Training Archive: QuirkeyIn the 30 days ending 2007-09-30:
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| 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 | S | S | ||||||||||||||||||||||||
Saturday Sep 29 | ||
| Cycle (Gym-Stationary Bike) 20:00 [2] | |
| ahr:140 max:148 (injured) | ||
| Run (Treadmill) 20:00 [2] 109.09 km (11 / km) | |
| ahr:140 max:148 (injured) | ||
| Wee session in the safe environment of the gym. Not too much risk of banging into lamp posts, trees, and numpty pedestrians.
First bit of 'proper' exercise in three weeks....though it feels much longer. Felt so good to finaly be back doing 'something' albeit very gentle. Ran out of time as the gym shut, but maybe better so i didnt do too much. | ||
| Walk warm up/down 20:00 [3] | |
Friday Sep 28 | ||
| Note | |
| (injured) | ||
| Big 30 today ... argghhhh I'm 'OLD'
Good excuse for buying myself a Silva Bad Boy Headtorch though. Cant wait to try it out. I have no doubt whatsoever that it wil kick the arse of the LED piece of junk i used last winter. Even crappy weather winter training will be more fun this year. whoohoo Also got a drill set from the missus, oh and lets not forget the voucher for a solo sky-dive nr St Andrews. Think i'll be waiting till spring for that though. | ||
Wednesday Sep 26 | ||
| Walk 30:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Walk from bus, up to Corstorphine and putting out controls at pace. | ||
| Run 15:00 [2] | |
| (injured) shoes: Inov8 Mudroc 208 | ||
| Running out of time to get controls out, i jogged the second half and back to meeting point to hand out maps. Surprised that it caused no pain whatsoever.. yipeee!!
Richard and some of the new guys collected the controls in (thankfully). | ||
Sunday Sep 23 | ||
| Note | |
| slept:6.5 (injured) | ||
| Got sleep v quickly last night.. out like a light as they say.
Got up a wee bit early to give the guys a send off. Definitely got to catch up on sleep. Ribs not so good this morning. Ibobrufen to the rescue!!! | ||
Saturday Sep 22 | ||
| Note | |
| slept:6.5 (injured) | ||
| Woken by Barbs way earlier than my body wanted to wake. Went into the kitchen, and who happens to be sitting there only two of my best friends Martin McK and Richard M. Barbs had secretly arranged for them to fly in from Dublin to see me (on account of my birthday being next week) Fantastic! | ||
Friday Sep 21 | ||
| Walk 3:00:00 [1] 8 km (22:30 / km) | |
| (injured) | ||
| Work day out to Creif Hydro.
Obviosly I couldnt part take in most activities. Watched the folk doing clay pigeon shooting in the morning, and walked around with one of the golfing groups in the afternoon. Beautiful veiws over the lanscape were to be had. Later in the evening plenty of 'medicinal' wine and numberous pints were consumed. Good fun, especially on the bus back to edinburgh. In bed by the surprisingingly early time of 2am. | ||
Wednesday Sep 19 | ||
| Orienteering (Club Training) 30:00 [1] *** | |
| (injured) shoes: Asics Gel Trabuco | ||
| Adult Training Started up again (formally) tonight.
Took the bus and walked up Kaimes Road (a good warm-up!) We had 12 folk along; a record number. I had planned a 2.9km course that started v easy & gradually getting harder. Planned for the loop to be done twice (comparing times) but a late start and darkness slowing people down meant they only went around once. I ditn do the course but walked and met them at two places on the course. Everyone seemed happy enough with the session. Defintiely torches need from next week onwards. | ||
Tuesday Sep 18 | ||
| Note | |
| slept:7.0 (injured) | ||
| A lot less painfull today TF
Lets hope this improvement continues apace. | ||
Monday Sep 17 | ||
| Note | |
| slept:8.0 (injured) | ||
| Had to miss out on Kayaking previously planned for this morning. (obvious reasons)
Pity. Loch Morlich would have been beatifull place for it. | ||
Sunday Sep 16 | ||
| Walk 45:00 [1] ** | |
| slept:10.0 (injured) shoes: Asics Gel Trabuco | ||
| A decent sleep at last.
