Training Archive: QuirkeyIn the 31 days ending 2007-12-31:
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| 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 | S | S | M | |||||||||||||||||||||||||
Sunday Dec 30 | ||
| Core: Stability/Balance 50:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Abs, Back, Wobble, Fit Roll etc
Also single set of reverse butterflys, pull overs, close grip press, tricep extensions, shoulder press (all balancing on fit ball), alternating bicep, hamstring curl. Three sets of leg extensions (top 30 deg of movement range) | ||
| Stretching 20:00 [1] | |
| lots on quads in particular ...... Jane said they were on the tight side on Thursday. | ||
Saturday Dec 29 | ||
| Run tempo 37:37 [4] | |
| shoes: Asics Gel Trabuco | ||
| From gym, down behind waverly and into Holyrood park vis parliament entrance. CW Loop of park, mostly on the road round the back, then onto grass from top of castro hill.
Could feel my glutes and lower back getting tighter once i'd gotten to the top of the main drag of a climb. | ||
| Run warm up/down 10:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| From flat to gym with bag on back. | ||
| Stretching 10:00 [1] | |
| shoes: Bare Feet / Socks | ||
| A little extra on those glutes. | ||
Thursday Dec 27 | ||
| Gym 1:00:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Jog from home to gym with bag on back.
Core, wobble etc as usual with some work from fit ball base thrown in.(Even a few dumbell exercises balancing on ball) | ||
| Stretching 10:00 [1] | |
| Need to do more of this stuff generally.... or just get back to doing the amount i was doing untill 8 weeks ago.
Massage Tonight after training. Quads tight and funny knots between shoulder blades .... from using power tools Jane thinks. | ||
Wednesday Dec 19 | ||
| Cycle 20:00 [3] | |
| 5 up the hill to the gym and then another 15 on stationary bike | ||
| Core: Stability/Balance 45:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Abs / Balance / Stretching
Really felt like doing a mad jumping about class, but errred on the side of caution on account of the toe, (which is at least improving). V hungry now.. must go | ||
Sunday Dec 16 | ||
| Orienteering (ESOA Kids Training) 1:00:00 [1] * | |
| slept:8.5 shoes: Asics Gel Trabuco | ||
| Jogging around with a pair doing TD2 training. Easiest coaching session to do yet (as we had a very good adult / kid ratio).
Sudden cold snap upon us now.. glad i brought my gloves. | ||
| Run 35:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Home from kids training at MES.
Left the road to go down a path to join the roseburn path, but didnt think to switch my head torch on. Tripped up on sudden large bump in the pavement. Stubbed my L big toe really hard then fell ripping my elbow open and tearing my good Gore top in bits .....grrrr. Endorphines must have helped get me the rest of the way home without tooooo much pain, cos 'man' did my toe start to hurt once i cooled down inside afterwards. Wife's parents arived in town today and insited on taking us out for dinner. The walk from the flat to stockbridge was'nae pleasant. | ||
| C • Toes 1 | ||
Friday Dec 14 | ||
| Core: Stability/Balance 30:00 [3] | |
| slept:5.5 shoes: Bare Feet / Socks | ||
| AM Gym session. Hell waking at 6am this morning up as i'd been up till 00:30 last night stripping wallpaper and marking bathroom fixture set-out etc.
Abs / Back / Balance / Fit Roll /Stretching Office christmas party today .... gotta keep it under control ..... way too much to do to risk losing tomorrow on a hangover. | ||
Wednesday Dec 12 | ||
| Run hills 15:00 [3] | |
| slept:7.0 | ||
| Run from home to work, bag on back, up that looooong drag of a hill. | ||
| Cycle 35:00 [3] | |
| 15 mins from work to O-training at MES
20 mins after drinks to the flat. | ||
| Orienteering ('Forest' Loop) 20:00 [2] ** | |
| Jogged around with Les and Crawford. Tried to sit back, collect tick off features as we went, and let them navigate. | ||
| Orienteering ('Urban' Loop) 7:20 [4] ** | |
| shoes: Asics Gel Trabuco | ||
| Belted it around the loop i'd planned around / through the 'labrynth' of Mary Erskine School Buildings.
Realised that i can travel much faster up flights of stairs than down them. Practiced planning my routes so as to have smooth run through entry to exit of control sites. Sharp changes of direction avoided where possible seemed to help keeping speed up. There was was a parent teacher night or some semi formal gathering going on and we got a few surprised looks from people walking about the campus. The last official weekly training sesion until the new year. Nice to relax for a few scoops with a few folk afterwards. Think we need more of that (social interaction that is). | ||
Tuesday Dec 11 | ||
| Core: Stability/Balance 30:00 [3] | |
| Short AM session in the gym.
Not very high reps as the lack of recent consistent training fitness shows through. made sure to get some 'wobbling' in though | ||
| Note | |
| slept:6.5 | ||
| Planned to cycle a bit in the evening after work but my bike lock key broke in the lock .... doh..
