Training Log Archive: BecksIn the 31 days ending Mar 31, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||
Monday Mar 31, 2014 #
9 AM
Recovery 41:17 5.35 km (7:43 / km) +44m 7:25 / km
ahr:139 max:180 shoes: 2014 Saucony cohesions
Recovery shuffle into work. Legs very stiff at the start and heart rate low, definitely tired from the weekend. Watched the carnage as the snow came down - Whitney was pretty much blocked by a guy sitting at right angles with the back of his car smashed in. There was a police car by him with the lights flashing, but the guy was still sitting at the wheel with his airbag puffed up. He was wearing shorts and waved at me, so I guess he was okay, but feeling a little silly! Went off into East Rock in case anyone decided to slip off the road near me! Felt the best when I sprinted the last two mins to catch the shuttle, only to realise I shouldn't have bothered because it was three times too full and deathly slow!
That has to be the final snowfall now, right? It's all gone now - a very British snow day.
That has to be the final snowfall now, right? It's all gone now - a very British snow day.
C • warm 6
Sunday Mar 30, 2014 #
Note
A really great weekend with the Juniors. Lots of help from excellent people, and great efforts from Juniors of all ages. They coped admirably with the increasingly nasty weather on Saturday, and we will definitely revisit the headless chicken in nicer weather! Being with the crowd is incredibly motivating, and I enjoyed it a huge amount. There is also a lot of potential in these individuals, and it's great to start helping them realise it.
9 AM
Warm up & strides 9:50 0.87 km (11:15 / km) +82m 7:40 / km
ahr:146 max:164 shoes: Integrators 5000
Wow, a long time since I've used this category! We did the same thing yesterday but I forgot to start my watch. Lots of fun drills and agility stuff to warm up. Erin is really good at this stuff. After some of the younger participants were reluctant yesterday, today they were all in! That was good to see.
Orienteering 43:13 3.41 km (12:40 / km) +144m 10:27 / km
ahr:142 max:176 shoes: Integrators 5000
Shadowing on the no trails mega fine-O course. Some lovely lines and some small problems, but mostly very impressive. I had no idea Michael over ran a control by quite a bit when I was with him. It's been a long time since I've run at boy speed, and today I did it twice, but not for very long either time :)
11 AM
Orienteering 57:52 5.46 km (10:36 / km) +229m 8:46 / km
ahr:152 max:171 shoes: Integrators 5000
Collecting controls in. Tired by now but wanted to make the most of the woods before heading home. Should take my own advice, I really messed up one at the far end! It's very difficult to make a focussed plan when in hanging/coaching mode.
Saturday Mar 29, 2014 #
9 AM
Running 8:31 0.96 km (8:55 / km) +28m 7:46 / km
ahr:140 max:176 shoes: Integrators 5000
To the start and back. I don't understand 80% of what the Juniors talk about sometimes. It's fun.
10 AM
Orienteering 32:47 1.68 km (19:28 / km) +49m 17:00 / km
ahr:118 max:163 shoes: Integrators 5000
Shadowing on the line course. This was a toughie, and many people had trouble staying right on the line.
11 AM
Orienteering 44:24 3.85 km (11:32 / km) +189m 9:16 / km
ahr:139 max:174 shoes: Integrators 5000
Shadowing on Simplification. Some great work on the main body of the leg, but s few problems once people reached their attack points.
Friday Mar 28, 2014 #
5 PM
Orienteering 1:06:14 7.76 km (8:32 / km) +222m 7:28 / km
ahr:160 max:179 shoes: Integrators 5000
Put out some controls when I got to Blue Mountain. Such a joy to run here at this time of year, wide open and wonderfully mapped.
Wednesday Mar 26, 2014 #
8 AM
Running 47:28 8.28 km (5:44 / km) +47m 5:35 / km
ahr:166 max:189 shoes: 2014 Saucony cohesions
Run to Cross Fit. Pretty uneventful. Very grey and dull, but at least it's not snowing.
Cross Fit 32:45
ahr:151 max:185
Super quick work out this morning. Shoulder felt fine while doing stuff but painful under a lacrosse ball - there's a knot in there somewhere. It'll get a rest over the weekend at least!
