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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Yoga31 13:15:15 5
  Orienteering4 4:22:43 15.58(16:52) 25.07(10:29) 778
  Running6 1:58:14 12.2(9:41) 19.64(6:01) 183
  Strength2 1:11:34
  Total38 20:47:46 27.78 44.71 965
  [1-5]16 5:32:29

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Thursday Jan 31, 2019 #

6 PM

Yoga 34:17 [0]
ahr:68 max:98

Wednesday Jan 30, 2019 #

6 PM

Yoga 25:30 intensity: (25:02 @0) + (23 @1) + (5 @2)
ahr:72 max:136

Tuesday Jan 29, 2019 #

5 PM

Yoga 18:03 [0]
ahr:71 max:97

Monday Jan 28, 2019 #

5 PM

Yoga 48:07 [0]
ahr:76 max:107

Sunday Jan 27, 2019 #

8 AM

Orienteering 58:25 intensity: (14:28 @0) + (18:35 @1) + (19:54 @2) + (5:28 @3) 5.35 km (10:56 / km) +186m 9:19 / km
ahr:129 max:164

Hung the controls for the training session later this morning. Glorious morning, and some crispy snow, but nothing that impeded progress. My tired cycling thigh did more for that!
11 AM

Orienteering 1:24:49 intensity: (31:55 @0) + (22:20 @1) + (26:45 @2) + (3:49 @3) 7.47 km (11:21 / km) +271m 9:37 / km
ahr:124 max:161

Did the control pick and route choice exercises with Rob. Orienteering with Rob is quite the intervals session - he's much faster than me when he's going but stops quite a bit. I wish I had legs that long! Prospect Hill was on good form today - lovely view of the city.


Yoga 28:12 [0]
ahr:81 max:106

Saturday Jan 26, 2019 #

3 PM

Yoga 12:55 [0]
ahr:61 max:87

Friday Jan 25, 2019 #

5 PM

Yoga 19:37 intensity: (19:28 @0) + (9 @1)
ahr:75 max:124

More mixed week on the commute this week - worked from home on the holiday Monday, Rob gave me a lift Tuesday, ran in Wednesday and walked home as no buses appeared that way either. Then cycled Thurs/Fri.

My knee is hurting a lot less - don't know if it's being careful of the tracking or the short daily yoga sessions, but whatever it is, happy it looks like I can keep on cycling. Doesn't look like any serious snow on the 10 day forecast - know I'll make myself a bit unpopular here by saying I hope it stays that way here in the city! :)

Thursday Jan 24, 2019 #

5 PM

Yoga 20:44 [0]
ahr:65 max:84

Wednesday Jan 23, 2019 #

7 AM

Running 36:18 intensity: (11 @1) + (1:15 @2) + (21:17 @3) + (13:35 @4) 6.14 km (5:55 / km) +56m 5:39 / km
ahr:170 max:184

The roads are still a mess so I ran in today - never saw a bus that passed me, I did catch one up! Lots of miserable people stood at bus stops! Hamstrings tight by the end but definitely the best way to commute today.
6 PM

Yoga 20:59 [0]
ahr:69 max:87

Tuesday Jan 22, 2019 #

11 PM

Yoga 20:18 [0]
ahr:78 max:97

Monday Jan 21, 2019 #

8 PM

Yoga 18:49 [0]
ahr:74 max:114

Sunday Jan 20, 2019 #

9 PM

Yoga 18:48 [0]
ahr:68 max:97

Saturday Jan 19, 2019 #

Note

I volunteered at the Women's March today (the Boston one is local and specifically not involved with any of the NYC shenanigans) and among a few small roles my main role was litter picking.

- Boston Common is covered in black and white cable ties. I picked up around 300 from the single triangle where the stage was. There were also stringy bits of blue plastic that I presume came from some kind of celebration. They were everywhere else too but I managed to do over 10,000 steps litter picking and couldn't face the other segments.