All i could do was walk home. grrrr | ||
Sunday Dec 9 | ||
| Orienteering 30:00 [3] ***** | |
| shoes: Asics Gel Trabuco | ||
| Putting out controls .... in a forest i've never been in with a Brown-only map....... not easy. | ||
| Orienteering 30:00 [3] **** | |
| Twice round a course planned by the other group .... 'using generalised contours' for navigation (Brown only again). Trying to make things more realistic for the other coach, so behaved (orienteering wise tha is) in a manner of someone just reaching TD5 ability (so not switching all skills on completely)
Loose navigation along the top of a flat area meant i ran well past one control. Easily identified catching feature meant no probs bouncing back to right area. Off with my 'loose' bearing to penultimate control too. Switched on for the second loop though. | ||
| Orienteering 20:00 [3] **** | |
| All tracks and paths switched off on the map for a long leg (doubler) session. Well planned i think as it was a challenge. I tried to run fast but probably too soon after lunch to get the best out of myself (maybe 20 mins). Was probably still the fastest around the entire loop.
Course leaders did a sample cognative de-brief with each of us after ... really interesting to see the subtlty of questions working so well .... making me see weaknesses in my own run that i didnt realise in my own self analysis. Impressive. | ||
Saturday Dec 8 | ||
| Orienteering 40:00 [3] *** | |
| shoes: Asics Gel Trabuco | ||
| AM session of L3 coaching course. Putting out controls and then a bearings exercise. | ||
| Orienteering 25:00 [2] ** | |
| Put out controls. Coached my pair of guinea pigs on using simple contours for navigation, then ran a loop of the controls, practicing pacing / bearings whilst collecting. | ||
Thursday Dec 6 | ||
| Cycle 20:00 [3] | |
| From Leith Links to the flat. | ||
Wednesday Dec 5 | ||
| Cycle 25:00 [3] | |
| Cycle from Leith Links to work.
Got the lights on my side almost all the way ... stopped at two lights and briefly at two junctions i think. | ||
Tuesday Dec 4 | ||
| Cycle 45:00 [2] | |
| Cycle from Leith to work in the morn and from work via building site (aka our flat) to leith links in evening. | ||
| Stretching 15:00 [3] | |
| Tightening up with lack of stretching lately (usually a habit that goes with training sessions)
Outer edge of R calf still a bit funny after club champs twist ... lack of balance/wobble training probably has it weakened again. | ||
Monday Dec 3 | ||
| 'Alternative' Training 1:30:00 [4] | |
| Shifting stones from the front yard to a skip up the street.
Some of those things weighed .. erm.. lots. Felt like a 'Worlds Strongest Man' contestant tonight alright ....doing that funny waddling walk that they do whilst trying to carry a truck or something .......'cept i was carrying much smaller 'boulders' and have got much smaller muscles... in fact i probably would not make a very 'strong' man at all. On the up side, and to put things in perspective, worlds strongest men cant run..... Absolutely knackered. Slept like a baby that night. | ||
| Cycle 20:00 [2] | |
| From the flat to Leith Links | ||
Saturday Dec 1 | ||
| 'Alternative' Training (Moving Boxes) 1:00:00 [3] | |
| 19c shoes: Asics Gel Trabuco | ||
| Carrying boxes down to the car. (We live on the 3rd Floor)
Split into two sessions in the AM. Legs feeling the brunt by the end of the second session ... glad it was down the way and not up! Didny leave myself enough time to eat properly in advance of Orienteering, not to mention balance out severe cafeine deficiency.... so i wolfed a banana apple and some water on the the drive to Holyrood park. | ||
| Orienteering race (Club Champs) 1:01:00 [4] *** | |
| 19c slept:6.5 shoes: Asics Gel Trabuco | ||
| As defending champion.. i went there knowing that i was not fit enough, to do the job justice. Severe lack of training, recent sleep deprivation, and lack of the 'hunger' that i had last year would not be the best combination.
Dont know my exact time .. just under 61 i'm fairly sure. Not a 'bad' run as navigation was ok. First control was a bit too loose, and leaving no 6 (?) wasted 30 secs or so by heading off the wrong side of a spur trying to find the path end (steep slope). 8 was a bit loose again, aiming off just a wee bit too much, so i was slower in the long grass off the path, so another 30 secs maybe lost on that one. Unexpectedly we were using the old map, so on 16 i went for a slightly safer route than i may have with a new (i.e more accurate) map. Helena suggested afterwards that a slightly more round about route to no 11 may have been faster,which i'm not sure about considering fitness, but otherwise the rest of my controls were probably as good as they could have been. More leg fitness would have made a massive difference, as i'd had to walk bits i used to be be able to 'motor' up a few months ago..... darn renovations... Went over on my R ankle about half way round. Seemed ok after limping about ten strides. Dont know who actualy won yet as we left fairly sharpish once i was finished .... Ray? / Mark? we shall see eventually | ||