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Training Log Archive: Becks

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Running9 6:07:44 36.23(10:09) 58.3(6:18) 896
  Freeletics8 1:45:02 0.56 0.9 5
  Recovery3 1:39:08 9.02(10:59) 14.52(6:50) 88
  Tempo run2 1:22:09 8.78(9:22) 14.12(5:49) 210
  Total19 10:54:03 54.59 87.85 1199
  [1-5]19 10:19:47

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Thursday Mar 31, 2016 #

12 PM

Running 44:40 intensity: (36 @0) + (43 @1) + (3:37 @2) + (39:37 @3) + (7 @4) 8.05 km (5:33 / km) +63m 5:20 / km
ahr:159 max:175 shoes: Neon sauconys

Treated myself to a lunchtime run after getting our far too late yesterday. It was a bit stuffy outside, but much more pleasant than the 30 degrees the lab hit by 2pm this afternoon. The building manager has basically told us there's nothing he can do, so I spend all day very uncomfortable and it's now hot enough to compromise the integrity of my experiments. Not sure why I bother going to work really!

Wednesday Mar 30, 2016 #

7 PM

Tempo run 48:59 intensity: (2:22 @0) + (2:04 @1) + (9:39 @2) + (13:26 @3) + (21:28 @4) 8.78 km (5:35 / km) +78m 5:20 / km
ahr:163 max:184 shoes: Neon sauconys

Freeletics are giving me all their new apps for free till the end of April
. The gym one actually looks really good, but obviously needs a gym. I also generated a running coach, and this was the first workout. Ended work far later than I wanted thanks to Angus's meetings over running, so surprised this felt relatively okay.
8 PM

Freeletics 8:25 intensity: (34 @0) + (15 @1) + (2:06 @2) + (5:30 @3) 0.09 km (1:30:30 / km) +1m 1:25:53 / km
ahr:151 max:163

Athena got a lot easier now I can do climbers.

Tuesday Mar 29, 2016 #

Note
(rest day)

Today I felt much worse. Rob has a horrible cold, so perhaps I am sick, or perhaps it is just being in a lab that is 26 degrees sensible all day. Difficult to tell.
C • aw! Hope you both feel much... 1

Monday Mar 28, 2016 #

8 AM

Recovery 54:37 intensity: (8 @0) + (3:03 @1) + (41:12 @2) + (10:14 @3) 7.76 km (7:02 / km) +65m 6:45 / km
ahr:144 max:163 shoes: Neon sauconys

Felt a bit more sprightly this morning and shuffled in to work.
9 AM

Freeletics 11:28 intensity: (57 @0) + (4:20 @1) + (3:11 @2) + (3:00 @3) 0.3 km (38:21 / km)
ahr:137 max:160

Squiged in the rest of Hell week. It was a very easy Hell Week.

Sunday Mar 27, 2016 #

9 AM

Running 54:29 intensity: (36 @0) + (1:38 @1) + (6:04 @2) + (41:00 @3) + (5:11 @4) 6.81 km (8:00 / km) +286m 6:37 / km
ahr:160 max:183 shoes: Neon sauconys

A very easy run in Rock Creek this morning. Tired and the hills felt bigger than they were. Rock Creek is gorgeous.

Saturday Mar 26, 2016 #

11 AM

Running 42:45 intensity: (17 @0) + (4:18 @1) + (8:34 @2) + (26:04 @3) + (3:32 @4) 5.43 km (7:53 / km) +14m 7:47 / km
ahr:156 max:181 shoes: Neon sauconys

A very inaccurate record of some of the Scavenger Hunt Boris and Alli set up in DC. DC was pretty full today!

Wednesday Mar 23, 2016 #

6 PM

Running 45:02 intensity: (41 @0) + (1:16 @1) + (14:02 @2) + (26:28 @3) + (2:35 @4) 7.58 km (5:57 / km) +112m 5:32 / km
ahr:154 max:179 shoes: Neon sauconys

Ran home from work and it was a glorious warm evening, much better than the hot mess the lab has been all week.
7 PM

Freeletics 6:16 intensity: (1:47 @0) + (1:47 @1) + (2:42 @2) 0.06 km (1:48:03 / km)
ahr:127 max:147

Tuesday Mar 22, 2016 #

Freeletics 18:00 [2]

Shit day. Managed to fit it hell week at the very end, and at least got a walk to work in. Tomorrow should be better.
C • Crocus, Asparagus, and Snufalufagus 1

Monday Mar 21, 2016 #

6 PM

Recovery 22:30 intensity: (38 @0) + (5:27 @1) + (14:13 @2) + (2:12 @3) 3.22 km (6:59 / km) +20m 6:47 / km
ahr:138 max:153 shoes: Neon sauconys

Rob is in Boston with the car so I did a bit of a shuffle on one of my very long walks too and from work today.
7 PM

Freeletics 30:28 intensity: (17:08 @0) + (4:59 @1) + (3:34 @2) + (4:47 @3) 0.36 km (1:24:38 / km) +1m 1:23:28 / km
ahr:118 max:163

Re-did my fitness test to bring Freeletics back down a peg or two, and it's Hell Well! Yey!?! :s

Sunday Mar 20, 2016 #

4 PM

Running 45:02 intensity: (12 @0) + (10 @1) + (3:25 @2) + (32:48 @3) + (8:27 @4) 8.08 km (5:34 / km) +106m 5:14 / km
ahr:165 max:188 shoes: Neon sauconys

Rob dropped me off at West Rock and I ran a bit there, before running towards home. Felt a bit detached and still coughing up gunk, but running was mostly good. Glorious sunshine, hard to believe there might be a snow storm coming!