Tuesday Mar 25, 2014 #
Note
Very twingey in the shoulders after Cross Fit plus hunched over OCAD for hours on Sunday night. 3 hours of microscope dissections on Wednesday probably didn't help either. My spring time allergies have started, although it's not spring outside yet. Rubbish weather! Hopefully working up to the final storm of winter now though!
Sunday Mar 23, 2014 #
10 AM
Cross Fit 57:16
ahr:139 max:183
This was a tough one. 5 x 5 minute reps with no rest in between 2 and 3 when you changes exercises. Didn't really enjoy it, though did enjoy cheering Ashley on as she did a fantastic job of 14.4. Only one more week of research WODs to go before retest!
4 PM
Running 1:15:01 10.91 km (6:53 / km) +163m 6:24 / km
ahr:158 max:178 shoes: X Talon 212s
Made up for yesterday with a longer run. Good pace aside from picking my way along the blue on the ridge - stuck with the deer prancing till I hit an hour, then legged it out to the old road and did a mile a bit faster - fastest mile yet on the new Garmin (still not fast, but still. I love this feature on the watch of remembering "records" but it is a problem if you forget to stop your watch before getting in the car), then headed back down the hill. Tough and bloatey at the start but feeling better by the end. Then spent the rest of the day planning Blue Mountain for next weekend. It was a bit epic.
Saturday Mar 22, 2014 #
8 AM
Cross Fit 1:00:37
ahr:132 max:182
I have one more week where I have to do these research WODs before the weekend! I am so rubbish. This one was a minute on and off, which I was glad for because I didn't really want to do it.
3 PM
Running 25:44 2.79 km (9:14 / km) +99m 7:50 / km
ahr:143 max:167 shoes: X Talon 212s
We finally got out to a State Park, but once we started it turned out that Rob wasn't feeling too hot, and so we ended up not running for very long. A bit of a walk afterwards though, on an almost warm afternoon.
Friday Mar 21, 2014 #
7 AM
Running 50:54 8.77 km (5:48 / km) +107m 5:28 / km
ahr:162 max:182 shoes: 2014 Saucony cohesions
Into work for lab meeting. It was a few days ago now and I don't really remember much, except that there were animals and birds everywhere, including a bunch of turkeys that had two males with full fan tails out. Freezing cold nights don't stop the turkeys getting it on it seems! Which reminds me, I need to bring my herbs back inside pronto...
Tuesday Mar 18, 2014 #
Note
http://news.yale.edu/2014/03/17/how-age-opens-gate...
And here lies the fruits of my first tortuous years at Yale. I think they overstate things a little in this article, but it's not as bad as some science reporting.
Still tons of questions to be asked - why PDE4A is lost with age seems the biggest to me, but as NIH no longer fund this work, I guess they won't get asked.
And here lies the fruits of my first tortuous years at Yale. I think they overstate things a little in this article, but it's not as bad as some science reporting.
Still tons of questions to be asked - why PDE4A is lost with age seems the biggest to me, but as NIH no longer fund this work, I guess they won't get asked.
Strength 1:30:00 [1]
Today's training, from this:
To this:
Very stiff now!
To this:
Very stiff now!
Monday Mar 17, 2014 #
5 PM
Running 39:47 6.59 km (6:02 / km) +49m 5:49 / km
ahr:160 max:180 shoes: 2014 Saucony cohesions
To Cross Fit again. Not too much time for wandering around today, but glad I got it together and did it, almost bailed.
Cross Fit 1:06:31
ahr:132 max:181
St Patrick's Day workout. Got a PR on my 3 rep max front squat (103#) then a 17 minute workout that was hard, but I did 8 good toes to bar in a row, which was great.
C • 103# 5
Sunday Mar 16, 2014 #
10 AM
Running 48:13 8.28 km (5:49 / km) +84m 5:33 / km
ahr:167 max:184 shoes: 2014 Saucony cohesions
Running into Cross Fit. Have to run a lot further now there's no ice!
Cross Fit 49:31
ahr:144 max:182
Research workout 2 for the week.
Saturday Mar 15, 2014 #
Note
Does anyone know of a place to pick up bulk compost after noon today? I'm going to be at work till about then, and the place that said it was open till 3 actually isn't. I'm sure other people who need lots of compost also have jobs. Delivery is insanely expensive when you can hire a UHaul pick up for $20.
