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Training Log Archive: Becks

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Cycling17 16:32:42 85
  Cross Fit10 10:48:59 4.35 7.0 53
  Running3 2:34:12 10.07(15:19) 16.2(9:31) 405
  Stretching1 6:24 0.04(2:36:03) 0.07(1:36:58) 5
  Total25 30:02:17 14.46 23.26 548
  [1-5]25 29:06:48

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Wednesday Jul 31, 2013 #

Note

Kitch! I made three Anjum Anand curries tonight, and they all tasted really good, even the aubergine one when I don't really like aubergine. Thanks! We did end up eating at 10pm, but it was worth it :)
8 AM

Cycling 17:37 intensity: (16:37 @1) + (52 @2) + (8 @3)
ahr:124 max:155

Easy spin to Cross Fit. Shoulders pretty tight for the road bike.

Cross Fit 58:52 intensity: (43 @0) + (30:30 @1) + (7:34 @2) + (6:25 @3) + (10:43 @4) + (2:57 @5) 2.41 km (24:23 / km) +3m 24:14 / km
ahr:144 max:193

Aerobic workout today. 5 x 3 min AMRAPs, KBS and 100m shuttles, run all out, 10m shuttles with squats thrusts, run all out, KBS and 100m shuttles. Was a bit disappointed with the 3 minute run as I thought I'd only gone 460m, but oxygen debt made me forget my watch was in miles. So actually not too bad at all, considering I used a heavy kettlebell.

Cycling 15:54 intensity: (15:24 @1) + (30 @2)
ahr:126 max:150

Easy spin home. Lots of yummy mummies on the canal trail, they all looked a bit miserable.
1 PM

Cycling 1:10:00 [1]

Cycled into work and back after manuscript fiddling all morning. It's really depressing spending so much time condensing your data into a format for a journal you know you're 97% likely to get an instant rejection from.

Tuesday Jul 30, 2013 #

9 AM

Cross Fit 1:03:18 intensity: (7:21 @0) + (47:16 @1) + (2:32 @2) + (1:46 @3) + (4:23 @4) 0.06 km (17:35:00 / km)
ahr:120 max:181

Super fast workout today after yesterday's longer one. 6! of deadlifts, bar dips (getting better!), box jumps. Fun workout but the morning crew are a bit quiet these days.

Monday Jul 29, 2013 #

Cycling 1:10:00 [1]

Into work and back. Hot on the way home!
6 PM

Cycling 17:04 intensity: (15:07 @1) + (1:17 @2) + (40 @3)
ahr:128 max:163

Easy spin to the gym.

Cross Fit 1:02:13 intensity: (8 @0) + (36:48 @1) + (3:50 @2) + (5:18 @3) + (10:13 @4) + (5:56 @5) 2.0 km (31:07 / km) +15m 29:59 / km
ahr:144 max:194

6 mins to build to a 3RM front squat. I stopped at 95, should have tried more. Then Nancy, 5 sets of 400m run with 15 overhead squats. Picked a heavy weight for me, 44# and didn't make it to the end, hit the 18 min cutoff. Did all the runs, missed the last lifts. Hard to stabilise everything overhead.
7 PM

Running 20:38 intensity: (20 @1) + (5 @2) + (2:15 @3) + (17:58 @4) 3.55 km (5:49 / km) +50m 5:26 / km
ahr:179 max:186 shoes: Pink cohesions

Rob came to Cross Fit and we ran. My legs hurt and apparently my heart rate was a bit high.
8 PM

Cycling 15:12 intensity: (12:46 @1) + (1:47 @2) + (39 @3)
ahr:136 max:162

Easy spin home.

Sunday Jul 28, 2013 #

12 PM

Running 20:57 intensity: (5:55 @2) + (12:09 @3) + (2:53 @4) 0.96 mi (21:49 / mi)
ahr:107 max:181 shoes: Pink cohesions

State Park jog with Rob. Humaston is just a dirt track with random trails of it that lead to filthy piles of rubbish where people have camped out. Not great.

http://connecticutatoz.tumblr.com/post/56723804313...

Friday Jul 26, 2013 #

6 PM

Cross Fit 1:14:14 intensity: (4:25 @0) + (48:16 @1) + (4:57 @2) + (5:32 @3) + (10:06 @4) + (58 @5)
ahr:133 max:192

Feeling much better today, productive all day despite many meetings, and decided Cross Fit would be good. Eurgh, it was tough! We did 3 x 5 weighted negatives (finally using 5# for this, am I actually getting somewhere?) then Jackie, which sucked. Row 1km, 50 Thrusters, 30 pull ups. Used the Rx thrusters (Rx for the first time ever, woo!) but despite this being light at 33#, it was really hard. Had to do it in five sets of ten. By then my arms were jelly and it got to the point where I was doing 1 pull up (with bands) every 30 seconds. Poor. But happy I was brave enough to Rx it with the weight.

