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Training Log Archive: Becks

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running11 8:58:18 54.47(9:53) 87.66(6:08) 801
  Tempo run4 3:29:35 21.8(9:37) 35.08(5:58) 392
  Long run3 3:17:12 19.58(10:04) 31.5(6:16) 486
  Recovery3 2:28:13 13.24(11:12) 21.31(6:57) 119
  Cross Fit2 1:14:16 0.83 1.33
  Strength1 30:00
  Yoga1 25:00
  Total24 20:22:34 109.91 176.89 1798
  [1-5]23 18:45:41

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Thursday Jan 29, 2015 #

9 AM

Running 50:06 intensity: (59 @0) + (33 @1) + (3:22 @2) + (32:48 @3) + (12:24 @4) 8.04 km (6:14 / km) +62m 6:00 / km
ahr:165 max:188 shoes: Integrators 5000

Ran into work and man, were my legs tired. Not too much snow though!

Wednesday Jan 28, 2015 #

Note

Last night I massively failed at sleep (as in, none till 7 in the morning), and so I decided it would not be prudent to train.

Tuesday Jan 27, 2015 #

Strength 30:00 [1]

Snow shovelling! Pretty poor turn out here to the extent that I would definitely be going to work if we hadn't specifically been told not to do any lab work.

I can tell I don't do enough strength at the moment. I ca't quite believed we shovelled all day two years ago!
4 PM

Tempo run 55:47 intensity: (28 @0) + (1:10 @1) + (13:35 @2) + (29:31 @3) + (11:03 @4) 8.42 km (6:37 / km) +90m 6:17 / km
ahr:160 max:183 shoes: X Talon 212s

Attempt at today's tempo session. It was pretty decent, but not quite hard enough on the lungs - tougher on the not quite so strong legs. Really great to be out in the powdery snow and the sunset was gorgeous.

Monday Jan 26, 2015 #

9 AM

Recovery 49:33 intensity: (27 @0) + (6:56 @1) + (33:52 @2) + (8:18 @3) 6.44 km (7:42 / km) +54m 7:23 / km
ahr:141 max:164 shoes: X Talon 212s

HR jog into East Rock...thought maybe I should have done tempo today instead, but given easy is definitely not easy in the snow, stuck to the plan.

Sunday Jan 25, 2015 #

3 PM

Long run 1:13:55 intensity: (46 @0) + (1:15 @1) + (8:40 @2) + (52:06 @3) + (11:08 @4) 11.6 km (6:22 / km) +173m 5:56 / km
ahr:162 max:186 shoes: X Talon 212s

Rob came out to West Rock and we did a little loop together, then he drove home and I ran a bit more and then ran home. It was lush out there this afternoon, crunchy snow making running pretty tough, but yellow sunlight and not too cold. I ran hard up 4 hills because I missed my third key session this week.

Was just thinking that this plan feels hard, when I went to my plan to cross off today and lo and behold, this was the hard week, and I have made it to my rest week already! So that's pretty much perfect. Do need to make it to the gym more though.
5 PM

Yoga 25:00 [0]
ahr:78 max:98

A spot of yoga because I feel like I've spent way too much of this week hunched over a computer in a tiny scrunchy ball. I hope I have more bench work to do this week! Shoulders especially are tight all over, hamstring also tight. Would be lovely to do this every day (and definitely beneficial) but it sure takes a long time...

Saturday Jan 24, 2015 #

Note

Current potential plan for KY - fly to Nashville and take in Mammoth Cave on the way, a couple of extra days before. Does this sound better than a road trip from New Haven?
1 PM

Running 46:19 [3] 7.78 km (5:57 / km) +52m 5:46 / km
shoes: Integrators 5000

Soggy snow = terrain run from home! It was very soggy and not much fun outside. I found a trolley party and lots of animal pee.

Friday Jan 23, 2015 #

7 AM

Running 54:24 intensity: (20 @0) + (21 @1) + (3:36 @2) + (33:06 @3) + (16:54 @4) + (7 @5) 9.74 km (5:35 / km) +63m 5:25 / km
ahr:166 max:190 shoes: Shiny red Sauconys

Into work for lab meeting, Felt pretty tired - not much rest between last night and this morning, but it was really good to be out!

Thursday Jan 22, 2015 #

3 PM

Tempo run 57:50 intensity: (1:26 @0) + (1:37 @1) + (5:49 @2) + (29:17 @3) + (19:41 @4) 9.73 km (5:57 / km) +154m 5:30 / km
ahr:162 max:189 shoes: Shiny red Sauconys

Got Tuesday's session in. Ten minutes felt very hard the first time, a bit easier the second, which I think means I was stiff and tight from too much computer work this week and not enough moving. Ran just before sunset and it was absolutely glorious, if cold as usual.

