Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Running	10	10:42:47	66.62	(9:39)	107.22	(6:00)	2310
Orienteering	2	2:46:42	9.37	(17:48)	15.08	(11:03)	322
Recovery	2	1:58:28	10.44	(11:21)	16.8	(7:03)	308
Intervals	2	1:40:29	10.71	(9:23)	17.24	(5:50)	270
Long run	1	1:30:02	9.45	(9:32)	15.21	(5:55)	421
Strength	2	1:00:00
Total	19	19:38:28	106.59		171.54		3631
[1-5]	19	19:32:17

2:19

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Thursday Jun 30, 2011 #

Note

Mega stiff this morning, so brought my stuff to run home tonight when things should be looser.

We have sparrows nesting in the gap between our air con unit and the window frame!

C • cool 6

C • any O in CT? 3

5 PM

Running 1:04:16 7.0 mi (9:11 / mi) +211m 8:24 / mi
ahr:164 max:175 shoes: Red Saucony Cohesion

Wow, it's a long time since I gave myself DOMS from trying to run fast! Enjoyed getting out tonight but the legs were achey achey. Saw another ridiculously friendly deer in the cool water garden bit. They are pretty fearless.

Wednesday Jun 29, 2011 #

7 AM

Intervals 49:40 4.98 mi (9:58 / mi) +12m 9:54 / mi
ahr:156 max:191 shoes: Red Saucony Cohesion

Rob had an 8am meeting this morning (ha ha!) so there was double impetus to get out of bed. Made it to the track, and did last week's intervals session properly.

I no longer have any speed in my legs. Not surprising, as I've not done any speed work, but still, it was a bit of a shock. This was a really, really hard session. 8 x 400m full pace, walk 200m recovery - had the Garmin session on my wrist so I have no idea what my times were...just about to find out...

... the good news is that despite having no watch counting along I'm consistent! The bad news is I'm really slow! The training plan has a few of these sessions in the 12 weeks, so it'll be interesting to see if I can build up some more speed.

1.21, 1.23, 1.24, 1.25, 1.23, 1.24, 1.21, 1.24

Not down hearted by this at all - it'll be good to have something to work on. Really happy to have got out to do the session.

C • ahhh 1

Tuesday Jun 28, 2011 #

Note

This morning I was a big useless fail. And we have a Zipcar booked to do things at 6pm tonight, so today is going to be a big fail.

I want to take a vacation until my Advisor leaves. I have no motivation to go to work, or get up in the morning.

Monday Jun 27, 2011 #

7 AM

Running 1:11:47 7.0 mi (10:15 / mi) +363m 8:50 / mi
ahr:164 max:176 shoes: Red Saucony Cohesion

Seven miles steady but hilly. Glorious morning, warm but not yet humid, loads of animals out and about, and fantastic sunshine. Really enjoyed being outside, and body felt great for the rest. Mmm.

Sunday Jun 26, 2011 #

Note

I have had such a lovely few days of rest. Lots of time with great people, lots of tasty fun. Midsummer, mini golf (I was Queen of the flukes, coming last with one 10 & two 7s, but two holes in one!), mental cats and miniature cars too small for Papasan seats.

The idea of getting back to training and the lab tomorrow is not nice, but I'm sure I will appreciate the former.

Friday Jun 24, 2011 #

Note

It is so nice not to go to work and have a lazy few days doing nothing. I could get used to this!

Wednesday Jun 22, 2011 #

Note

About 12 hours to go...today is going to go soooo slowly!

C • Best of luck to Rob 2

Tuesday Jun 21, 2011 #

Note

Rob just sent me this terrifying video:

http://www.youtube.com/watch?v=UkBmhM0R2A0

I think we're moving to Vermont. Although Miss CT almost gets away with her very brief answer.

In other news - 1!!!! Yey yey yey yey yey!

C • if this lot in any way repr... 13

8 AM

Running 48:26 4.98 mi (9:43 / mi) +219m 8:33 / mi
ahr:157 max:182 shoes: Red Saucony Cohesion

Inspired by three of our girls qualifying for the NORT round 2, I battled my usual Tuesday feeling and got out to do my intervals. Tough at the start but eased into the session and felt good by the end. It's a good job I made it out when I did, as they'd all been knocked out by the time I got back :) People are saying this is bad, but it equates to somewhere between 20th-30th in a straight race. I'd say that's pretty much the usual performance, and two of them from relatively inexperienced athletes too. Not bad at all.

Monday Jun 20, 2011 #

Note

Wow. Today I am HUNGRY!

5 PM

Running 1:01:50 7.0 mi (8:50 / mi) +256m 7:56 / mi
ahr:160 max:173 shoes: Red Saucony Cohesion

Run home from work - 7 miles steady. It's funny how it's so difficult to keep my HR below 150 on the easy runs, but so difficult to first get it to pop above 158 on the steady ones. Warm out, but not crazy, nothing much to report, but enjoyed being out there. Glad I saved it till I felt a bit more with it in the evening instead of churning out a rubbish one in the morning.

