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Training Log Archive: Becks

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Cycling15 12:23:41
  Cross Fit8 9:56:46 5.55 8.93 50
  Running11 5:17:07 30.22(10:30) 48.64(6:31) 702
  Total31 27:37:34 35.77 57.57 752
  [1-5]31 27:05:13

» now

Saturday Aug 31, 2013 #

2 PM

Running 1:05:49 intensity: (8:18 @1) + (4:08 @2) + (23:48 @3) + (29:35 @4) 9.04 km (7:17 / km) +159m 6:42 / km
ahr:163 max:187 shoes: X Talon 212s

Rob and I headed out to James Goodwin State Forest for a surprisingly technical trail run. The first 15 minutes or so was very rocky, and we had a break when we got to the island. We didn't see any exciting birds from the platform, but it was serene nonetheless. We started to tire on the loop back (it was really humid by then, I was having problems breathing properly), and walked the uphills and ran the downhills. Rob's long legs are starting to make a difference now his lungs aren't that far behind! I was running quite hard to keep up in places. Really fun trip, and nice forest. We made our first visit to UConn Dairy Bar after. Fantastic idea and really good ice cream, but the portions were insanely large. I left half of my single scoop, and even then it was a little too much. Kid's size for us both next time!

On the way home there were three kids racing motorbikes down I91. They would occupy a lane each and drive alongside each other at about 50mph until the road in front of them cleared (as no one could overtake), then race at an incredible pace until they caught the traffic in front. It was scary and really messed up the road. I tried to take down license plate numbers, but surprise surprise, they didn't have them. Trust this to be the one day we didn't see a single police car between Hartford and Wallingford.

Friday Aug 30, 2013 #

9 AM

Cross Fit 1:10:20 intensity: (4:01 @0) + (50:21 @1) + (6:34 @2) + (8:34 @3) + (50 @4) 2.13 km (33:03 / km) +7m 32:31 / km
ahr:129 max:179

Last Friday morning Cross Fit in a while, lab meetings start again next week. Squats, shoulder and push presses. I also got 2 strict pull ups in a row during a break. Winning!

Thursday Aug 29, 2013 #


Significant p value win! I think I might treat myself with an afternoon at home, given I've been in the lab every day for the last 16 or 17 days.


Garden update. Let's start with the not so goods! There are beets, but they are rather teeny. Enough for beet burgers for tonight and tomorrow's lunch:


The peppers, tomatoes and cucumbers are going great guns, and we get a haul like this every three days or so - not bad for 2 plants of peppers/toms and one cucumber.


Finally Eddie, this one is for you! They are small onions, but they are definitely onions!


Have just planted some more salad leaves and carrots, and also some broccoli which might work if we have a mild early winter. The butternut squash has three mini squashes on it now, but the proximal leaves are dying off and I'm not sure if this is good or not. It's a borer resistant variety, but hmmm...


Cycling 1:10:00 [1]

Commute, tough today, a bit tired.


There was just a really loud rattling sound all through the house, and I couldn't figure out what it was until I saw Clem, sitting there quite happy with a big fat cricket in her mouth. Hunter!

Wednesday Aug 28, 2013 #

8 AM

Cycling 16:18 intensity: (12:14 @1) + (2:54 @2) + (1:10 @3)
ahr:139 max:167

Cycle into Cross Fit while things were still cool.

Cross Fit 1:14:08 intensity: (7 @0) + (50:47 @1) + (8:34 @2) + (12:12 @3) + (2:28 @4) 2.63 km (28:10 / km)
ahr:136 max:182

While we were warming up inside, the sun came out and it was pretty hot for the workout. 5 sled pushes from the weird low handle, followed by 5 sets of 10 KBS and a 100m sprint. Lots of rest in between, I should probably have used a heavier kettlebell. Almost caught Scott on the final sprint. Sprinting was fun, it's been a long time.

Cycling 16:00 intensity: (12:06 @1) + (3:18 @2) + (36 @3)
ahr:140 max:160

Easy mosey back. My easy moseys seem to be increasing in speed as I get more accustomed to the bike.
11 AM

Cycling 35:00 [1]

Into work for another long day of experiments. Feels good to have the exercise done, even if it means a lateish lab evening. Hopefully these replicates will look as good as yesterday's success!

