Training Archive: QuirkeyIn the 31 days ending 2007-08-31:
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| 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 | H | F | ||||||||||||||||||||||||
Friday Aug 31 | ||
| Note | |
| (rest day) | ||
| Fishing trip through work.
Very relaxing, but ultimately not for me. I couldnt find the time. Kayaking on the other hand ......being on the lake brought back good memories of doing that before.... | ||
Thursday Aug 30 | ||
| Run 35:00 [2] | |
| ahr:140 max:148 slept:7.0 shoes: New Balance 718 | ||
| 'Easy' run in the morning (Inverleith Park)
Seemed to take lots of effort to get Hr up into the 60-70 zone, but fine once i got up there. | ||
| Massage 1:15:00 [0] | |
Wednesday Aug 29 | ||
| Strength (Class) 1:00:00 [5] | |
| shoes: Reebok Premier Lite | ||
| Not the most spritely I've felt in that class.
Just about got through the lunge track with 2x10kgs on. Had to do half the tricep push-ups from my knees. | ||
Tuesday Aug 28 | ||
| Run hills 50:00 [4] | |
| shoes: Asics Gel Trabuco | ||
| Was on a high after passing driving test in the morning.
Great, beautiful sunny evening for doing Hills around the back of Calton Hill.Fantastic views over Edinburgh from up there! 6x500m (Effort up and jog back down) I was leaving most of them well behind. Pete (?... ILA's boyfriend) was usually 12-20 seconds behind with Al and Robert not far behind him. | ||
| Stretching 10:00 [0] | |
| Needed it after those hills.
Glutes still tight from the weekend training. | ||
Monday Aug 27 | ||
| Core: Stability/Balance 50:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Bike was punctured so i had to do this shortened session instead of a full hour gym class in order to get a bus accross town to meet Richard.
| ||
Sunday Aug 26 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Ball of R foot a bit sore again in the morning... sorted with golf ball treatment.
Legs feeling stiff on stair desents only really. | ||
Saturday Aug 25 | ||
| Run long 2:00:00 [2] *** | |
| ahr:146 shoes: Asics Gel Trabuco | ||
| 2hr total run.
30mins each way to/from Corstorphine Hill (1hr total). HRM set to 60-70% each way. http://www.gmap-pedometer.com/?r=1260067 60mins Orienteering Practice without compass (own course from condes) HRM set to 70-80% but often above this. Was a little unsure about the distance before setting off. Considered, cycling to corstorphine and only runningthe o-course there but that seemed like too short a session. I knew the alternative would push my limits a bit, but knowing that i need to do more distance training, I decided to chance running all of the way there and back as well as the main session. First half of the orienteering course (heading north) used permanent control positions and second half on own selected features. There is no doubt that the area is mapped to winter vegetation. Man-eating nettles everywhere !!!! (Glad i wore the long leggings) Difficult to access some control locations (especially my own ones) Found using the new HRM good for keeping my speed down on the way out and up (when i was tired) on the way back. Fairly stiff after i got back (especially in the Glutes,Lats and Triceps) but probably , at least in part, on account of weight training yesterday. R Knee also a little achy about an hour after training. Looking forward to the rest day tomorrow (must stretch though) | ||
Friday Aug 24 | ||
| Strength (Class) 1:00:00 [5] | |
| shoes: Reebok Premier Lite | ||
| Feeling a bit of that Friday energy high. Glad to be out of the office for the weekend etc......