Sunday Jun 19, 2011 #

Note
(rest day)

Definitely getting old. After my total wipe out at number one yesterday, everything is twinging and pulling in the wrong direction today. Ibuprofen and a rest day I think!

Edit: But the interwebs have returned! Excellent.

C • I also wiped out running do... 8

4 PM

Running 2:19:03 13.27 mi (10:29 / mi) +397m 9:35 / mi
ahr:149 max:178 shoes: Red Saucony Cohesion

So, after an afternoon of wasting all this gorgeous weather in the flat playing "Clem, why don't you come out from behind the boiler?" and "exciting wait for the AT & T man," I decided I would do today's planned session anyway, and end it at the lab where the mouseys were waiting to be put back. Need to mess around with my zones as a max of 148 is too slow, even for long slow runs. Plan said 13 miles easy, and that's what it was. I sped up for the last couple of miles because I was bored and going to be late for the mouseys. At the top of East Rock I saw a deer that was so unalarmed by my presence that I managed to stroke it. It wasn't bothered at all. That's more than I managed with Rosie! Crazy. Very glad to make it out, my shin bruise is sore when running but the twinging stuff eased very quickly. Maybe I'm not that old after all :)

Saturday Jun 18, 2011 #

Event: Ratlum Mountain

Note

So, of course, what AT & T actually meant when they said they'd activate my internet yesterday was "we'll try to activate your internet, fail, then let you drag your desktop around every potential phone port in the house, test the connection, then let you spend an hour on the phone talking to a computer so we can perform a thirty second test to figure out that we failed to switch it on, then make you wait another two days for an engineer to come round". Not impressed!

It's a good job I wasn't that bothered about watching Jukola isn't it?

C • oooo 6

2 PM

Orienteering race 13:41 2.02 km (6:47 / km) +57m 5:56 / km
ahr:179 max:192 shoes: Inov8s

Race 1 at Ratlum. Really fun sprint planned by Charlie. Totally wiped out with the old rubber studs on slimy wooden bridge trick at number one, then struggled a bit through the veg to achieve the top of the hill at number 2. After that not too bad at all, heart racing by the time I got back to the top of the hill.

Map here: http://www.flickr.com/photos/faintgirl/5849571047/...

Orienteering race 13:02 2.12 km (6:10 / km) +35m 5:41 / km
ahr:182 max:193 shoes: Inov8s

Race 2 at Ratlum, maintaining Team Dibs in their favourite second place. Despite going a bit faster than Joe on this leg he had too much of a lead to catch. Bad route to one, thought I'd be able to cut through the woods, then changed my mind when I saw them - should have started out the same way as the first lap. After than pretty much spot on - tried to cut a corner to the platform but then went round when I saw the veg. Running hard at the end - that's the highest my pulse has made it in a long while! JJ managed not to die (today at least), and we were pleased with our efforts.

Map here: http://www.flickr.com/photos/faintgirl/5850124494/...

Friday Jun 17, 2011 #

Note

Today I feel mega tired and like I want to vomit. This is no fun.

Thursday Jun 16, 2011 #

Note

And also - 6!

7 AM

Running 1:01:30 7.0 mi (8:47 / mi) +207m 8:03 / mi
ahr:162 max:176 shoes: Red Saucony Cohesion

7 miles steady. Looked at the training plan this morning and thought "that seems like a lot for a sunny early Thursday morning." Got out there and it felt great. I saw a really big turtle/tortoise, and just past it were a group of kids doing some outside summer camp thing. I asked them if they'd seen the turtle, and the adult with them went "woah woah woah, just got to go and check it's safe first!" What's a turtle going to do to a group of eight children? Use it's turtle wiles to recruit them into some subterranean mining operation? Brilliant. I understand they can give a heck of a bite if you put your finger near their mouth, but then you deserve it.

C • How old as the "adult" 2

Wednesday Jun 15, 2011 #

8 AM

Running 53:22 5.23 mi (10:12 / mi) +211m 9:04 / mi
ahr:162 max:189 shoes: Red Saucony Cohesion

Intervals in the woods. I figured that seeing as I handily missed all the road races for spring, I might I well go back to base building until August time. Still going to do intervals, but on twisty turny undulaty stuff instead. 6 x 800m with 200m recovery. Much more fun than track!

C • Huh? 9

Tuesday Jun 14, 2011 #

Note
(rest day)

Oops. Looks like today turned into a rest day. I am STARVING.

