Training Archive: QuirkeyIn the 30 days ending 2008-09-30:
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| 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 | M | T | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| Run tempo 20:00 [4] | |
| ahr:165 max:170 slept:6.0 shoes: Brooks Vapour | ||
| AM session.
Decided to change the tempo session away from Inverlieth Park and onto a loop on the cycle path around through victoria park (may add link to route later) This route is street lit so it is not really affected by the dark of winter. Hard surface may become an issue in time (will have to see how the knees fare) but has the benefit of more consistent underfoot conditions. Not far off two loops. Second one a fair bit slower (for same hr) but more comfortable at that pace. | ||
| Run warm up/down 20:00 [3] | |
| ahr:150 shoes: Brooks Vapour | ||
| 5mins to WU b4 wee stretch.
2mins ramp-up to tempo pace 13-14 mins (additional loop) WD | ||
| Stretching 15:00 [1] | |
| 2 or 3mins early into run.
Remainder at home after run. Oddly, only forearms tight. | ||
| Cycle 10:00 [3] | |
| Up hill to work | ||
| Core: Stability/Balance (Ab Attack Class) 30:00 [3] | |
| Just made it in the door as class was starting ...phew
Not as hard as the class at meadowbank. A few rounds through old school basics. | ||
| Yoga (Body Balance) 1:00:00 [1] | |
| Well not actually Yoga, but not far off.
This ones got a mix of yoga / pilates / tai chi plus the lights off zone-out meditation type thing at the end. Was nearly snoring. Felt good, relaxed and more supple walking out the door. | ||
Monday Sep 29 | ||
| Climbing 2:00:00 [2] | |
| slept:7.5 shoes: Scarpa - Vision | ||
| Not much roped climbing tonight.
4+ route to warm up. 5+ route pretending to have shorter arms (to see what techniques my partner might use) Another 5+ route pretending to be less flexible in legs (further realism about techniques my partner might use ...tiring) Partner extremely frustrated at lack of progress in climbing skill/ability. Also expressed concern that difference in abilities is stunting my progress. Retreated to spend remainder of the time in the bouldering room trying to 'teach' -break falling/ safe jumping off bouldering wall/ refresh on use of pushers and a few other techniques. | ||
Sunday Sep 28 | ||
| Event: SOL 5 | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Orienteering race 1:20:09 [3] **** 6.8 km (11:47 / km) +230m 10:05 / km | |
| ahr:151 max:167 spiked:15/20c slept:8.0 shoes: Inov8 Mudroc 208 | ||
| SOL at Anagach
Another fantastic area for O. Again, deliberately trying to keep the legs slowed to give the brain a chance. Overall improvement on the errors front compared to yesterday. Wee wobbles in the circle on 2 and 3. In fact went for the 'navigation' option over the track option in a few cases where i would not have otherwise. i.e. treating race as training Swung to the right off my bearing yet again (twice yesterday) on 12 but realised when i hit open / wet my feet. Lost map contact and ran too far on 14 (tried to go round the marsh that others seem to have been able to just leg-it accross) but again relocated to 'full sure' attack second time around. Kite and t-bar almost invisible cos' they were lying flat on the ground at 15 (which i put upright again) Considering 14, it was a good thing i was 1000% sure i was in the right spot. Mental tiredness near the end had me in the circle for no 6 before registering '6' vs '18' that i was actually after. ALways new exactly where i was, just the numptyness factor kicking in. Switched the legs on for the last leg, and suspect i might have got my first 'fastest' leg in ages (yeah yeah, easy leg, others tired etc i know) Interestingly: closer time-wise to the winner today than yesterday by more than a minute. | ||
| C • Sounds like you had a very ... 11 | ||
| Run warm up/down 8:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Stretching 15:00 [1] | |
| 5 before O race and 10 after. | ||
Course 12 - Splits | ||
Saturday Sep 27 | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Orienteering race 1:09:17 [3] **** 6.8 km (10:11 / km) | |
| ahr:152 max:168 spiked:17/20c slept:7.0 weight:70.4kg shoes: Inov8 Mudroc 208 | ||
| Since i have really orienteered properly in months i decided to treat the whole weekend more as training than racing, so deliberately ran slower in order to make the most of 'skills' practice.
