Training Log Archive: BecksIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
10 AM
Running 1:36:03 14.03 km (6:51 / km) +291m 6:12 / km
ahr:152 max:174 shoes: Grey Saucony Excursion
Made good use of my water authority pass and went for a run around Lake Hammonasset. Actually used my Garmin to relocate as the smaller trials were not well marked as they stripped off the main one, and I was way further along than I thought I was. Beautiful day, mid 20s (in sensible temperature scales), a little breeze and almost no humidity. Legs were tired and the muscles in my chest were sore from Friday. Still great to be out, but felt vindicated in the decision not to drive all the way to the Blue Hills.
After running I had lunch at RJ Julia's in Madison, followed by a scoop of ice cream at Ashley's (I'm very proud of my recently gained ability to only order a single scoop of ice cream), and then went for a dip in the sea at Hammonasset! It's no longer icy cold out there, and was actually very pleasant. There was a big kite flying competition and it looked kind of fun. A good day to be in CT. If only it didn't have to get any hotter.
After running I had lunch at RJ Julia's in Madison, followed by a scoop of ice cream at Ashley's (I'm very proud of my recently gained ability to only order a single scoop of ice cream), and then went for a dip in the sea at Hammonasset! It's no longer icy cold out there, and was actually very pleasant. There was a big kite flying competition and it looked kind of fun. A good day to be in CT. If only it didn't have to get any hotter.
Saturday Jun 9, 2012 #
10 AM
Cycling 1:34:41
ahr:133 max:170
Mountain Biking at Huntington with Sarah. She's pretty mean on the downhills and I was being creaky and scared, but it was fun to do something different. At the end we tried to cross the beaver dam with a "Trail" across it, but it actually involved lots of balancing on logs with bikes over our heads. After Cross Fit yesterday, that hurt!
I felt I was more proficient on the bike today than I was at the MTBO, but I am still definitely rubbish.
I felt I was more proficient on the bike today than I was at the MTBO, but I am still definitely rubbish.
Friday Jun 8, 2012 #
5 PM
Running 29:26 5.24 km (5:37 / km) +42m 5:24 / km
ahr:151 max:165
Recovery run along the Farmington Canal before Cross Fit. A couple of the other guys had the same plan, but we were all at odds with time and didn't realise till we all turned up at the class. Nice section of the trail, green and cool.
Cross Fit 49:33 0.2 km (4:07:45 / km) +5m 3:40:13 / km
ahr:141 max:177
Today was supposed to be my easy day, but Monique had other ideas. Luckily it was easy on the legs, so I think that still counts. Nice long warm up with running skipping, bum kicks, squats and wall angels. Then a bit of calf and hip stretchy time. Then the WOD - 60 secs on the Airdyne (eurgh), 30 seconds rest, then 9-7-5 of KB swings (26lb), jumping pull ups and toes to bar, then 3.30 rest - that whole thing 4 times over. My toes go nowhere near the bar, but that was still the killer exercise. It requires a huge amount of grip strength that takes a lot of resolve. I now have lifting welts back on my hands again :s. Done in 35.58
But I'm getting to know the core group of people and they're all really great, and I can shave a lot of time off that workout when my grip improves and I don't spend thirty seconds staring at the bar going "really" in my head, whilst Monique giggles at me.
This has been a fantastic week's training, and I feel tired, but not crazy tired. It's really fun! Yey!
But I'm getting to know the core group of people and they're all really great, and I can shave a lot of time off that workout when my grip improves and I don't spend thirty seconds staring at the bar going "really" in my head, whilst Monique giggles at me.
This has been a fantastic week's training, and I feel tired, but not crazy tired. It's really fun! Yey!
Thursday Jun 7, 2012 #
6 PM
Running 1:00:04 9.65 km (6:14 / km) +228m 5:34 / km
ahr:161 max:183 shoes: Red Saucony Cohesion
Intervals at West Rock. Marie and I managed to totally fail with co-ordination a second day running, and so these were solo. Was planning on 4 x 4 mins with 2 mins rest, but then I realised my HR wasn't anywhere near high enough on the first and did an extra at the end. A good mix of hills, flat & fast, and complex rocky stuff. Woods were looking beautiful, it was a great session. Passed a biker who was doing an admirable job of trying to accomplish the impossible going up the purple trail, which is pretty deadly. Met up with M at the end, so we still got our good girlie chat. Yey!
Wednesday Jun 6, 2012 #
4 PM
Running 1:01:06 7.73 km (7:54 / km) +315m 6:34 / km
ahr:153 max:172
Thought I would make the most of heading north for Cross Fit and headed to Sleeping Giant for a run beforehand. Kept the pace cruisey but despite trying to stay on the flatter paths, they were still pretty rocky and thus it was good terrain training. Sleeping Giant is a really fun place to run. I will do this combo more often.
Had the best timing ever and got back to the car at exactly the second a mega downpour started. Also saw trail running Alex out there on the trails, said congratulations but I'm not sure he recognised me. He would have been less lucky with the timing!