Friday Mar 14, 2014 #
Note
Our car was making a burning smell the whole way to work today. We lifted up the bonnet when we arrived at work, only to find an enormous stash of seeds on top of the engineer! A squirrel or a rat obviously found a warm place to hide out!
I think we only burnt seeds and not the small mammal itself. Hopefully.
I think we only burnt seeds and not the small mammal itself. Hopefully.
Wednesday Mar 12, 2014 #
9 AM
Cross Fit 1:10:50
ahr:125 max:184
Actual WOD today! Almost didn't go but was very glad I did, as it was a lot of fun. First part was back squats, got to 3 x 135, which is bodyweight ish, which is good. I think this is the best I have ever been at squatting, as 1 rep max is now 153. Then 6 minute AMRAP of dips and box jumps, did 3 really good rounds of dips then switched the press ups to save shoulders. Then finally 2km team row, 100m each with "NASCAR style" switches, where you undid your team members foot clips, then tightened them for the next person. Our team was amazing and we won by 5 seconds. Really fun. I can row 6 x 100m at 1.44 pace now, which is pretty cool. Was banging at 150s at 1.54 yesterday, so am definitely improving.
Tuesday Mar 11, 2014 #
8 AM
Running 50:00 8.35 km (5:59 / km) +93m 5:40 / km
ahr:158 max:185 shoes: 2014 Saucony cohesions
It was winter when I left the house this morning and spring by the time I reached New Haven! Such as shame it's going cold again by Thursday. Legs a little stiff today but surprised at how good it felt given how sleep I was when I got up.
6 PM
Cross Fit 1:00:26 0.4 km (2:31:05 / km) +18m 2:03:20 / km
ahr:133 max:183
Research work out. Same one as Saturday, but with Isabel and Jasmine. I did loads more reps and it was much more fun. Actually felt spritely!
Monday Mar 10, 2014 #
8 AM
Running 50:03 7.36 km (6:48 / km) +84m 6:26 / km
ahr:157 max:173 shoes: 2014 Saucony cohesions
Run into East Rock to pick up the car. Hamden was treacherous, black ice everywhere. Didn't fall over, but did plenty of comedy slides with legs going in opposite directions. Got a lot nicer when I hit East Rock itself, the trails are crunchy but not too tough. Pick up the car and into work at a decent time. Yey!
Sunday Mar 9, 2014 #
10 AM
Running 34:15 [3] 5.52 km (6:12 / km) +42m 5:59 / km
shoes: 2014 Saucony cohesions
To Cross Fit. Canal Trail is semi refrozen, but it improves a little each time. Felt better than yesterday but still a bit twingey.
11 AM
Cross Fit 47:02
Just sneaked in Research work out two. Quite an easy one, was a good recovery session apart for the short bursts of Airdyne. It's a shame I forgot my HR strap.
Saturday Mar 8, 2014 #
8 AM
Running 33:46 5.54 km (6:06 / km) +42m 5:52 / km
ahr:163 max:178
Ran to Cross Fit. Thought I would feel rested after a week off, but actually felt awful - twingy and stuff. Stopped a few times to do some lunges and stretches to try to open up a bit.
Cross Fit 56:56
ahr:148 max:183
Then a research workout. One of the girls doing the Open workout hit her head falling off a pull up bar and briefly knocked herself out. It was quite moving to see the way all the other Open guys dropped their workouts and how well the staff responded to it. Now I am doubly convinced I go to the right gym. They called an ambulance and took her off on a spine board, but she was talking and lucid and I think they're just being extra careful, as they were when I hit my head. Hope she's fine.
10 AM
Recovery 47:02 5.31 km (8:51 / km) +31m 8:36 / km
ahr:142 max:157
Shuffled back in the sunshine. Finally some signs of thaw on the canal trail, but still some way to go if it refreezes again tonight...
Thursday Mar 6, 2014 #
Note
I might try to do some exercise tomorrow! Providing I don't wake up with Norovirus - I has to send home our extremely sick grad student today. When will they learn?!
