Training Archive: QuirkeyIn the 31 days ending 2007-10-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| 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 | W | ||||||||||||||||||||||||||||||||||
Wednesday Oct 31 | ||
| Cycle 20:00 [2] | |
| Home from O-Training at Blackford | ||
| Cycle 20:00 [3] | |
| From work to Blackford Hill.
My O My, that climb up Observatory road. Reps up that would be a great hill training sesion. | ||
| Orienteering (night-o) 40:00 [3] *** 3.2 km (12:30 / km) | |
| shoes: Asics Gel Trabuco | ||
| Only 5 of us there; something to do with being Halloween maybe?
Scottish Champs Night-O this weekend coming A wee 3.2km course, planned by Richard (who couldnt make it). Set of with pairs taking turns to lead .... the follower concentrating on the following leg in order to take the lead / keep moving. I ran along behind Heather and Crawford. Seemed to get around really quickly with most of the stops taken out. | ||
Tuesday Oct 30 | ||
| Stretching 15:00 [1] | |
| Stretch in the morning (5)
and again before bed (10) Had planned to go to Yoga, but after meeting another contractor at the flat today, decided to spend the evening taking up the floor for inspection of the timbers underneath. It's wasnt training, but worked up a sweat none the less. | ||
| Cycle 40:00 [2] | |
| 4x10 mins or so (more if we include time waiting at traffic lights)
To work (am) To new flat (10.30) To work again (1pm) To home (6 ish) | ||
Monday Oct 29 | ||
| Note | |
| slept:7.0 | ||
| Couldnt train on account of travelling down to Birmingham for Interbuild.
Not as sore as expected. Glutes noticeably tight though. | ||
Sunday Oct 28 | ||
| Orienteering race 1:37:47 [4] **** 8.9 km (10:59 / km) +475m 8:40 / km | |
| 23c slept:8.0 shoes: Inov8 Mudroc 208 | ||
| Helping with the start from 9:30 til about 12:15.
Not exactly my most accurate run. Made an absolute erse of No 4 (boulder above a scree slope: i was above the wrong scree slope for aaaages until i realised). V windy in places but not cold. Walked 1/3 to 1/2 of each control from 18-23 as i was completly knackered by then. Despite the unimpressive run, i think its a great area, especially on the hilly open. Mark did well with the course planning. Got my moneys worth anyway. | ||
Saturday Oct 27 | ||
| Strength (Class) (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Second class back.
Decided to keep it 'easy' on the legs but to start building back up a bit elsewhere. (Wanted to save legs for tomorrow's ,hopefully. brown course at SoSOL 2) Warm up 2x3.5kg Squats 2x7.5kg Chest 2x7.5kg Back 2x7.5kg Triceps 2x5kg Biceps 2x5kg Lunge -body weight only Shoulders 2x2.5 / 2x2.5 Abs Squats were fine (the instructor even commented that i didnt look like i was 'working' ) but the Lunges were "pure hell" even without weight (previously it would be 2x10kg or more). Biceps burned alot but i got through it. Tomorrow's brown course might be hard work. | ||
| Run warm up/down (to the gym) 10:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Stretching 20:00 [1] | |
| before and after body pump class. | ||
Friday Oct 26 | ||
| Note | |
| (rest day) | ||
| Got the keys for the new flat today .... woohooo!
Busy with a capital B until the new year now me thinks. | ||
Thursday Oct 25 | ||
| Note | |
| slept:7.0 | ||
| I may be sore and feeling very unfit, but soooo glad to be back properly active. Really missed that endorphine buzz ..... sweet | ||
| Orienteering race (Fight With The Night) 54:40 [4] **** | |
| 24c slept:6.5 shoes: Inov8 Mudroc 208 | ||
| Really interesting course with four loops off the main course. Choice of which way to run both the main and minor loops.
Being Holyrood there was going to be a heavy proportion of climb regardless, So the quad / calfs were really feeling it near the top. Did the course backwards generally. On my third control 9c-9b i went a wee bit astray adding maybe 100m to the leg. Ran loops 4 and 3 the 'right' way round as i figured there would be a greater navigational challenge that way. (FWTN is really training afterall) The route to the last control (no1) coming down the steep hill near St Mary's Loch was tricky with burnt gorse and the slippy slope (even with the super grippy inov8's on). Got a lift home with the Lindsays, which i was glad of as i wasnt so keen on the idea of following original plan of making my way home on foot. | ||
| Stretching 15:00 [1] | |
| 5 mins in morn
10 in evening after o-race. Should have spent a wee bit more stretching than i did, but standing around in the cold wasnt appetising. | ||
Wednesday Oct 24 | ||
| Orienteering (Night-O Training) 45:00 [3] *** 5 km (9:00 / km) | |
| spiked:16/slept:7.0 shoes: Asics Gel Trabuco | ||
| Richard planned again (as all of October sessions) but didnt run; Just dropped off maps and set us going.