Walk around a low hill near Shin Falls with B Got fairly wet. | ||
Saturday Sep 15 | ||
| Walk 1:35:00 [1] ** | |
| slept:7.0 (injured) shoes: Asics Gel Trabuco | ||
| Not a comfortable sleep last night. Hostel beds particularly uncomfortable on my ribs.
Easy walk with B near Carbisdale Castle. | ||
Friday Sep 14 | ||
| Note | |
| (injured) | ||
Thursday Sep 13 | ||
| Walk 50:00 [1] | |
| slept:5.5 (injured) shoes: Brooks Vapour | ||
| Walked from work to Holyrood park to meet folk for the Club Adult Training.
Handed out the maps and walked through to the other side of hunters bog to meet the group there, then walked back again whilst the weather turned sh!#. Well to dark for normal orienteering even at 20:30. The extra half hour earlier next week will be a small help. (lift home with Euan) Total time walking approx inc from work.c 50mins. Wouldnt normally count walking at all (eg the 20mins e/w to and from work every day) but when i can do little else......... | ||
Wednesday Sep 12 | ||
| Note | |
| slept:7.0 (injured) | ||
| SO long since i've been 'properly' injured i had forgotten just how FRUSTRATING it can be.. AAAAAAArrghh !!!!!!
On the plus side, my head torch has arrived now. Also, ball of my foot feels alot better generally. Dont know if it's the drugs, slight shortage or sleep of just lack of caffeine, but i feel soooo tired. | ||
Tuesday Sep 11 | ||
| Gym 50:00 [1] | |
| ahr:91 max:104 (injured) shoes: Reebok Premier Lite | ||
| Needed to do something so i didnt go MAD!!!
Legs have been absolutely twitching - Raring for a session. Did a sub-max hr test on a treadmill (Walking) followed by a light exercises on legs only (which didnt seem to affect ribs) Leg Extensions, Ham Curls, Calf Raises and wobble cushion. Finished of with gentle stretching. | ||
Monday Sep 10 | ||
| Note | |
| (injured) | ||
| Grrrrrrr!!!!!!! | ||
Sunday Sep 9 | ||
| Note | |
| slept:7.5 (injured) | ||
| Looks like not one but two broken ribs... Grrrrrrr!!!!!
So thats Fungle off. Rest for at least two weeks and no competitions for at least a month. Frustrated already.I was really looking forward to getting back into the new Autumn / Winter 'O' season. Cant even think of many 'cross training' things i can do. Mapreading and Walking maybe? | ||
Saturday Sep 8 | ||
| Cycle 1:15:00 [2] | |
| ahr:116 max:151 slept:9.25 | ||
| Cycled out along the Union Canal, Cross over Lanark Road nr Dovecot Grove. Along Water of Leith untill at Currie. Making sure to keep HR under 70% so the legs wouldnt be zapped for tomorrow.
Missed a turn off on the path and ended up in some sort of dump area. Metal strewn accross the path as it got narrower, I pulled up to stop but couldnt get mt L foot out of the pedal quick enough and fell over. Banged L rib cage against an old metal beam or similar. A bit shaken, thinking i was just 'winded' at first, I took it very easy on the cycle back home, feeling a tug / stabing pain with certain moves, especially those involving abs. Doesnt feel painfull enough to be a break, but not sure, possible a crack? General pain worsened after cooling down. Tomorrows SOL at Fungle may, very reluctantly, need to be given a miss. .... Arse to that!!! | ||
Friday Sep 7 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| New mats very slippy.