Wednesday Jan 21, 2015 #

10 AM

Recovery 53:19 intensity: (16 @0) + (56 @1) + (46:11 @2) + (5:56 @3) 7.79 km (6:51 / km) +65m 6:34 / km
ahr:144 max:162 shoes: Shiny red Sauconys

I did the jogging thing! Not 100% right yet but it felt okay. The ice in the lake was talking as I ran alongside, making big rumbling noises. It was pretty cool.

Tuesday Jan 20, 2015 #

Note

After being utterly worn down last week I have picked up a UTI. It's getting better but that probably explains why I felt so rubbish on Saturday morning.

Saturday Jan 17, 2015 #

Note

Are there fun things to see and do if I decided to drive to KY in March?
8 AM

Long run 1:06:21 intensity: (54 @0) + (59 @1) + (2:12 @2) + (39:26 @3) + (22:50 @4) 10.45 km (6:21 / km) +203m 5:47 / km
ahr:168 max:184 shoes: X Talon 212s

SGB came to stay, so we got up at silly o' clock for a Saturday and went running. We did the best bits of West Rock, and while they were at their best, I most certainly wasn't. Cold (-11 degrees sensible ish) and windy and I was at a loss for breath going up the hills, which made my upper leg muscles tired. Still, very glad to make it out there early, and enjoy a Rob made breakfast when we returned.

Wednesday Jan 14, 2015 #

9 AM

Running 56:42 intensity: (3 @0) + (1:56 @1) + (7:25 @2) + (45:34 @3) + (1:44 @4) 8.98 km (6:19 / km) +108m 5:57 / km
ahr:159 max:180 shoes: Shiny red Sauconys

Took the car in to replace the mirror, and got them to buff the headlights too. This took a while so I ran out to West Woods and explored a new part of the woods. It was a bit stop-start thanks to the map not really corresponding to the ground, but there are some divine bits of forest there too. We should map it, as Will has said many a time!

Then worked a full work day till 10pm and drove to Newark, got to bed at about 3am, and was dead for the rest of the week. You can't win them all!

Tuesday Jan 13, 2015 #

4 PM

Tempo run 50:45 intensity: (29 @0) + (1:17 @1) + (9:26 @2) + (26:17 @3) + (13:16 @4) 8.88 km (5:43 / km) +74m 5:29 / km
ahr:160 max:182 shoes: Shiny red Sauconys

Today started well, slowed down, briefly got better when I ran a really fun tempo session just before sunset, then a lot worse when the wing mirror glass randomly dropped off my wing mirror when leaving Trader Joe's. I need to find a replacement to drive to Newark tomorrow evening, so I guess tomorrow is going to go less well than planned. And it's 10pm and I just ate dinner again. Eurgh.

Monday Jan 12, 2015 #

7 PM

Recovery 45:21 intensity: (27 @0) + (16 @1) + (38:21 @2) + (6:17 @3) 4.4 mi (10:18 / mi)
ahr:146 max:152 shoes: Shiny red Sauconys

Eurgh. Today the weather was foul and I had a masterplan to get into work early and out early. Of course Angus changed the day he was going into NYC and forgot that we had a mildly important meeting tomorrow, which we rescheduled for today, which screwed up my day entirely. I got out of work well after dark in the freezing rain and decided that indoors was my only option. 36 laps of the Yale indoor track and a whole Snap Judgement later and I was ready to kill someone. Miserable way to exercise! But happy I did it!

Cross Fit 37:27 intensity: (10:02 @0) + (10:26 @1) + (13:03 @2) + (3:56 @3) 1.33 km (28:07 / km)
ahr:130 max:172

Then a Cross Fit workout of pull ups, press ups, squats and sit ups. I enjoyed that a lot more than the other stuff.

Sunday Jan 11, 2015 #

Note
(rest day)

Took a naughty unplanned rest day because I can't drink and function the next day anymore! But it was worth it for a really fun weekend. I went to bed at 7.45pm and slept pretty much through. Hardcore!

Saturday Jan 10, 2015 #

10 AM

Long run 56:56 [3] 9.46 km (6:01 / km) +110m 5:41 / km
shoes: X Talon 212s

Took Friday off because I was knackered and the plan said I could. Had a lazy Saturday morning that included a lovely snowy run to East Rock via as much snow and as little tarmac as I could manage. Bumped into a few deer in the woods and two other very happy looking runners. Then into Williamsburg, where my friend Emma now lives, to explore her new neighbourhood. I definitely should have lived there and not New Haven (although running there must be a nightmare).

Thursday Jan 8, 2015 #

3 PM

Running 44:36 intensity: (2:00 @0) + (1:14 @1) + (9:28 @2) + (30:18 @3) + (1:36 @4) 8.04 km (5:33 / km) +74m 5:18 / km
ahr:152 max:186 shoes: Shiny red Sauconys

Birthday run round New Haven with two hills on Prospect. Felt much better than I did the day before, which was a relief.

