Training Archive: QuirkeyIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Run warm up/down 20:00 [2] | |
| Split each way to/from gym/home either side of gym session. | ||
| Gym 30:00 [3] | |
| Leg Extensions (focused more on top 30deg of movement)
Dips Hanging Leg Raises Various abs stuff incl lots of plank variations Wobble board (sinlge alt. legs as usual) | ||
| Stretching 15:00 [1] | |
| Ok
Hip flexors tight. Outer edge of glutes giving slightly more tension .... something to do with yoga maybe? | ||
Thursday Feb 28 | ||
| Yoga 1:00:00 [2] | |
| Nice class for a silly-hour AM class. Started off gently and not straight into salutations. Balance not so good, even on simple exercises, and not for want of practice.. ah well....Wee bit of guided meditation at the end set a good mindframe for the day ahead.
| ||
Wednesday Feb 27 | ||
| Cycle 45:00 [3] | |
| To Corstorphine from work (for o training), then home afterwards.
I'm still surprised at how petty some car drivers get about road space: Tonights example: I pulled up in front of one set of red lights having casually slid up between cars and pavement, as you do. When the lights changed the guy in the first car then decided to rev is engine like crazy to overtake me before deliberately pulling in right in against the kerb at the next set of lights a mere 100m further along, where he then sat throwing dirty looks whilst waiting a full minute for those lights to change. What a silly nob! | ||
| Orienteering 20:00 [3] | |
| Putting controls out at pace. Doing that in a hurry the usual uncertainty crept in. Moved one to a different path junct so i knew for sure where it was. Turns out afterwards that the first location had been correct .. doh
| ||
| Orienteering 25:00 [2] *** | |
| Walked around after the final group colllecting controls. (near enough keeping up)
Really surprised myself at just how accurate you can be even at night when you slow down. Set the 'kids' doing 2 loops of a 1.5k odd course. First loop, playing safe and following line features carefully. Second loop, navigation by contour / point features where possible. | ||
Tuesday Feb 26 | ||
| Run warm up/down 22:00 [3] 3.0 mi (7:19 / mi) | |
| shoes: Brooks Vapour | ||
| From office to gym, then from gym in CW direction around past the end of Regent Ter. .... Tims 'warm up' pace requires a warm up me thinks. People sounded nackered before the 'session' even began .... silly
Reverse route back to gym after main intervals session. | ||
| Run hills 28:00 [4] | |
| shoes: Brooks Vapour | ||
| Reps up gradual incline along Regent Road, but felt like proper hills on account of the strong headwind.
Supposed to do 5x circa 500m between 2 bus stops. Tim left me after the first, so i was by my self. As always, once left on your own these things get soooo much harder. I was bored by the time i'd finished the 4th so half way back my jog recovery i decided to turn and join Ila on her 4th and 5th reps. Hmmm think i've gradually become more of a social runner than i used to be ..... not a very high proportion of training done on my own these days compared to a few years ago ...... | ||
| Stretching 15:00 [1] | |
| Usual group post run stretch and a wee bit extra myself. | ||
Monday Feb 25 | ||
| Strength (Class) 1:00:00 [4] | |
| wu 2x5kg
squat 2x17.5kg (20 may just be possible) bench 2x8.5kg OK back 2x10kg tricep dips / oh press 5kg / prone extensions 2x5kg Biceps 2x5kg ... still need little rest about 2/3 the way through (1-2 reps) Lunges 2x8.5kg ... they still hurt, like hell, and maybe always will ?? Shoulder upright row 2x5kg bar / side raises 2x2.5kg disks Abs. Rolling plank / 5kg for twists | ||
| Stretching 15:00 [1] | |
| Feeling those glutes this morning. | ||
Sunday Feb 24 | ||
| Walk 2:30:00 [2] | |
| shoes: Brooks Vapour | ||
| North Pentland Hills
Tagging, checking, tagging and .....grrrr .....re-tagging control sites cos lots of the ones i put out last week had been nicked....grrr Intermitent heavy showers but in between at least a nice day for it. | ||
| Orienteering 1:00:00 [3] *** | |
| shoes: Brooks Vapour | ||
| NPH
Control tagging still: Decided to run over the flatter bits above bonaly etc (as last week) could feel myself better able to keep going over the heather than before (despite racing last night) so the fitness most be coming back bit by bit.... Sweet! Napoleon Dynamite, you gotta love that movie! | ||
Saturday Feb 23 | ||
| Orienteering race 1:10:22 [4] *** 8.3 km (8:29 / km) +210m 7:32 / km | |
| ahr:160 max:178 spiked:24/28c shoes: Asics Gel Trabuco | ||
| Scottish Night Champs: Kinneil Wood | ||
Friday Feb 22 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
Thursday Feb 21 | ||
| Note | |
| (rest day) | ||
| Work do in the evening anyway, so aptly timed break me thinks | ||
Wednesday Feb 20 | ||
| Cycle 1:00:00 [3] | |
| Takes too long to put them in as individuals
Home to Work in Morning Work to O-training ..... more of a 2 effort than a 3, except up the last hill . O-training to home | ||
| Run warm up/down (at O-training) 20 [2] | |
| shoes: Asics Gel Trabuco | ||
| Star Exercise up the north end of the map , where the 'kids' had the test of putting out their own controls.
