Training Archive: QuirkeyIn the 31 days ending 2008-05-31:
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| 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 | S | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Orienteering (Shadowing) 1:01:00 [3] *** | |
| ahr:137 max:167 rhr:52 slept:8.5 shoes: Brooks Vapour | ||
| Local Orienteering Event @ Gullane Dunes.
Decided i needed a means of making sure i did'nt run too fast and knacker myself before the Long-o tomorrow. (Something inside makes we always want to run faster). So shaddowed Tyler around on the Score course. Stopped/slowed for a few secs every now and then to explain / remind about some navigation theory, but generally cruising along a reasonable pace (about what i wanted). Closer to the end i took the lead, attempting to show 'this is how it's done' saying aloud what my though processes were along the way. Tyler seemed to get a lot out of the session. Might not be a bad idea for me to do more of this (at local events) in my role as coach. Not even that bad in terms of technical training for me either actually (besides refreshing coaching skills ) as i needed to be on top of map position, running direction etc nearly all the time. | ||
| Stretching 20:00 [1] | |
| Some at home in the AM (inc fit roll on itb etc)
Remainder after O | ||
Friday May 30 | ||
| Note | |
| (rest day) | ||
| Morning Podiatrist session resulted in small adjustments to my orthotics (esp RHS). Told me it should sort my knee / itb out within a few weeks (as long as i keep stretching as well of course)
Was originally planning to hit the 6pm Yoga class at the gym, but decided to 'go for one' after work. I did have one (nonalco) but soon enough noticed i'd forgotten about time, being engrossed in banter, and was too late to get to the class on time. Sat there for ages to-ing and fro-ing in my mind. If i went training i'd feel bad about not socialising enough, and if i stayed, i'd feel guilty about not training ..... not a very healthy dilema! Eventually convinced myself to leave in order to go do some core/strength stuff at the gym .... but ended up at home.....somehow therefore not really doing either .... doh | ||
Thursday May 29 | ||
| Walk 1:00:00 [1] | |
| (rest day) | ||
| Twas such lovely evening i decided to skip the planned Yoga class and instead headed to Flotterstone for a walk up Turnhouse etc with the missus.
Had crackers and cheese picnic sitting at the top whilst taking in the wonderful scenery (especially northwards to distant waters and even more distant mountains). | ||
Wednesday May 28 | ||
| Run race (Meadow Mile) 5:37 [5] 1.0 mi (5:36 / mi) vdot: 52.1 | |
| ahr:166 max:176 weight:8kg shoes: Asics Gel Trabuco | ||
| Nearest thing to a Race / Time Trial I've done in ages.
Official time may be slower as i waited at the back to let the 'real' runners off and only started my watch when crossing the start line. Time was about 45 seconds slower than PB (set a few years ago) Could feel tightness in R Glute during the race. Not enough speed in my legs to even try sprint finish. Being conservative i'd estimated that i'd end up something like 5:15 to 5:20, so slightly disapointed at just how unfit i actually am. On the positive side: At least Vdot thinks I'm sub 40 for 10k http://www.attackpoint.org/trainingpaces.jsp?vdot=... Need to add some shorter stuff into training if i'm going to do justice to any race of 5k or under. Would like to do Carnethy 5 and Turnhouse Hill Race next month, but i'm back to planning/ running club o-training stuff on Wednesdays. I wonder if the 'crew' would go for those at all.... | ||
| Run warm up/down 35:00 [3] | |
| max:155 shoes: Asics Gel Trabuco | ||
| WU from office to jaw bone for race reg.
Jog to start, back and forth etc WD back to reg hut, meadows to flat (with backpack) | ||
| Stretching 25:00 [1] | |
| AM 10mins before work
Remainder between Pre-Race and at Home after. Glute, Quad and outer shin on RHS a bit tight. | ||
Tuesday May 27 | ||
| Run 29:30 [2] 3.2 mi (9:13 / mi) | |
| ahr:140 max:150 slept:8.0 shoes: Brooks Vapour | ||
| Am Jog to Inverleith Park, 2 laps and back.
Keeping between 60-70% Only started to feel 'relaxed' after about 20mins Included a few mobilisation exercises as i went (knee lift, heel lift, long strides, sideways 'jousting' etc all in an effort to improve gait efficiency) Realised i've not been doing these exercises on easy runs near as much as i used to. | ||
| Stretching 10:00 [1] | |
| Climbing 2:00:00 [1] | |
| shoes: Climbing Shoes (hired) | ||
| Feeling a bit tired in the afternoon; Maybe a result of no usual coffee in the morning.