Blue course at Lossie I really love O'ing (and running generally) in areas like this. After everything being pretty much bang on where i expected fort he first five controls, i must have relaxed so number 6 put me back in my place. Clean as a whistle to 7 & 8 but then off on my bearing to 9. Relatively error free again all the way to 19. Could see 11 from miles away so thought it was one those deliberate obvious trick controls. May have realised sooner had i generalised the contours rather than picking out smaller detail as i went. 15 was accurate but i probably ran further than needed and chosen attack angle made the target v narrow. Also, not an error as such but straight was not so great accross the open to 16. Path would have saved time. The first attempt at last control (20) was as if the 'sat-nav' had suddenly been switched off in my head. Oh what a mess. Eventually managed a re-location and then was surprised to make a very confident approach second time around. OA: Major errors on 3 controls, and could have made wee technical improvements to 3 more. Estimates on time loss: 6: 1.5 - 2mins 9: 1 - 1.5mins 11: 30 secs 16. 1min 20: 5 - 6 mins The results have me in 4th of 18 despite the go-slow and errors. Most enjoyable Orienteering in ages! | ||
| Run warm up/down 5:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Stretching 10:00 [3] | |
| 5 either side of O | ||
Blue Coures - Splits | ||
Friday Sep 26 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Brooks Vapour | ||
| 5 ew to/from gym | ||
| Core: Stability/Balance 30:00 [4] | |
| @Glenoggle
Mostly basics but trying to hit the 50 reps mark on most exercises Not reverse curl though .... they hurt lots (did 25 there) Short time on plank and a few variants | ||
| Note | |
| BBQ at the house of someone from work in the afternoon, so climbing i originally had in mind was out the window, again.
Not a bad bbq though. Mood picked up when directors left. Not been an easy week for them either. | ||
Thursday Sep 25 | ||
| Run long 1:17:10 [3] | |
| ahr:138 max:167 slept:3.5 shoes: Asics Gel Trabuco | ||
| Really glad to get out of the doom and gloom of the office again this evening.
Interlopers Terrain Run from Castlelaw range. With Andy, Les, Ken D, and Pat Bartlett Passed various bits that i recognized but wouldn't have been able to place relative to each other before. Was good to have a chat and run at comfortable pace together again this week. Apart from getting 'mucked' when crossing very wet bog i quite enjoyed the terrain. Starting to get hungry by the end so beginning to feel slightly tired, so was glad it wasn't any longer. Carpark full of wanna be soldier kids when we got back. If we can keep these up over the winter it will do our fitness levels the world of good. | ||
| Stretching 15:00 [1] | |
| 5 mins after run
10 more at home Upper back maybe the worst bit, probably from too much sitting (working) in the last week. | ||
Wednesday Sep 24 | ||
| Note | |
| slept:7.0 | ||
| Martin is feeling shite!
10 of the 25 people in my office just got the 'bump' I say we all vote 'no' to the 'economic downturn' Boooo! | ||
| Cycle 10:00 [3] | |
| Work to holyrood park, incl reci for 'pacing' exercise | ||
| Orienteering 1:00:00 [1] ** | |
| shoes: Brooks Vapour | ||
| Very gentle jog around hunters bog etc re-running a course from last years training plus pacing practice thrown in. Lost count a few times whilst talking or occasionally accompanying a certain someone who forgot their torch!
Felt good to get back doing this. Decent turn out of smiling faces too! | ||
Tuesday Sep 23 | ||
| Note | |
| No training.
Late getting out of work. Climbing partner unable to go. Lots of 'stuff' to do .... could have done with the exercise to de-stress | ||
Monday Sep 22 | ||
| Run 30:00 [3] | |
| slept:6.0 shoes: Asics Gel Trabuco | ||
| Didnt leave work till near 7, and having not eaten as much as usual during the day i was fading fast.
One cup of coffee and some jam laden toast later and i'm out the door..... in the dark ..eeeeek Water of leith, and 2 laps of Inverleith Park. Very aware of abdominal muscles working on every single stride. (aftermath of yesterdays class) | ||
| Stretching 10:00 [1] | |
| Side abs and Glutes were the focus tonight. | ||
Sunday Sep 21 | ||
| Yoga 1:00:00 [2] | |
| Yoga 'Sculpt' at Meadowbank.
