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Training Log Archive: Becks

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running20 13:03:58 75.14(10:26) 120.93(6:29) 1755
  Cross Fit4 4:26:02
  Recovery5 1:57:37 10.06(11:41) 16.19(7:16) 86
  Cycling2 1:33:44
  Total29 21:01:21 85.21 137.13 1841
  [1-5]29 20:46:51

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Friday Jan 31, 2014 #

7 AM

Running 42:58 intensity: (19 @1) + (1:28 @2) + (28:38 @3) + (12:20 @4) + (13 @5) 7.45 km (5:46 / km) +98m 5:24 / km
ahr:171 max:191 shoes: 2014 Saucony cohesions

I finally did the running thing! It was ooooookay!

Thursday Jan 30, 2014 #

Note

Eurgh. Add feeling not quite 100% to work being utterly consuming this week, and I am all done! Bring on the weekend! Feeling a bit better today though, despite this being the 4th ten hour day in a row!

Tuesday Jan 28, 2014 #

Note

Didn't feel unwell yesterday but woke up sweating like a mental at 2am, temperature still up this morning. Still just tired, wonder if something got through the wisdom tooth sized hole in my gum. Rob already had to go to work, so will walk in to the shuttle then call it a day on exercise.

Monday Jan 27, 2014 #

Note

Shattered today. Think it comes from not refuelling properly yesterday. Rest!

Sunday Jan 26, 2014 #

3 PM

Running 50:40 intensity: (7:28 @1) + (12:56 @2) + (30:06 @3) + (10 @4) 7.03 km (7:13 / km) +79m 6:50 / km
ahr:155 max:175 shoes: X Talon 212s

Next State Park - Mansfield Hollow! Back to super cold again so we wrapped up in many layers and took a run around the lake... until we realised that actually, we could run on it. Neither of us have done that before, but it was pretty fun. We didn't stay on for too long as the ice was a bit slippy in X talons but then we had a lovely run round the woods. My right achilles is a little fed up of running on slidy surfaces, but we made pretty good time except from when we scrambled across the lake inlet, which took forever. Good day!

Edit - blog post: http://connecticutatoz.tumblr.com/post/74664497937...

Saturday Jan 25, 2014 #

3 PM

Running 40:01 intensity: (2:21 @1) + (9:17 @2) + (27:48 @3) + (35 @4) 5.92 km (6:46 / km) +114m 6:10 / km
ahr:161 max:176 shoes: Integrators 5000

Wanted to visit the Annual Sale at the Book Barn, so decided to take a run out at Rocky Neck while I was out that way. Remembered after about three minutes of running that there was actually an O-map, but the DEEP map wasn't too bad for once. Pretty average looking place till I hit the water's edge at the end, where it was rather brisk but beautiful.

A very small selection of photos here:

http://www.flickr.com/photos/faintgirl/sets/721576...

Friday Jan 24, 2014 #

7 AM

Recovery 30:49 intensity: (8:31 @1) + (17:41 @2) + (4:37 @3) 2.84 mi (10:51 / mi) +37m 10:26 / mi
ahr:139 max:172 shoes: Integrators 5000

Recovery shuffle. Longer than it should have been as when I reach Whitney, there were no shuttles to be seen for miles. Then they reaasigned an extra one by surprise and I had to leg it to get to an official bus stop in time, which didn't matter because he stopped at every junction anyway, even though he's not supposed to.

Shuffle pace is so slow that my eyelashes froze for the first time. It melted when I legged it at the end.

Frozen eyelashes

Thursday Jan 23, 2014 #

9 AM

Running 28:37 intensity: (41 @1) + (4:11 @2) + (21:52 @3) + (1:53 @4) 4.75 km (6:02 / km) +26m 5:52 / km
ahr:160 max:181 shoes: Integrators 5000

Much easier run today to make up for yesterday's manic-ness. Gorgeously sunny, icy cold: about -16 degrees sensible. Eep! Actually managed to over dress on the top half, but the skin on my legs is seriously suffering from running and walking around, even with two layers of trousers!

Wednesday Jan 22, 2014 #

Cycling 25:00 [2]

Cycling home after Section. Insanely cold, a bit wobbly.
4 PM

Running 51:54 intensity: (5:46 @1) + (10:06 @2) + (24:29 @3) + (11:33 @4) 8.5 km (6:06 / km) +84m 5:49 / km
ahr:164 max:182 shoes: Integrators 5000

What a mess! Got my phone out to reply to Ebony's text saying she'd passed her Viva, didn't close my pocket properly, then realised I had no phone. Back tracked, couldn't find it, legged it to Science Hill to get Rob to use Find My iPhone before the battery froze. Took his phone out, but couldn't ping mine, so was searching around, then he called me and directed me in by tracking both phones on different web browsers. I found it! And it seems to be working okay! Whew! But a silly bitty run that turned out too long and too stressful.