C • Used to be that being hungr... 1

Monday Jun 13, 2011 #

7 AM

Running 56:04 5.5 mi (10:11 / mi) +182m 9:14 / mi
ahr:145 max:162 shoes: Red Saucony Cohesion

Recovery run early morning in East Rock. Still nice and cool, but threatening more. Felt stiff at the start but pretty good by the end. Yey! Back in the swing of things.

Sunday Jun 12, 2011 #

2 PM

Long run 1:30:02 15.21 km (5:55 / km) +421m 5:12 / km
ahr:154 max:175

"Long" undulating run around East Rock. Legs still a bit stiff but certainly getting better each day, energy levels good despite yesterday's drinking! (It was only mild by general population standards, but the most I've had in a while!). Stomach was not co-operating quite aswell, but still managed to put in a decent session. Cream crackered by the end - looking forward to an early night tonight!

Saturday Jun 11, 2011 #

Note

I am currently in the city, and have none of the kit to download the Garmin for my actual training. But I thought Ian would like to hear that I went hipster bowling at the Brooklyn Bowl yesterday. After my first couple of goes, my inexperience (I don't think I've played for about 12-14 years) was apparent, but after a few coaching tips, I rapidly improved, got two strikes in a row and managed to get a 110 and second place for my first game. After an extra (third!) glass of prosecco, game two was a complete wash and I scored 53 - less than half of my first, with plenty of over enthusiastic gutter shots. In the final game, a partial rescue was achieved, with a strike, a 7, and then a spare (is that correct Ian?) on the final round, meaning I was rescued from the rubbish 50s and got to 79. It was amusing to note that while three of us had severely declining function with alcohol, my friend Anne got better and better as the games went on, ending on a 123 after 5 or 6 alcoholic drinks! The Brooklyn Bowl is seriously cool, great food, good staff, fantastic atmosphere. We should get our hipster trousers out and have a city trip there sometime!

Also...10!

7 AM

Intervals 50:49 9.22 km (5:31 / km) +258m 4:50 / km
ahr:162 max:183

Was surprisingly wide awake early this morning, so got up and did a Foxdals session round East Rock before heading into the City. Legs still a bit DOM-sy from all this carrying things up and down stairs, but feeling strong on the pickups. So good in fact, that I did thirty mins of them instead of my usual twenty. Definitely tiring by the end. It was lovely and cool this morning, a welcome relief!

Friday Jun 10, 2011 #

Note

Also... 12!

9 AM

Running 40:42 4.43 mi (9:11 / mi) +119m 8:28 / mi
ahr:162 max:179 shoes: Red Saucony Cohesion

Slog into work this morning as my bike was left at the office, thanks to MEGASTORM. It was "cool" out, at a mere 26 degrees, and almost pleasant in the shady damp bits on East Rock. My legs however, are completely wrecked thanks to all this moving nonsense. Still, it felt good to get out there, even if I do get to sit at work all day in sweaty gross clothes.

Thursday Jun 9, 2011 #

Note

Uh oh...it has just gone very, very dark outside, and I am about to cycle home for the big move part II. Eep!

Edit: MEGA STORM!

Mega storm has already managed to break my Polar watch somehow, am keeping my fingers crossed for the precarious aircon unit in the new place. If it survives this, I think I can stop worrying about it.

C • Oh no, you were moving duri... 3

Strength 30:00 [3]

More stair climbing and carrying things, this time with the help of Marie. Was overjoyed by the fact the precarious aircon unit had survived MEGASTORM, and promptly fixed it so it is now dripping outside of the house and far less precarious. Win! Funny pains in arms and things - time to stop carrying shit and bring in the professionals for the remaining furniture.

Wednesday Jun 8, 2011 #

Note

I need an extra pair of hands to get things like tables down the stairs - is there anyone in New Haven with an hour or so to spare? I think I can fit most not sofa related things in one of those boxey shaped zipcars, so will have to book that in advance.

C • Nathan 3

Strength 30:00 [3]

I am just logging 30 minutes of this even though it was much more! Carrying boxes down and then up two flights of stairs each way. Trust me to pick the hottest day of the year thus far to move my stuff! I sweated buckets and I'm now sitting at work with very very sore legs. Kelly chose an excellent time to walk past my house on her way to work this morning and helped me oout too - yey! So the moving is pretty much done now, apart from the bits of furniture that are too awkward or heavy for me to carry myself. And I have to dissemble the bed.

And also - I can start my countdown now! 14! Whoo hoo!

Tuesday Jun 7, 2011 #

Note

Attack of the unmotivators! Hopefully I will be running with Kat this evening though, so I'll at least do something.

C • attack of the motivators 4

5 PM

Running 45:47 5.2 mi (8:48 / mi) +145m 8:06 / mi
ahr:163 max:183 shoes: Red Saucony Cohesion

Yey! After some funny transportation palavas Kat and I finally got to East Rock. Kat joined me for a fifteen minute run, and then I did an extra loop an ran back to her place, where we ate way more salmon than is ideally recommended until we felt a bit sick. Despite the fact we're back to running inside an oven here in New Haven, running felt surprisingly good, and I was very happy that Kat arranged to meet me and thus helped me battle the unmotivation.

