Training Archive: QuirkeyIn the 31 days ending 2008-03-31:
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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 | |||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Note | |
| Was supposed to go back to Edinburgh today , but decided to hang on as the doctors didnt give my grandfather a lot of time.
He passed away in his sleep just after 9pm. Glad i decided to stay. | ||
Sunday Mar 30 | ||
| Cycle (MTB) 1:00:00 [3] | |
| Early start with Brian up around Forth 'mountain'.
He let me use his new baby in an attempt to get me hooked on off road. Not having toe clips was a bit odd for me as i found it tricky to shift the back wheel in slow/ trickier terrain. Brakes being the opposite way round to my 'towny' bike wasnt the best for confidence. Started with easier stuff and gradually getting more technical. Final blast down a windy gravel path was exhilarating. Yeah, could definitely get into this .... just need an appropriate car... well any car at all would be a start. | ||
Saturday Mar 29 | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| Curracloe / Raven Point with the missus.
Original plan for mornig run was delayed by torrential rain, so we eventually got there about mid-day. Jog through the woods. She turned back along the beach after this as i continued apace. | ||
Wednesday Mar 26 | ||
| Run 35:00 [2] | |
| Out with 'herself' early on a nice bright and calm morning.
Jogged maybe 3/4 of the time, walked the rest. Feeling a slight niggle just above the outside of R knee. Not sore, just tugging a bit so i'll just need to keep an eye on it. | ||
| Cycle 40:00 [3] | |
| 15 from work to Blackford O-training at decent pace, 'cos i left late.
25 from Blackford to Flat, but easier pace wise but still pumping to keep warm. | ||
| Orienteering 50:00 [3] *** | |
| shoes: Brooks Vapour | ||
| Enjoyable course planed by Mark. High proportion of controls in areas of the map none of us had ever been to. These had even been reci'd by Mark on his bike.
We went for a more direct 'contouring' route to no3 which took us a while trying to find a way through the gorse near the control. One of my "zip along the main track and nip up the slope" strategies didnt quite work as the slope was way too slippy. My pacing seemed a little inconsistent tonight too. Running over early on and running under later. Although maybe its the estimating off the map that's the problem ? Even though the ladies started off after us, they passed us and were waiting in the carpark when we got back. | ||
Tuesday Mar 25 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| New(ish) instructor Phil, despite his slightly annoying accent, has an interesting way of explaining things.
Aparently, postures are just one of the eight limbs of Yoga.... whatever that means. | ||
Monday Mar 24 | ||
| Run 35:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Lap round via Inverleith, stockbridge and Glenogle with the other half. | ||
| Run 32:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Straight after dropping herself off.
Could feel knots in my quads from yesterday's session. But at least they started to ease off towards the end. Route: Tesco cycle path, past (not through) Victoria Park and out in leith somewhere between Ocean Terminal and Western Harbour (see pedometer route). Left along the waterfront and back towards home along cycle path. http://www.gmap-pedometer.com/?r=1726889 | ||
| Stretching 10:00 [1] | |
| Some early into first run, and remainder once finished running for the night.
Quads will need some extra attention for a few days. Later (not timed) : Rolling feet over golf ball | ||
Sunday Mar 23 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Brooks Vapour | ||
| From home to Gym | ||
| Strength (Class) 1:00:00 [4] | |
| More like a 4.5 really, just not full 5 effort though.
wu 2x5kg Squats 2x18.5kg .....Quads on fire!!!! Lower back feelign it too. Bench 2x 8.5kg Back 2x10kg ... i hate sevens Triceps 2x6kg .... dips at the end HURT Biceps 2x5kg Lunges 2x10kg .... lots of gritting teeth there Shoulders - Side raises etc 2x2.5kg disks Sholders - o/h presses 2x5kg bar Abs | ||
| Core: Stability/Balance 15:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Abs tired after class, but all the more benefit squeezing more out of them.