Mix of yoga types with pilates stuff thrown in.... not bad Instructor (Paula) was from the gym that used to be opposite our old flat on Bread St. | ||
| Core: Stability/Balance (Ab Attack Class) 30:00 [4] | |
| Burn baby burn!
Just what i need. Ideally should do at least 2 such sessions a week though. | ||
| Cycle 30:00 [3] | |
| 15 mins each way other side of the 2 classes.
Little bit of ache in r knee for the first few minutes of both journeys. | ||
Saturday Sep 20 | ||
| Orienteering 44:21 [4] ** 5.7 km (7:47 / km) | |
| ahr:160 max:180 spiked:14/19c shoes: Asics Gel Trabuco | ||
| Yeaaayyy
Some Orienteering again at long last. Local Event, Bush Estate Mostly straight forward O, and overall an enjoyable run. Mapping of undergrowth needs a lot of revising as it would have altered my route choice on some legs. No major errors but lack of recent brain practice in navigating meant some of it was rather sloppy. 20-30 seconds lost on each of 2, 14, 18, and longer on both 15, 16. Much better route choices were possible for 12 and 14. Ripped both legs just above the knees with (unmapped!!!!!) brambles, otherwise the running itself was physically quite comfy. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Stretching 20:00 [1] | |
| 10 after O
10+ more at home Lower Back ache almost gone. Still slightly aware of it when driving. Bucket type seats maybe don't help there. | ||
| Note | |
| R knee sore in evening when active past 45% (eg stepping onto a chair to change a lightbulb)
Looks like leg strength exercises make need to make a come back. | ||
Friday Sep 19 | ||
| Note | |
| (rest day) | ||
| Feel like i've done a fair bit of going in recent days.
Rest day called for (though i am tempted to do a little core work later) Edit: No core stuff; Didnt leave the office till 8pm | ||
Thursday Sep 18 | ||
| Cycle 20:00 [3] | |
| ahr:124 | ||
| Work to Corstorphine Hill.
Oh that hill at the end.... | ||
| Run 57:00 [3] | |
| ahr:139 max:162 shoes: Brooks Vapour | ||
| Interlopers Weekly Run
Andy and I joined Ken for a quite enjoyable chat and run round Corstorphine Hill and Ravelstone et al. Nice to get a decent run with a decent amount off off road thrown in. A few mins late starting off and getting difficult to see with falling darkness near the end. Discovered afterwards i got blisteres on both feet in the hollow between inside of big toe and inside of ball. Strange. | ||
| C • hr 2 | ||
| Cycle 19:30 [3] | |
| ahr:114 | ||
| Corstorphine to Home
R knee a little achey second half. Starvin by the time i got there. | ||
| Stretching 20:00 [1] | |
| at home after shower and food etc | ||
Wednesday Sep 17 | ||
| Climbing 2:30:00 | |
| Spent a good while in the bouldering room at the start with B trying to extract 'instruction' from me as to how to do some of the 'advanced' techniques she says i use..... smearing, using pushers, manipulating Centre of Gravity etc
Think we were both tired after the early bouldering as we ended up struggling with 5+ grades (4+ for B) once we got near any ropes. Didnt move up grades very much and eventually got into the swing near the end when B came close to finishing the green 5+ on the 'bumpy' wall section, and I 'demolished' a grey 6a+ next to the main lead climbing wall ( I actually think the grading is slightly out there). Did a few 1 and 2 graded bouldering routes to finish off ... arms gone by then. | ||
Tuesday Sep 16 | ||
| Cycle 20:00 | |
| To & fae work | ||
| Run 32:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Fae Cannonmills to Ainslee Park for Yoga Class
& later: Ainslee Park back to flat | ||
| Yoga (Hatha) 1:30:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Edinburgh Leisure list just said 'Yoga' so i didnt know which type i was in for. Turns out to be Hatha, which is essentially the gentlest type i know of, the one we all associate with 50 yr old women chanting the 'Ommmm' mantra.
