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Training Log Archive: Becks

In the 7 days ending May 26, 2012:

activity # timemileskm+m
  Running7 5:09:30 30.23(10:14) 48.65(6:22) 92732 /42c76%
  Cross Fit2 1:52:17 0.37 0.6
  Total8 7:01:47 30.6 49.25 92732 /42c76%
  [1-5]7 6:21:48

» now

Saturday May 26, 2012 #


Feet's mention of mammals just reminded me that I managed to rescue a duck from an evil attack by a black squirrel on the way to number eleven. The squirrel was scared of me and ran off, while the duck stayed strong.
10 AM

Running 39:21 [0] 4.73 km (8:19 / km) +141m 7:14 / km

Very happy with this course today, because for the first time in a very long time,. it felt like I ran faster than my brain could handle. Which was awesome. Unfortunately that meant there were a couple of ridiculous mistakes, and I threw away a win very easily. Loved the downhill start, and was spiking and reading well till 7. Just drifted, used a bit of rough compass, and found myself on a featureless slope with no idea whether the control was above or below. Went back to the track but then struggled to figure out if the thing below was actually the bend. It was, but I only believed it when Pam caught me up again. Then got the control, but one minute down. Felt weak up the hill but was doing okay compared to the others. Then at ten, went way way too high - another case of lack of compass? Realised I was at the bottom of the steep slope and corrected down into the control, but all that climb meant another minute lost.

Next came the real disaster. I tried to go the long way round without losing any height, and turns out this was a bad decision anyway. But even worse, I thought I was low and had hit the small path, when I was actually high and hit the big track. Managed to just about get off the map but was slow getting there as nothing was making any sense. Then finally figured it out and caned it back the right way. Eurgh. 3.5 minutes lose there. And then in. I should be mad with my silly mistakes, but I was actually really happy. My training is working, and I am feeling much better out there, despite the ludicrous heat and humidity. And anyway, there was still race two to make up for it...

Middle one
2 PM

Running 40:39 intensity: (20 @1) + (5 @2) + (3:02 @3) + (27:44 @4) + (9:28 @5) 4.68 km (8:42 / km) +135m 7:36 / km
ahr:178 max:191 spiked:8/12c

And make it better I did! Still not quite the right balance of control and simplification, but generally much better.

Went round the path to number one as legs weren't yet ready for the terrain (couldn't do a warm up really because stomach was meh, and the heat was very oppressive by then), but this gave me a good chance to look at everything and my split was fine, so no biggie.

Only lost 20 secs to Amber's time on 2, but was really over cautious, fretting about where I was on the slope. Then realised it was at the bottom of the really obvious steep slope again, so as long as I hadn't hit that yet, I was fine. But lost more than 20 in hesitating I think.

Went round to 3, dreadful choice, minute lost to Amber. Slope was loose and thick, and AP was none existent. Need to man up and go over these hills!

Pick loop to eight was great, smooth and reading detail well, planning ahead nicely. Then 9 hit a hill too early, and didn't see it under the line for a second. So a second or two of panic, then relief when I spotted the identical hill hiding under the line.

Ten was the attack of the vague slope again, and should have attacked from the hill the first time. Didn't, noticed everything was getting way too steep, went back to it and got to the control just as Pavi re-caught me (I had passed her at 6). Good after that, though Pavi was taking way better micro routes on the first half of the leg to 11.

A win that actually feels good today then! But still, a long way to go before I even get to sniffing distance of the mighty Ali-gator. This was a different person out in the woods today though compared to Georgia. I hope she's here to stay.

Middle Two
5 PM

Running 20:49 intensity: (16 @1) + (1 @2) + (1:09 @3) + (15:42 @4) + (3:41 @5) 3.92 km (5:19 / km) +84m 4:48 / km
ahr:178 max:188 spiked:15/18c

Whoo, and onto Alex's UMass sprint. Stomach was very unhappy by then and legs were pretty knackered - my heart rate never got super high which shows I was pretty tired. A couple of bad route choice decisions - didn't read the whole leg to five and went right, then had to dog leg round the uncrossable wall. Had a little swear halfway when I realised that. No idea what the best routes are for 7-8-9 - Alex, Ali? I think probably not mine to 9. Then had planned to go the right way to 12, but was tired and forgot and went right, which was silly - smooth round the left is better.

Great map and fun course. I especially appreciated the tiny canopy mapped on the north edge of the building 10 was next to. That was cute.

UMass Sprint

Friday May 25, 2012 #


So the paper of doom, submitted at midnight after much stress, that was "Never going to get accepted."