I only jogged out and back between carpark and start, plus visited just 2 control sites at the end during control collection phase. Trying to go easy on the legs just in case. Otherwise i hung about at 'control central' stretching out my legs whilst trying to pick testing combinations of controls to dish out. Glad to see that the pairs are now automatically getting into the mode of speaking what they're thinking, to each other, breaking each leg down and working back from attack point. This session should hopefully have helped brush up techniques prior to saturday night's scottish champs. | ||
Tuesday Feb 19 | ||
| Run warm up/down 32:00 [3] | |
| shoes: Brooks Vapour | ||
| Me, Tim, Les and 2 new girls.
From gym to Innocent Railway Tunnel by duddingston. (For the intervals session) and then back again after main session. Foggy, cold, glad i decided on wearing my jacket. One of the girls was a dub and i didnt pick her accent ..... that's not like me at all. | ||
| Run intervals (500m Reps) 23:00 [5] | |
| shoes: Brooks Vapour | ||
| Fast up the way: Less fast on the way back (1/2 mar pace or something like that) Tim says it measuers 520m on google earth
2:04 2:02 1:59 1:59 Aaaarrgghhh!!! 1:55???? Ouch..... now that REALLY hurt! Didnt stop my watch on the last one as i was became more concerned with not spewing once i got inside the final 20m. Did leave Tim behind on that one so we worked out the time had to be at least this much faster. Group record held by Les is supposed to be 1:47 ..... Hmmm I'm not back to mean fitness level yet.... might be a target to try for (whilst keeping the other reps under 2mins of course) Calfs (esp L) still sore / tight from last weeks 1500's ; only really hurts on road though. Should boost stretching in that area for a few days maybe. | ||
| Stretching 10:00 [1] | |
| Usual runing group stretching
Quads... bit sore/tired Calfs ... eeek | ||
Monday Feb 18 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| wu 2x5kg
squat 2x15kg .... definitely fit for at least 17.5 now Bench 2 x7.5 ... can also be put up by at least 1kg on each side Back 2x10kg ... really concentrating on using back, as oppossed to arms. Difficult to maintain posture near the end .. stick there for a while me thinks. Triceps OH 5kg /2x5kg bar .... scope for more there Biceps 2x5kg ... had to rest for two singles Lunges 2x7.5 .... form good, maintained posture, not too much pain from big toes. Above R knee felt on the tight side. Shoulders 2x5kg bar and 2x2.5kg hand weights Abs 5kg plate ....... it did indeed hurt | ||
| Stretching 15:00 [1] | |
| shoes: Reebok Premier Lite | ||
| Hip flexors, glutes, quads ... not much else ... few yoga moves | ||
Sunday Feb 17 | ||
| Core: Stability/Balance 30:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Slightly short on time as i didnt get ot the gym till about 6:45pm
Bet those abs will hurt if i make Pump in the morning. | ||
| Stretching 15:00 [1] | |
| Extra Fit-rolling on quads/ITBs | ||
Saturday Feb 16 | ||
| Walk 4:30:00 [1] | |
| shoes: Reebok Premier Lite | ||
| Pentland Hills
Tagging control sites for CSC. The gorse has spread even more than i thought. Course alterations will be required. Beautiful blue skies and sun. What a fantastic day. Slight chill in the wind up over the tops. Dropped in the CATI at Bonaly for 15-20 minutes and had a snack there. Seemed busy. | ||
| Run 1:00:00 [3] | |
| shoes: Brooks Vapour | ||
| Running out of time / light with control site tagging. Some speeding up was required, so running it was. Kept going once i stopped tagging until i got to a bus stop well down the road. (not Bonaly shops .... nr Dreghorn Barracks?) | ||
Friday Feb 15 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Managed to pull of the head stand pose (well, with some temporary assistance from the teacher)
Felt good after. Relaxed | ||
Thursday Feb 14 | ||
| Stretching 10:00 [1] | |
| AM .... ouch.... those calfs | ||
Wednesday Feb 13 | ||
| Cycle 25:00 [3] | |
| Work to Corstorphine Hill | ||
| Orienteering (Control Placing) 25:00 [2] *** | |
| shoes: Brooks Vapour | ||
| Once doubt sets in .... can get tricky.