- If you walk around with a trash bag during a March most people smile and say thank you even if they have no trash, but some women will throw whole cups of coffee in your bag that they let get cold without even looking at your face.

- Ayanna Pressley is the coolest and I look forward to seeing what she can do. It was fun to be close for someone with her profile for a little while, and see the looks on girl's faces when she stepped onto the stage.
8 PM

Yoga 20:37 intensity: (20:12 @0) + (25 @1)
ahr:92 max:122

Friday Jan 18, 2019 #

Note

Cycled every day this week to Thursday, with some extra on Monday to go get the bike. It's good. I've also been going for a little walk when I get home and either that or the foot position on the pedals or both seems to be good for the knee - it's in better shape this Friday than last. This is really working. Today I'm staying home because I need to concentrate on some coding that just wasn't happening at work.

Next week will be trickier - bad weather finally on the way with the potential for ice, and some later days required for meetings. We'll see how it goes!

I don't feel like I need the strength right now, and not sure quite how to fit it in. We're planning on moving in the spring - I think I'm going to put it on hold until then, and just try to keep up with daily yoga as much as possible.
7 PM

Yoga 32:11 [0]
ahr:62 max:116

Thursday Jan 17, 2019 #

8 PM

Yoga 22:47 [0]
ahr:60 max:91

Wednesday Jan 16, 2019 #

8 PM

Yoga 16:59 [0]
ahr:68 max:96

Tuesday Jan 15, 2019 #

10 PM

Yoga 18:25 [0]
ahr:68 max:107

Monday Jan 14, 2019 #

4 PM

Running 16:05 intensity: (7 @0) + (18 @1) + (3:06 @2) + (12:34 @3) 2.79 km (5:46 / km) +20m 5:34 / km
ahr:154 max:172

JRA called to say my bike was serviced and ready to pick up, so I ran down. The commute to work isn't bad on a blue bike but there are two almost impossible hills on the way back! Not running a fun run but my bike is in great shape now!

Yoga 20:34 [0]
ahr:86 max:111

Sunday Jan 13, 2019 #

12 PM

Orienteering 19:08 intensity: (20 @0) + (1:11 @1) + (1:43 @2) + (14:32 @3) + (1:22 @4) 2.05 km (9:19 / km) +49m 8:20 / km
ahr:161 max:184

Orienteering 34:54 intensity: (1 @0) + (1:27 @1) + (2:15 @2) + (22:56 @3) + (8:15 @4) 3.92 km (8:54 / km) +124m 7:41 / km
ahr:165 max:181

A couple of control picks with the informal winter training crew. A glorious day to be out. Had some troubles seeing streamers, but was bang on every time - just no longer have the confidence to believe I am! Thanks again to Kristin and Bridget for organising! Looks like there's a chance we may be snowed off next week...
4 PM

Yoga 43:39 [0]
ahr:86 max:117

Saturday Jan 12, 2019 #

3 PM

Running 20:01 intensity: (26 @0) + (36 @1) + (4:59 @2) + (8:49 @3) + (5:11 @4) 3.44 km (5:49 / km) +7m 5:46 / km
ahr:160 max:186

Tiny HIIT session. Thought 6 mins of 15 x 15 would barely feel like anything - actually felt pretty tough. Today was a lovely day.

Yoga 21:39 intensity: (21:38 @0) + (1 @3)
ahr:95 max:119

Friday Jan 11, 2019 #

9 PM

Yoga 31:17 [0]
ahr:79 max:104

Have cycled both ways each day and unfortunately knee is playing up again. But this is by far the best way to commute so have to be vigilant. Did yoga for cyclists then some foam rolling. Took bike in for a service so will Hubway for a few days next week - will see if a slightly different position works better for the knee.

Thursday Jan 10, 2019 #

4 PM

Strength 38:45 [0]
ahr:72 max:103

Had to come home early for a MassSave visit and did strength once the chap had gone.