Good to get a stretch etc. but not quite suiting to my needs. Got a bit of a fright when the instructor suggested i was a bit 'too bendy' (that's not what my calfs and quads have been telling me for the past 2 days) | ||
Monday Sep 15 | ||
| Cycle warm up/down 45:00 | |
| What's it with Yoga? Classes not on today cos of 'local holiday'. Not for me it aint!
Just a slightly longer easy Cycle than planned instead:From Work (c 7pm), 2 laps of holyrood park, out the meadowbank gate and home via mcdonald road etc Effort level slightly more than 2 but not quite 3 Edit: Aaah, so thats how the mixed intensity thing works ... interesting | ||
| C • holiday 1 | ||
| Core: Stability/Balance 15:00 [3] | |
| at home after cycle... nothing too intense just yet | ||
| Stretching 20:00 [1] | |
| Edit:
Forgot to mention outer upper quads tight. Fit roll to the rescue! Lower end of Hamstrings feeling tight too, but moreso during later stages of cycle. Did other short bouts of stretching during the day too (not timed) | ||
Sunday Sep 14 | ||
| Event: Stirling 10k | ||
| Run race (Stirling 10k) 40:29 [5] 10 km (4:03 / km) vdot: 51.2 | |
| ahr:172 max:185 slept:6.5 shoes: Brooks Vapour | ||
| Nice sunny morning in Stirling with hardly a breeze.
Having checked the route last night and seeing it was an 'out and back' route i expected it would be a tad boring. Twas not quite the case as it was actually nice to meet all the other runners at some time or other during the race, which one would usually miss out on a circuitous route. Got stuck pretty much at the back of the crowd when called to the start. This meant that the first 2 km involved a lot of zig-zag, duck and weave etc. in order to get going. Didnt see the km markers till no 4.. and cant be sure of splits for a few. 4km - 16:55 5km - 20.35 10km - 40.29 Used HRM to pace: First 5km kept just under 170bpm 5-8 nearer 175bpm 8-10 average above 180bpm | ||
| C • Good time! Happy with your... 4 | ||
| Run warm up/down 15:00 [2] | |
| shoes: Brooks Vapour | ||
| 5 before and 10 after race.
Also spent a good while joggin on the spot waiting for start but wont log time for that. | ||
| Stretching 35:00 [1] | |
| 5 b4 race
10 after race 20 mins more at home (including fit rolling etc) | ||
Saturday Sep 13 | ||
| Note | |
| (rest day) | ||
| Rest day in advance of Stirling 10k tomorrow.
Not expecting a stellar performance by any stretch, but partly a fitness measure and partly test of whether i still enjoy such events. Have started considering whether Cross Country is an option for the winter months. Clash with O is the main issue. Professional advice is that my back is on the mend... yay! Need to work on seated posture....big time! Got a few wee stretches to add to the routine. Time to get back to core work now too, so spine is protected in the longer term. | ||
Friday Sep 12 | ||
| Climbing 2:00:00 [3] | |
| shoes: Scarpa - Vision | ||
| Didn't do a lot of bouldering tonight.
Top roped climbing was lots of fun this time, as we did a lot more easier graded routes than usual. Could see progress from another angle this time as the 4's through to 5+ routes on shorter all walls felt like a absolute doddles. (same routes i could hardly complete two months ago). B was shouting at me to slow down on some as she couldn't get the rope through the belay device fast enough. Did a few harder ones near the end, got stumped by that tricky outer corner red 6a, and managed to get a bit further on the salmon 6a+. Came very close to completing a longer olive 6a over next to the main lead climbing wall. (i wonder if there is such thing as a decent hand antiperspirant out there? as that would help... a lot) Happy that my back didn't give me any guff, so maybe on the mend. Getting it checked tomorrow, so hopefully get back to training properly shortly. Fingers crossed..... | ||
| C • Chalk 5 | ||
Thursday Sep 11 | ||
| Run 30:00 [3] | |
| shoes: Inov8 Mudroc 208 | ||
| Particularly short on time today, so meadows lunchtime plod it had to be.
Decided to wear the inov8's so the shoes and feet are more accustomed to each others company, when, if ever, i get to actually orienteer again. | ||
| Stretching 25:00 [1] | |
| Conservative estimate of time only: Various bouts throughout the day.