Only got first 9 (of 17 or so) done by 7pm | ||
| Orienteering 35:00 [2] **** | |
| shoes: Brooks Vapour | ||
| 8 folk went out in pairs as per usual.
Control picking type of exercise. (controls close to each other etc) Mia and I were flying along until a massive thick fog decended all of a sudden. Slowed us down big time. Messed up concentration and could hardly even pace properly for a while, but then settled and got going again. | ||
| Cycle 20:00 [3] | |
| From Corstorphine Hill to home ...c c c c cold. | ||
Tuesday Feb 12 | ||
| Run intervals 55:00 [4] | |
| shoes: Brooks Vapour | ||
| 4x London Road - Regent Terrace Loop: 1500m
5:56 5:51 5:42 c 6:00 Ok for the first two. Finished with Tim and Les as a group. Struggled to hang on for the third .I had thought as we went around that it a good bit felt faster than the previous but blamed being tired !!!! (these things are all supposed to be roughly the same time. The guys stated to leave me behind just 100m into the last one .... nothin left. Must have been 60-70 m behind Tim at the end, but at least i caught Les on the run-in. This session has never hurt so much. Such a weird feeling to be the one getting left behind as before the winter i would be smiling whilst leaving them all standing. As Les put it, i will unlikely have the problem for too long (yeah but i'll still have to train hard to get back up there) | ||
| Stretching 10:00 [1] | |
| Shorter stretch than was required probably. The running group was massive and the gym absolutely jammers, so not much space to be had for such things. | ||
Monday Feb 11 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| WU 2x5kg
Squats 2x17.5kg .....smiling through gritted teeth from about half way! Bench 2x7.5kg not quite enough challenge Back 2x10kg swaped to narrow grip for the tripples (wides were definitely the limiting factor last week) Triceps 2x5kg bar / 5kg Oh press (as last week-felt easier) Biceps 2x5kg Need 2 short one rep rests Lunge 2x7.5kg Much better stance but tricky to maintain posture near end. Shoulders 2x5kg barwork / 2x2.5kg lat raises Abs 5kg plate | ||
| Stretching 15:00 [1] | |
| After pump:
Glutes and quads focus. | ||
Sunday Feb 10 | ||
| Note | |
| software issues with planning meant i took about 3 or 4 times as long to draw stuff up. there went the anticipated trip to the pentlands. there went exercise full stop in fact ..... glutes not happy by evening time
10 mins stretching called for. | ||
Saturday Feb 9 | ||
| Cycle 15 [3] | |
| To Holyrood Park | ||
| Orienteering 44:00 [4] ** | |
| shoes: Brooks Vapour | ||
| Around this much time i think..... trial team / harris relay type thing. | ||
| Cycle 5:00 [3] | |
| from holyrood to gym | ||
| Core: Stability/Balance 25:00 [4] | |
| Stretching 25:00 [1] | |
| Quads not too bad on the fit roll at all today.
Gym busy for a saturday. | ||
Friday Feb 8 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Rest is not what i want to do. Just an err of care not to build up training too quickly. Busy weekend ahead. Testing some world schools courses tomorrow, and possiby gym after that ... maybe. Sunday's looking like needing most of the day out NPHs way .... hopefully ok weather so i can finally get on with tagging control sites. | ||
Thursday Feb 7 | ||
| Yoga ('Power' Yoga AM class) 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Ommmmm .... relaxed now
(the class doesnt even have any omm-ing so no idea why i needed to write that) Three styles in one class, interesting. Felt like a contortionist compared to some folk in the class. Hip flexors definitely not good though. Have now found a decent upper back stretch. | ||
| Note | |
| 90 min Sports Massage (after work). Legs aparently in good nick.