Saturday Mar 19, 2016 #

5 PM

Running 20:05 intensity: (37 @0) + (1:41 @1) + (15:49 @2) + (1:58 @3) 3.18 km (6:19 / km) +39m 5:57 / km
ahr:139 max:156 shoes: Neon sauconys

Post holiday recovery shuffle. I am sleepy tired but mostly recovered muscularly.

Sunday Mar 13, 2016 #

Note

I tried and failed at Angel's Landing today. I lasted about ten minutes, during which about two minutes was moving. Not because I froze, but because it was a zoo up there. After the second wait of over three minutes some guy slipped a little while I was off the rope, clinging on waiting for them to pass, and he kicked my butt. It wasn't hard but it was enough for me to get right out of there!

That was An amazing decision - we hiked 'a bit further' up the West Rim trail and made it the whole way to the rim. It was unbelievably amazing up there.

When we came back down the landing was almost empty. Looking at it made me feel severely inadequate - a lot of people less fit and strong than me made it up there today. But there's no way I'd have managed. If I try again. It will be at one of the ends of the day when it's quieter.
C • Yeah - I think it's really ... 9

Friday Mar 11, 2016 #

Note

Great Sand Dunes was mind blowing, totally worth the drive!

Tuesday Mar 8, 2016 #

8 AM

Tempo run 33:10 intensity: (23 @0) + (13 @1) + (1:41 @2) + (26:57 @3) + (3:56 @4) 5.34 km (6:13 / km) +132m 5:32 / km
ahr:165 max:181 shoes: X Talon 212s

Out on East Rock before a stupid busy long day in the lab. Aerobic with 3 sets of 30/30, 3 mins rest in between. Tough up the hill at the start but then okay after that.

Freeletics 11:33 intensity: (1 @0) + (2 @1) + (34 @2) + (10:22 @3) + (34 @4) 0.0 km (64:10:00 / km)
ahr:162 max:178

A slightly longer Freeletics this morning, still feeling good. Might have to try the actual workout from coach soon.

Monday Mar 7, 2016 #

6 PM

Running 39:04 intensity: (52 @0) + (48 @1) + (7:50 @2) + (27:44 @3) + (1:50 @4) 6.92 km (5:39 / km) +54m 5:26 / km
ahr:157 max:177 shoes: Neon sauconys

Had an amazingly productive day at work and then felt great running home. I hope this means I am in the clear.

Sunday Mar 6, 2016 #

3 PM

Running 44:00 [3] 7.21 km (6:06 / km) +171m 5:27 / km
shoes: Neon sauconys

Worked a very long day on Friday to avoid coming in on the weekend, then slept dreadfully. So did a two hour walk on Saturday. This was good, no sudden disappearance of energy and the best night's sleep I've had in a while afterwards. Today I did Friday's session of 44 minutes with 4 x 10 seconds strides. It felt strong and good, and the sunshine was glorious. Have I finally kicked this thing? Tomorrow will tell.

Freeletics 6:03 intensity: (21 @0) + (4 @1) + (43 @2) + (4:55 @3) 0.04 km (2:52:51 / km) +3m 2:01:00 / km
ahr:155 max:166 shoes: Neon sauconys

One through Athena endurance.

Friday Mar 4, 2016 #

Note

From Eddie:

https://www.youtube.com/watch?time_continue=87&v=l...
C • first wave proto speed metal narco punk orienteering 1

Thursday Mar 3, 2016 #

3 PM

Recovery 22:01 intensity: (3:25 @0) + (1:11 @1) + (13:27 @2) + (3:58 @3) 3.54 km (6:13 / km) +3m 6:11 / km
ahr:137 max:161 shoes: Neon sauconys

Another tester shuffle round town. Legs felt more normal, lungs felt worse. Perhaps the goo is finally on the move. Less headache today!

Wednesday Mar 2, 2016 #

Note

HR not badly up but enough of a bump to go for a walk just before sunset today and not a run. Snot is on the move though!

Tuesday Mar 1, 2016 #

5 PM

Running 3:36 intensity: (26 @0) + (40 @1) + (1:15 @2) + (1:15 @3) 0.56 km (6:26 / km) +17m 5:35 / km
ahr:137 max:153 shoes: Neon sauconys

Inspired by Alex and Zan, a jog up to the Observatory to work out somewhere nice outside.

Freeletics 12:49 intensity: (2:00 @0) + (3:17 @1) + (1:41 @2) + (5:51 @3) 0.05 km (4:06:28 / km)
ahr:139 max:164 shoes: Neon sauconys

Did the Freeletics warm up, and it felt okay. So then did the shortest workout I know - Metis Endurance version. Despite stopping for about ten seconds every time my HR hit 75%, I equalled my PB. So I guess I am getting better!

Other Freeletics peeps - what are your favourite super short workouts? I should attempt too much this week!

Running 29:01 intensity: (15 @0) + (1:45 @1) + (17:26 @2) + (9:35 @3) 4.49 km (6:27 / km) +34m 6:13 / km
ahr:146 max:167 shoes: Neon sauconys

Max 75% HR today just as the light was dying. Did 4 x 30 second wind ups, but just cruise, not pushing. All of this felt surprising okay. Will see what HR thinks tomorrow.

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