Lower insert of R triceps, Inner insert of L Pec, and upper inserts of both Lats all still sore after Mondays circuits. | ||
Wednesday Sep 10 | ||
| Stretching 15:00 [1] | |
| Ouch ... lots of soreness from Mondays session now 2 days later.
Discovered that keeping your hips as square as pos during hip flexor stretch makes a BIG difference (mirror helps to do this). | ||
| Cycle 25:00 [3] | |
| Cycle in the rain from Work to Leith Victoria Baths with the intention of attending Yoga class. Then there back to flat.
Had arrived to gym at 18.50.However long wait in queue to check in, plus time rushing to change out of soaking wet clothes, fathom the lockers etc meant the class had already kicked off by the time i looked in the door. Doh! (they don't usually let you in if they've already started) Tried to convince myself i'd do lots at home instead, but the humor i got myself into about missing the class, i wasnt going to get far. | ||
| Stretching 10:00 [1] | |
| Bah!
Actually think would've run if it wasnt raining so heavily... what a 'summer' we've had. | ||
Tuesday Sep 9 | ||
| Run 41:00 [3] | |
| ahr:141 max:155 shoes: Asics Gel Trabuco | ||
| Pre -breakfast run round Inverleith Park.
Knees a bit achey, esp the Right (qauds and itb on same leg a bit tight after training last night) | ||
| Stretching 15:00 [1] | |
| All after the run.
Intended to fit-roll the quads too but got distracted with silly stuff, like getting ready cos i was going to be late for work. Upper back, pecs and calfs and triceps all a bit tight. | ||
Monday Sep 8 | ||
| Run warm up/down 18:00 [3] | |
| ahr:139 shoes: Brooks Vapour | ||
| 12 mins from grassmarket to Cannonmills.
3 mins each way to/from gym either side of Circuits Class | ||
| Exercise Class (Circuits) 40:00 [4] | |
| ahr:115 max:174 shoes: Reebok Premier Lite | ||
| Lead by a strange Italian (i think) lady who likes to use the word 'Team' every 3 seconds.
Supposed to be an hour, but she started 15 mins late and finished 'on time'. Badly laid out circuit with 4 different sets of push-ups one after the other, then elsewhere 4 different sets of abs stuff one after the other. Maybe ok for well trained prof. athletes by not the sort of arrangement to have in a local swim centre drop in class. Sudden stop after two full loops of the wee hall, and straight into stretching when my HR was at about 140bpm!! Crazy stuff Clearly this lady has dodgy qualifications or got them in the 70's and then never bother updating her exercise theory etc. Triceps like jelly for the evening. Likely to be tight tomorrow. Might give this one a miss in future..... | ||
| Stretching 25:00 [1] | |
| 10 before class
5 at end of class 10 more, with fit rolling of ITB at home later Soles and Balls of feet stiff again tonight (last nights climbing no doubt) | ||
Sunday Sep 7 | ||
| Climbing 1:30:00 [3] | |
| slept:10.0 shoes: Scarpa - Vision | ||
| Well managed social drinking helped avoid waking up with a head like a 'box of frogs' .. whoohoo!!
Slept in a bit though. Wee bit sore through the abs and pecs, i assume from hanging on for dear life when karting! Climbing Nice run through clearing all that i tried. Sailed through another 6a i used to get stuck on. Finished off with a long 5+ with continuous overhang over beside the main lead-climbing wall (looking down not a good idea) but was well chuffed to clear that. A little more confident on a few of the techniques this week. Short enough session as we got there 2hrs before closing and took some time getting our membership organised. | ||
Saturday Sep 6 | ||
| Note | |
| Karting: Is more physical than you would think! | ||
Friday Sep 5 | ||
| Cycle hills 55:00 [4] | |
| ahr:149 max:170 slept:7.0 | ||
| Beautiful morning, cloudy but the sun trying to burst through and the absence of wind made it quite pleasant.
