up to the intermediate weight now. Followed by 2 mins easy row, then 5 mins of 30 secs on 30 secs off. Still not good enough at rowing to really get out of breath, but my technique is improving. It helped that only two of us turned up this morning so we got lots of coaching from Mo. Ended with 50 sit ups with butterfly legs. Good workout and happy to go after two days of feeling uninspired.

Cycling 17:38 intensity: (14:57 @1) + (2:19 @2) + (22 @3)
ahr:140 max:159

And home. Wind behind me this time, much better.

Running 40:07 intensity: (59 @1) + (5:29 @2) + (31:01 @3) + (2:38 @4) 6.87 km (5:51 / km) +136m 5:19 / km
ahr:164 max:181 shoes: Pink cohesions

Then run into work with a big bag. Unsurprisingly a little tired for this, but the woods were clear for the first time and there are green bits sticking out of the ground everywhere! The sunshine was glorious and I was happy to get out before the next storm arrives tomorrow. Run past Galactogogue at the end, who seemed to be thinking the same thing. Had a minor balsamic acid incident in East Rock which had to be sorted out, then into work with few issues after that.

Monday Mar 4, 2013 #


Had a wonderful evening out in NYC on Saturday but am totally wrecked as a result. Very little drinking but too way too long to get home, then my friend Anne's spare room was a sauna. I'm taking an extra day to recover. Very Swedish evening - dinner at Smorgas Chef (lovely), then watching Deer Tracks (from Gavle). Apologies for all the missing accents in that very short sentence!

Saturday Mar 2, 2013 #

9 AM

Orienteering 40:10 intensity: (1:15 @1) + (7:48 @2) + (31:00 @3) + (7 @4) 3.7 km (10:52 / km) +79m 9:49 / km
ahr:159 max:175 shoes: Integrators 5000

Phew. Have been oscillating all week about whether I made the right decision cancelling the training. The nice lady at Ansonia had asked me to go and fill in the paperwork in person as the new date isn't too dar away, so I thought I may aswell try and do a course while I was out there. Picked the Green from the A meet a few years ago, thinking if coach could do it in 31 mins in normal conditions, I should manage today in 40.

No chance! The snow had re-crusted and was very heavy and slow today. Almost clear on the occasional south facing slope, but mostly still 4-5 inches and extremely slow going. I gave up halfway and just slogged back. It was pretty miserable. No one has been out on the trails so they were difficult to see too.

Yes, definitely the right decision. Ansonia and Osbornedale now booked for March 23rd, cmorse working on Gay City for the 24th. I think this is a much better plan.

Friday Mar 1, 2013 #

7 AM

Running 40:06 intensity: (1:27 @1) + (5:16 @2) + (24:59 @3) + (8:24 @4) 7.53 km (5:20 / km) +90m 5:02 / km
ahr:165 max:188 shoes: Pink cohesions

Run to work with a repeat of the 6 x 200m intervals along the way. It's almost clear enough to do this properly, but not quite. Legs were a bit tired from the cross fit and snow running, but it was fun to move a bit faster for a short while.

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