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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running25 10:17:42 63.67(9:42) 102.46(6:02) 1033
  Cross Fit9 6:51:37 1.07 1.72 3
  Orienteering3 2:45:53 11.38(14:35) 18.31(9:04) 617
  Recovery1 30:16 2.31(13:06) 3.72(8:08) 45
  Total36 20:25:28 78.43 126.21 1698
  [1-5]36 13:48:03

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Friday Oct 31, 2014 #

7 AM

Running 29:10 intensity: (8:35 @0) + (11 @1) + (1:59 @2) + (10:31 @3) + (7:54 @4) 5.68 km (5:08 / km) +29m 5:00 / km
ahr:152 max:180 shoes: 2014 Saucony cohesions

Ran into work, and it was my fastest 5km since I bought my watch in February. I was carrying a light rucksac and it felt good - not easy but definitely not lung busting either. It was only 5 minutes kms but still - the signs are encouraging.

Thursday Oct 30, 2014 #

8 PM

Running 30:33 intensity: (7 @0) + (1:30 @1) + (4:20 @2) + (18:59 @3) + (5:37 @4) 5.66 km (5:24 / km) +50m 5:10 / km
ahr:165 max:181 shoes: 2014 Saucony cohesions

Late run after teaching Section. The rest of the semester is going to be much better now I have actually met my students. We should have done this Section two weeks ago though. The run felt great, plenty of oomph in the legs. Shoulders are sore from yesterday's cross fit though.

Wednesday Oct 29, 2014 #

8 AM

Running 31:03 intensity: (4 @0) + (12 @2) + (26:24 @3) + (4:23 @4) 4.92 km (6:19 / km) +63m 5:56 / km
ahr:170 max:180 shoes: 2014 Saucony cohesions

Dropped Rob off at work and then ran around East Rock. Felt much better without the rucksac.
5 PM

Cross Fit 51:20 intensity: (38:06 @0) + (3:47 @1) + (7:48 @2) + (1:39 @3)
ahr:110 max:161

Cross Fit.

Tuesday Oct 28, 2014 #

8 AM

Running 28:37 intensity: (2:19 @0) + (3:17 @1) + (8:03 @2) + (14:44 @3) + (14 @4) 4.93 km (5:48 / km) +51m 5:31 / km
ahr:153 max:175 shoes: 2014 Saucony cohesions

Eurgh sore. Felt like running in slow motion this morning.

Today the TA situation got so ridiculous that I decided just to laugh about everything and not care anymore.

Monday Oct 27, 2014 #

7 AM

Running 26:34 [3] 4.91 km (5:24 / km) +36m 5:13 / km
ahr:88 max:113 shoes: 2014 Saucony cohesions

Clearly my heart rate monitor was having problems this morning because this was a fairly nippy run towards work. I woke up at 6.20 awake, and proceeded to have a very stressful morning and a much better afternoon. Running felt good despite this weekend and a heavy rucksac.

5 PM

Cross Fit 48:46 intensity: (35:14 @0) + (8:05 @1) + (5:02 @2) + (25 @3)
ahr:126 max:155

Yey Cross Fit!

Sunday Oct 26, 2014 #

Note

I wrote many State Park things:

http://connecticutatoz.tumblr.com/
9 AM

Orienteering 58:35 intensity: (15:39 @0) + (9:18 @1) + (23:33 @2) + (6:39 @3) + (3:26 @4) 6.59 km (8:53 / km) +228m 7:35 / km
ahr:144 max:183 shoes: Integrators 5000

Worse run today but better outcome. Totally banana-ed number 2 by overshooting my attackpoint by many. Got the control fine and realised what I'd done in no time at all, but it was extra climb and very silly. Didn't want to reclimb the hill for number three so took a wimpy route that turned out from the splits to be a total winner. Ran out of distance at number 9, but number 10 was too gorgeous to walk so set my watch to recovery pace and jogged and walked below recovery HR.

Saturday Oct 25, 2014 #

11 AM

Orienteering 54:29 intensity: (1:37 @0) + (6:18 @1) + (6:38 @2) + (30:12 @3) + (9:44 @4) 5.81 km (9:23 / km) +221m 7:53 / km
ahr:162 max:183 shoes: Integrators 5000

I did not feel physically good today. Very sleepy all day and no zip in the forest. Perhaps not surprising after the last week of doom, but disappointing after feeling so good in the woods last weekend. No real mistakes but not orienteering very precisely - you could see so far that there was no need. Ran out of distance at number 11 and walked it in from there.

Friday Oct 24, 2014 #

6 PM

Running 30:03 intensity: (4:49 @0) + (6:28 @1) + (10:38 @2) + (8:08 @3) 4.91 km (6:07 / km) +48m 5:50 / km
ahr:145 max:169 shoes: 2014 Saucony cohesions

Spent all morning in a lecture theatre and finally made it our for a run when I got home, despite not really feeling like it. It was slow but I felt better the longer I ran, so glad I went out.