Tuesday Jan 21, 2014 #

8 AM

Cycling 21:50 intensity: (8 @0) + (12:29 @1) + (7:31 @2) + (1:42 @3)
ahr:142 max:169

Bundled up and cycled to Cross Fit. Got cold toes in Cross Fit shoes!

Cross Fit 1:12:11 intensity: (58:26 @1) + (6:33 @2) + (7:08 @3) + (4 @4)
ahr:125 max:175

This week is a testing week so we built to a 1 rep max split jerk (95#), a 1 rep max clean (90#, but Dan gave me a lot of coaching, could have gone a bit higher), then an 8 min AMRAP of cleans with 90% of your 1RM clean. 36, but was taking it easy, probably could have gone a bit faster, but that's a lot of cleaning.

Cycling 46:54 intensity: (9 @0) + (41:14 @1) + (4:01 @2) + (1:30 @3)
ahr:132 max:167

Bundled up again (proper boots this time) and cycled into work, as Rob had the car for silly early meetings. Took it very easy apart from chasing a couple of green lights. Nearly skipped Prospect but then realised anyone out on the Canal Trail would be super desperate today, and that tired legs was better than near death scrapes on Whitney.
3 PM

Running 40:03 intensity: (2:05 @1) + (7:26 @2) + (30:32 @3) 6.48 km (6:11 / km) +54m 5:56 / km
ahr:155 max:173 shoes: Integrators 5000

Ran most of the way home, then walked the rest. Tired, as expected, got a bit of work to plough through at home now as a reward for leaving early! Turned my ankle quite badly for a turn, something is sore in my foot as a result, but should be fine tomorrow! Lots of cars driving a bit too slowly, only one clearly driving was too fast. I guess that's the best way round!

Monday Jan 20, 2014 #

7 AM

Recovery 25:01 intensity: (12 @0) + (22:18 @1) + (1:23 @2) + (1:08 @3) 3.34 km (7:30 / km) +30m 7:11 / km
ahr:133 max:166 shoes: 2014 Saucony cohesions

Shuffle on the other side of the road. Not cold yet, but you can tell it's coming!

Sunday Jan 19, 2014 #

12 PM

Running 50:04 intensity: (1:21 @1) + (4:06 @2) + (34:19 @3) + (10:18 @4) 7.49 km (6:41 / km) +211m 5:52 / km
ahr:168 max:181 shoes: X Talon 212s

Made up my mind that I would finally go to the car park at the top of West Rock to look at the view. I've only been there once, back in the golden days when we hiked up at night from M & M's with Will & Claire and then got very wet in a storm. The way there was super slow, the blue is still rocky most of the way there, but then I jumped onto the road to come back and thus only went over by about ten minutes. Tomorrow is a shuffle so that should be fine!

Saturday Jan 18, 2014 #

2 PM

Running 41:12 intensity: (55 @1) + (13:01 @2) + (26:44 @3) + (32 @4) 6.32 km (6:31 / km) +28m 6:23 / km
ahr:157 max:177 shoes: X Talon 212s

Took an easy run up on West Rock after a long sleep. Very quiet out there in the sleet/drizzle. Felt much better than I expected to.

Thursday Jan 16, 2014 #

Note

And today the streak ends. Was shattered this morning and then had a wisdom tooth extracted, so no exercise till tomorrow. It feels wrong paying up front for all this discomfort...

Wednesday Jan 15, 2014 #

8 AM

Recovery 20:02 intensity: (10 @0) + (18:25 @1) + (1:05 @2) + (22 @3) 2.73 km (7:20 / km) +2m 7:18 / km
ahr:137 max:159 shoes: 2014 Saucony cohesions

Last morning shuffle of the first third. Dead slippy out there, so was even more shuffly than usual.

Tuesday Jan 14, 2014 #

Note

Quick tax question - this is the first year I've put money into both a pension and investment account. I only paid money in, didn't withdraw any from either of these accounts this year. I guess I still need a form from TIAA-Cref that tells the IRS that? If so, what's it called? Or is it just an extra couple of boxes on the main form?

And yes, I've tried google, but don't really understand any tax speak whatsoever.
7 AM

Running 35:20 intensity: (40 @1) + (3:59 @2) + (28:30 @3) + (2:11 @4) 6.39 km (5:32 / km) +42m 5:21 / km
ahr:163 max:177 shoes: 2014 Saucony cohesions

Ran towards work, then it was raining and the shuttle was being slow, so jogged in for a bit longer.