Still lots of scar tissue in and surrounding the area of previously broken ribs tho. Breathing has been restricted without me realising, but then i've not really pushed my limits for a while. Got some exercises to do to try to help the healing along. | ||
Wednesday Feb 6 | ||
| Cycle 25:00 [3] | |
| From work out to O training at Corstorphine Hill | ||
| Orienteering 30:00 [2] *** | |
| Control hanging. Dang, Corstorphine is tricky !!!
Job made easier with help from Heather, and leaving my bag in her car. | ||
| Orienteering 45:00 [2] *** 2.6 km (17:18 / km) | |
| shoes: Brooks Vapour | ||
| Went out last, with Mark, collecting controls on the way.
We had to hold back a bit to make sure we didnt pick controls up before everyone visited them. We all decided that two of the controls were in the wrong places .... but i had given everyone prior warning at least. Most agreed that trying to do map memory on Corstorphine was a very tough challenge ... but then that's most of the point of training .... challenge, progression, results | ||
| Cycle 20:00 [3] | |
| Home from O training..... Burrrr... Cold after standing around talking | ||
| Stretching 10:00 [1] | |
| Once home and warm.
(stretches at o training not worth counting) | ||
Tuesday Feb 5 | ||
| Stretching 10:00 [1] | |
| Am. Half awake etc.
Wonder if Jane knows any other glute stretches .... Or maybe i could just stretch more often .... then there's that Yoga notion too. Still very happy to be back training. Some kind of soothing for the soul or something .... or it's at least eating away those stress hormones anyhow ....munch munch munch | ||
Monday Feb 4 | ||
| Stretching 10:00 [1] | |
| Was meant to get up for AM bodypump, but slept through the alarm .. doh.
Hopefully get to the gym tonight instead then. There just has to a way of getting a decent stretch on gluteals. Joints clicking all over the place this morning. I felt like a human percussion instrument in a modern jazz suite. Quads not too bad but i now notice hip flexors are tight again. Back has eased a bit since saturday evening tho, (TF!) Really have to get back doing Yoga | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| 7.30pm class
W/U 2x5kg Squat 2x15kg ... burn baby burn Bench 2x8.5kg ...ouch.. will be stayin there a while .. kick ass tune tho Back 2x9.5kg ... i hate wide grip rows... hate them, hate them, grrrrrr Triceps : Dips /OH raise 5kg plate / extensions 2x5kg. No bad Biceps 2x5kg ...chancing it, just made it Shoulders Front raise / oh press2x5kg bar Shoulders : Side raises/ army press 2x2.5kg disks Lunges: 2x8.5kg ....Lunges is lunges, they hurt no matter what Abs: 5kg plate | ||
| Stretching 15:00 [1] | |
| Quads, glutes, usual problem areas. | ||
Sunday Feb 3 | ||
| Run long 3:45:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Afternoon of running, walking, squelching and stumbling around North Pentland Hills checking routes and control sites.
Original plan to tag sites for some shorter courses was scupperred as 'seive for a brain' forgot to pack tape. Quite a nice day on the side of the hill. Different story along tops and ridges as wind was blowing a gale. | ||
| Stretching 15:00 [1] | |
| Feeling extra tight in glutes and quads.
After todays exercise, expecting to feel old tomorrow. | ||
Saturday Feb 2 | ||
| 'Alternative' Training 2:00:00 [2] | |
| slept:6.5 | ||
| Carpets in today ... yeay!!!!
More like 10 hours exercise really but only 2 intense enough to be worthy of AP. Shifting boxes and furniture back into the bedrooms. Assembling flat pack furniture. Shifting said furniture into position once assembled. etc etc Upper back feeling tight / tired by bedtime. | ||
| Stretching 10:00 [1] | |
| Hmmmm Carpet .....
One can lie down on carpet .... one can stretch on carpet (as opposed to hard and dusty chipboard flooring).. great!!! However, its not that easy to stretch the upper back to satisfaction .... i guess that's what massage is for. | ||
Friday Feb 1 | ||
| Gym 55:00 [3] | |
| Quads: 3 sets Leg Extensions (top 30deg range)
Hamstrings / Glutes:3 sets Standing Cable Curl OA Leg: 3 sets Single Leg Reverse Squats (off the back of a step with about 6/7 risers under) Calfs: 5 mins speedy rope skipping Abs: Usual (less plank exercises) | ||
| Stretching 10:00 [1] | |
| At end of weights session.
More on quads and glutes as they're being tight as per usual lately. | ||