Had the best timing ever and got back to the car at exactly the second a mega downpour started. Also saw trail running Alex out there on the trails, said congratulations but I'm not sure he recognised me. He would have been less lucky with the timing!
Cross Fit 35:24 0.0 km
ahr:116 max:159
Second Cross Fit Session. Air squats, ring rows, lunge complexes and DB external rotation to warm up. Then some hip stretchy time, which felt good after running. Then the WOD : a strength based one this time so no timing or AMRAPs.
Superset of 4 x 3 back squats 73lb with 4 x 6 DB Bent over row 2 x 20lb. The squat technique goes really low so that was actually plenty of weight. It's good to have Dan checking on your technique, I've missed Steve.
Then superset of 3 x 10 weighted step ups 2 x 15lb, then 3 x 6 renegade rows (press up position rows) 15lb.
Finally 3 x 30sec intervals of walking lunge sled pushing, which looks something like this, but with lunges:
We used a girlie weight of 50lb.
It was really fun! I made some nice friends too, which is definitely a good thing.
Superset of 4 x 3 back squats 73lb with 4 x 6 DB Bent over row 2 x 20lb. The squat technique goes really low so that was actually plenty of weight. It's good to have Dan checking on your technique, I've missed Steve.
Then superset of 3 x 10 weighted step ups 2 x 15lb, then 3 x 6 renegade rows (press up position rows) 15lb.
Finally 3 x 30sec intervals of walking lunge sled pushing, which looks something like this, but with lunges:
We used a girlie weight of 50lb.
It was really fun! I made some nice friends too, which is definitely a good thing.
Tuesday Jun 5, 2012 #
8 AM
Running 1:10:20 11.87 km (5:56 / km) +77m 5:44 / km
ahr:165 max:193 shoes: Grey Saucony Excursion
The warm up to this session felt horrible. I was stiff, but not DOMS-y, and I drank too much water before leaving and felt like throwing up. Then the first rep was horrible. Then something clicked and the rest of the session felt like the best one I've done in ages. So that was good. Session was 8 x 600 with decreasing rests of 90, 90, 80, 80, 70, 70, 60. Some nice people on the track today but lots of geese too, had to detour off the optimal line on every lap I think. Times:
2.24
2.23
2.22
2.23
2.21
2.23
2.23
2.20
2.24
2.23
2.22
2.23
2.21
2.23
2.23
2.20
Monday Jun 4, 2012 #
8 AM
Running 53:00 8.32 km (6:22 / km) +205m 5:40 / km
ahr:159 max:176 shoes: Grey Saucony Excursion
"Easy" morning run. Didn't feel easy. Quads still feel weird. And near the end I got a stitch! Can't remember the last time that happened.
Could this be because I fuelled myself dreadfully Weds-Fri when I was on my feet for ten hours a day in the lab?
Could this be because I fuelled myself dreadfully Weds-Fri when I was on my feet for ten hours a day in the lab?
6 PM
Cross Fit 54:35
ahr:128 max:180 shoes: Grey Saucony Excursion
First proper Cross Fit Class! Pretty scared, but luckily Kelly came along and talked me through everything. Warm up of skipping, jogging, back raises, squat thrusty press up things. Then some shoulder mobility uses PVC pipes, which I was comically confused by. Then the WOD:
5 Heavy push presses 53lb, AMRAP pull ups (but I did ring pulls) 90sec: 22 4.30 rest,
5 Heavy push presses 53lb, AMRAP rowing cals 90sec: 13 cals
4.30 rest,
5 Heavy push presses 63lb, AMRAP ring pulls 90 secs: 23
4.30 rest
5 Heavy push presses 73lb, AMRAP Farmers walk 45lb: 2 lengths
4.30 rest
5 Heavy push presses 73lb, AMRAP pull ups w/ red & blue bands about 8-10. Kind of lost count in the pain.
So that was it! The final two push presses were really hard, so I don't think I wimped out too much at the beginning. Saying that, my feet were leaving the floor, so perhaps they were a little too easy! Really fun, lots of nice people - looking forward to the next session.
Edit: I'm pretty amazed that my HR reached 180 on those final push presses! Guess they were hard!
5 Heavy push presses 53lb, AMRAP pull ups (but I did ring pulls) 90sec: 22 4.30 rest,
5 Heavy push presses 53lb, AMRAP rowing cals 90sec: 13 cals
4.30 rest,
5 Heavy push presses 63lb, AMRAP ring pulls 90 secs: 23
4.30 rest
5 Heavy push presses 73lb, AMRAP Farmers walk 45lb: 2 lengths
4.30 rest
5 Heavy push presses 73lb, AMRAP pull ups w/ red & blue bands about 8-10. Kind of lost count in the pain.
So that was it! The final two push presses were really hard, so I don't think I wimped out too much at the beginning. Saying that, my feet were leaving the floor, so perhaps they were a little too easy! Really fun, lots of nice people - looking forward to the next session.
Edit: I'm pretty amazed that my HR reached 180 on those final push presses! Guess they were hard!