August finally decided it was time to stop pretending it was September (beautiful, beautiful September) and get sticky and hot for a few days. Cycle in was sweatier than I was expecting.
8 PM

Cycling 35:00 [1]

First cycle home in the proper dark. People drive much more pleasantly at this time of night.

Fingers crossed tomorrow's replicates also look good, and then I can relax a bit.

Tuesday Aug 27, 2013 #


No exercise today but worth it for a lab break through.

Monday Aug 26, 2013 #

Cycling 1:10:00 [3]

Usual into the lab and back, bit wet on the way home.
9 AM

Cross Fit 1:10:07 intensity: (5:35 @0) + (54:00 @1) + (8:37 @2) + (1:55 @3) 0.4 km (2:55:17 / km) +5m 2:44:59 / km
ahr:122 max:162

Good session for coming back from being ill. Nothing aerobic, mostly skill with some strength to end. 15 mins of EMOM Clean and jerks with full squat (low weight), then 4 sets of 1 minute group tyre flip. Together with Rob and Maureen, that tyre went down. And then up the hill, with great effort required.

Sunday Aug 25, 2013 #

7 PM

Running 24:26 [3] 4.09 km (5:58 / km) +24m 5:48 / km
shoes: Pink cohesions

Test run around the neighbourhood. Meant to make it 70% max but forgot to wear my band. It was faster than that, but it felt okay. Hopefully back on the wagon tomorrow. Worked most of the day, all to no avail. Stupid experiment.

Saturday Aug 24, 2013 #


Yesterday I felt worse again, and today the headache is back with a vengeance. And I have to work the rest of the day! Whoo!

Thursday Aug 22, 2013 #


More snot, less headache today - that definitely seems like a win. Rob and I also finally got some sequencing data back that looks amazing. Today feels like a much better day!


Mega busy again at work, but starting to feel physically a lot better. May attempt cross fit tomorrow.

Wednesday Aug 21, 2013 #


I am holding it together with a very, very fine thread now with regards to my work situation. And I am sick. Bleurgh.

Tuesday Aug 20, 2013 #

6 PM

Running 45:02 intensity: (14:54 @1) + (15:48 @2) + (13:57 @3) + (23 @4) 6.63 km (6:47 / km) +151m 6:06 / km
ahr:149 max:177 shoes: X Talon 212s

Got a personal message "from" the Founder of saying we should restart our training plan, because it was clearly too easy. So it took into account what running we'd been doing, and promptly upped the length significantly. I wasn't sure about it, but Rob was amazing and we had fun. I needed it as a break from paper writing disaster.

Monday Aug 19, 2013 #

6 PM

Cross Fit 1:08:37 intensity: (1:22 @0) + (47:19 @1) + (7:48 @2) + (7:14 @3) + (4:31 @4) + (23 @5) 0.97 km (1:10:44 / km) +4m 1:09:19 / km
ahr:133 max:196

Really fun session today. Started out with some of Charlie's new favourite, Indian Runs, then did my first intermediate work out. Clean pulls, push presses, and the 10 thrusters interspersed with 10 cal row, three times. Tough but fun. Also got two kipping pull ups in a row at the start. Winning!

Saturday Aug 17, 2013 #


Shattered and a bit fed up for no apparent reason.

Friday Aug 16, 2013 #


Attack of the squash borers! I've lost the courgette after just one courgette, and the acorn squash is looking dicey. Rob gouged a couple of juicy ones out of the acorn squash stem, but the courgette had them in every branch. This is what you get for not spending much time in the garden!

Somehow though, it's still fascinating as opposed to anger inducing. The way things adapt and evolve to fit such a particular biological niche is still pretty amazing, and problem solving to the point where you find a big juicy grub in a stem once you've split it open is pretty satisfying. Should have caught them at least a week ago though!