Now, some packing!

C • return of the motivators 3

Monday Jun 6, 2011 #

7 AM

Recovery 1:02:59 5.57 mi (11:18 / mi) +158m 10:24 / mi
ahr:147 max:177 shoes: Red Saucony Cohesion

5 mile zone two run this morning to test out whether I'm ill or miserable. Answer is most likely miserable I think! Heart rate recovering fine and though slow on the hills, pace not too bad elsewhere. So just need to hang on in there - at least by Wednesday I should have a countdown of my own! It has been way, way too long.

Sunday Jun 5, 2011 #

Event: WCOC Brooksvale Park

Note

A lot of things annoy me about this place, but grown men cycling on the sidewalks is one of the worst. I just stepped out of a shop, straight into a bike flying down the sidewalk. Not stopping to check I was okay, he yelled "Pay attention" and cycled off. What the hell?! The shop was full of cops, but I'm guessing they'd have laughed at me if I'd said anything.

C • Cycling on sidewalks 14

8 AM

Orienteering 2:19:59 10.94 km (12:48 / km) +230m 11:35 / km
ahr:156 max:185

Hanging controls this morning took a lot longer than it should have done. Brooksvale was very green, and this slowed me down. I felt rubbish, because I am sick of putting controls out for other people to orienteer round. I also misread numbers on maps and did silly things on at least three occasions, all of which were very stupid. I am very grateful that I could trust Lyn & George would be holding the fort admirably when I returned.

However, despite pacing and compassing it in from a couple of locations, I hung number 7 for the green on what was probably the wrong boulder. I say probably, as Rick then kindly agreed to go out and correct it for me, only for Suzie to be the only one to find it post move. I think everyone thought it was a different boulder, and I can only conclude that the map was crap, there were many ore boulders in reality, and I should have field checked. The laurel was encroaching and the visibility down which made it worse. Still, everyone took it well (thanks guys) and seemed to have about as good a time as you can expect to have at Brooksvale. Was really happy to see Gerhard & Astrid blitz through two courses - they're real naturals!

Thanks again to George & Lyn for the large amount of help and company, and Susie for collecting in controls. I really didn't want to go back out there again for any length of time! I am now going to do a Quick Route experiment, though I fear the map is way too bad to tell me whether I actually went near the right boulder or not.

Edit: So I think Rick was definitely correct that I hung it too high. It looks like what I thought was the middle boulder was actually the correct one. But there is so much distortion in the tracks, I've never had to alter a track manually so much. Pretty crazy.

http://www.flickr.com/photos/faintgirl/5801646204/...

C • Oof 5

Saturday Jun 4, 2011 #

Note

It is really nice to take a day to do sort out your life things and not worry about running every once in a while. Last night I had what seemed like an insurmountable to do list in my head, and I have now completed a large percentage of it already. Now, to eat some lunch and go spring clean the new place!

Friday Jun 3, 2011 #

Note

Still catching up on the sleep from the weekend, didn't make it up in time for intervals. How does every day turn out to be so busy?

Note

I'm giving myself a couple of days off. Need to recuperate from many things and get on an even keel again. Not been very even this week.

Thursday Jun 2, 2011 #

Note

Kitch is away - suggestions for Friday morning intervals fun?

C • Fun 11

8 AM

Recovery 55:29 7.84 km (7:05 / km) +150m 6:28 / km
ahr:138 max:148 shoes: Red Saucony Cohesion

Decided to stop sulking and do some training. Recovery session to check out how everything feels after the weekend, as I've been pretty sleepy. The answer is fine, apart from when in direct sunlight. It was gorgeous on East Rock, plenty of shade and a bit of a breeze, but not so pleasant elsewhere. Recovery pace a little slower than usual but not in a mega bad way.

Wednesday Jun 1, 2011 #

Note

Why does no one want to run a relay on Sunday? I have now had at least five e mails asking me whether they can run an individual course instead of the relay. I don't get it. Brooksvale is probably the crappiest WCOC area, it lends itself to path runs and getting caught in green. A relay allows you to use the best bits, sit around in the sun with your friends, a bit of friendly banter.

I want to cancel. I am tired and don't want to organise any more orienteering, especially if everyone just wants to screw the advertised fun format and "just run a course" anyway. Edit: I completely understand why no one wants to drive from a long way away after multiple busy weekends in this part of the country. That's not at all what I'm annoyed at.

C • relay 15

Note

And I just realised that NEOC are putting on an event at Gay City, less than 40 miles away. Who is in charge of that scheduling? Our event has been up there for months now.

Not impressed. Want to cancel. Can't cancel. Grrr.

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