Thursday Oct 23, 2014 #

9 AM

Running 31:09 intensity: (1:15 @0) + (49 @1) + (9:48 @2) + (19:08 @3) + (9 @4) 4.89 km (6:22 / km) +63m 5:59 / km
ahr:157 max:175 shoes: 2014 Saucony cohesions

Managed to run in today. Slow but felt okay. Too tired for Cross Fit, but today was much less stressful. So obviously I'm going to watch Threads this evening, because I don't need to sleep ever again.

Wednesday Oct 22, 2014 #

Note

Once you've failed once, it's too easy to fail again. I slept dreadfully again last night after a lot of work related stress, and felt awful again as a result today. I just have no reserve in me it seems.

In good news, the car is back, so I can get around again, and the work related stress is mostly over for now. Run tomorrow I hope!

Tuesday Oct 21, 2014 #

8 AM

Running 22:35 intensity: (2:05 @0) + (3:03 @1) + (50 @2) + (15:35 @3) + (1:02 @4) 4.26 km (5:18 / km) +15m 5:13 / km
ahr:158 max:175 shoes: 2014 Saucony cohesions

Actually slept well last night and felt much, much better this morning. Went out for a run while breakfast banana bread was cooking, and it felt good. Mind not foggy either which is good because I have a hundred or so quizzes to mark today.

Monday Oct 20, 2014 #

Note
(rest day)

Today I failed my short term aim. I couldn't run. I was exhausted after sleeping very badly for the last two nights. Did walk home from work though because the car is dying. Rob kept me company and it actually went pretty quickly.

Sunday Oct 19, 2014 #

10 AM

Running 30:48 intensity: (1:19 @0) + (3:22 @1) + (7:35 @2) + (18:25 @3) + (7 @4) 4.27 km (7:13 / km) +58m 6:45 / km
ahr:154 max:175 shoes: X Talon 212s

Oof, stiff legs this morning! Glad I stopped when I did yesterday. Felt fine on the flat but uphill was a struggle, and didn't feel too stable on the downhills. It is now a normal temperature for October too.

Saturday Oct 18, 2014 #

11 AM

Orienteering 52:49 intensity: (2:43 @0) + (8:25 @1) + (6:46 @2) + (30:17 @3) + (4:38 @4) 5.91 km (8:56 / km) +168m 7:49 / km
ahr:159 max:179 shoes: Integrators 5000

Pretty dehydrated this morning. We took Stacey to see They Might be Giants at Mohegan Sun for her last day at Yale, and it was this bizarre arrangement where you had to queue for hours then get trapped at a table, and my requests for water were not adequately met! She had fun though and Mohegan Sun was mental, I have no idea why it is such a destination.

Anyway, today I went orienteering at Hurd Park. The woods were in an amazing condition, the old map was better than I expected, and the course was nicely planned. I ran till number 10 then walked it in - was itching to finish at speed because it was fun! I messed up number 8, was worried I was too high on the spur, and then I missed number 11 because it was on the wrong crag. But the woods were glorious and I really enjoyed being out today.

Friday Oct 17, 2014 #

8 AM

Running 23:45 intensity: (47 @0) + (14 @1) + (54 @2) + (19:42 @3) + (2:08 @4) 4.26 km (5:34 / km) +45m 5:18 / km
ahr:167 max:179 shoes: 2014 Saucony cohesions

Ran towards Cross Fit. Tired and stiff, slept badly last night. It is too humid.

Cross Fit 48:30 intensity: (41:07 @0) + (3:54 @1) + (1:16 @2) + (2:13 @3)
ahr:112 max:165

A less high octane Cross Fit than the rest of the week - more focussed on core and balance. Good way to end a good week.

Thursday Oct 16, 2014 #

Note

Well, Yale New Haven has it's first potential Ebola case.

Note

False alarm, Yey. Very impressed with response from Yale New Haven.
7 AM

Running 27:49 intensity: (36 @0) + (44 @1) + (7:40 @2) + (18:49 @3) 4.27 km (6:31 / km) +39m 6:13 / km
ahr:156 max:168 shoes: X Talon 212s

Wowzer, wet and warm this morning! I was wide awake at six and rather than try to go back to sleep, I drove up to West Rock and went for a run as soon as it got light. It was very wet and very fun. Leaves are on their way but not at peak yet. Plenty of energy but legs pretty stiff from yesterday. My rib cage muscles (not the intercostals, just back ones with insertion points down the side) and pecs still has bad DOMs too, improves after about 5 minutes running. Now I know why running with a large chest size sucks!