Wednesday Jan 7, 2015 #

9 AM

Running 48:17 intensity: (21 @0) + (1:07 @1) + (5:57 @2) + (40:52 @3) 8.05 km (6:00 / km) +56m 5:48 / km
ahr:157 max:171 shoes: Shiny red Sauconys

I didn't really want to leave the house today but I had to go to work and had to run in the morning because things this evening are going to be super cold! I felt old during this run. Stiff and creaky.

Tuesday Jan 6, 2015 #

6 PM

Tempo run 45:13 intensity: (38 @0) + (4:29 @1) + (10:18 @2) + (22:35 @3) + (7:13 @4) 8.05 km (5:37 / km) +74m 5:22 / km
ahr:154 max:182 shoes: Shiny red Sauconys

Left it way too late to run today and was stuck with a headlamp on the streets. Proud of getting out at all after a long day at work. As Kitch predicted, struggled to get to HR on the flat road, and had to try to find some hills, so hit the back part of Whitneyville. Not that successful, especially in the second rep, but given I was close to not doing anything, it beat that! Must run before work!

Monday Jan 5, 2015 #

4 PM

Running 54:46 intensity: (9:06 @0) + (13:05 @1) + (18:03 @2) + (14:32 @3) 6.44 km (8:30 / km) +33m 8:18 / km
ahr:137 max:172 shoes: Shiny red Sauconys

Technology is such a pain when it doesn't work. Today I have been worn out by the worst period in a long time, but a 70% max recovery jog was on the cards. My HR rocketed as soon as I set off, and I originally thought maybe it was because I was actually worn out for other reasons. But the readings weren't even following the pattern of what I was doing, and eventually I wondered if my fitbit signal was somehow getting in the way of my HR. I turned the bluetooth off on my phone (carried in case I felt really bad out there, it's freezing!) and all of a sudden my HR data made more sense. Still not exactly sprightly but at least able to move at more than a walk under 70%, and following the right pattern.

I haven't noticed this before, I quite often have my phone with me communicating with my fitbit, given I'm commuting a lot. So have tried changing the battery in my HR strap to avoid this next time.

Edit: must have been interference, HR drops almost immediately to proper levels (below 100, I'd been walking for 2 minutes and couldn't understand why the signal was still going up). Weird.
5 PM

Cross Fit 36:49 intensity: (35:09 @0) + (27 @1) + (40 @2) + (33 @3)
ahr:91 max:156

Some core stuff at home from the exercise pack Mum bought me. It feels good but is so much more boring than Cross Fit. Stupid Cross Fit stupid gym and it's stupid new fee policies.

Sunday Jan 4, 2015 #

3 PM

Running 38:13 intensity: (2:00 @0) + (3:15 @1) + (4:22 @2) + (18:21 @3) + (10:15 @4) 6.44 km (5:56 / km) +85m 5:34 / km
ahr:159 max:180 shoes: Shiny red Sauconys

Ran home from work in the fog. Very quiet. Legs finally felt normal again, even if period pains were doing their best to stop me having any fun at all.

Saturday Jan 3, 2015 #

3 PM

Running 39:16 intensity: (3:20 @0) + (11:44 @1) + (15:22 @2) + (8:30 @3) + (20 @4) 6.47 km (6:04 / km) +51m 5:51 / km
ahr:138 max:175 shoes: Integrators 5000

Spent way too long this morning watching the end of "The Honourable Woman" and thus ended up running into work during the best of the snow. This would have been great, were it not for the fact that I then had to walk home during the worst of the freezing rain.

Friday Jan 2, 2015 #

6 PM

Running 40:19 intensity: (1:59 @0) + (1:30 @1) + (7:48 @2) + (20:41 @3) + (8:21 @4) 4.8 mi (8:24 / mi) +28m 8:15 / mi
ahr:163 max:186 shoes: Shiny red Sauconys

Weird. Garmin was being a douchebag and saying it wasn't recording distance despite finding satellites, yet if I look at my map it clearly recorded enough waypoints to pretty much figure it out. Any ideas?

Edit: Just on and off again worked. Totally bizarre. At least I ran a bit further than I would have done!

Thursday Jan 1, 2015 #

2 PM

Running 40:16 intensity: (34 @0) + (18 @1) + (42 @2) + (36:37 @3) + (2:05 @4) 6.44 km (6:15 / km) +148m 5:36 / km
ahr:162 max:179 shoes: X Talon 212s

Planned run at West Rock while Mum and Dad walked. Had a brain fart though and remembered that they were coming up the orange, when actually they were coming up the red... by the time I figured this out I'd been wandering about a bit and thus realised I was way behind them now!

Running 25:04 intensity: (9 @0) + (1:49 @1) + (6:18 @2) + (15:27 @3) + (1:21 @4) 3.51 km (7:08 / km) +41m 6:44 / km
ahr:155 max:178 shoes: X Talon 212s

So then I had to run to try and catch them up, but some locals gave me the wrong info and I ended up passing them and getting to the car...luckily when I started to head back up the hill they'd caught me up. Whew!

And the moral of the story is - charge your walkie talkies properly!

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