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Training Log Archive: Becks

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  Orienteering2 2:37:37 11.27(13:59) 18.14(8:41) 502
  Cross Fit2 1:39:29 3.68 5.92 43
  Recovery1 45:10 4.29(10:32) 6.9(6:33) 61
  Intervals1 39:23 4.49(8:46) 7.23(5:27) 60
  Running3 12:08 1.13(10:42) 1.83(6:39) 12
  Total7 5:53:47 24.86 40.01 678
  [1-5]6 4:33:04

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TuWeThFrSaSuMo

Monday Mar 23, 2015 #

9 AM

Recovery 45:10 intensity: (17 @0) + (5:12 @1) + (38:10 @2) + (1:31 @3) 6.9 km (6:33 / km) +61m 6:16 / km
ahr:140 max:153 shoes: Shiny red Sauconys

Recovery run. Didn't sleep in as long as I wanted this morning, so was worried this would be tough. It wasn't really, which was a pleasant surprise.
5 PM

Cross Fit 48:07 intensity: (5:48 @0) + (9:01 @1) + (9:31 @2) + (21:35 @3) + (2:12 @4) 5.92 km (8:08 / km) +43m 7:51 / km
ahr:146 max:179 shoes: Shiny red Sauconys

Strength workout I wanted to do before the weekend as a warm up, but didn't feel up to. The same as a couple of Fridays ago: 5 x 4o high jumps, rest 1 min, 400m run, rest 1 min. Despite not really running very hard I beat my time from last time. Getting better as rebounding the jumps I think.
6 PM

Running 7:33 intensity: (2 @0) + (16 @1) + (5:33 @2) + (1:42 @3) 1.17 km (6:28 / km) +10m 6:12 / km
ahr:145 max:156 shoes: Shiny red Sauconys

Then was going to walk back from Whitneyville but the wind is still ICE COLD and I had to jog instead. Depressing to be wearing two thermals and a fleece in the last week of March!

Sunday Mar 22, 2015 #

10 AM

Orienteering 1:03:11 [4] 8.49 km (7:27 / km) +157m 6:49 / km
shoes: Integrators 5000

Then I slept really well for a long time and today my legs were tired but they moved. They moved well in fact. My navigation suffered a little as a result of a turn of speed I haven't seen for a long time, and there was substantial banana-ing in the gorgeous white forest. However these bananas lost my less time than I lost to be unable to move yesterday. I almost clawed back my deficit to AG, who had an excellent weekend posing as a senior, and every time I slowed down I remembered that Izzy ran till she barfed yesterday and I ran a bit harder. Today was really fun at the meet in general - it was really great to see the school's teams at the prize giving and talk to such a diverse range of keen juniors. The sun came out, it felt like spring, and I was surrounded by enthusiastic young orienteers. It was good.
11 AM

Running 3:46 [0] 0.52 km (7:16 / km)
shoes: Integrators 5000

Token warm down ended when I hit the uphill :)

Day 2 - Red - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
9 AM

Orienteering 1:34:26 intensity: (1:00:21 @0) + (2:35 @1) + (1:21 @2) + (16:39 @3) + (11:59 @4) + (1:31 @5) 9.65 km (9:47 / km) +345m 8:18 / km
ahr:117 max:194 shoes: Integrators 5000

Today I tried to move my legs and they did not move. Add to that breaking trail as the first runner out on the course - the whole experience was miserable and led me to question the progress I thought I'd made.

Edit: Ha ha - just downloaded my track and it seems my HRM slipped off after of the course so it looks like I just died. This is how it felt too!

Day 1 - Red - Splits

Friday Mar 20, 2015 #

Note

This week has been a struggle - worked on my feet nearly ten hours every day and all of Saturday. Going to need the break next week! Not excited about snowstorm + Amtrak to Philadelphia this afternoon.

Wednesday Mar 18, 2015 #

5 PM

Running 49 intensity: (12 @0) + (11 @1) + (9 @2) + (17 @3) 0.14 km (5:48 / km) +2m 5:25 / km
ahr:136 max:149 shoes: Shiny red Sauconys

Ha ha, watch was set wrongly!

Intervals 39:23 intensity: (3 @0) + (5:18 @2) + (31:21 @3) + (2:41 @4) 7.23 km (5:27 / km) +60m 5:14 / km
ahr:159 max:181 shoes: Shiny red Sauconys

Slept much better last night and finally felt up to getting back on track. Short reps, second one uphill was crazy tough! Sunny but brutally windy, should have packed more clothes. On the penultimate rep I hesitated because a guy was drastically revving his car, moving very very slowly up Prospect Hill. When I got closer I saw he was dragging his exhaust along the ground. I am amazed his car was still moving at all from the sounds it was making! MOTs are helpful sometimes, I think.

Cross Fit 51:22 intensity: (10:14 @0) + (4:10 @1) + (21:41 @2) + (15:17 @3)
ahr:136 max:167 shoes: Shiny red Sauconys

Most horrible Freeletics yet! When the experts take 30 minutes or so, you know it's going to be tough. 150 burpees total, same of sit ups and leg raises, and some other stuff. Ouchy. Then a stretch out.

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