WU / WD to and from holyrrod park. 3 laps of 'the seat' pushing all the way, bar the steeper sections of the declines. Timed from parliament /holyrood palace roundabout to the innerost of the two roundabouts by pollock halls. 9:50 9:45 9:55 Full laps were taking just a few seconds shy of 13 mins each Felt good, and combination of nice weather with up tempo music on the nano do doubt helped my performance. Lower back actually feels better after the exercise. I'll happily take that kind of injury over the usual kind any day. Then again better not injured at all. | ||
| Note | |
| What a pants week trainingwise!
Two decent enough sessions and a few other bits of faffing about so far. Work outing tonight, then tomorrow is all day Stag duty, and Sunday will no doubt therefore be taken up by recovery efforts. Will miss some great O-ing this weekend, as two weeks ago. Dont like the look of this trend. Pants to that! May as well just enjoy the go-karting, beer and skittles when they come i suppose. | ||
Thursday Sep 4 | ||
| Note | |
| (injured) (rest day) | ||
| The motor has been in the garage for 3 days now.
Wee bit worried about the bill for that! Was supposed to go climbing tonight but no car, no Ratho. Mooted going to alien rock, but between back pain and massive hunger when i got home, decided to call it a rest day. On the plus side, on account of this i did get lots of other 'stuff' cleared off the lengthy to-do list. | ||
Wednesday Sep 3 | ||
| Run 42:00 [2] | |
| ahr:135 max:148 shoes: Asics Gel Trabuco | ||
| AM Easy run on cycle paths between the flat and Leith
Started making an effort to bring standard easy run up from 30 mins to 40(+) May not always be possible (eg lunch hour from work) but the small increase should bring some returns. | ||
| Stretching 10:00 [1] | |
| 5 @ 5 mins into run.
5 more after | ||
| Massage 2:00:00 [0] | |
| edit: dont want time for this showing as 'training' so level 0 it is.... 2hrs of it though i only paid for one ...I am now utterly convinced that Jane is a nutter!
Brought my bike to work in the morning with intention of going to Yoga out at Craiglockhart after work. Was reminded by my work calendar of Massage booked in for tonight, so very glad i'd got up to run in the morning. Forearms, lower back and hip flexors a bit knotty. Legs etc in good condition aparently. Advised that lack of core work / yoga lately has been bad for postural muscles etc, but doing less high impact classes and weight training has been good for previous problem areas. (quads , calfs etc) | ||
Tuesday Sep 2 | ||
| Note | |
| slept:7.5 | ||
| Had training / seminar thing in Glasgow, so decided to bring the car, give someone a lift there and planned to do the Tinto local event, sort of on the way back.
Seminar finished, i realised i forgot to print out the map i had been looking at of how to get there. Having believed i could remember most of the way anyway i headed towards Biggar. Motorway J12 etc. Drove fairly slowly along the road after the first village watching out for a gathering and / or signs/kites etc but to no avail. Very pissed off considering the effort and expense involved. Once i got back home i had stuff to attend to so no chance to train... grrrrrrr!!! Also turns out my map memory was correct. Wonder if they had any signs out, or if i just missed them? | ||
| C • you didn't miss much 2 | ||
| Stretching 10:00 [1] | |
| Back and legs feeling tight from too much sitting on my posterior today.
Still a slight nip every now and then from lower back, especially if i dont sit straight. | ||
Monday Sep 1 | ||
| Cycle 20:00 [3] | |
| Seafield to Work after dropping the van back to hire place.
Weird... hardly any traffic on the road. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Brooks Vapour | ||
| to inverleith park WU and back WD | ||
| Run intervals 22:00 [3] 2.5 mi (8:47 / mi) | |
| slept:10.0 shoes: Brooks Vapour | ||
| Farkleg, Fartleg, Speedplay, variable intervals, whatever you call it.
Actually a fun session. First lap was c 100m sprint / 100m jog. Second: High Knees, Heel Flicks, Sideways (jousting) , backwards running, short 5-10m sprints, high jumps, long jumps and the most fun bit: zig zag run either side of alternative trees in a c 150m long row. Ended up slipping and getting covered in mud on one sharp turn, but still great fun! | ||
| Core: Stability/Balance 20:00 [2] | |
| Mostly old usual exercises.
Slightly carefull on some exercises on account of my back. | ||
| Stretching 20:00 [1] | |
| 5 at inverleith
15 when i got home (including some yoga type moves) | ||