8 runners showed up on a fairly cold night. Score session which added a new dimension to it. In pairs as usual, me with Les. We started off a bit headless chicken style, going off more southerly than we should. Once we got the 'noggins' calmed down we started to flow. Our strategy was an O out and back sweep planned to minimise climbs. We got the furthest away controls along the river valley in the process. We made good time on the way back and ended up climbing in the end for one last control before getting back with a minute or so to spare. Penalty points taken into account we got the best score (16) | ||
| Cycle 20:00 [3] | |
| From work (grassmarket) to Blackford hill O-training session
Went a slightly longer route than i needed to to get some distance in. What a drag of a hill Observatory Road is. | ||
| Cycle 25:00 [3] | |
| Had cooled down alot standing around talking after O-training,so the freewheel down the first hill was freeeeeezing. Glad to get pedalling.
Accompanied Crawford for maybe 2/3 the way home. | ||
| Stretching 25:00 [1] | |
| 10 mins in the morning.
10 mins more once home in evening. 5 mins with 'fit roll' on ITBs and Quads | ||
Tuesday Oct 23 | ||
| Run tempo 43:00 [4] 9.3 km (4:37 / km) | |
| slept:8.0 shoes: Brooks Vapour | ||
| http://www.gmap-pedometer.com/?r=1410349
Run with Tim, Les and Al from the gym. A wee bit short of the 10km someone said it was. Probably should have been doing a slower run but i'd have probably had to go by myself to get a decent distance in, not something i'd be too keen to do these dark nights. During the day today my quads and calfs were still tight / sore from sunday's efforts. Pain in my L shoulder stil there too but gradualy easing off with stretching. Calfs especially noticeable where my foot is flexed inwards (ie position you are in just before lifting your heel to toe-off on a stride) Will have to get back to doing those wobble cushion exercises. | ||
| Stretching 35:00 [1] | |
| 10 mins or more in the morning.
15 mins or so after running 5 mins+ during the day at work 5 mins more before bed. | ||
Monday Oct 22 | ||
| Stretching (Ouch!) 20:00 [1] | |
| Quads and calfs ache like hell today.
Slight pain in my shoulder from last night has turned into a constant nag today. Plenty of head/neck/shoulder stretching added to the usual throughout the day. A yoga class would have been the business this evening to help loosen up but the timetable didnt suit... dang | ||
Sunday Oct 21 | ||
| Orienteering race (SoSOL 1 at Culteucher) 1:27:43 [5] *** 9.5 km (9:14 / km) | |
| ahr:165 max:179 21c slept:9.0 shoes: Inov8 Mudroc 208 | ||
| Definitely not fit enough to have done the BROWN course justice but figured i had better start off as i mean to go on for the season.
Windy day, felt quite cold indeed on the open hills. Glad i brought my buff with me as i needed it in the latter half of the run. Quads started to drain after about 45mins. Heart Rate until that point was around 170-175 but then dropped to around 150bpm, even though the percieved effort was actually more from that point on. A number of minor mistakes but nothing huge, maybe 1min loss tops for the biggest error. Not a bad performance considering recent injury and associated lack of training / competition. | ||
Saturday Oct 20 | ||
| Stretching 15:00 [1] | |
| Glutes/periformus a bit on the tight side.
Quads tight too, but no worse than usual for the last week or more. Was expecting calfs to be worse than they were after last nights hard-surface run. | ||
Thursday Oct 18 | ||
| Orienteering race 26:30 [4] * | |
| 21c shoes: Asics Gel Trabuco | ||
| Was standing there for ages waiting to be told to 'GO', but eventually upon asking about it was told to start when i wanted too. As it turns out my stop watch didnt start when i did start running (thought wrongly that i had pressed the button) so i didnt know how long i took. Somehow though, my 'time' is recorded in the results, but no idea how they would have got my time if they were not in fact not recording start and finish themselves. So it sounds to me like my time was from when i got my map (or a few seconds after) therefore recording my time as much longer than I actually took.