3 x 12 Romanian DB deadlifts 20#
3 x 12 Kneeling OH press 10#

3 x 10 ES Split squat
3 x 10 Straight arm "pull down" 5#
3 x 30s ES side plank

Yoga 24:19 [0]
ahr:75 max:105

Wednesday Jan 9, 2019 #

9 PM

Yoga 23:22 intensity: (22:36 @0) + (46 @1)
ahr:92 max:129

Tuesday Jan 8, 2019 #

4 PM

Running 17:32 intensity: (55 @0) + (3:44 @1) + (4:44 @2) + (8:09 @3) 2.83 km (6:12 / km) +60m 5:36 / km
ahr:144 max:166

Little leg stretch around Tufts in the miserable weather.
9 PM

Yoga 27:01 [0]
ahr:73 max:105

Monday Jan 7, 2019 #

6 AM

Strength 32:49 intensity: (31:17 @0) + (1:32 @1)
ahr:91 max:126

9 am meeting at Harvard but got up at the early time anyway and did a home workout.

3 sets of 12 goblet squats to box 20#
3 sets of 12 Split stance pull 10#

3 sets of 12 bodyweight glute bridges
3 sets of 12 pallof presses 5# (better with a cable)
3 sets of 30 second front planks

This is the beginning of the "Get Started" Program and it's work but not too tough - should be a good way to try to integrate with more cycling.
9 PM

Yoga 15:36 [0]
ahr:88 max:107

Sunday Jan 6, 2019 #

1 PM

Orienteering 1:05:27 intensity: (2:48 @0) + (7:16 @1) + (22:19 @2) + (32:39 @3) + (25 @4) 6.27 km (10:26 / km) +149m 9:20 / km
ahr:148 max:177

Bridget organised orienteering training at Hale today. Rob and I selected to hang the four furthest controls and had a lovely hour or so in the woods. The map at Hale is quite terrible so I'm only 100% confident of 1 one of the 4 sites - but nonetheless! Felt quite light in the woods and although I've obviously detrained over the last month or so, didn't feel heavy out there, which is good! Thanks Bridget!
4 PM

Yoga 27:10 [0]
ahr:69 max:111

Day 6 is always Abs day! Ouchie!

Saturday Jan 5, 2019 #

3 PM

Running 14:37 intensity: (29 @0) + (3:03 @1) + (3:35 @2) + (7:30 @3) 2.44 km (6:00 / km) +38m 5:34 / km
ahr:147 max:174

We both had to work all day today (from home at least) and so Rob and I just went for a very brief stretch, and it was nice to get the blood flowing in the middle of a day of computer. Miserable winter day though - almost British in it's miserableness!

Yoga 27:38 intensity: (27:18 @0) + (20 @1)
ahr:87 max:124

Friday Jan 4, 2019 #

9 PM

Yoga 20:57 intensity: (20:47 @0) + (10 @1)
ahr:68 max:126

Thursday Jan 3, 2019 #

4 PM

Running 13:41 intensity: (50 @0) + (4:14 @1) + (7:54 @2) + (43 @3) 2.01 km (6:49 / km)
ahr:135 max:159

I got really fed up of commuting for almost three hours a day before Christmas, and determined to get back on my bike. I'm trying out cycling in early and leaving early - leaving the house before 6.30 (breakfast pot at work) and leaving the lab by 3.30. It worked really well for this half week, but I am out of cycling shape.

Don't know whether it's going to get worse next week or not - the schools will all be back. And not sure what I'll do when the snow starts, but we'll come to that when it comes. It has been so nice to get almost two hours of my day back, and it's only been a few days, but feels good so far. I went for a quick jog to Whole Food to get some milk. Because I'll be cycling for over an hour each day I'm going to slowly add strength and running back in - I'm not in a hurry. Maybe will run more when the snow comes.
9 PM

Yoga 29:58 [0] +2m
ahr:73 max:99

Wednesday Jan 2, 2019 #

9 PM

Yoga 36:55 [0] +3m
ahr:71 max:97

Tuesday Jan 1, 2019 #

5 PM

Yoga 47:52 [0]
ahr:63 max:98

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