Wednesday Mar 5, 2014 #
Note
I had a little training holiday. Busy until 2pm Monday at work, then in the car to Manhattan to have dinner and watch Andy Murray play Djokovic in a World Tennis Day demonstration. Saw some silly tennis and some absolutely fantastic tennis, but most of it was in between. Ian McKellen was in the front row, which made me proud of my celeb spotting abilities.
We stayed over in a very noisy Manhattan Hotel opposite Stephen Fry in Twelth Night that we can't afford, had a slow morning doing some work then tried to spend a nice few hours in Manhattan. The problem is that without a mission in Manhattan you tend to drift aimlessly, which is no fun at 8 degrees sensible below zero. We eventually found a french restaurant for lunch which was nice, then drove over to Brooklyn for holiday part two. Hung out in an "artisan" coffee bar (Excellent mocha), then decided at the last minute to see the Oscar winning Italian Film who's name I've already forgotten at Nitehawk, and ate gourmet popcorn in an almost empty cinema. Then tried to go to Brooklyn Bowl but there were no lanes, so we ate at Reynard opposite in the Wythe Hotel (where all the bands who visit Brooklyn stay), lovely seasonal food very well cooked (All the kohlrabi!), and then went to see Wild Beasts. I thought this would be the pinnacle of hipster gigs, but the crowd was generally a bit older and ecstatic to see them. A large chap wearing a batman T shirt was in raptures, yelling along to every word and fist bumping with pleasure and a huge grin. It was wonderful to watch. He got the only fist bump from the overwhelmed singer at the end, and it totally made his year.
Sound was worryingly ropey at first, but then it came together and the last two thirds was truly excellent. Looking forward to the new album and Rob even enjoyed himself, despite hating them on record. Then back to the car, who's sole purpose in coming this weekend had been to get us back to bed in Hamden at half the speed of public transport, which it did admirably. Bed by 1.30am, train would have been at least 3. Fantastic couple of days.
I am a wannabe Brooklyn hipster. There is no doubt about it. It knocks the socks off Manhattan any day.
We stayed over in a very noisy Manhattan Hotel opposite Stephen Fry in Twelth Night that we can't afford, had a slow morning doing some work then tried to spend a nice few hours in Manhattan. The problem is that without a mission in Manhattan you tend to drift aimlessly, which is no fun at 8 degrees sensible below zero. We eventually found a french restaurant for lunch which was nice, then drove over to Brooklyn for holiday part two. Hung out in an "artisan" coffee bar (Excellent mocha), then decided at the last minute to see the Oscar winning Italian Film who's name I've already forgotten at Nitehawk, and ate gourmet popcorn in an almost empty cinema. Then tried to go to Brooklyn Bowl but there were no lanes, so we ate at Reynard opposite in the Wythe Hotel (where all the bands who visit Brooklyn stay), lovely seasonal food very well cooked (All the kohlrabi!), and then went to see Wild Beasts. I thought this would be the pinnacle of hipster gigs, but the crowd was generally a bit older and ecstatic to see them. A large chap wearing a batman T shirt was in raptures, yelling along to every word and fist bumping with pleasure and a huge grin. It was wonderful to watch. He got the only fist bump from the overwhelmed singer at the end, and it totally made his year.
Sound was worryingly ropey at first, but then it came together and the last two thirds was truly excellent. Looking forward to the new album and Rob even enjoyed himself, despite hating them on record. Then back to the car, who's sole purpose in coming this weekend had been to get us back to bed in Hamden at half the speed of public transport, which it did admirably. Bed by 1.30am, train would have been at least 3. Fantastic couple of days.
I am a wannabe Brooklyn hipster. There is no doubt about it. It knocks the socks off Manhattan any day.
Sunday Mar 2, 2014 #
Note
Totally exhausted. Day at work. No training.
Saturday Mar 1, 2014 #
11 AM
Orienteering 1:17:27 6.96 km (11:07 / km) +149m 10:03 / km
ahr:150 max:183 shoes: Integrators 5000
Shadowing the triple As round a control pick course on a gorgeous morning on Ansonia. My Cross Fit was showing, thighs were a bit leaden in places.
4 PM
Orienteering 51:48 4.69 km (11:03 / km) +70m 10:17 / km
ahr:165 max:176 shoes: Integrators 5000
Hanging controls for their Middle race. I thought I was running okay, but turns out I was pretty slow. Back very stiff, need some rollie time.