That said, with fitness down and not pushing tooooo hard, no way i'd have been anywhere near James, Tom, or Kyle (all officially at least 5 1/2 mins faster.... impressive stuff) Race itself was a very good session; an all too rare midweek test of thinking on my feet, especially with the new area / map factor of having never been to the KB campus before. Beats doing laps of the meadows with a big s#*^y stick! Looking forward to the rest of the FWTN series now too, as the navigation challenges increase in proper darkness from here on in. | ||
| Cycle warm up/down 45:00 [3] | |
| slept:6.0 | ||
| Cycle from work to FWTN, via Bens house to drop off trophy.
Cycle home again then after the Orienteering. Probably could have done with some more stretching. | ||
Wednesday Oct 17 | ||
| Note | |
| slept:7.0 | ||
| Late back to the office from Glasgow. No chance of getting to O training, (regardless of the fact that i've got this planning application to finish off).
Hopefully do FWTN tomorrow tho. I've not been to KB before even in daylight ... should be a good challange. | ||
Tuesday Oct 16 | ||
| Run 30:00 [3] | |
| (injured) shoes: Brooks Vapour | ||
| The wife's birthday; taking her out in the evening, so time fotr training was precious.......Lunch Time jaunt round meadows.
Shock horror ... i got a stitch. Wasnt running at 'pace' or anything, so it was possibly on account of eating about 45 mins before going out. Feeling a bit tight in pecs, upper back and inner thigh, i assume from pump yesterday morning. | ||
Monday Oct 15 | ||
| Strength (Class) 1:00:00 [3] | |
| slept:4.0 (injured) shoes: Reebok Premier Lite | ||
| Couldnt get to sleep at 10 when i thought i was tired. Got up again for some food, back to bed and still couldnt sleep. Up again and did some drawing on the computer till just before 2am.
Tired getting up for the Gym this morning. Cut the weight for EVERY track in half of what i would have used so there wasnt a risk of hurting rib cage. Man, those quads have lost a lot of strength. They will need some work. Seemed fine otherwise, could feel a slight tug (no pain) during abs track. | ||
Saturday Oct 13 | ||
| Orienteering race (Local Event: Bush Estate) 33:30 [4] *** 4.7 km (7:08 / km) | |
| ahr:172 max:180 13c slept:8.0 (injured) shoes: Asics Gel Trabuco | ||
| This area would be ideal for a proper Sprint-O!
Not 100% sure of the time for this (will check once results are published) A few route choices could have been slightly improved, especially if i had been letting rip.. (extra speed along hard surfaces), but as i was deliberately holding back physically, and deliberately running legs to be different from Alistair (we hit the controls together at most of second half), it was a fairly good run. Know i beat Richard (but he'd just run in the pentlands tho), wonder how Tom did (?). I would expect that our new guys and the Uni kids would have scooted around in well under the 30 min mark. Had Hr Set to 90% max (175bpm) but went over at one point climbing a hill. I've definitely lost a sh*t load of fitness over the past 5 weeks, but today i still felt like i could have run heaps faster. No Pain, which is the main thing... so the first of these upcoming SoSOLs might be goers afterall. (sweet !) No expectations for these, maybe Blues or Green for the first two untill i get the fitness up again. Definittely want to get back to doing Brown after that tho' | ||
| Run warm up/down 20 [2] 3 km (7 / km) | |
| shoes: Asics Gel Trabuco | ||
| Got off the bus nearly a km too far along.
Mixed Jog / fast walk from there back and through easter bush to local event. | ||
Thursday Oct 11 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Massage:
Really felt the work on quads, esp close to R knee. Top of calfs and R pec also a bit tight. Top of my back apparently alot better :probably on account of no weight training for more than a month .... lets see if we can build up in a more progressive manner this time round .... easier said than done with my competitive streak / slight impatient personality. | ||
Wednesday Oct 10 | ||
| Walk 40:00 [2] | |
| ahr:120 | ||
| From office at pace to Blackford Hill O traniing (as last week).
Hopefully get back on the bike from next week as ribs have been completely pain free for probably a week now. | ||
| Orienteering (Night-O) 45:00 [2] *** | |
| ahr:140 14c slept:7.5 (injured) shoes: Inov8 Mudroc 208 | ||
| Legs (esp quads) feeling a bit sore all day at work, but eased off once i got moving.