It's in with minor text revisions. Whoop!
5 PM

Running 40:39 intensity: (1:37 @1) + (6:44 @2) + (26:19 @3) + (5:56 @4) + (3 @5) 6.89 km (5:54 / km) +164m 5:17 / km
ahr:157 max:184 shoes: Grey Saucony Excursion

Should have done this session yesterday, but was too tired, so squeezed it in today instead. Had a dreadful day with eating, was half asleep before afternoon meeting so had a late dessert bomb coffee from Starbucks and ate cake too. By the time I got home I was a bit more awake but had that horrible sugary coated mouth feeling (bleurgh), and decided to run. Did the pre race 90 x 30 then 30 x 90 thing again, but didn't push that hard - just focussed on good cruising speed and running form. Running form is feeling improved as well as speed, so I am happy with the way training is going right now. Hopefully I can remember how to orienteer tomorrow...

It is very humid outside. My balcony herb garden would like some more sun now please.

Thursday May 24, 2012 #


Bluff Point State Park

A grand day out on Sunday!
8 AM

Cross Fit 53:10 intensity: (38 @0) + (44:31 @1) + (1:52 @2) + (2:36 @3) + (3:18 @4) + (15 @5) 0.6 km (1:28:37 / km)
ahr:116 max:185

Final crossfit on ramp. Review of the cleans and snatches, and now we're good to go! Finished with 3 sets of 8 goblet squats, 10 kettlebell swings, 200m run. 5.05, 15lb KB.

Signed up for the full package - they do intervals on Tuesdays and Thursdays, it might be good to run with extra people one of these days.

Wednesday May 23, 2012 #


What is my plan for this weekend? Driving from home both days seems silly but possible.
5 PM

Running 1:06:21 intensity: (3:52 @1) + (4:47 @2) + (45:13 @3) + (12:29 @4) 11.49 km (5:47 / km) +200m 5:19 / km
ahr:160 max:181 shoes: Grey Saucony Excursion

Nice undulating run with Marie. Good chat, good times. I ran out of energy completely by the end (I thought I had a banana and a cereal bar in my bag, I had a banana and a cereal bar wrapper, fail) and I made us walk up a hill. It's a long time since I had to do that! Now nomming on avocado and marmite on toast. Nom!

Tuesday May 22, 2012 #


Hubmann is out of WOC for sure. Really sad.
8 AM

Cross Fit 59:07 intensity: (50:53 @1) + (1:36 @2) + (4:47 @3) + (1:51 @4)
ahr:116 max:178

On ramp 4 with Monique. A ton of olympic skills today, so about a billion squats of some kind with either a PVC pipe or a light (15lb) bar. Not tough alone, but legs were achey by workout time. Today's was 6 mins AMRAP of 5 wall balls, 5 deadlifts (15lb), 5 sit ups. I did 6 sets plus 3 wall balls.

Still good, but I don't like doing deadlifts fast. It feels wrong.

Running 42:40 intensity: (3:55 @1) + (4:35 @2) + (13:09 @3) + (6:03 @4) + (14:58 @5) 7.28 km (5:52 / km) +13m 5:48 / km
ahr:168 max:194 shoes: Grey Saucony Excursion

And then on to reps! I knew if I waited for the evening there was a high likelihood of skipping, so decided a sub optimal done session was better than a skipped one. Today was up to max rep distance: 400 x 2 (75), 600 2 (90), 800 x 2 (90), 1000 x 1 (90), 400.

As expected by the end was missing my targets by a little, but actually considering how my quads felt at the start, this was surprisingly okay. Good practice for "day" 5 of the WeMa 5 Day! So, quick strides then:


Then straight back home to eat many things!

Monday May 21, 2012 #

6 PM

Running 59:01 intensity: (4:02 @1) + (21:08 @2) + (33:08 @3) + (43 @4) 9.66 km (6:06 / km) +190m 5:34 / km
ahr:152 max:174 shoes: Grey Saucony Excursion

Easy run home from work. Was too tired to do it this morning, but was actually busy and the day flew by in a very pleasant fashion, so felt grand to run home. A but stiff after a few days of inactivity, but generally fine. It was very dark and muggy out there.

Sunday May 20, 2012 #


I have been blowing green gunk out of my nose and my ears have been blocked for the last couple of days. I guess the green means it's not hayfever but a minor infection. I have been tired but otherwise feeling okay, so will rest again today (Aside from some State Park action), then start again tomorrow. Have to mix this week up a bit as CrossFit is Tues and Thurs - maybe even intervals tomorrow, then a short session on Weds before the WeMa 5 day.

Where is everyone staying, btw? I might try and Hotwire something nearby.

Final thought: How awesome is Claire W? I think she's the only British girl currently who knows how to safely totally gut herself when out in the woods, to really run on the edge. Inspirational races this week. And reading her race analyses, there's more to come! Exciting times.


Another note from Nopesport - any orienteering in the Black Hills of South Dakota? I have a feeling there's rogaines?

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