Thursday Jul 25, 2013 #

Note

Feel a bit better today but still a bit detached. It's cool! I'm wearing trousers and sitting in the sun room working on an abstract and I'm actually a bit chilly. Mmmm.

Wednesday Jul 24, 2013 #

Note

I think I'm sick. At least that explains the mega sleeping for the past few days.

Monday Jul 22, 2013 #

7 AM

Cycling 1:10:00 [1]

Cycling into work and back. Much cooler today but still with a clamminess lurking in the background.
6 PM

Cycling 15:35 intensity: (10 @0) + (14:25 @1) + (30 @2) + (30 @3)
ahr:125 max:160

To Cross Fit. Saw a tiny wood chuck.

Cross Fit 1:05:31 intensity: (5:52 @0) + (37:24 @1) + (4:20 @2) + (5:55 @3) + (12:00 @4)
ahr:131 max:188

Fight Gone Bad! Went up to the 13# ball and they've increased the height we have to get, and got 18 less reps. Lots of people so had to do wall balls last which I don't think helped. Felt awful before and better after.

Cycling 16:55 [1]
ahr:119 max:140

Cycle back in the rain. Saw many tiny bunnies, a big woodchuck, and felt almost cold. Excellent.

Saturday Jul 20, 2013 #

Note

Today we took a walk through Housatonic Meadows and Forest, and although it wasn't mega far it was mega hot, 34 degrees or so with thunder rumbling in the background most of the time, and there was lots of uphill. Was shattered by the evening and slept for a long time tonight. And today it is cooler! Mmmm.

Friday Jul 19, 2013 #

4 PM

Cross Fit 1:05:31 intensity: (12:49 @0) + (39:52 @1) + (5:50 @2) + (6:17 @3) + (43 @4) 0.08 km (14:33:33 / km) +11m 8:23:58 / km
ahr:123 max:178

Rope climbs, DB rows, squats and sled pushes. So hot outside with the sleds that I nearly vommed. Happy to get a workout in at around 35 degrees really not actually sensible.

Stretching 6:24 intensity: (4:19 @0) + (2:05 @1) 0.07 km (1:36:58 / km) +5m 1:10:20 / km
ahr:97 max:110

Wednesday Jul 17, 2013 #

8 AM

Cycling 20:15 intensity: (19 @0) + (12:20 @1) + (5:15 @2) + (2:21 @3)
ahr:139 max:171

Cycle to Cross Fit, bit slower on the MTB.

Cross Fit 1:02:53 intensity: (1:45 @0) + (38:08 @1) + (3:11 @2) + (14:07 @3) + (4:32 @4) + (1:10 @5) 0.4 km (2:37:12 / km) +5m 2:27:58 / km
ahr:135 max:194

Leg heavy day today. 10 rounds of sumo dead lift high pulls and ball slams, bracketed either side by two mins for max calories on the Airdyne. Got 45 and 46, which was the best for the girls in the morning sessions. Really tough on the Airdyne, not too bad inbetween.

Cycling 52:19 intensity: (45:50 @1) + (5:59 @2) + (30 @3)
ahr:130 max:157

And cycle all the way into work. Pretty tired by the end.
7 PM

Cycling 35:00 [1]

And cycle back. Saw a woodchuck, so it was the best bike ride of the day.

Tuesday Jul 16, 2013 #

9 AM

Cross Fit 1:13:56 intensity: (15:08 @0) + (45:10 @1) + (7:33 @2) + (5:12 @3) + (53 @4)
ahr:120 max:181

Finally beat the heat by going to Cross Fit in the morning instead of evening. Definitely a win. Strength day today, some backsquats, negative pull ups, tough lunges and ring rows. Good!

Monday Jul 15, 2013 #

Cycling 35:00 [1]

Cycling into work for a day with nothing to do. My insect bites from yesterday are itching like crazy, despite taking an anti histamine and applying hydrocortisone cream.

Sunday Jul 14, 2013 #

Note

And then, I went for what I thought would be a quick visit to Horse Guard State Park:

http://connecticutatoz.tumblr.com/post/55471132852...
11 AM

Running 1:52:37 intensity: (12:43 @1) + (24:44 @2) + (1:05:05 @3) + (10:05 @4) 11.11 km (10:08 / km) +355m 8:44 / km
ahr:160 max:182 shoes: X Talon 212s

Zan made the suggestion of meeting halfway to go for a trail run, and that was an excellent idea. We met up at Bigelow/Nipmuck State Forest and tried to get to Breakneck Pond. Tougher than it appears when your map is pants, trails are badly blazed, and you're being attacked by insects the whole time. One bit me, drew blood, and now I have a bruise. Little bastards. Nevertheless, this was a lot of fun. The last fifty mins were more walk run than run, but the trail was constantly up and down. Excellent chat as always, and a lot more exercise than I'd have done otherwise!

