Training Archive: QuirkeyIn the 31 days ending 2008-01-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||
| 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 | H | ||||||||||||||||||||||||
Thursday Jan 31 | ||
| Stretching 35:00 [1] | |
| Stretching and 5 mins of wobble cushion.
Needed it. | ||
| Run warm up/down 10:00 [2] | |
| Jog / V. Fast Walk up the hill to the gym | ||
Wednesday Jan 30 | ||
| Orienteering 28:00 [4] ** | |
| shoes: Brooks Vapour | ||
| Club Training, Ricarton. Fairly good weather (slight nippy breeze)
Great session. In pairs again, one person leading, the other being dragged along whilst working out route to the subsequent control. I was with Richard, and so ended up going at a good pace: blistering in places. It was really good challenge for the brain working at such pace. Feel like i get much more out of that kind of session cos you end up pushing your limits both mentally and physically. Again, great session. | ||
Monday Jan 28 | ||
| Orienteering 55:00 [3] * | |
| slept:6.5 shoes: Brooks Vapour | ||
| ESOC Social: Burns Supper
Hunting Hydrant signs on lampposts. Black and white photocopy lead to trouble seeing control circles and hence badly planned run. Not pushing very hard though. Didnt stretch near enough after so not recording any. Always an enjoyable social phenomenon. | ||
Sunday Jan 27 | ||
| Cycle 1:30:00 [3] | |
| Cycle 50 mins easyish out to Dreghorn and 40mins slightly more intense back to home later. | ||
| Walk 1:30:00 [2] | |
| Checking out map and control sites for CSC planning
There longer than this, but i reckon that was about the amount of time spent actually walking. Lots of map corrections needed for new fences in particular. Luckily most have stiles so shouldnt prove insurmountable problems for course planning purposes. | ||
Saturday Jan 26 | ||
| Event: Edinburgh Big Weekend | ||
| Orienteering race 47:49 [4] * 6.3 km (7:35 / km) | |
| ahr:164 max:182 spiked:25/30c slept:7.0 shoes: Brooks Vapour | ||
| Edinburgh City Race: One star for street O? Whoever designed the rating system has never done a race like this then.
What a fantastic fun event. From the cheering squad of locals hanging out their council flat windows in Dumbedykes (spelling?), to the various reactions of people on the street, to the sooo different but still brain burning and body testing course ..... I loved every minute of it! I'll never forget that moment of upon seeing a "wine-o" slouched near a control, hesitating to approach, then deciding to start planing my next leg before nipping past, hoping not to get bothered.... only then realising that it was in fact Alison with her camera who by this time i'm sure got a wonderful pic of me 'standing still' whilst Orienteering..... oh no disaster .... there's goes my cred if that one ever gets out !!!! The race itself, taught me to a) look up, (eg no 7) this city works in complex 3d b) avoid having to run 'down' steps .... up steps is fine and down slopes are fine but running down steps is sooo slow. c) Simplify your route: less thinking means more speed and/or better control flow. d) the less changes in direction the better for runnig speed e) as per normal orienteering, run your own race and try to ignore others (including wine-o's / paparazzi !!!!) So much for the plan to cruise around, as by control no 2 i was trying to get away from someone, then someone else. Energy gone and dramatic slow down required from about half way to no 13. Something like 12 mins down on the winner (Murray) so not too bad. I miss being properly fit, but definitely enjoyed getting out. | ||
| Cycle 30:00 [2] | |
| Cycle to and later from orienteering. | ||
| Run warm up/down 5:00 [2] | |
| shoes: Brooks Vapour | ||
| Stretching 10:00 [1] | |
Friday Jan 25 | ||
| Note | |
| Sooo wanting to get out and about, but combo of current athetic fitness levels and not being fully over this dose i'm also feared of overdoing it.
Farting about, up and down the hill on the bike in the last few days has not been worthy of counting as training. At least i should be ok to get round tomorrow. Wont push it, just try to find a nice smooth cruising speed and enjoy the event. Maybe some core / balance stuff in the gym after work tonight might be ok. Really have to get out into the Pentlands for CSC planning over the weekend .... that will probably have to be Sunday then ...hail rain or snow... oh no! I think a motorvehicle may have to be aquired sometime in the coming months.... really getting tired of the limitations of public transport in relation to my Orienteering. | ||
Wednesday Jan 23 | ||
| Orienteering 40:00 [3] ** | |
| shoes: Asics Gel Trabuco | ||
| Club Training, Ricarton.
Torrential downpour coming up to 7pm stopped / eased just in time. 2 groups of three in opposite directions, 'trying' to practice map memory in turns on alt legs. Good planning by Richard, about 3.7 km (i think) with plenty of tricky route choice legs. Hopefully the practice will help for Saturday. Note to self ... need to check Sprint-O Rules /ISSOM symbols etc. | ||
Monday Jan 21 | ||
| Strength (Class) (AM class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Kept the weights on the light side.