Monday Jan 13, 2014 #

8 AM

Running 31:45 intensity: (4:13 @1) + (5:16 @2) + (22:16 @3) 4.74 km (6:42 / km) +23m 6:32 / km
ahr:156 max:178 shoes: 2014 Saucony cohesions

This run shall henceforth be known as the "yes, you should have just caught the subway to Central Park" run.

In other news, we walked for miles in inappropriate shoes over the last two days, and it was great.

Sunday Jan 12, 2014 #

8 AM

Running 33:12 intensity: (10 @0) + (56 @1) + (2:33 @2) + (21:02 @3) + (8:31 @4) 6.01 km (5:32 / km) +35m 5:22 / km
ahr:167 max:180 shoes: 2014 Saucony cohesions

Eurgh, too early! Quick shuffle round the neighbourhood. Have some work to do in the lab this morning then going into NYC for a day of culture, followed by mini conference tomorrow. Have to run along the East River tomorrow to keep this streak going!

Saturday Jan 11, 2014 #

1 PM

Running 24:48 intensity: (1:31 @1) + (3:57 @2) + (13:08 @3) + (6:12 @4) 3.63 km (6:49 / km) +76m 6:11 / km
ahr:164 max:185 shoes: X Talon 212s

A rather curtailed excursion into the unexplored West side of West Woods. It was lovely, until there was an enormous flash directly above, a huge peal of thunder, and a massive downpour began. So we hightailed it out of there, leaving the exploration for another day.

Also dropped my bike off at Zane's. The guy refused to acknowledge there was any problem with my brakes, was pretty insulting, but did offer to replace the arms when I was persistent. I said yes, then he said "we should do the brake pads too, they're pretty worn." When I said they'd replaced them themselves in October, I think he finally believed me that "winding up" the spring (which is what every bike shop has done so far to "fix it,") probably wasn't going to do the trick and cheered up, I did agree to a mild upgrade on my shoddy brakes, so perhaps it was that that made him happier.

Friday Jan 10, 2014 #

7 AM

Running 34:02 intensity: (1:07 @1) + (4:56 @2) + (25:04 @3) + (2:55 @4) 6.17 km (5:31 / km) +39m 5:21 / km
ahr:161 max:177 shoes: 2014 Saucony cohesions

In towards the lab. Much much warmer today. Felt very stiff today, but warmed up with time. Dragged a rather large branch off the road on Whitney to the delight of a Yale Shuttle driver. There is so much traffic at this time, including 15 cars in a row turning up towards the school up on Prospect Hill, not a single one letting me cross. I'm sure most of those children should be walking.
5 PM

Cross Fit 1:13:06 intensity: (6:15 @0) + (42:00 @1) + (9:24 @2) + (13:35 @3) + (1:52 @4)
ahr:131 max:180

Dan's wife had a baby, so now we have a "Little Kylie" work out. It's very hard. I had to do a lot of subs today, but enjoyed the heavy front squats, multiple knotted rope climbs (need to be brave and move to the real one!) and didn't enjoy the toes to bar at all. Happy to make it out for the final session of a really good week.

Thursday Jan 9, 2014 #

Note

Had a good roll around on my foam roller which returned back from the dead! Needed it too, tight on the upper body. Not helped by lots of desk hunching at work.
9 AM

Recovery 20:02 intensity: (9 @0) + (13:19 @1) + (6:33 @2) + (1 @3) 2.76 km (7:15 / km) +12m 7:06 / km
ahr:141 max:155 shoes: 2014 Saucony cohesions

Every day I'm shuffling.

Wednesday Jan 8, 2014 #

8 AM

Running 31:35 intensity: (46 @1) + (5:48 @2) + (23:24 @3) + (1:37 @4) 5.59 km (5:39 / km) +84m 5:16 / km
ahr:161 max:180 shoes: 2014 Saucony cohesions

Run into East Rock. Still cold, but not mental cold today. Lovely and sunny, and I felt a lot less stiff from last night than I thought I would. Just missed the shuttle at Orange and Canner, so sped up down Orange and got it when it rejoins Orange at Edwards. Very satisfying.
5 PM

Cross Fit 43:51 intensity: (5:05 @0) + (8:59 @1) + (10:08 @2) + (18:23 @3) + (1:16 @4)
ahr:147 max:180

"Recovery" workout of burpees, air squats and rowing. Actually pretty hard. Then a wonderful birthday evening of fun with the much missed M & M and Jesse & Katie at Mikro.

Tuesday Jan 7, 2014 #

4 PM

Running 30:07 intensity: (1:02 @1) + (6:27 @2) + (20:27 @3) + (2:11 @4) 5.51 km (5:28 / km) +36m 5:17 / km
ahr:162 max:180 shoes: 2014 Saucony cohesions

Today was the first day I was counting down the minutes. Not too much fun, very cold. Luckily Veronica insisted on lending me her second hat, as I'd forgotten my buff. Hamstring tightening at the end.