Even wobble cushion hurting quads and glutes. | ||
| Stretching 15:00 [1] | |
| Extra on Hip flexors / quads
Fit rolled both legs.... will be worth it tomorrow..... | ||
Saturday Mar 22 | ||
| Run 1:00:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Jogging / Walking with the missus. cycle path via Victoria Park. | ||
| Stretching 10:00 [1] | |
| On our new 'fluffy' rug, (which my knees like) | ||
Friday Mar 21 | ||
| Run warm up/down 15:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Between flat and Inverleith Park along Water of Leith
WU 7:30 WD 7:30 | ||
| Run intervals 20:00 [5] | |
| shoes: Asics Gel Trabuco | ||
| Intervals up grassy incline (not really a hill) from middle towards northern edge of Inverleith Park. .... just a pip over 200m x10 with jog recovery (generally 75-85 seconds)
45sec 45 46 46 46 45 44 44 44 41 ..... Sweet .... I needed a walking recovery back to the start after pulling that one out of the bag) http://www.gmap-pedometer.com/?r=1718392 | ||
| Stretching 15:00 [1] | |
| Included 'fit rolling' my back, and 5 mins of gentle stretches with missus after her exercises. | ||
| Core: Stability/Balance 25:00 [2] | |
| The missus had wanted to run today, but ran out of sufficient time on account of getting carried away with DIY stuff before needing to head out for evening appointment.
Convinced her to do some 'toning' exercises with me instead. Lunges, Squats, Push-ups, Decent mix of Abs / Back stuff. V easy for me. V. hard for her. Said she likes having her own PT to explain and encourage her with this stuff. I said she wont like it so much when i submit my invoice ! | ||
Thursday Mar 20 | ||
| Note | |
| (rest day) | ||
| Planned lunchtime intervals up Vennel steps was a dead duck on account of client meeting draggin on for 3.5 hrs ~(till 3pm). Too hungry, then shortly after, too full to run.
Evening Sports Massage appointment prevented anything then too. Tightness / 'grissle' in and around ankles and soles of feet aparently. Not sure of cause: possibly lots of running / walking with extra load of backpack recently maybe. Either way, had better deal with the signs now before they become a problem. Time to get the golf / tennis ball out. | ||
Wednesday Mar 19 | ||
| Run 16:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| From the Grassmarket to Blackford Hill with bag on my back.
Surprised to get there that quickly considering my wrong turn a few block south of the meadows. Heat rate monitor in 120-150 range | ||
| Orienteering 50:00 [3] ** | |
| shoes: Asics Gel Trabuco | ||
| Bit faster than usual for Wednesday session, although still a few too many dead stops for best results. Enjoyable session as a sinlge group with different folk taking turns to lead / explaining their navigation out loud. This particular thing of having people explain their though process is good as it encourages everyone to dish out the odd tip / pointer / question. Also usefull in a session like this for me to get a better handle on the varying abilities in the group.
The plan to run the four miles or so home was scrapped in favour of lifestyle balancing (i.e. talking s#!t whilst drinking pints with Richard). | ||
Tuesday Mar 18 | ||
| Gym warm up/down (Rowing) 10:00 [2] | |
| Stretching 10:00 [1] | |
| Whilst waiting for pump class | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| I had forgotten to take my orthotics out of wet shoes on sunday night, then again on Monday, such was my lazy, no brain Monday. So no insoles today 9still drying, but out of bag/shoes at least). Slightly worried about possible impact on legs / back.
PUMP class was jammers. None of the usual 15min gap between classes for set up with this one. Previous class over ran. Then absolute chaos ensued as a mob of folk tried to get their weights out and set up in a mad rush ... all i could do was smile amidst the madness. Some selfish people decided it would be alright to take four (and in one case six) of the light weights to themselves, thereby depriving others any fine adjustment to weights. Had originally got to the gym in a bit of a humour after reading some online comments about Sunday's event, decided to change my plan from Yoga to Pump in order to get rid of frustration. It worked well, or at least it calmed me for the evening. Still dont understand why people didnt bother say things in person. My first event at that level was never going to be perfect, and improvement is likely to be tad difficult without some 'constructive' feedback. Have still to write my official planners comments....hmmmm | ||
| C • I enjoyed my course 3 | ||
Monday Mar 17 | ||
| Note | |
| slept:9.0 weight:72kg (rest day) | ||
| A deserved day of rest from exercise me thinks.
Maybe the legs could have done with something gentle and a good stretch out ... maybe tomorrow... | ||
Sunday Mar 16 | ||
| Walk 2:15:00 [3] ** | |
| shoes: Inov8 Mudroc 208 | ||
| Fast walk / slow running interspersed whilst carrying rucksack of t-bars and SI units etc.
Time flew with event kick off looming. Rab discovered that a control i had put out yesterday went missing, but at least it wasnt toooooo far away to replace it, just a bit of a hike up the hill to get to it. | ||
| Walk 1:15:00 [3] ** | |
| shoes: Brooks Vapour | ||
| Control collecting at good fast walking pace.
