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Training Log Archive: Becks

In the 7 days ending Mar 18, 2012:

	activity	#	time	miles		km		+m
	Orienteering	3	4:07:28	14.48	(17:06)	23.3	(10:37)	429	40 /	48c	83%
	Running	5	3:56:21	25.05	(9:26)	40.32	(5:52)	565
	Strength	2	42:14	0.04		0.06		1
	Core	1	13:12
	Total	8	8:59:15	39.57		63.69		995	40 /	48c	83%
averages - weight:61.7kg

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Sunday Mar 18, 2012 #

11 AM

Orienteering 1:14:57 6.71 km (11:10 / km) +127m 10:12 / km
ahr:165 max:179 spiked:11/14c shoes: Grey Saucony Excursion

Wow, today I was beat. I was hardly moving but look at that heart rate! Two enormous errors. First was when I tried a difficult cross slope attack (which I knew was not playing to my strengths), and sure enough I dropped way too low and couldn't judge distance. Then relocated off the wrong feature and had to go all the way to the top of the hill to drop in, which confirmed I should have done that in the first place. Still, this is training, got to try this stuff.

Then on four I drifted again - thought I was marking things off but after passing the three pronged hill, must have been pushed off too far north and then did a nice parallel error. Embarrasingly picked up Alee on the way and "took her to the control" via completely the wrong hill. The right hill was incredibly obvious when I got there. After that it was much better, but physically I was broken.

Sat in the sunshine all afternoon with various combinations of people and made it back to New Haven just before 8. Good weekend!

Edit: QR here:

http://sprintseries.org/doma/show_map.php?user=bec...

Check out 3 and 4! Don't think I've made mistakes that bad in a very, very long time.

Saturday Mar 17, 2012 #

Event: Pawtuckaway Training Camp

10 AM

Orienteering 1:17:24 6.88 km (11:15 / km) +114m 10:24 / km
ahr:156 max:174

Line course from the car park at Pawtuckaway. No major issues but did lose the line and then take a particularly sub optimal route without enough contact back to the last place I knew I was definitely good. Two other decent line losses, a couple of deviations on purposes to avoid dead stuff and cold water. Still having massive problems with direction and distance diagonally across slopes. This is why I should never do these legs diagonally.

Edit: map here: http://sprintseries.org/doma/show_map.php?user=bec...

2 PM

Orienteering 1:35:07 9.71 km (9:48 / km) +188m 8:56 / km
ahr:164 max:182 spiked:29/34c

Mega control pick. Started well, then hit a bad patch in the first loop where I wasn't confident and kept getting distracted by old tapes. After Carl well and truly destroyed me for four or five successive legs I got my head together and pulled away. After that I don't remember any real problems, until I got tired on the final loop and started faffing. Good training.

Edit: QR here: http://sprintseries.org/doma/show_map.php?user=bec...

Friday Mar 16, 2012 #

Note

Despite battling low motivation, I had a good week's training. Excited about Pawtuckaway this weekend. It's quite fun to feel the tired but strong feeling again - it's been a while.

Note

Today has also been excellent as far as work goes. I did a difficult multi stage technique, which I trialed a lot less than I would have liked, just before Arthur left that was hurriedly sent for sequencing, and I guess I never expected it to work at all. So far the output for our two experimental conditions is confusing, but we are hugely enriching for the DNA targets of the protein we're interested in. I'm actually pretty amazed and happy that it seems to have worked in a technical aspect. Excellent. Now to just try and make sense of the significant changes by condition...

7 AM

Running 40:25 7.32 km (5:31 / km) +122m 5:06 / km
ahr:166 max:184 shoes: Grey Saucony Excursion

10 mins WU and WD with 10 90 x 30s in between. Couldn't face tempo with stiff legs so this was a compromise deal with myself. It was good - legs were tired but still had strength up the hills.