Wednesday Oct 15, 2014 #

5 PM

Running 24:27 intensity: (9:53 @0) + (2:48 @1) + (19 @2) + (7:49 @3) + (3:17 @4) + (21 @5) 4.27 km (5:44 / km) +51m 5:24 / km
ahr:144 max:190 shoes: 2014 Saucony cohesions

Hmm, my heart rate monitor was clearly insane for this run. Ran to pick up the car in East Rock, felt good once the ribcage muscles stopped killing every move.
6 PM

Cross Fit 46:46 intensity: (28:11 @0) + (4:52 @1) + (3:57 @2) + (9:03 @3) + (43 @4)
ahr:130 max:179

I climbed the rope five times! Yey! Cool warm up with lots of plyometrics, will ask for that one again.

Tuesday Oct 14, 2014 #

6 PM

Running 27:22 intensity: (53 @0) + (26 @1) + (4:35 @2) + (21:23 @3) + (5 @4) 3.73 km (7:21 / km) +91m 6:33 / km
ahr:159 max:175 shoes: 2014 Saucony cohesions

A less satisfying run than I was planning, because we faffed and it got dark. The last five minutes was rather interesting and very slow.

Spent 5 hours today in Branford getting the car fixed, was going to go to West Woods but they fixed it just after lunch (having predicted it would take them much longer) so that didn't work. Very unsatisfying day. Head felt foggy by the time I got to work, Cross Fit yesterday may have been a little too much.

Monday Oct 13, 2014 #

8 AM

Running 22:20 intensity: (16 @0) + (30 @1) + (2:50 @2) + (18:44 @3) 3.7 km (6:02 / km) +36m 5:45 / km
ahr:160 max:174 shoes: 2014 Saucony cohesions

Run towards work - heavy bag but felt not too shabby.
6 PM

Cross Fit 48:12 intensity: (35:05 @0) + (7:06 @1) + (4:40 @2) + (1:21 @3) 1.32 km (36:28 / km) +3m 36:03 / km
ahr:118 max:165

Tonight I did the most pull ups I have ever done in one hour. I think I will probably regret that for the rest of the week. The one thing I got better at over the past few months was pull ups, because I was putting on weight and still practising them!

Sunday Oct 12, 2014 #

3 PM

Running 25:59 intensity: (46 @0) + (1:19 @1) + (3:20 @2) + (19:19 @3) + (1:15 @4) 3.7 km (7:01 / km) +78m 6:21 / km
ahr:163 max:177 shoes: 2014 Saucony cohesions

Given how wiped I'd felt on Friday I was worried I'd overdone it a bit last week. But perhaps it was just my flu jab, because today felt great. It helped that it was possibly the most beautiful day ever weather wise, and also that I got to run just before I got to see SGB! Yey! Also went for a very easy walk at Sleeping Giant with Rob and it was insanely busy in the car park, but just as quiet as usual on all trails except the main one.

Saturday Oct 11, 2014 #

3 PM

Running 31:11 intensity: (5:00 @0) + (3:02 @1) + (9:09 @2) + (11:03 @3) + (2:57 @4) 4.02 km (7:46 / km) +24m 7:32 / km
ahr:152 max:181 shoes: X Talon 212s

State parking! I was hungry and a bit light headed, but the north east corner is looking much more spectacular than New Haven right now.

Friday Oct 10, 2014 #

7 AM

Running 19:15 intensity: (42 @0) + (49 @1) + (1:35 @2) + (12:21 @3) + (3:48 @4) 3.71 km (5:11 / km) +30m 4:59 / km
ahr:165 max:182 shoes: 2014 Saucony cohesions

Into work. Disappointed to miss Cross Fit tonight but was a bit whacked by the evening - maybe an effect of the flu jab from yesterday.

Thursday Oct 9, 2014 #

9 AM

Recovery 30:16 intensity: (8:16 @0) + (10:17 @1) + (11:43 @2) 3.72 km (8:08 / km) +45m 7:40 / km
ahr:137 max:154 shoes: 2014 Saucony cohesions

Tired this morning so ran in at recovery pace. Needed it.

Wednesday Oct 8, 2014 #

6 PM

Cross Fit 47:15 intensity: (33:13 @0) + (3:00 @1) + (4:00 @2) + (7:02 @3) 0.4 km (1:58:07 / km)
ahr:121 max:169

I am really enjoying these mini workouts and looking forward to being able to do more. I woke up at 6.45 without and alarm today and felt awake, which hasn't happened in a long time! This is good.

Today we did some rope climbing skill work, and I've finally cracked it but forgot to bring leg cover, so I didn't make it to the top for fear of the rope burn on the way down.
7 PM

Running 21:38 intensity: (30 @0) + (20 @1) + (1:18 @2) + (19:30 @3) 3.7 km (5:51 / km) +15m 5:44 / km
ahr:160 max:170 shoes: 2014 Saucony cohesions

It was disappointingly very dark when we left Cross Fit so Rob dropped me in Spring Glen and I went up and down a lot. It was pretty boring but the moon looked amazing.

