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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Orienteering2 2:13:16 11.69(11:24) 18.81(7:05) 546
  Running2 1:11:21 8.82(8:05) 14.2(5:01) 142
  Intervals1 54:49 5.98(9:10) 9.63(5:42) 190
  Core1 53:00
  Recovery1 43:37 4.49(9:43) 7.23(6:02) 86
  Strength1 31:20
  Stretching1 15:00
  Total8 6:42:23 30.99 49.87 964
  [1-5]7 6:26:22

» now

Sunday Mar 13, 2011 #


I am actually really enjoying working on the map now. I really need to get out more. And go to bed on time. Oops.
12 PM

Orienteering 42:43 intensity: (48 @1) + (1:02 @2) + (34:56 @3) + (5:57 @4) 5.09 mi (8:24 / mi) +142m 7:43 / mi
ahr:162 max:178

Another fun sprint around Yale. The complete bits are good, but there's still a lot of work to be done! I was tired today, but I still managed to dig in at those points and run at a decent pace. This is great.

Saturday Mar 12, 2011 #

Stretching 15:00 [0]

A very nice stretch while the HVO AGM was on. Mmmm....stretch.
11 AM

Orienteering 1:30:33 intensity: (1:30 @1) + (2:23 @2) + (44:38 @3) + (42:02 @4) 6.6 mi (13:43 / mi) +404m 11:32 / mi
ahr:168 max:183 shoes: Integrators

Amazing day at Ward Pound Ridge. Great to see people like Neil and George & Lyn, run in clear forests, and make silly orienteering mistakes because orienteering is great.

Map file here:

Course took 82, and was so close to my long run target for the week that did an extra loop to hit the magic 90. Had very little confidence out there today, and as a result had poor flow and made some bad "in the middle" route choices (#s 4 & 10). Worst mistake was having no clue what was happening for most of 11-12, and going the wrong way when I hit the right slope. Suggestions?

Despite being a bit of a muppet, I have highlighted things to work on at the training weekend, and physically I felt strong, not even too poor up the hills. Absolutely not fast, but felt like I could have run for a lot longer despite some big hills. Ace. The base is building.

Friday Mar 11, 2011 #

(rest day)

Well timed rest day! Horrible rain outside. Meh!


Any of you knowledgeable people good at non-resident tax returns? I was given what may have been bad advice on arrival and now I'm not sure what to do.

Basically, I signed the tax treaty with the UK when I arrived as I told the lady I had no idea what my long term plan was, which means I don't have to pay federal tax for two years. It now looks like I'll be staying for that long as Rob is moving over in May, and I've opted out of the treaty for this tax year, so have been paying tax since January. I'm just trying to do my return for the year, and I told it the end date of my new appointment as my potential leaving date, and now it won't let me file my return with it, because the treaty will expire within my newest appointment.

I'm seeing the international tax lady to help me actually proceeding through the form, but she has a long queue and I could do with some mind at rest help until then!

So, the main question is, I know I'll have to pay back the tax I've missed thus far (and maybe a fine, great), but does anyone know if I have to do so with this tax return? I've been saving but I haven't made it up yet (I came here with nothing but debt, so I'm definitely on the up, and my outgoings will halve when Rob arrives). Even if the answer if yes it would be good to know ASAP, then I can think about finding the money.

I hate taxes. It's like reading another language. They are hard.

Thursday Mar 10, 2011 #

5 PM

Running 39:29 intensity: (58 @1) + (3:14 @2) + (27:59 @3) + (7:18 @4) 7.99 km (4:56 / km) +88m 4:41 / km
ahr:160 max:178

Run out to Day Two of Driver's Ed. Tonight I learnt that alcohol is bad and that people with brain damage speak funny. It's funny how three hours of anti alcohol talk makes one desperate for a nice relaxing glass of red...

Legs were not happy when I woke this morning, wore compression stuff all day (I looked like a poor Star Trek extra) and when I got to running, legs felt great. Started the marathon tempo section and promptly hit a lake where a park should have been, so had to extend the tempo bit. I felt fine but was struggling to get my heart rate up, so maybe I am tired. Rest day tomorrow though!

I really, really like Edgewood Park.

Wednesday Mar 9, 2011 #

Core 53:00 [1]
ahr:107 max:71

A morning session of Body Sculpt Core Fusion. I am better at the thighs bit but the one after is still mega hardcore. Got to do Driver's Ed classes this evening in a silly part of town, so will be easy running out there after work.
4 PM

Running 31:52 intensity: (2:13 @1) + (8:46 @2) + (20:53 @3) 6.21 km (5:08 / km) +54m 4:55 / km
ahr:150 max:163

Easy running out to Driver's Ed, where I learnt never to honk at horses, and that I have three years more driving experience than my Driver's Ed teacher. Hurumph. After moving quickly through the ghetto bit of Chapel, I discovered Edgewood Park, which is actually really nice. I will do my tempo there tomorrow I think. It would make a great little sprint map.

Tuesday Mar 8, 2011 #


I have had a bad and frustrating day, both in the lab and personally (the admin department utterly failing to do anything to process Rob's required documents for his Visa), and now my sodding neighbour just got home and is playing something like Ode to Joy at immense volume. It's 10pm. I want to go to bed and forget today happened, and all I can hear is soaring strings. Sigh. There were enough angry people in the lab today, I don't want it to be plus one more.
8 AM

Intervals 54:49 intensity: (1:14 @1) + (14:28 @2) + (24:19 @3) + (14:48 @4) 9.63 km (5:42 / km) +190m 5:11 / km
ahr:159 max:182 shoes: 09 Saucony Grid

Yey! Beat the Tuesday morning slump (albeit after 3 times pressing snooze first). Got out there into the gorgeous sunshine and did 4 x 5 (5) tempo intervals. There were hardly any icy patches today, and the floods had retreated, leaving some squidgy smelly stuff behind them which foiled the start of my first interval. Not a cloud in the sky, and felt gradually better as I got into the session. Bonus.

Monday Mar 7, 2011 #

7 AM

Recovery 37:54 intensity: (22 @0) + (5:16 @1) + (14:39 @2) + (17:35 @3) + (2 @4) 3.85 mi (9:51 / mi) +86m 9:12 / mi
ahr:148 max:172

Easy jog around the bits of East Rock bottom that weren't entirely flooded. That was not many bits. Expected to feel tired bit actually felt grand. Still soggy and unpleasant this morning.

Strength 31:20 intensity: (39 @0) + (26:28 @1) + (2:33 @2) + (1:40 @3)
ahr:127 max:158

Met up with Kat and went back to the gym. The session with squats, exactly the same weights as the last couple of times, as these seem to be DOMS free and haven't done it for a few weeks.

Recovery 5:43 intensity: (37 @1) + (2:35 @2) + (2:31 @3) 0.64 mi (8:56 / mi)
ahr:148 max:160

Jog back home. Feeling tired now, looking forward to oatmeal and strawberries and honey and almonds. Nom!

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