Training Archive: QuirkeyIn the 30 days ending 2007-11-30:
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| 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 | M | T | W | H | F | |||||||||||||||||||||||||||||||||||
Wednesday Nov 28 | ||
| Cycle hills 1:15:00 [3] | |
| What a Numpty!!!
Forgot controls, running shoes, first aid kit (eek) in the morning and added my helmet to that list when leaving the office in the evening. Cycled from office, along cowgate and around back of arthurs seat to commy pool. Met the 'kids', handed out map and instructions ... map contact training - A line course as a single group (supposed to have random controls.. doh!) While they did that , since i'd forgotten my trainers, i did three further laps of Holyrood park on my bike. Generally ... not enough work to do on the downhills without risking breaking my neck and too much work on the up .. almost a hill intervals session. Cycle home after o-training Worthwhile chunk of exercise, despite the 'seive for a brain' problem, in an otherwise lacking period. Good to be able to keep going round the park and not stop at traffic lights like you would have to do out on the streets. | ||
Tuesday Nov 27 | ||
| Note | |
| Just tried to look up on google / wikipedia the name for the fear of drawings. No luck, surpsingly.
There has to be a name for it by now .. too many builder types with the problem for it not to be named by now. | ||
Monday Nov 26 | ||
| Yoga (Body Balance) 45:00 [2] | |
| Plenty of tricky balance stuff.
I'm more flexible than about 2/3 of the other folk (or so it would appear) but then balance wouldnt have many of the hardcore Yoga-ers in it. Felt relaxed after ... more than i've been for a while actually. | ||
Sunday Nov 25 | ||
| Run 25:00 [3] | |
| ahr:156 max:192 slept:8.5 shoes: Brooks Vapour | ||
| To Holyrood Park (from Dondonald St) and up to the saddle at the top of the middle valley .. must find out what that valley is called sometime....
(HR info for complete 65mins session) | ||
| Orienteering 20:00 [4] *** | |
| shoes: Brooks Vapour | ||
| Run round the (squigly) line course i have planned for O-Training next Thursday.
Took a wee bit of concentration alright as i'd forgotten a fair bit of it since doing the planning (nearly 4 weeks ago). After a brief lapse in concentration at one point i doubted myself about the re-entrant i was entering; I went back a bit only to find i was right in the first place. That session should be a really good tester, even for the really good folk .... cos it wil be night when we will be doing the session afterall. Probably one to send folk out in larger groups than usual. Just hope i can get out of work in enough time to put out some random controls. | ||
| Run 20:00 [3] | |
| shoes: Brooks Vapour | ||
| Absolutely 'legged' it down the middle valley. Lots of concentration required picking footfall between the stones. Great feeling, like dicing with danger. Kept the speed going accross the playing fields and then slowed down to a slower run for the rest of the journey home.
Managed a spike of 192bpm heart rate near the bottom of that hill .... funny, cos my theoretical max is 190, and i had a wee bit left in me physically .... sounds like an 800m doubler test might be required sometime to get a better picture of my real max HR | ||
| Stretching 10:00 [1] | |
| 5 mins either side of the composite run. | ||
Friday Nov 23 | ||
| 'Alternative' Training 1:30:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Managed to finally get that big planning application in and registered today(at long last). Really felt like having a night on the town for that .. but decided to do the sensible thing instead... again
The skip finally arrived today after eventually getting the 'frickin' permit sorted. So my evening revolved primarily around carrying timber, bags of rubble, our old hot water and cold water tanks, bath and several crappy (hollowcore) doors more than 50m up the street to the (closest place we could get the) skip. if this lark keeps up i'll end up with the forearms and biceps of a 'worlds strongest man' contestant.... not a look that would suit me, I think. | ||
Thursday Nov 22 | ||
| Cycle 30:00 [3] | |
| Cycling up and down Hanover and Dundas etc half the day to/from work to meet various folk at the flat. ...... why are so few builder types able to show up on time anywhere ???? | ||
Wednesday Nov 21 | ||
| Note | |
| The Pro's finally started on the flat today.
Met some in the morn and more after work. Two plumbers in the evening worked like something out of a cartoon. One in kitchen, other in the bathroom. Lots of banging and squeeking noises, things flying out each door , and before we knew it we had no bathroom nor no kitchen ...... how to devalue your huus in one hour flat! Damp proofers start tomorrow...... me thinks that getting time for training is indeed going to be difficult for the next while..... | ||
Tuesday Nov 20 | ||
| Run 21:30 [3] | |
| shoes: Brooks Vapour | ||
| Went to tile shop in Leith first thing. Decisions made very quickly.
