Training Archive: QuirkeyIn the 30 days ending 2008-04-30:
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| 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 | M | T | W | ||||||||||||||||||||||
Wednesday Apr 30 | ||
| Cycle 15:00 [3] | |
| ahr:130 max:156 slept:7.0 | ||
| Cycle to work, trying to sit back, (go easy) but that's not so simple to do going up dundas street.
Probability of getting rained on day looks quite high... doh Time to un-tick that 'sick' box maybe. | ||
| Cycle 21:00 [3] 4.2 mi (4:59 / mi) | |
| From Grassmarket to O-training at Lauriston Castle. | ||
| Orienteering 32:00 [3] *** | |
| ahr:160 max:168 rhr:56 slept:6.5 shoes: Brooks Vapour | ||
| Two Sprint training courses planned by Andrew.
Long route choice legs each followed by quick series of short legs. Idea was to try to plan route and flow of short series during the preceeding long leg. Concentration started to go a bit on second course. About 16mins each. Had monitor set for max 155, was holding back but felt like my body just wanted to go faster, (so the monitor ended up beeping at me a bit). | ||
| Cycle 21:00 [2] 4.8 mi (4:22 / mi) | |
| ahr:128 | ||
| Home from Lauriston.
Missed a turn to go through Drylaw so ended up going though Silverknowles and back onto Ferry Road before joining cycle path. http://www.sanoodi.com/route/quirkey/145983/cycle-... | ||
| Run warm up/down 12:00 [2] | |
| Forgot to put this in yesterday.
Bout 4 min WU and 8 min WD jog either side of O | ||
| Stretching 10:00 [1] | |
| Little bit at O training and more once home.
L. big toe / ball of foot still playing up. Dont feel anything when running (except up steep slopes) but flexion beyond that range is sore. | ||
Tuesday Apr 29 | ||
| Run 35:00 [3] 4.6 mi (7:37 / mi) +100m 4:26 / km | |
| slept:6.5 shoes: Asics Gel Trabuco | ||
| Had thought my running gear might be coming out after a v. stressy meeting for a mid afternoon anger blast. Meeting turned out ok so hung on to run in the evening.
Decided i'd run from the office to meadows, did a lap and a bit looking out for folk i recognised taking part in the intervals session. Not many there i recognised bar a few Ed Uni Orienteers. Suspect people are saving themselves for start of the 3 chimneys series tomorrow (aka shri chimnoy, or whatever). Anyway jog back to office, picked up my bag and ran home. http://www.sanoodi.com/route/quirkey/145813/meadow... Quads still a bit sore. | ||
| Core: Stability/Balance 10:00 [4] | |
| Been a while.....
after just 20 straight crunches and i was tired. after a measely 20 push ups, completely knackered. other stuff too of course Q. Who took my (almost) athletic body and replaced it with this dud? Can I have the old one back please? | ||
| Stretching 10:00 [1] | |
Monday Apr 28 | ||
| Note | |
| Had planned to go out for an evening run.
Hovever I got to work and discovered i had sports massage booked after work. Not enough time to run post work before the appointment, and obviously it wasnt going to happen afterwards. Have apparently tightened up a lot whilst sick etc. (probably because most stretching happens around training ... which wasnt happening) Still a lot of scar tissue around site of previous broken ribs (>6mnths ago!) Tired quite quickly once i got home. | ||
Sunday Apr 27 | ||
| Climbing 1:00:00 [3] | |
| shoes: Climbing Shoes (hired) | ||
| Took Keifer along to Alien Rock 2.
Think he really enjoyed it, though his grip tired quickly. I felt like i was much stronger this week and managed to complete a good number of grade 2 routes, Including one passing up an overhang. Warm day, so glad i bought chalk yesterday. Forearms properly tired by the end. | ||
| Run warm up/down 32:00 [2] | |
| slept:10.0 shoes: Asics Gel Trabuco | ||
| With B and Kiefer.
Jogging interspersed with walking around cycle paths and through Victoria Park. | ||
| Stretching 10:00 [3] | |
Saturday Apr 26 | ||
| Walk 1:30:00 [2] | |
| Walking, Frisbee playing, More walking
Plenty of sprints during frisbee playing. Didn't think i'd be able for much of that, but felt suprisingly good. | ||
| Swimming 1:00:00 [2] | |
| slept:9.5 | ||
| Brought my nephew as a 'guest' to the gym pool.