Nice session in great weather conditions.Distance estimation/pacing exercise. My pacing / distance estimation was bang-on in nearly all legs though sometimes i wasnt fully trusting of my pacing, as i couldnt see the feature at first (there were no kites) one control was 10% further than i thought and on other i lost count. We used a 1:5000 map here, but i'm not so sure i'd be as accurate on 1:10k. think the night champs are due to be on 1:7500 scale map (not looking forward to converting to paces in my head from such an awkward scale) Silva headtorch definitely helps, particularly in confidence of footfall. It allowed striding out in terrain making the experience much more enjoyable. Cant decide whether the 10w or 20w bulb gives the best light though. One seems better for general visibility and the other, picking things out in the distance. | ||
Tuesday Oct 9 | ||
| Note | |
| Calculating Hr Zones:
Theoretical max 220-30 (age)= 190 Resting HR = 42 Working Range (42 to 190) ~ 152 Zones = RHR + (relevant % of 152) Easy / Recovery / Long Runs 60-70% = 130-145 General Training Runs 70-80% = 146-160 Tempo / Threshold Runs 80-90% = 160-175 Speedwork (<1000m) 90-100% = 175-190 | ||
| Run warm up/down 10:00 [2] | |
| ahr:140 shoes: Brooks Vapour | ||
| Run 45:00 [3] 5.36 km (8:24 / km) | |
| ahr:151 max:167 slept:7.0 (injured) | ||
| http://www.gmap-pedometer.com/?r=1379151
With crew from Gym Running Club. Only six folk showed up so i ran with Al who'd just done Berlin last week. He seemed happy i was running a slower pace (70-80%) compared to my usual burn up. Slight tired feeling in my quads when i stopped at the end. Not something I'm used to in that particular muscle group. me is thinking this come-back may take a while. | ||
| Stretching 15:00 [0] | |
| Tight bits all over. Throwing those stones (whilst in a foul mood) on Sunday seems to have used a large number of muscles. | ||
Saturday Oct 6 | ||
| Run 43:00 [2] | |
| ahr:128 max:144 slept:8.0 shoes: Brooks Vapour | ||
| Early morning saunter around the 'Burro' near Kilmore with Brian. Hr was barely ever even in the 60-70 zone (almost all below) whilst Brian had to work fairly hard at that pace; And i didnt consider myself fit at all before this.
Felt v good, relaxed, and no trouble from ribs at all. GREAT.... | ||
Wednesday Oct 3 | ||
| Walk 35:00 [2] | |
| (injured) shoes: Inov8 Mudroc 208 | ||
| Walk to Blackford Hill (at pace) from the office.
Yeah I know, it's not proper training but until these ribs is a fix-ed...... | ||
| Orienteering (Night-O) 45:00 [2] *** | |
| slept:7.5 (injured) shoes: Inov8 Mudroc 208 | ||
| Since Richard planned this time round (i did last 2 weeks) it's the first bit of decent night-o i've had for six months or more.
First test of the new Silva bad boy. Very good light over a reasonable distance (which may even have been hampered by the rain). Certainly not making night into day but i can see how it will allow me to run at a decent pace. The session itself was two loops in pairs. I ran with Jeanne (?) who is new to the club. We took it fairly slow, firstly on account of my ribs and also as i was trying to teach / refresh basic skills with Jeanne. We tended to over-run which is not usually a problem for me at night. There were 7 folk there in all (all M/W21s believe it or not) Not a bad turnout for a rainy Wednesday night. | ||
Tuesday Oct 2 | ||
| Note | |
| slept:7.5 (injured) | ||
| As good as signed up for this Level 3 coaching course in December now.
Wasnt expecting to be able to do this till Oct 2008. It's a bit of a journey to get there, but should be worth it. Should help to give the O club more scope in both the Adult and Junior training sessions. Lets hope there's not too much 'homework' invloved however; the Level 2 was a be-atch for the amount of work required (which we didnt know about until we got into the course). Wouldnt want it to get in the way of work on this new flat of ours either. | ||
Monday Oct 1 | ||
| Cycle (Gym-Stationary Bike) 20:00 [3] | |
| ahr:143 max:149 slept:7.5 (injured) | ||
| Started with the cycle first today. Was actually a bit of test to get HR up to 60% compared with starting on treadmill on Saturday. Getting bored by the end of the treadmill part, but at least in the gym there's some eye candy around ! | ||
| Run (Treadmill) 20:00 [2] 120 km (10 / km) | |
| ahr:144 max:149 (injured) | ||
| Cycle warm up/down 5:00 [1] | |
| (injured) | ||
| Core: Stability/Balance (Wobble blob and stretchin) 15:00 [1] | |
| (injured) | ||
| Cross body glutes / pirenuem stretching maybe not a good idea just yet. | ||