Jog from there to work. Had expected it to take a wee bit longer as i had bag on my back and Hr set to 65%. max. (got to about 170 going up the steps at the mound) Looking forward, it seems like i am heading into another one of those weeks where training will be a bit on the low side. grrrrrr | ||
Sunday Nov 18 | ||
| Run tempo 35:00 [4] | |
| shoes: Brooks Vapour | ||
| Run from the office (having been there all day) to home with bag on back. Dropped the bag and then onwards with me to inverleith park. Doing about 6.30 / mile pace - except a bit slower with bag, but same effort level.
Tighter than usual in L calf when stretching after .... esp the area whre that cramp had been. Should have been at the Stag National Event today, but these are the sacrifices one makes i suppose. | ||
| Stretching 10:00 [1] | |
Saturday Nov 17 | ||
| 'Alternative' Training intervals 2:00:00 [3] | |
| slept:7.0 | ||
| Walls come crashing down..... about 18sqm of them in fact.
Not exactly conventional training but considering the effort involved swinging that sledge hammer and the fact that almost every part of my torso / core /arms feels stiff today (fillling this log in on 18th), it's worthy of being counted here. I think this needs to be referred to as an 'intervals' session, on account of the missus insisting on stops for 'photo opportunities' every 10 minutes or so. Had been looking forward to this for ages, and it was just as much fun as i had hoped too. I would say it beats Pump, but then Pump does have loud music and no particular requirement for the wearing of dust mask or safety goggles..... | ||
Friday Nov 16 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Class (after work) was chockers. Not bad. Sweat loads (as usual). new black mats are shite as you start to slip on them after a few minutes. I layed my towel out accross the mat eventually.
Just before the end i suddenly got a cramp in my left inside calf (the exact muscle name slips me right now .. but you know one of those you stretch with a straight leg !!?) Any time i've ever had such cramps before it was diagnosed as lack of salt. So possibly all that sweating on Wednesday and not eating any junk since. may be the cause. Perfect excuse for a big greasy (and salty) bag of chips i thought. Funnily enough the cramp stayed for about 1.5 hrs in total ... going away about 20 mins after i started eating those chips !!! Hmmm Co-incidence or not? Missus, out with a mate, so flat to myself half the evening .....One thought ...i'm sad, why am i in on a friday night? .. on the other hand ... cheesy dance music up v. loud whilst being productive on those drawings for the flat (once i finish this log that is......) .... i can maybe cope with that, just. | ||
Thursday Nov 15 | ||
| Note | |
| slept:6.5 | ||
| As predicted, not feeling the full shilling today, but not actually ill at least. | ||
Wednesday Nov 14 | ||
| Strength (Class) (AM session) 1:00:00 [4] | |
| rhr:47 slept:6.75 shoes: Reebok Premier Lite | ||
| Probably a bit soon after the previous class, regardless of not doing any other training whatsoever since the class on Monday ... but that will have to be it untill next week now.
Not as diffucult to get up this morning so must be getting used to early morning or something. Warm up 2x5kg Squat 2x13.5kg (burning but could have gone 2x15kg i reckons) Bench Press 2x8.5kg .... Back 2x8.5kg (feel like theres room for plenty more there) Triceps 2x6kg / narrow grip push-up Biceps 2x5kg ... OOOuuuch. Didnt get time to change to lower weight i should have and was struggling with this anyway until the instructor started insisting we keep our grip closed all the time ... that made it so much harder... felt like a complete idiot, the amount of rests i was taking. Lunge 2x8.5 kg Front foot up on the board so it burned ...baby!. Wee niggle in R knee when behind. Must watch that. Shoulder 2x2kg disks (doesnt sound like much, but as they say, its what you do with it that counts) Abs Stretch | ||
| Stretching 20:00 [1] | |
| Again, after the pump class. Extra on Pecs and glutes. Did about 5 mins with Fitroll on quads / itb areas. | ||
| Run 1:00:00 [3] | |
| Ran from the office to Holyrood Park to put controls out for O-training.