Been a while since i swam (>6 months), so i needed plenty of breaks in between. As usual, lost count of laps after about 6. Break in the middle enjoying the jacuuzi (time not in count) Doubt the overall distance was huge as i am a severely slow swimmer. | ||
Friday Apr 25 | ||
| Orienteering 1:00:00 [1] ** | |
| Accompanying my nephew, trying to teach him a little.
Permanent couse, Blackford hill. | ||
| Walk 1:30:00 [1] | |
| Time walking around (that wasnt orienteering). | ||
Thursday Apr 24 | ||
| Note | |
| V. Busy at work and collecting fam from airport in evening etc | ||
Wednesday Apr 23 | ||
| Note | |
| Downtime from training whilst ill has made start to look at what i'm doing generally, and may in fact have been the catalyst for sudden new interest in climbing / biking / diet etc
Diet: Can i cope without daily dose of coffee / chocolate etc? Plan Training: Rather than just decide what i feel like from one day to the next? Coach more: Share the knowledge (which i generally choose not to follow myself ?.. ) Practice the preach: See above Eg: LSD and Intervals once a week? Also think i need to get out of my gym .... it's a case of finding alternative venue for Yoga and Strength Training at least. .... Someone said that ED Uni lets members of the public join now ... word is they're building a climbing wall too ..... | ||
| Orienteering 1:00:00 [3] ** | |
| ahr:155 slept:7.5 shoes: Brooks Vapour | ||
| Lovely evening, warm enought for a single layer, partly sunny.
Map memory exercise planned by Maya. Enjoyed running around 2.5 of the 3 courses. 30 controls out (maps showing sequential controls) A few not quite in the right place. Pity the training effect was slightly limited by prior knowledge of the area. Wore my HRM again to keep my speed under control, though i went over the 155 limit a good few times. Felt Ok actually. Back of legs and some back muscles a bit taught after last nights yoga. | ||
Tuesday Apr 22 | ||
| Yoga 1:00:00 [2] | |
| rhr:66 slept:8.0 weight:71.2kg (sick) shoes: Bare Feet / Socks | ||
| Back was aching a bit earlier in the day .... years of dodgy posture sitting in office chairs.
Yoga was just what i needed to straighten me out. Left big toe / ball of foot sore on some of the poses , particularly the modified 'warrior' we did. Now that i'm on about it, was sore after climbing Sunday, and a little achy last night too. Feet check-up appointment in order me thinks. Weighed my self at the gym before class. 71.2 kg .... (down 1.2kg in 4 wks) thought i'd actually gone to about 70kg when i'll, but maybe renewed apetitite / comfort eating of chocolate and cake in the last 10days has fixed that. 11.4% body fat (down about 1% in 4wks) [12%is suposedly 'optimal' for normal males, but elite distance athletes tend to be in the range 7-10%) Feel like this is maybe an approipriate point to start fresh on everything (fitness / lifestyle-wise that is). Need to make time to make a plan. | ||
Monday Apr 21 | ||
| Run 34:30 [3] 4.0 mi (8:38 / mi) | |
| ahr:144 max:152 rhr:72 slept:6.5 (sick) shoes: Asics Gel Trabuco | ||
| Felt a bit faster pace than Saturday's plod. Albeit this run was on tarmac as opposed to gravel path and grass as was the case saturday.
Looking now at the pace, this was a full minute per mile faster, which couldnt possibly be terrain related .... sweet, that means recovery is under way. Nice sunny evening, slightly breezy. Walked both to and from work today as well as at lunch time. Thats 90 minutes I'm almost tempted to put in as training to cheer myself up if nothing else. Legs still sore from Sat tho too... grrr | ||
Sunday Apr 20 | ||
| Event: British Relays | ||
| Climbing 45:00 [3] | |
| (sick) | ||
|
Anyway, Todays distraction from not being at BOC was CLIMBING Something weve both wanted to give a go at for a while. Took the easier option and went to Alien Rock 2. Good fun despite hardly having a clue what we were doing. We both did a number of 0 grade routes and i made a few harder by making my feet follow the colour coding too. Managed one grade 3 out of the blue. Quite tired at the end. We decided we should enquire about some instruction. | ||
| Note | |
| Quads aching from yesterdays run. I cant believe it, sore legs after a short jog. I feel like a novice. What has this virus done to me?
