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Training Log Archive: Becks

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  Running4 2:51:17 18.44(9:17) 29.68(5:46) 311
  XC Skiing1 1:20:18 4.24(18:56) 6.83(11:46) 88
  Strength2 46:39 0.1 0.15 13
  Orienteering1 41:08 1.86(22:07) 2.99(13:45) 607 /9c77%
  Recovery1 6:22 0.64(9:57) 1.03(6:11)
  Total7 5:45:44 25.28 40.69 4727 /9c77%
averages - weight:61.2kg

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Sunday Jan 16, 2011 #

2 PM

Orienteering 41:08 intensity: (49 @1) + (5 @2) + (21:44 @3) + (18:30 @4) *** 2.99 km (13:45 / km) +60m 12:30 / km
ahr:167 max:181 spiked:7/9c shoes: Inov8s

My first ever go at Mobile-O, and Rob's initiation to orienteering! He guided me round the course, and was very successful. It was super tough out there in the soft snow, and there was a few places where I slowed to a walk. We hit everything until number 7, where I didn't turn right enough and we ended up at 8. So I had to turn round and go up the big hill, which was pretty hard work. Then overshot number 9 a little by being on the wrong side of the ridge. It was really fun and I was dead impressed with Rob's planning. He should really have a go at the real thing! Great to be out in the snow, and focussing on the running and talking meant I felt a lot better than yesterday. I reckon we lost about 4 mins out there, and it would have been less without snow. Pretty cool.

Saturday Jan 15, 2011 #


Failed to get up and run today, but we are going skiing all day so I'm sure that counts for now.
11 AM

XC Skiing 1:20:18 intensity: (1:17:26 @1) + (2:52 @2) 4.24 mi (18:56 / mi) +88m 17:47 / mi
ahr:118 max:145

Wasn't feeling it at all today. An absolute lack of energy the whole time. My technique is improving but I didn't have the oomph in me to raise the heartrate and go for it at all. So spent a lot of time just doing that walk shuffle thing. A real shame as I was looking forward to getting on groomed trails again!

Also, the people were mean. One girl was skating the wrong way up a long one way hill (so I couldn't see the bottom or her) and yelled at me for having the cheek to be skiing down it (the right way). Then an older lady yelled at us because we passed her and then slowed down - because we were stuck behind her husband and another guys having a chat. A lot of angst out there at Winding Trails - can't we all just get along? Feels like a bit of a wasted day, but we did enjoy the game of Contact on the way back. Hope I feel better for Mobile-O tomorrow.

Friday Jan 14, 2011 #

10 AM

Running 46:04 intensity: (40 @1) + (1:06 @2) + (15:53 @3) + (27:14 @4) + (1:11 @5) 5.0 mi (9:13 / mi) +93m 8:43 / mi
ahr:172 max:187

Boris and I dragged each other out on a cold Friday morning (I am taking a computer at home day after all the mousey late nights this week) and it's a good job, because I found it tough going out there. The snow was pretty crunchy and still quite sinky in places, and I was having to push really hard to get through it. So not the best, but I feel all the better for having gotten out there.

Strength 22:39 intensity: (16:28 @1) + (3:28 @2) + (2:43 @3) 0.15 km (2:27:05 / km) +13m 1:43:25 / km
ahr:132 max:157 weight:61.2kg

I do want to get back to the gym again, but from now on I am only allowed to do it after I have done my running for the day. If I'm tired, I skip it. To get back into doing proper stuff I found an old core circuit of Steve's, which doesn't work the legs much but gives your core a good thrashing.

Bosu core circuit - 3 sets of 12 crunches, 12 obliques and 20 Russian twists. My core is now too weak to keep my feet off the ground during this - I am a long long way from a Rocky.

Weights all 7.5lb
Runners arms 3 x 25
45 Degree power presses 3 x 10
Bent over lat raises 3 x 10

Assisted dips -25lb 12, 6

I can do two proper pull ups with -25 assistance. Alex kicks my butt

Finished off with a couple of planks with arm front, arm to the side. Also, I weighed in when I arrived. 61.2kg as opposed to the 63 at the end of November. And I look much better in my kit too. Win.

Recovery 6:22 intensity: (1:09 @1) + (2:44 @2) + (2:29 @3) 0.64 mi (9:57 / mi)
ahr:146 max:156

Very slow jog back from the gym, it was way too cold to walk.

Thursday Jan 13, 2011 #

(rest day)

Rest day! Arthur has booked me flights to Tucson for the conference, so I can go orienteering in Arizona. Wicked! Just had to go on another choccie milk mission, but it was great to be outside - it's a beautiful crisp day out there. Lovely.

Wednesday Jan 12, 2011 #


There's a lot of buzz about this on the internet at the moment:

I have half a mind to take a crate of beers round to "Amy Chau's house in New Haven" and get poor Sophia and Louisa hideously, horribly drunk while Mummy is stuck at the Law School. Poor kids.
9 AM

Running 42:30 intensity: (9:48 @1) + (1:21 @2) + (31:03 @3) + (18 @4) 3.9 mi (10:54 / mi) +49m 10:29 / mi
ahr:146 max:174

New Haven was a crazy ghost town this morning. It looks like something out of "The Road" no cars moving, bedraggled looking people forcing their way through the storm to work. I didn't think the snow was that deep, until I stepped outside in my running kit (plus rucksac of normal clothes) and immediately sank to my knees on my doorstep. What ensued was a huge amount of fun - basically terrain intervals depending on whether each section was cleared or not. I saw two people cross country skiing to work, and the Undergrad Campus looked stunningly beautiful with the icing sugar trees. Great stuff!

Started watch and then accidentally stopped it with my coat cuffs, so have added a bit extra for the run up Orange at the start.


Tuesday Jan 11, 2011 #

11 AM

Running 41:19 intensity: (14 @1) + (13 @2) + (24:54 @3) + (15:58 @4) 5.01 mi (8:15 / mi) +64m 7:56 / mi
ahr:168 max:179 shoes: 09 Saucony Grid

Lunchtime run from work as the mice gorge themselves on chocolate milk. Hamstring ache present but a lot better than yesterday - another good stretch tonight and hopefully it'll ease out. In the middle of the run did a 5 min marathon pace tempo bit based on HR (around 175-178) - average speed was 7.09/mile for that bit, which is just about perfect. Good to get out before the storm descends - tomorrow's run may well be another mega hardcore one!

Monday Jan 10, 2011 #

Strength 24:00 [1]
ahr:87 max:138

Due to the time of night (stupid o' clock), a very low impact "strength" session on the mat, followed by ten mins of stretches. I learnt doing this that the muscle that works when you do leg raises lying on your side is really weak on my left. 15 is really easy when I'm lying on my left and raising my right, but more than three in a row is impossible the other way round. I'm wondering whether my right side is doing most of the work when running, and that's why I have the tight right hammie? Any ideas? Almost certainly worth trying to do something about regardless.
7 PM

Running 41:24 intensity: (1:43 @1) + (5:39 @2) + (33:30 @3) + (32 @4) 4.53 mi (9:08 / mi) +105m 8:31 / mi
ahr:159 max:175

This was a bit more like ice skating in places than running! After a long day in the lab I made it out pretty late, and as the pavements were icy, thought I would do some snowy stuff. The snow wasn't iced over though, so I was slipping all over the place, and then couldn't run too quick on the pavements because they were icy too. Still, very glad to get out after a busy day. My right hamstring doesn't like the slipping around though, it's pretty sore now, despite a good stretch out.

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