Onions are almost ready to harvest, pretty much wilted off so maybe another week to cure. Eddie, they are small but they are definitely onions! So that's a win. Tomatoes and peppers are going great guns and my cucumbers, which were late starters, are doing the same. My first time butternut squash has also appeared, hopefully I bought a strain resistant to the borers.

I've learnt so many lessons this year and despite getting so much wrong, the harvest is still quite incredible. Excited about doing a better job yesterday.

Also, my beets are nearly ready! I could eat them as baby beets right now.

Think I might start planting the autumn crop this weekend.

And maybe do some exercise ;)

Thursday Aug 15, 2013 #

Cycling 1:10:00 [1]

The usual. An old man in all the cycling gear cycling like a mental (I really hope he was doing high cadence/low resistance intervals) got angry with me when I overtook him without shouting that I was doing so.

Wednesday Aug 14, 2013 #

6 PM

Cross Fit 1:16:27 intensity: (1:57 @0) + (52:45 @1) + (4:04 @2) + (9:09 @3) + (8:32 @4) 0.4 km (3:11:07 / km) +4m 3:02:01 / km
ahr:131 max:183

Tough workout today! Some DB Rows then 5 sets of 250m row, 30 airsquats, 30 sit ups. A bonus round at the end to accompany a girl who'd fallen behind a bit. Fun session, lots of nice people.

Tuesday Aug 13, 2013 #

Cycling 1:10:00 [1]

Cycle commute.
7 PM

Running 30:04 intensity: (17 @0) + (2:23 @1) + (18:05 @2) + (9:19 @3) 4.6 km (6:32 / km) +78m 6:02 / km
ahr:151 max:169 shoes: X Talon 212s

Evening run with Rob, his longest in recent (at least 6 years) memory. We took it easy and stayed on a pretty flat trail and it was no bother. Lovely evening. Rewarded ourselves with Five Guys. Amazing.

Monday Aug 12, 2013 #

9 AM

Cross Fit 1:02:36 intensity: (5:28 @0) + (42:18 @1) + (6:28 @2) + (6:30 @3) + (1:52 @4) 0.4 km (2:36:30 / km) +26m 1:58:07 / km
ahr:127 max:187

Fun strength workout today, finished with a 2 minute blast on the Airdyne. I am feeling significantly stronger in many places. It's kind of fun.

Sunday Aug 11, 2013 #

10 AM

Running 15:04 intensity: (40 @1) + (2:35 @2) + (8:42 @3) + (3:07 @4) 1.74 km (8:40 / km) +69m 7:14 / km
ahr:163 max:179 shoes: Pink cohesions

Did today's 15 minutes along the Paugusset Trail in Indian Well State Park. The trail was tough, lots of trees down and climbs where we didn't expect them. I was okay but Rob struggled a little, hardly his fault. The rest of the walk was really nice, we really picked the wrong bit for a run!

Saturday Aug 10, 2013 #

7 PM

Running 15:03 intensity: (19 @0) + (4:45 @1) + (5:16 @2) + (4:43 @3) 2.6 km (5:47 / km) +5m 5:44 / km
ahr:146 max:163 shoes: Pink cohesions

Cooler today, and the plan called for 15 minutes, which felt a bit pointless, but there you go.

Friday Aug 9, 2013 #

6 PM

Running 25:02 intensity: (21 @0) + (1:03 @1) + (6:15 @2) + (17:23 @3) 4.23 km (5:55 / km) +38m 5:40 / km
ahr:156 max:172 shoes: Pink cohesions

Eurgh! Incredibly sticky out there this afternoon, we've been storming all day but it doesn't seem to be clearing the air. We managed to trudge round the neighbourhood after accidentally watching Broadchurch all afternoon.

Thursday Aug 8, 2013 #

Cycling 55:00 [1]

Quick afternoon into work and back. Still tired today, very humid too.
6 PM

Running 25:54 intensity: (4:07 @1) + (4:47 @2) + (17:00 @3) 4.28 km (6:03 / km) +23m 5:54 / km
ahr:151 max:167 shoes: Pink cohesions

We're a bit behind on the running plan after some lazy days, and motivated ourselves by running to the food market to buy tasty tasty things. If you're ever in the area, Whitneyville Food Market is the best food shop around. My stomach was icky and it was too humid, so this was the least comfortable run so far and we walked a couple of mins.