Tuesday Oct 7, 2014 #

9 AM

Running 19:18 intensity: (34 @0) + (31 @1) + (3:36 @2) + (12:28 @3) + (2:09 @4) 3.24 km (5:57 / km) +40m 5:36 / km
ahr:162 max:180 shoes: 2014 Saucony cohesions

Ran part of the way into work after staying home to make sure landlady didn't do anything else in the garden. It's all good now. Well, apart from the trees. Running was fine! Another week down.

Monday Oct 6, 2014 #

Note

Landlord sent a landscaper round while we were in NYC today and didn't tell us. Butchered the Rose of Sharon trees that line one fence, cutting them right down to the main trunk. I hope they grow back quickly because they were a big draw for the bees and a home for many birds. They also sprayed weedkiller in quite a few places, including right next to our new strawberry bed. I am really quite upset. The landlady has apparently been snooping around the garden when we are out, and I am pretty sure that is not on. She is not happy that we have compost bins (she didn't know what they were) and that there are empty rubbish bins at the bottom of the garden - they had potatoes in them until very recently. Not happy at all.
9 AM

Cross Fit 37:28 [0]
ahr:99 max:133

Got an annoyingly timed 4.30 meeting in NYC this afternoon, and no short jobs to do at work this morning, so taking it easy with some cross fit and running. I like all the coaches but you definitely get the best work out prep with Dan.

Running 16:43 intensity: (56 @0) + (33 @1) + (52 @2) + (4:28 @3) + (9:54 @4) 3.23 km (5:11 / km) +20m 5:02 / km
ahr:168 max:184 shoes: 2014 Saucony cohesions

I ran quite fast! It was quite hard. My legs were stiff.

It is GORGEOUS outside!

Sunday Oct 5, 2014 #

10 AM

Running 19:42 intensity: (37 @0) + (7 @1) + (20 @2) + (14:28 @3) + (4:10 @4) 3.24 km (6:05 / km) +22m 5:53 / km
ahr:166 max:180 shoes: X Talon 212s

Gorgeous morning! Went to West Rock to do my distance and it was remarkably busy with people. But I soon left them behind and had a fantastic 20 minutes. Slept less last night and feel better for it.

Saturday Oct 4, 2014 #

2 PM

Running 23:23 intensity: (1:05 @0) + (6 @1) + (8:36 @2) + (13:28 @3) + (8 @4) 3.24 km (7:13 / km) +62m 6:35 / km
ahr:156 max:176 shoes: 2014 Saucony cohesions

Soggy run through East Rock. Soggy. Tired today. Slept too late I think.

Friday Oct 3, 2014 #

7 AM

Running 17:40 intensity: (27 @0) + (51 @1) + (2:15 @2) + (11:18 @3) + (2:49 @4) 3.24 km (5:27 / km) +19m 5:18 / km
ahr:164 max:181 shoes: 2014 Saucony cohesions

Woke up early no problem for lab meeting and ran towards work. Legs a bit tight but not feeling wrong.
6 PM

Cross Fit 37:36 intensity: (34:21 @0) + (2:09 @1) + (1:06 @2)
ahr:106 max:153

Warm up then three sets of lunges with a disc OH, DB rows and hollow holds. Wanted to do more, but didn't.

Thursday Oct 2, 2014 #

7 AM

Running 19:14 intensity: (1:01 @0) + (11 @1) + (1:31 @2) + (14:54 @3) + (1:37 @4) 3.22 km (5:58 / km) +28m 5:44 / km
ahr:162 max:181 shoes: 2014 Saucony cohesions

Morning job round the neighbourhood. Feeling a bit stiff from yesterday, but most importantly feeling awake and not foggy.

Wednesday Oct 1, 2014 #

5 PM

Cross Fit 45:44 intensity: (41:15 @0) + (2:13 @1) + (1:39 @2) + (37 @3)
ahr:109 max:161

First time back to Cross Fit! Did the warm up with everyone and then did a modified version of the work out. Just 5 sets of 10 step ups, 10 sit ups, 10m bear crawl and 10 calorie AD, with 20 seconds between exercises and a minute rest in between. Felt fine, although the shoulder mobility stuff was tight after so long. Took it very easy.
6 PM

Running 17:24 intensity: (34 @0) + (23 @1) + (3:39 @2) + (11:32 @3) + (1:16 @4) 3.24 km (5:22 / km) +20m 5:12 / km
ahr:159 max:181 shoes: 2014 Saucony cohesions

Ran two of the miles back home and then walked the rest in very Edinburgh rain.

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