I'm more accustomed to not even being sore after tough/long races ... this is crazy. Still feeling quite lethargic. Needed lots of rests whilst trying to tidy the flat. Making sure to get a half hour of gentle exercise in every day of the week past anyway. Usually it was a walk to OR from work (never both). Walked back from climbing today. | ||
Saturday Apr 19 | ||
| Event: British Long Champs | ||
| Run warm up/down (NOT British Long Champs) 32:00 [2] 3.3 mi (9:42 / mi) | |
| ahr:145 max:156 rhr:80 slept:10.0 (sick) shoes: Asics Gel Trabuco | ||
| Put my HRM on for a while around the flat. Was reading in the high 70's to high 80's (when it usually be 50's and 60's at those activity levels) . They say that you should keep training EASY when your resting HR is 10bpm above normal, so since mine was about 20 i figured i had no option but to stick with the HRM for this little run i was determined to do.
Oh what a dreadfully slow plod it was for a run with average 70% max HR. Each of the laps of inverleith park took 11mins when my 'easy' pace would usually get me round in 9mins no probs http://www.sanoodi.com/route/quirkey/143261/mq-inv... | ||
| Stretching 10:00 [1] | |
Friday Apr 18 | ||
| Note | |
| (sick) | ||
| What a rubbish week!
Where did my energy go. Feeling a wee bit better now than first half of the week but jeez, even the walk from home to work (30mins or less) leaving me knackered for the whole morning. Think i'll try to head out for something, gentle-ish over the weekend. Can at least sleep when i get back if needs be. Trying not to think about missing the BOCs but not much success. Culbin really has to be one of the best areas in the whole country ... doh | ||
Sunday Apr 13 | ||
| Note | |
| (sick) | ||
| Decided to go for a wee walk along the water of Leith with B.
By the time we'd got as far as Dean village (only 2 miles away) i was completely knackered. Rested for a short while then made it as far as the Modern Art Gallery for coffee and cake. Nackered again by the time we got home. There aint gonna be no running for a few days yet....... Lookin like the BOCs are out of the question too..... | ||
| C • Bad luck, Martin. Keep up ... 1 | ||
Tuesday Apr 8 | ||
| Note | |
| (sick) | ||
| Realy knocked for six by this one.
Hardly an ounce of strength. | ||
Monday Apr 7 | ||
| Note | |
| (sick) | ||
| No chance of even attempting to go to work.
Can hardly sit up, never mind anything else. | ||
Sunday Apr 6 | ||
| Note | |
| slept:11.0 (sick) | ||
| Not better today, but at least not worse.
No problems in getting to Edinburgh TFFT Hope I'm a bit better tomorrow. The boss would hardly be impressed at me taking sick leave after four days of compassionate. | ||
Saturday Apr 5 | ||
| Note | |
| (sick) | ||
| Tiredness developed into illness overnight .. doh
Hot / Cold / Headache / Sore Eyes / Aching Muscles all over.... Skipped breakfast with Richard and Laura and went straight to the airport. Problem with B's boarding card so we didnt get to fly .... great No more flights till tomorrow ..... lovely Ryanair insisting we have to buy new tickets .. fantastic Laura to the rescue.... our Knight-ess in shining armour ... well actually in her trusty ford fiesta, so we could stay at theirs the night. At least we turned a negative into some positive in getting to see them. | ||
Friday Apr 4 | ||
| Run 30:00 [3] | |
| shoes: Brooks Vapour | ||
| Had decided i was going to do lamp post fartlek, but once out the door i just wasnt able to muster much energy. Whole body felt increasingly heavy as the run went on and it turned into more of a plod, (despite efforts my to the contrary).
Feeling extra thirsty the rest of the day (usually a sign of an illness approaching) before ending up doing a fine antisocial vegetable impression at friends house in the PM. | ||
Wednesday Apr 2 | ||
| Run (Wexford) 1:05:00 [3] | |
| shoes: Brooks Vapour | ||
| Old haunt running.
Quite a warm day and feeling the need to de-clog and clear my head so went for a longish one. From Coolballow to flyover, along the grass margin of the ring road past Whitford and Quality hotels. Back past the hospital, along John St / School St / Faythe / Drinagh. Had my jacket at about half way.... great... here comes summer. | ||