Wednesday Aug 7, 2013 #

Cycling 55:00 [1]

Work and back, feeling pretty tired. Went in down Whitney, fine in the middle of the afternoon.
7 AM

Cycling 16:06 intensity: (13:18 @1) + (1:51 @2) + (57 @3)
ahr:134 max:166

Easy spin to Cross Fit.

Cross Fit 37:05 intensity: (4:22 @0) + (32:32 @1) + (11 @2)
ahr:109 max:147

Started with a personal training session with Moe working on pull ups. After saying I couldn't do a strict pull up, promptly went and did one after warming up, so that was funny. Then we worked on kipping for half an hour, until I could kip one. It's going to take some practice to be able to cycle them, but at least I know how to start now. Good session.

Cross Fit 1:05:30 intensity: (5:00 @0) + (27:18 @1) + (3:51 @2) + (19:18 @3) + (10:03 @4) 2.0 km (32:45 / km) +4m 32:26 / km
ahr:141 max:188

Then the work out, another endurance based one.

Cycling 14:53 intensity: (14:08 @1) + (45 @2)
ahr:132 max:152

Easy spin home after some catch up time with Kelly. Do I have to go to work now?

Sunday Aug 4, 2013 #

2 PM

Running 25:02 intensity: (3:35 @1) + (5:22 @2) + (14:11 @3) + (1:54 @4) 4.17 km (6:00 / km) +52m 5:39 / km
ahr:158 max:179 shoes: Pink cohesions

Run at Hurd State Park with Rob. Lots of new bike trails meant we did a lot of wobbling, then we dropped down to the river which was gorgeous. Lovely State Park, great views. Gorgeous day.

Saturday Aug 3, 2013 #

8 AM

Cycling 19:54 intensity: (11 @0) + (18:51 @1) + (35 @2) + (17 @3)
ahr:121 max:155

Easy spin up to Cross Fit. Surprise rain this morning, it felt like Scotland and I loved it.

Cross Fit 1:11:56 intensity: (3:07 @0) + (50:52 @1) + (5:36 @2) + (7:16 @3) + (5:05 @4)
ahr:129 max:187

Some push presses then a team work out. 3 of you complete 100 burpees (one works, the other two hold planks, the planks were harder than the burpees) then row 3k between you. My rowing is improving, I can do 400m at 1.57 pace now, and the whole thing feels more powerful and less rushed. I still tire quickly though.

Cycling 17:30 intensity: (17:03 @1) + (27 @2)
ahr:122 max:149

Very easy spin home.
11 AM

Cycling 1:10:00 [1]

Into work and back. Knackered. Slept all afternoon. It's been a tough week.

Friday Aug 2, 2013 #

Cycling 28:00 [1]

Super early cycle in, need to get things running before 9am meeting. Going well so far, waiting for assay to develop. Cycled straight down Whitney and at 6.22am it was actually okay. Lights very frustrating though - too many sensors I don't trip and time outs with lights going red just as a get to them. I was not the well behaved cyclist I normally am this morning, but there was almost no one about.
4 PM

Cycling 35:00 [1]

Cycle home. Feeling pretty whacked, but productive day.
6 PM

Running 25:04 intensity: (1:41 @1) + (9:31 @2) + (13:52 @3) 3.92 km (6:23 / km) +51m 6:00 / km
ahr:154 max:170 shoes: Pink cohesions

Evening run with Rob at West Rock. Lovely evening, good company.

Thursday Aug 1, 2013 #

Cycling 50:00 [1]

Cycling into work then to East Rock, to meet Rob to go for a run. Mental drivers out in the force on the way through downtown on the way home.
6 PM

Running 20:37 intensity: (14 @0) + (6:10 @1) + (6:10 @2) + (8:03 @3) 3.34 km (6:11 / km) +52m 5:44 / km
ahr:149 max:174 shoes: Pink cohesions

Quick jog with Rob. Time went past very quickly, and Rob is much much stronger than before. It's awesome.

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