Sweat bucket loads but very refreshed afterwards. | ||
Thursday Sep 6 | ||
| Stretching 15:00 [0] | |
| Run 31:30 [3] | |
| slept:7.0 shoes: Brooks Vapour | ||
| Woke up feeling lots of tight bits, chest / upper back / glutes (or maybe piriformus)
Its always that much harder to train in the morning, especially the first few km Stopped aboout 8 mins in for the usual stretch. Felt much freer after that. http://www.gmap-pedometer.com/?r=1294527 | ||
Wednesday Sep 5 | ||
| Strength (Class) 1:00:00 [4] | |
| slept:7.0 shoes: Brooks Vapour | ||
| AM class with some new tracks.
Squat track was a killer on the quads! (used 2x20s as usual recently) New Chest track not good to listen too; affected concentration ... seemed v long. Loads of weighted reverse curls.... ouch! Feeling fairly stiff in back and cheat after. Legs ok cos of extra stretching/ fit roll after class | ||
| Stretching 15:00 [0] | |
| Focus on Quads, Hamstrings and Glutes.
Fit roll on both legs and upper back. | ||
Tuesday Sep 4 | ||
| Stretching 15:00 [0] | |
| In the Gym. Did Fit-Roll on ITB and Quads etc. Deep quad stretch and half lotus hip and lower back stretches. Particularly tight about 5-10cm above the R kneee (where scar tissue was identified by Jane last week) | ||
| Yoga 1:00:00 [2] | |
| weight:7.5kg shoes: Bare Feet / Socks | ||
| Still cant figure out how exactly you are supposed to keep your shoulders and shoulder blades down when putting your arms above your head. | ||
| Note | |
| Cycled to work today (about 12 mins).
Cycled to Run and Become on dalry road and back at lunch time (10 mins each way). Got new shoes :Brooks Vapour. Seem to roll quite smoothly when testing in the shop. Dont intend to use these off-road too much, althought the grip loks like it could possibly handle it. Also cycled from work to gym and then home from there. (another 10 + 6 mins or so) | ||
Monday Sep 3 | ||
| Cycle 30:00 [2] | |
| ahr:134 max:145 slept:8.0 | ||
| From the office along Union canal then onto lanark road for final few km to Currie | ||
| Cycle 30:00 [3] | |
| Cycle home from Currie. Pushed a fairly steady pace untill disrupted by trafffic lights in city centre. | ||
| Orienteering (Street -O) 1:07:00 [4] * | |
| ahr:148 max:169 shoes: Asics Gel Trabuco | ||
| Street-O from Findlay's house. Ended up somehow on the inside of a physically uncrossable fence. Stubbornly kept trying to find a point to climb but they'd used razor wire everywhere, so back around a very long route i went (I'm sure we i'd have been around in at least 15mins faster otherwise) Starting to tire near the end.
Hr at high felt faster than that same HR tends to feel on a normal 'run' Didnt stretch straight away so i had tight calfs when i got home. | ||
| Stretching 15:00 [0] | |
Sunday Sep 2 | ||
| Walk long 2:00:00 [1] 8 km (15:00 / km) | |
| Walk 2:30:00 [1] 10 km (15:00 / km) | |
| slept:10.5 shoes: New Balance 718 | ||
| Last night's good grub (massive fish fillet etc) and the big sleep were well appreciated. Walking North from Embleton to Bamburgh. Walked a good portion of the early day in bare feet along the beaches (see other 'session'), then put shoes on later. Feeling a little tightness in arches.
Really enjoyable, despite the heavy rain near lunch time. Glad to have to good gear as it dried in a matter of minutes. Barbs wants to do more of this. No objections here. | ||
Saturday Sep 1 | ||
| Walk long 4:30:00 [1] 18 km (15:00 / km) | |
| slept:5.5 shoes: Asics Gel Trabuco | ||
| Up v early after 'business' fishing trip.
Walk with Barbs from AlnMouth north allong the coast to Embleton. V sunny Hot day. | ||