Glad to have plenty of volunteers for that. We didnt need them all so some folk got off the hook this time. | ||
| Walk 1:20:00 [3] *** | |
| shoes: Brooks Vapour | ||
| Running out of steam big time whilst out collecting the furthest away of the controls myself (didnt think it fair to ask people who'd run a race to do these.)
Absolutely dead in the legs so running grinded to a walk after less than ten minutes... Walking has rarely taken so much mental effort...hence why i've left intensity at 3..... Oh so glad to get home, shower, eat, and then sleep after a long and generaly successful day. | ||
Saturday Mar 15 | ||
| Run 1:30:00 [3] *** | |
| Fast Walk / Run with back pack on, putting out SI units for the farther away controls. | ||
| Walk 1:30:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Putting out less exposed t-bars closer to Dreghorn end of CSC/T area.
Wife in tow again. Think we both enjoyed walking around this part more than Bonaly, but then 100m less climb would make a difference eh? | ||
Friday Mar 14 | ||
| Gym 55:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (esp top 30%): 4 sets each leg separately
Standing Hamstring Curl: Skateboarder/ cycling action again. Lat Pull Down: Alternate reps front/back Abs / Back / Core etc Wobble Cushion | ||
| Stretching 10:00 [1] | |
Thursday Mar 13 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Jog / fast walk up the hill to the gym. | ||
| Yoga 1:00:00 [2] | |
Wednesday Mar 12 | ||
| Cycle 40:00 [3] | |
| Split in two. Work to Blackford Hill O training, then home afterwards. | ||
| Orienteering 40:00 [2] *** | |
| shoes: Asics Gel Trabuco | ||
| Very cold and quite windy night.
Good fun, shortish Contour only course between permanent controls prepared by Crawford . Quite a leisurely plod bar the odd steep incline and sliding in mud. More people, more ideas, great! | ||
Tuesday Mar 11 | ||
| Run 40:00 [3] 7.5 km (5:20 / km) | |
| shoes: Brooks Vapour | ||
| Easy enough from Gym to Inverleith Park.
3x1000m there. half marathon pace judgement (lots of people in the group running ed half on sunday next) Sat on Tim's shoulder doing 4.10 / km or so. STarted to bucket down hailstones and fierce wind after the first one. Cold as fcuk. Each time, going out-the-way felt slightly too fast to sustain for a full half, but then return felt more like marathon or slower. Doubt i'm much better than 90minute half marathon ability these days anyway..... need much more mileage in the legs to go better than that.... Hmm the Lamm is only about ten weeks away or so. Time for skates on after we get through CSC weekend then. | ||
Monday Mar 10 | ||
| Gym 20:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (focus on top 30degrees of range as per physio reccomendation)
Hamstring cable curls (close to a 'skateboarding' action) | ||
| Gym warm up/down (ROWING) 5:00 [3] | |
| Wanted to do body attack but tokens all gone more than 20mins before class ... grrrr. Gym floor was jammers too.
I hate tis oversubscribed membership strategy they've gone for since Virgin showed up. Rowing warmup anyway .. the one set of equipment that rarely fills ...TFFT! | ||
| Core: Stability/Balance (Abs Class) 30 [4] | |
| OMG ... starting to hurt even before the warm-up was over.
Lots of really good exercises. New version of plank exercise which shall be added to the quirkey abs routine. Hold plank position but touching alternate hips with oposite hand, whilst trying to avoid rotating pelvis of course. So simple yet really challenging. Not feeling at such a loss missing 'attack' after this. Made me see how i tend to sit back a bit training by myself ... group training is much better motivation for pushing limits ... and what more effective way to get fitter faster? Hip flexors might be tight tomorrow. | ||
| Core: Stability/Balance 10 [2] | |
| Wobble cushion exercises, including one leg balancing squats.
Feeling quite strong, despite leg extensions beforehand. | ||
| Stretching 10:00 [1] | |
| Glutes tighter as expected.
Good otherwise. | ||
Sunday Mar 9 | ||
| Walk 3:15:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Pentlands again.
Sun between downpours. Cold wind over the top Wife in tow for part, so a bit slower, but made it more pleasant than by ones lonesome. | ||
| Run 30:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Near the end and aproaching twilight /darkness. Lighter load in rucksack at this point made a difference.