Stuck the 4x10kgs on for the squat track, Comfortable.... Get-in! On the other hand those darn biceps are still stuck at 2x5kgs....just survivde that ... how long must this go-on? Usual 10min of extra stretches after class. | ||
Thursday Aug 23 | ||
| Run intervals 45:00 [4] | |
| ahr:140 max:162 rhr:44 slept:7.0 weight:32.7kg shoes: New Balance 718 | ||
| Jog to/from Castro Hill
3x400m sprints as part of a 'team relay' training session. 1min 20secs /400m effort & 3min rests Knees a little achy on the jog back Time to retire those shoes NB shoes? | ||
Wednesday Aug 22 | ||
| Gym (Weights / Abs/ Stretching) 45:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Probably woulnt have been good to do legs (as per body pump) so just did a free weight session on upper body. | ||
Tuesday Aug 21 | ||
| Run tempo 46:00 [4] 5.6 mi (8:12 / mi) | |
| ahr:165 max:174 slept:6.5 shoes: Asics Gel Trabuco | ||
| Ran from the office to the gym. 8mins despite back on back and crazy amount of people around for the festival
5.6 mile loop via Bruntsfileld Links in under 38 minutes, despite slowing down in places so the new guy didnt get lost. First run with new HRM. Anaerobic Threshold seems to be somewhere between 169 and 174 bpm. 15mins of stretching afterwards. | ||
Monday Aug 20 | ||
| Yoga (Body Balance) 1:00:00 [1] | |
| shoes: Bare Feet / Socks | ||
Sunday Aug 19 | ||
| Strength (Class) 1:00:00 [5] | |
| slept:7.5 shoes: Reebok Premier Lite | ||
| Extra 10mins of stretching after the class. | ||
| Cycle 1:00:00 [1] 15 km (4:00 / km) | |
| Casual Cycle with Barbara | ||
Saturday Aug 18 | ||
| Cycle 50:00 [3] | |
| shoes: Inov8 Mudroc 208 | ||
| Cycle to and from Local Orienteering Event | ||
| Orienteering 42:00 [4] *** 4.2 km (10:00 / km) +200m 8:05 / km | |
| shoes: Inov8 Mudroc 208 | ||
| Blackford Hil and the Hermitage -
Training session as part of a Local Event - Control Flow (Plan the following leg before getting to the next control) | ||
Friday Aug 17 | ||
| Core: Stability/Balance (Core (Abs and Back)) 45:00 [4] | |
| shoes: Bare Feet / Socks | ||
| Missed Yoga class, so opted for Core session.
Threw in a some press-ups. Extended peroid of stretching at the end. | ||
Thursday Aug 16 | ||
| Run (Meadows Lunch Hour Run) 30:00 [2] 4.0 mi (7:30 / mi) | |
| shoes: Asics Gel Trabuco | ||
| OK
Unusually firm under foot. | ||
Wednesday Aug 15 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Went a bit lighter (75%) on the legs track on account of last night's session.
Could still really feel it burning. Good morning wake-up. V hungry afterwards. | ||
Tuesday Aug 14 | ||
| Run (Intervals) 1:00:00 [4] 7.0 mi (8:34 / mi) | |
| shoes: New Balance 718 | ||
| Gym Running Group
Jog to/from Inverleith Park 4x1500m loops with 1 minute rest. 5:25 / 5:29 / 5:24 / 5:20 (Average 05:24:30 !!!!!!) Previous best single time was 5:26!!!!! It would appear that recent tapering had an effect!!! | ||
Monday Aug 13 | ||
| Note | |
| (rest day) | ||
Sunday Aug 12 | ||
| Run long 1:15:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| With Brian. Jogged to Holyrood Park. One easy lap of park. Steady pace home.
Brian cycled my bike between flat/ park and back. | ||
Saturday Aug 11 | ||
| Note | |
| (rest day) | ||
Friday Aug 10 | ||
| Orienteering race 1:15:30 [5] **** | |
| shoes: Inov8 Mudroc 208 | ||
| Day 5 of Scottish 6-Days:
Running across the open areas was fairly fast but tiring. Navigation was spot on until i got back into the forest. lack of forward planning meant having no attack point trying to find a boulder in a reasonbly complex boulder field. Ended up dropping down to relocate off a fence about 200m away. The following leg was slow too as i walked most of it trying to pick off fine detail / features. Overall this was a better performance than yesterday. This proves again that my fitness is superior to my navigation. Its frustrating to be further down the results table than people i know who dont train at all. I really need to work on that navigation. | ||
Thursday Aug 9 | ||
| Orienteering race 1:12 [5] **** | |
| shoes: Inov8 Mudroc 208 | ||
| Day 4 of Scottish 6-Day Orienteering
The area was flat overall (forest on small sand dunes) so the going was physically easy and therefore fast. I didnt pick up until well into the race that the contours were at 2.5. so i kept over running for the first 4 or 5 controls and therefore wasted a lot of time. Dont think i've ever run on a 'proper' o-map that wasnt 5m contours. Overall, however a very enjoyable run in a pleasant forest. Got to practice that navigation (and check map info in future !!!!) | ||
Wednesday Aug 8 | ||
| Note | |
| (rest day) | ||
| Travelling up to Aviemore for my little part of the Scottish 6-Days | ||
Tuesday Aug 7 | ||
| Run warm up/down 30:00 [2] | |
| shoes: New Balance 718 | ||
| Easy jog to/from and 1 lap of Inverleith Park
Plenty of Stretches | ||
Monday Aug 6 | ||
| Note | |
| (rest day) | ||
| Rest Day prior to Scottish 6-Days runs (Only doing 2 of 6 unfortunately) | ||