Strength 17:11 0.06 km (4:28:29 / km) +1m 4:09:02 / km
ahr:135 max:159

Didn't leave myself enough time to get to Payne Whitney so used dumbells at home. 4 supersets of:

10 Hang cleans with OH squat
10 OH Press
10 DB Raise (sub for KB swing)
10 DB Row
10 Circular arms

Knees were very creaky on the OH squats. They didn't hurt or anything. Are creaks bad? I sound like a reindeer in a snow storm, and it's not bad for them.

Thursday Mar 15, 2012 #

Note
(rest day)

Everything achey today after a quality few days. Rest day!

Wednesday Mar 14, 2012 #

7 AM

Running 12:42 2.2 km (5:46 / km) +13m 5:36 / km
ahr:158 max:168

I woke up at 6.30 just as it was getting light, and decided to stay up rather than get the extra half hour's sleep. It worked! I woke up! Ate breakfast then jogged into the gym. Sore from yesterday, entirely expected. Good.

Strength 25:03
ahr:125 max:155 weight:61.7kg shoes: Grey Saucony Excursion

Strength session using the plan Steve made me when I was marathon training. Really enjoyed early doors in the gym, especially because there were no undergrads around :) Very light session as it's been a while.

Back squat 65lb 4 x 5
Lunge with OH press 25lb 4 x 6
Bent over row 25lb 4 x 5
BB Roll outs 3 x 10
Sgl arm landmines 3 x 10

Fun! Also weighed myself - not as bad as feared, definitely not good either!

6 PM

Running 1:00:19 9.63 km (6:16 / km) +256m 5:32 / km
ahr:167 max:185 shoes: Grey Saucony Excursion

Really nice evening run with M & M. Just got out for an hour before the sun went down, and heard lots of Peepers in the ponds! Legs struggling on the ups but surprisingly okay on the rest. Nice.

Tuesday Mar 13, 2012 #

Note

Yesterday I was incapable of getting up, but felt much better as the day progressed. Today I was worse at getting up, and still feel rubbish. No actual symptoms of any kind though, just shattered.

What is going on? Better please, now. Thanks. Can't decide whether to jog home now or not.

4 PM

Running 1:05:51 10.84 km (6:04 / km) +41m 5:58 / km
ahr:164 max:193 shoes: Grey Saucony Excursion

So I jogged home from work, and that felt okay - not amazing, but okay, then figured I'd dump my bag, go to the track and try strides. They felt pretty good, so did the intervals session. 4 x 50m off 1 min, 4 x 100m off one min, then 4 x 400m. Was supposed to repeat the 50s and 100s afterwards, but I was done by then. The shorter ones felt great, but things had clearly been anaerobic as my whole body struggled with the 400s. It didn't help that I was constantly being jumped at by the dop of the two hispanic ladies walking their dog in the inside lane, and the multiple other walkers/small children on bicycles/weed smoking teenagers also kept getting in the way. I might consider running out to the Yale track instead - these are not the kind of people I feel I can explain track etiquette to. The dog especially was a scary breed.

400s:
1.22
1.27
1.27
1.28

Hmm.. that 1.22 400 might have something to do with my struggling for the whole session!

Another gorgeous evening. I don't want it to get warmer!

Monday Mar 12, 2012 #

Note

Still really struggling to get up. It is beautiful outside though, perfect Becky weather, so I will be running home from work plus a bit this evening to compensate for being a lard arse this morning.

6 PM

Running 57:04 10.34 km (5:31 / km) +133m 5:11 / km
ahr:161 max:183

What seemed like an insurmountable obstacle this morning was actually very enjoyable this evening. Six miles at easy cruisey pace. But stop starty with the traffic lights and bumping into Nathan at the start, much more flow at the end. Just made it through East Rock before it got preperly dark. Very satisfying.

Core 13:12
ahr:124 max:150

Wee at home core sesh. Need to get back to Payne Whitney, have thrown $100 down the drain in membership I haven't used since Lyme Disease.

C • must have just missed each ... 1

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