Mostly either sheltered from the wind or with wind on my back so fairly pleasant as running accross such terrain goes. Jumped straight in the car when i got back .... hope i dont regret not stretching. | ||
Saturday Mar 8 | ||
| Note | |
| No time for training on a day like this.
Or does doing stuff in OCAD count as traiining ? Maybe people in California and elsewhere dont need to know other details of my day !!!!!! | ||
Friday Mar 7 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Bucketing down, drenched to the bone by the time i got tot he gym.
Usual instructor suddenly dissapeared for two months, to India for more study i think. Replacement teacher is quite good (pity bout the tash). Could almost convince myself that i'm starting to get the hang of moves now. (or at least the basic ones ....should clarify ... what youre supposed to do, not what i'm actually able to do ... lotus is a long way off....) Decided to jog home in gym gear rather than change into damp jeans etc. | ||
Thursday Mar 6 | ||
| Run warm up/down 14:00 [2] | |
| shoes: Brooks Vapour | ||
| WU Round the block from grassmarket thro west port, along lauriston and down vennel steps back to office (dropped off jacket as it was too warm for it)
WD From top of venell steps east along lauriston, forest road and back into grassmarket. | ||
| Run hills (Steps Actually) 12:30 [5] | |
| shoes: Brooks Vapour | ||
| Felt like i needed a blast rather than do the usual plod around the meadows when i run at lunch time.
more a five than a four really considering the short intensity Efforts up Vennell steps x10 with jog back down Slowest 29 secs Fastest (last) 24 secs Avg around 27secs Recovery c 50 secs each | ||
Wednesday Mar 5 | ||
| Note | |
| Hmmm
I notice that a number of contributers on here tend to include even short 20-30 min walks as 'training'. Surely without walking up the side of a big hill ,Heart Rates would not even climb to 50% never mind the 60% level usually counted as 'base' for cardio. Think i would probably have something like another 4 hours of 'training' every week if i counted walking to and from work. Then there would also be all that morning stretching that i usually dont bother recording either. On another note: now that i'm finally back 'training', will have to get round to forming a program, or at least structuring it all somehow ..... eg Pump the day after a race is not too smart..... | ||
Tuesday Mar 4 | ||
| Core: Stability/Balance 25:00 [3] | |
| shoes: Bare Feet / Socks | ||
| Decided to ditch the original plan of running with gym people, in favour of a shorter 'cross-training' session, which allowed me to get home earlier and get more done on CSC courses etc.
X-planks felt particularly difficult tonight for some reason. | ||
| Stretching 10:00 [1] | |
| Soreness from Sunday's run nowhere to be found tonight.. great!
(Maybe i didnt run quite fast enough ....) | ||
Monday Mar 3 | ||
| Run 30:00 [3] | |
| ahr:138 max:148 slept:7.0 shoes: Asics Gel Trabuco | ||
| Legs feeling a bit tired after yesterday so i opted for an easy AM run from the flat rather than go to AM Pump class.... felt much better by the end.... must have cleared a good proportion of the lactic acid etc.
Club social tonight, but will miss that to see David Gray .... i really need to get all my bits of calendars into one place so this kind of clash doesnt happen so often. | ||
| Stretching 10:00 [1] | |
Sunday Mar 2 | ||
| Orienteering 1:28:30 [4] **** 8.8 km (10:03 / km) | |
| shoes: Inov8 Mudroc 208 | ||
| SOL1 Drumlanrig
Picked up the wrong contrls descriptions,then the wrong map (at least it matched my descriptions). Did not realise until about half way round that i was running M35L five years prematurely ... doh AT least the tech guys changed me to NC on that course rather than just MP on the M21S. Ran out of steam just before the 1 hour mark, but struggled on without becoming completely depleted ... . Heavyish showers didnt help my mood once i got tired. Still a while to go fitness-wise before i get back up to top ten performances. Great to get some proper navigation practice in, as the brain hasnt quite been challenged at this level for several months .... bring on the rest of the season ..... | ||
| Run warm up/down 10:00 [2] | |
| jog to the start of o-race ... albeit late for my start time ... doh | ||
Saturday Mar 1 | ||
| Cycle 50:00 [3] | |
| Cycle to and from ESOA kids o training.
Actually took about 35 mins each way, but assuming about 10min each way of being stopped at traffic lights. | ||
| Stretching 10:00 [1] | |