Cross Fit 1:16:54 intensity: (2:03 @0) + (40:20 @1) + (10:31 @2) + (20:17 @3) + (3:43 @4)
ahr:136 max:183

Didn't enjoy today too much. Lots of fancy lifts which got tiring by the end, then a killer 25 minute AMRAP of clean & jerks, knees to elbows, deadlifts and wall balls. Longest 15 minutes ever, it just wouldn't end. Core knackered by the end.

Monday Jan 6, 2014 #

Note

One of those days where you wake up full of life at 5.30am, and know you should get up, but go back to bed instead. Then can't get up at 7.30, 7.45, 8.15, and finally force yourself at 9 when the Rosie cat patented face paw gets too much.

It's really warm outside. Time to go to work!

Note

So... Vegas to Grand Canyon to Port Angeles, WA in two weeks, via San Francisco. Crazy or not?
10 AM

Running 30:01 intensity: (7 @0) + (32 @1) + (1:20 @2) + (21:34 @3) + (6:28 @4) 5.27 km (5:42 / km) +89m 5:15 / km
ahr:168 max:181 shoes: 2014 Saucony cohesions

Into East Rock then onto the shuttle, now they're running again. Picked a relatively dry moment!

Sunday Jan 5, 2014 #

Note

Just booked my tickets to AZ for the Junior Training Camp! Dead excited!
3 PM

Running 30:02 intensity: (5:28 @1) + (4:19 @2) + (18:50 @3) + (1:25 @4) 4.71 km (6:23 / km) +154m 5:29 / km
ahr:159 max:179

Lazy day until just before dark, when we dashed out to bag the next State Park, Machimoodus. Lovely run, a bit stop and starty to take photos. Nice little park, looks like good sprint race territory. Struggling to keep up with Robbie Long Legs down the hills these days. Should never have suggested Mum and Dad buy him Inov8s for Christmas!

Edit: http://connecticutatoz.tumblr.com/post/72383877765...

Saturday Jan 4, 2014 #

4 PM

Recovery 21:43 intensity: (18:59 @1) + (2:29 @2) + (15 @3) 2.79 km (7:47 / km) +5m 7:43 / km
ahr:135 max:157 shoes: 2014 Saucony cohesions

Went out for a shuffle. It was very shuffly. I found a new road connection. Today was a lovely day.

Friday Jan 3, 2014 #

Note

Ah, to go into work or not to go into work...that is the question. -11 outside, feels like -21 degrees sensible in windchill.
12 PM

Running 30:04 intensity: (2 @0) + (1:34 @1) + (1:38 @2) + (20:36 @3) + (6:14 @4) 4.86 km (6:11 / km) +31m 5:59 / km
ahr:167 max:180 shoes: Integrators 5000

Decided not to go to work but needed to wake myself up to spend time reading. So went for a run around the block. Found some virgin snow on the canal trail which was quite tough, but some kind soul got a new snow blower for Christmas and seems to have cleared pretty much our whole neighbourhood, aside from the odd spot where I guess the owners are unpopular! Our neighbours are mystified. Very kind of someone!

Thursday Jan 2, 2014 #

Note

My lab is kind of ridiculous...I'm the only person that came in today. It's not even snowing yet. I wanted to run home in the snow but it looks like we might not get decent amounts till well after dark now.
5 PM

Running 46:03 intensity: (7:00 @1) + (11:28 @2) + (27:35 @3) 7.64 km (6:02 / km) +59m 5:48 / km
ahr:154 max:177 shoes: Integrators 5000

Oooh, chilly run home! Very small particles of stuff falling from the sky but not quite what I would call snow yet. Ran on the back streets where there was a tiny bit of snow for my Integrators to crunch. Felt rubbish at the start and pretty good by the end. Not moving very fast though! Have overdone the time a bit for this segment but very much enjoyed the last few days, so that's fine!

Wednesday Jan 1, 2014 #

1 PM

Running 1:21:30 intensity: (28:25 @1) + (7:56 @2) + (37:07 @3) + (8:02 @4) 6.49 km (12:34 / km) +393m 9:38 / km
ahr:150 max:189 shoes: X Talon 212s

Lovely New Year's Day with Rob. Headed out to Macedonia State Park and ran for abut 35 minutes, finished with one minute hard uphill (argh!) then continued the walk for a little while longer. The views from the west side were beautiful, but it was so cold out there that my phone battery froze up and so the blog is going to be a little light on pictures this week!

Lovely woods! Is the green really dark green in summer?

http://connecticutatoz.tumblr.com/post/71901181990...

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