Ran from contoll putting out to meet folk. Ran again from there to course start (by Dunsappie Loch) and back again to Commy Pool after that | ||
| Orienteering 1:00:00 [3] | |
| About half an hour putting (some) controls out (slow despite effort on acount of the bag o my back with first aid kit, contorls and what not)
The second half hour when running around the course during o-training. Note to self: Dont take the piss when folk make navigational errors. It's night-o (the most difficult kind) f.f.s. martin. Besides they may sometimes not take it too well either!!!! What a day for exercise. Bound to be knackered tomorrow, so a rest might be called for. | ||
| C • that's it 2 | ||
Tuesday Nov 13 | ||
| Note | |
| Plan of a morning run didnt work out (too tired to get up)
Met with builder type again after work. He was late and i got carried away with 'investigative' work / draining rads once he left. All of a sudden it was 9pm and starving. No chance of training then. Home, shower, food (yum), print maps (tomorrows O training), design (another) bathroom layout, pack, knackered!!!, bed. | ||
Monday Nov 12 | ||
| Strength (Class) (AM Session) 1:00:00 [4] | |
| Happily?? (sleepily) wandering round the flat when i realised looking at other clocks that my alarm clock was waaay slow, so i jumped on my bike to make it in time (they're usually fairly strict about not letting you join once they've started)
Stepped weights up just a wee bit from the previous class. Squat 2x10kg (EEEAAASSSY) Bench 2x8.5kg (about right) Back 2x8.5kg (could do a bit more) Triceps 2x6kg (testing at that) Biceps 2x5kg (too heavy - needed to rest for about 5 reps) Lunge 2x8.5kg (when do lunges NOT hurt like hell????) Shoulders 2x2.5kg Abs 5kg Feel like I've developed typing dyslexia ... tying to type fast i keep getting letters the wrong way round and such .... doh | ||
| Stretching 15:00 [1] | |
| slept:7.0 | ||
| After the Pump class. Put an emphasis on hips and pecs. | ||
Sunday Nov 11 | ||
| Run warm up/down 6:00 [2] | |
| max:150 shoes: Brooks Vapour | ||
| Stopped past the church up regent terrace (?) to strtch a wee bit. | ||
| Run tempo 44:30 [4] 5.5 mi (8:06 / mi) | |
| ahr:156 max:169 slept:8.0 weight:72kg shoes: Brooks Vapour | ||
| Warm up as above separately.
Set monitor for 70-80% zone. Seemed like i needed a lot of effort to get HR high enough for the first 10 mins. Started up the hill from the meadowbank corner and it soon climbed. Quite cold and then windy to boot near the top http://www.sanoodi.com/route/quirkey/108043/unname... | ||
Saturday Nov 10 | ||
| Cycle 40:00 [3] | |
| Cycle 'to' and later 'from' O-coaching of ESOA kids on Blackford Hill.
Condes had been giving me hell in the morning so i ended up last minute printing blank maps and hand drawing courses in a hurry (no controls descriptions etc) aaaaarrrrrgh !!!! Raced my way to blackford, being lucky enough with most traffic lights. Pushed a bit on the way back too as a way of trying to partly make up for having done no-where near enough exercise today (nor this entire week for that matter). Hmmmm hope i can get a better quantity / quality of training going on in the next week? | ||
| Run 1:00:00 [1] | |
| Walking and jogging around as part of coaching ... hardly worth the space on here really (hence graded as 1)
Only had about half the number of participants in my group than expected. All extremely well behaved so we actually got more done than i expected, though we were back too late to take part in the group relay.... doh | ||
Friday Nov 9 | ||
| Gym (Weights / Core) 55:00 [3] | |
| shoes: Reebok Premier Lite | ||
| First proper weight session in a while so didnt push too hard, especially since iwas still only half awake.
Warm up with 20kg bar (squat / lunge / dead lift / upright row / shoulder press, biceps) Squats :30x40kg / 30x50kg / 20x60kg Lunges :3 sets 2x10x40kg (sets for EACH side) Bench Press: 20x40kg / 14x40kg / 12x40kg Dead Lift :(concentrating on posture) 3 sets of 20x40kg (hands / forearms tired way before back / legs .... need to start bringing straps if i keep doing these sessions) Core: (Usual set) crunches, prone leg raises, cross over crunches, prone rotations, back raises, slow swimmers, plank - with diagonals .... did miss out on proper reverse curls this time though. | ||
| Stretching 10:00 [1] | |
Thursday Nov 8 | ||
| Note | |
| slept:6.5 | ||
| Didnt get time to train today. Up too late last night trying to get specification for the flat renovations into shape.