Warm up 2x3.5 Squat 2x12.5 .... Some to spare there Chest 2x8.5 ...... Ouch ... Dang I've lost a hella lot of strength Back 2x8.5 .... no bad ... wide grippers burn though Triceps 2x5 Biceps 2x3.5/4.5 .. felt like a girl ... big time Shoulders 2x4.5 Abs 5kg Good to be training at all, despite poultry levels of fitness | ||
| Stretching 10:00 [1] | |
| Bit extra on legs after pump class.
Surprised to see talent in the gym at that hour .... i thought pretty people usualy slept in. | ||
Wednesday Jan 16 | ||
| Note | |
| slept:7.5 (sick) | ||
| Stayed home sick Monday and Tuesday.
Might as well have been at work on Monday considering the noise and front door left swinging open over and over ... raaaagghh Hopefully on the road to recovery now.... feel a bit healthier anyway. Frustration / stress definitely abound at the Mo: Renovations still not near finished Need to shower at the gym every day Cant use my home computer Above hampering progress on CSC planning. Serious pile of big projects to get through at work now. All bunged up etc (sick) Cant train ( losing my daily stress relief / chill out time) Losing even more fitness (4 months of duff / non training now) List goes on .... raaaagh! | ||
| C • oh well 1 | ||
Friday Jan 11 | ||
| Note | |
| (sick) | ||
| Bleeuuugggghhhh!!!!!!
Even stretching feels like a labour. Should be home in bed. No point. Builders still making noise and mess there. | ||
Wednesday Jan 9 | ||
| Note | |
| (sick) | ||
| No training for M today ..... feeling well smothered.
Thats what i get for begin sociable, standing about in the cold (whilst doing that stretching) last night... | ||
Tuesday Jan 8 | ||
| Run tempo 37:00 [4] | |
| shoes: Brooks Vapour | ||
| Out with folk from the gym. Very surprised whem about 13/14 folk turned up to run in completely rubbish weather. Wet to the skin after less than a mile.
Loop from gym, down broughton st, past tesco, along cycle path, tunnel and out to waterfront at granton, then along past OT before ducking off near the shore to run back along side water of leith. Broke away with Tim and Les quite early on. Tim was dragging us all the way, except for short bits of slow-down to regroup a bit. Tough going for the last mle or two .... felt like half marathon race effort levels at that point. Stood around stretching at te end for a wee bit too long .... feeling the cold by the time i hit the showers. | ||
| Run warm up/down 7 [3] | |
| shoes: Brooks Vapour | ||
| from office to gym in pouring rain | ||
Monday Jan 7 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| First Pump class in a while so kept the weights below what i thought i was actually capable of. ..... maybe a 3.5 intensity on account of that (?)
Didnt use any weigth at all for lunges as that big toe of mine is still giving 'guff' .... hmmmm wonder if i did break it afterall ??? | ||
Saturday Jan 5 | ||
| Run warm up/down 10 [3] | |
| shoes: Asics Gel Trabuco | ||
| home to gym
goota dig out my other trainers from the moving boxes .. doubt it's doing me a lot of good using same shoes for so long. | ||
| Run hills 47:30 [3] | |
| shoes: Asics Gel Trabuco | ||
| From Gym around holyrood park. Clockwise from parliament, following the wall on the northern edge and then around radical road around SW section.
Slippy enough, and expect it to get worse by the end of feb before it will start drying out again. Felt like it was taking alot of effort just going up over the first wee knoll in the playing fields area, but fine as i warmed up. Radical road felt relatively easy (not 'easy' ..... 'relatively easy' ok !) Still the remnants of few a 'snow-people' about. New Gore gloves definitely got good windproofing. | ||
| Stretching 10:00 [1] | |
| Abs feeling taut .... did do 30's instead of 20's on a few exercises yesterday. | ||
Friday Jan 4 | ||
| Gym 1:05:00 [3] | |
| shoes: Reebok Premier Lite | ||
| 10min go on one of these wierd new walker things (with scisors movement twin treadmills)
10 mins Bike 10 mins Rowing Abs /Back / wobble 10 mins Stretching | ||
Thursday Jan 3 | ||
| Run 30:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Lunch time jaunt from the office with usual double lap of the meadows. Snowing, so fairly cold. Wore all my Gore stuff including new christmas gloves.... toasty.
Both calfs aching a bit in the afternoon .... strange after such an easy run. | ||
| Stretching 10:00 [1] | |
| Little extra on quads, and loads extra on calfs (esp bent leg).
Lots of short stretches during the day (not included in time here) on my upper back and neck ..... suspect that new abs exercise yesterday for tightness there. | ||
Wednesday Jan 2 | ||
| Stretching 15:00 [1] | |
| Extra on bent leg calf stretch (area tight after that belter rounf holyrood a few days ago) | ||
| Run warm up/down 10:00 [3] | |
| to gym from home | ||
| Gym (Ski-Cross Machine) 30:00 [3] | |
| ahr:145 max:165 | ||
| Running jacket in the wash and a bit nippy outside so went for the indoors option just this once.
Kept hr above 135 for most of the time. | ||
| Core: Stability/Balance 25:00 [3] | |