Saturday Jul 13, 2013 #

Note

Sweaty evening walk around Sleeping Giant was all we could manage today after a gruesome day with the mice.

Friday Jul 12, 2013 #

Note

Of course, I stay in bed the day someone finally beats the Frenchman!

Cycling 35:00 [1]

It's almost nice outside today! Giving the bike a wee tune up also helped.

Cycling 35:00 [1]

And home gain early, as the big mouse was having birth problems, and so I will need to go back tomorrow. She may be stressed out enough that there will be no pups left by then. Poor thing. Only work I had to do was finish a grant I'm writing with Rob, so that was done.

I am feeling the summer slump big time, can't really find the energy to do anything of note. Cross Fit therefore feels like a massive waste of money - at least that should motivate me to do some. Mornings are the key I think.

Wednesday Jul 10, 2013 #

9 AM

Cross Fit 1:00:07 intensity: (1:22 @0) + (29:57 @1) + (5:21 @2) + (8:54 @3) + (14:33 @4) 1.65 km (36:29 / km) +14m 35:00 / km
ahr:144 max:188

Made it to Cross Fit. Felt awful. Bizarrely, the recovery jog just after the Airdyne was by far the worst thing. Perhaps it is just the heat. Currently sitting eating breakfast watching lightning strike everywhere around, so it's a few degrees cooler finally. In fact, it's not even as warm as it was in the UK a few days ago yet!

Tuesday Jul 9, 2013 #

Note

Still feel sick.

Monday Jul 8, 2013 #

Cycling 45:00 [1]

Yuck! The air was sludge this morning and my legs didn't want to move.

Cycling 40:00 [1]

Cycled home, felt sick.

Sunday Jul 7, 2013 #

Note

I want to log nearly three hours of tennis watching - pretty sure my HR has been above 100 the whole time...come on Murray!

Edit: Fan bloody tastic! What a final game!

Note

Thought about going for a cycle whilst sitting in front of the air conditioning. Went outside and changed my mind.
4 PM

Cycling 1:32:51 intensity: (1:22:35 @1) + (8:51 @2) + (1:25 @3)
ahr:133 max:162

Decided not to be a wimp and went out. It was actually good weather for cycling, enough breeze created that it wasn't awful. Went to the the end of our bit of canal trail, about a twenty mile return trip, but the last mile and a bit was rubbish, big joins in the tarmac that really clunked the bike. My tires were also not pumped up enough, and it showed. The bit around Brooksvale is really beautiful.

Still not used to the riding position on the road bike, was a bit sore even at the end of this.

Thursday Jul 4, 2013 #

Cycling 2:00:00 [1]

Yey! Rob finished his grant work by lunch so we took the afternoon to do some State Parks. First a twenty mile bike ride on the Hop River State Park Trail. Hot out and cycling was definitely the right activity. Turned around when we hit a 7-Eleven with ice cream, and sat around eating ice cream for a while. Stabilising muscles on hips felt a bit sore on the uphills, but very good fun.

Wednesday Jul 3, 2013 #

Cycling 35:00 [1]

Cycle in. Not quite a sticky as the weekend but still pretty grim. Short day today!
3 PM

Cycling 35:00 [1]

After eight days of solid working I got a significant effect of drug in my experiment and a lovely graph, and decided to reward myself by going home early. It's essentially a holiday already, right?

Cycling 16:21 intensity: (12:53 @1) + (2:27 @2) + (1:01 @3) +45m
ahr:137 max:173

Easy to Cross Fit. Cycled through a woodchuck party. Woodchucks are awesome.

Cross Fit 1:02:24 intensity: (1:08 @0) + (31:52 @1) + (3:49 @2) + (18:37 @3) + (6:58 @4) 0.4 km (2:36:00 / km) +5m 2:26:49 / km
ahr:132 max:187

"Paul." 5 rounds of 50 singles + 20 cal airdyne, 35 knees to elbows, two overhead waiter walks. K2Es really hard, had to drop to strict sit ups after three sets. Tough workout actually, Airdyne felt a bit killer today.

Cycling 17:39 intensity: (17:22 @1) + (17 @2) +40m
ahr:125 max:148

Very easy leg spin back. No woodchucks this time, but something smaller of a similar colour that I did not recognise.

Monday Jul 1, 2013 #

Cycling 1:10:00 [1]

Cycling into work and back. Not as bad as yesterday, but a bit drizzly both ways.

Kitch, I am making my first Anjum Anand curry right now!

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