Too tired to get up before work and then all my time in the evening went on waiting for / meeting with builder. They needs to get that dang shower fixed at work ... least then i could stick in a wee trot at lunch times on days like this. | ||
Wednesday Nov 7 | ||
| Cycle 10 [3] | |
| Cylcle to work in the morn. | ||
| Cycle 25:00 [3] | |
| Cycle to Holyrood from work, put out controls and then went the long way round the back of the Seat to meet folk at the commy pool. | ||
| Orienteering 25:00 [2] ** | |
| shoes: Asics Gel Trabuco | ||
| From Dalkeith road, using old 'parklife' map as easy warm up O through one side of hunters bog. Set the other off doing main exercise on playing fields - Bearings / Aiming of without torch! (I had forgotten my cards for 9 tree wood doh!) Waited by the start /finish (maybe 25 mins there) , then easy O again on parklife map back through other side of the bog for group warm down. | ||
| Cycle 10:00 [4] | |
| Good sprint home from o training, lucky with almost all traffic lights on route. | ||
| Stretching 15:00 [1] | |
| 5 mins after O- training
10 mins further once i got home Hamstrings feeling the effect of last night's sprints | ||
Tuesday Nov 6 | ||
| Run 10:00 [4] | |
| shoes: Brooks Vapour | ||
| 5x200m in three person 'relay' teams up the middle of Inverleith Park. (Me, ILA and LIZ)
I broke a lead on each leg, and the then the other teams clawed part of it back again. We 'won' by a good margin in the end. Everyone said they wanted me on their team next time ... felt nice to be wanted.... | ||
| Run 37:00 [3] 6.2 km (5:58 / km) | |
| slept:6.5 shoes: Brooks Vapour | ||
| A wee bit tired today to say the least. Concentration was not so good for training course at work. Finished off stuff at work in tight time for training so i changed at work and legged to the gym. Got nearly ten minutes there in the end before they left (waiting on some folk).
Jogged from there down to Inverleith, did 200m reps (as above / below?) and jog back again. Wee bit nippy out, especially when standing waiting for relay to start. Felt good afterwards. Nothing like a run for melting away stress !!! (and it helps to see fitness coming back too of course) Gonna have to miss this weeks FWTN unfortunately.. was v much looking forward to this micro -O thing. | ||
| Core: Stability/Balance 15:00 [3] | |
| Should feel those tomorrow! | ||
| Stretching 20:00 [1] | |
| Some with running group.
More deep stretches (quads / glutes etc) after doing abs / back work. | ||
Monday Nov 5 | ||
| Note | |
| slept:7.0 | ||
| Aye, tight shoulders, upper back and hamstrings.
Defo goot stretch properly after training tonight. Hmmmm. training didnt happen. Supposed to meet builder in the flat after work. He wasnt able to make it in the end and by then i wasnt in a humour for training. | ||
Sunday Nov 4 | ||
| Yoga 1:00:00 [3] | |
| slept:10.0 shoes: Bare Feet / Socks | ||
| Had been meaning to start back for ages, so good to finally get there.
There were lots of beginners so the instructor went really slowly (not a breath per movement as wold be normal) so ended up being a physically more difficult class on account of holding some poses for ages whilst she explained what to do. Arms and shoulders fairly tired by the end. At least i walked out more relaxed than walking in. Couldnt, but expect to be a bit sore tomorrow (arms / shoulders / hamstrings ??). | ||
Saturday Nov 3 | ||
| Orienteering race (Night-O) 1:04:20 [4] **** 6.7 km (9:36 / km) +75m 9:06 / km | |
| 21c shoes: Inov8 Mudroc 208 | ||
| 1st M21 (of 5) and 6th (of 35 overall) on course 2
Slightly surprised at such a good placing considering a) lack of fitness and b) level of dodgy navigation (No's 8 and 18 were mediocre and no 15 was a bit of a mess) Wasnt concentrating enough for 8 and wasnt quite trusting myself or accuracy of my bearing for no 15. For 18 i had stupidly assumed the white lines in the freen indicated actual runnable strips..... i counted them to run up the right (wrong???) one. Lesson learned... thats only indicative of the wood being runnable in one directino only.... doh! I do feel the night-o practice is paying off, as i do seem to be having fewer lapses of concentration and/or technique. Very enjoyable event though. Very good terrain to NW of the road in particular.Control no's 1, 11, and 18 could be argued by some as slightly bingo-esque (from a night-o point of view), but then we should all know to slow down, use accurate bearing and carefull pacing into such controls. Not a bad night; cold but overly so for November. So glad it wasnt raining / windy.Soup and Roll in the village hall after was a welcome post race body warmer. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
Friday Nov 2 | ||
| Note | |
| Surprisingly, lower back and abs are fine.
Upper back (traps and lats) feeling on the sore side though. Not sure if it was training or ripping up floor boards that did it ???? | ||
Thursday Nov 1 | ||
| Yoga 20:00 [2] | |
| slept:6.5 shoes: Bare Feet / Socks | ||
| Missed the 07:45 (am) class by 5mins so did a bit myself on the gym floor.
Started to forget the correct sequence of things after the first few sets of sun salutations, so i just guessed. Gradually morphed the yoga into stretching. | ||
| Core: Stability/Balance 20:00 [3] | |
| shoes: Bare Feet / Socks | ||
| Abs / back work - all fairly simple floor based exercises.
Expecting to be a wee bit on the sore side tomorrow / sat. | ||
| Stretching 20:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Close to the usual routine with a bit extra on hip flexors (inc half lotus etc) | ||