Good climbing. Managed a few 4+ routes, tho one of the '3' routes just stumped me! Discovered that watching other folk is good for learning new techniques. | ||
Monday May 26 | ||
| Run 15:00 [3] | |
| weight:71.3kg shoes: Asics Gel Trabuco | ||
| From work to Gym, then from Gym to flat. | ||
| Cross Trainer 10:00 [3] | |
| Rowing 10:00 [3] | |
| Core: Stability/Balance 20:00 [4] | |
| Good blast with smaller range of exercises than usual but more reps.
Dont think my lower back is too fond of twisting torso moves (except when i keep my legs well bent) | ||
| Stretching 20:00 [1] | |
| Extra on glutes, quads (inc fit rolling around itb)
Aware of outside of R lower leg tugging, though not affecting performance. Rolling golf ball on soles of my feet at home, as most days for the past month or so too (not timed) | ||
| Note | |
| Weight : 71.3 kg
Body Fat: 10.3% So that's a 1.8% reduction of total from 12.1% in just over 2 weeks. {15% relative reduction} Weight has stayed the same (up by 0.1kg actually), so training and diet are turning flab into muscle quite effectively. | ||
Sunday May 25 | ||
| Orienteering race (Scotts Relays) 47:43 [5] **** 5.6 km (8:31 / km) +325m 6:36 / km | |
| spiked:14/21c slept:8.5 shoes: Inov8 Mudroc 208 | ||
| Hmmmm 4.5 mins / Km faster than yesterday ... now thats more like it.
Didnt feel like i had much left in my legs after yesterdays run so maybe that slowed me down enough to improve my navigation significantly. No major errors. Just 10-15 second errors on maybe 5 or 6 legs. Tightness / ache on outside edge of R shin a bit worse today. Not easy to stretch it, but will ask podiatrist about it on Friday next. It could be argued this way less technical terrain than half of yesterdays run. Probably a good type of area for me to get more practice on though. Really reminded me of some other Perthshire areas i've had trouble with before. Fantastic weather, smiles all around, Good orienteering, didnt let my team down (oh, well, maybe a little..), cheerfull chat. All good. Driving away from the event in the sunshine with hood down ..... fantastic ! | ||
| Stretching 15:00 [3] | |
| Some at start /changeover pen.
Most after race. | ||
| Cycle 3:00:00 [1] 36 km (5:00 / km) | |
| In the afternoon after the O-race accompanying the missus on a circum-navigation of Loch Rannoch on hired bikes.
V-easy for me. A bit too much for her. | ||
Saturday May 24 | ||
| Event: Scottish Championships | ||
| Orienteering race (Scottish Champs) 1:18:41 [5] ***** 6 km (13:07 / km) +300m 10:29 / km | |
| ahr:156 spiked:4/17c slept:7.0 shoes: Brooks Vapour | ||
| Tullochroisk, between the southern banks of Lochs Tummel and Rannoch.
Nice dry sunny / cloudy day with a breeze. Warm / close-ish in sheltered spots. Had used AA's website guide when deciding departure time from Edinburgh, Still ended up a whole hour later than planned despite taking shorter rest break than planned. I know i may have been a little slower than speed limit on the journey up (getting used to new car) but that was rediculous. Anyway, got a new start time, but still ended up rushing to start as wc queue took forever. My 'stay calm' mantra was out the window before i even started. Took 8:38 to no 1 (the guy who finished just 1 place ahead of me took 3 mins!!!), I'm now certain i must have passed within mere meters of it only to have to eventually relocate way down the hill. No. 5 was another mess, standing still (!) for at least 30 seconds when a stream and ride came in opposite order than expected. My brain was mush, and was glad to be out of that bit of forest after that. Things only improved marginally once out in the open but at least i was fairly consistent in my mediocrity from 6 onwards. Once i hit circa 1 hour, energy levels plummeted and concetration was very difficult, but managed to keep errors under some control. All in all, maybe my second worst performance in recent years (second only to the event near Etteridge last year i think) At least we had fantastic weather for it! | ||
| Run warm up/down 15:00 [3] | |
| Run to the start (mostly) | ||
| Stretching 10:00 [1] | |
| Either side of O-Race | ||
Friday May 23 | ||
| Note | |
| Feeling sluggish again this morning, so decided an easier activity for today might be in order (not least that scots champs are tomorrow).
Sunshine and dance music on the walk to work lifted my mood no-end. Probably Yoga after work, but took my gym shoes with me incase i perk up physically and feel like a little cardio to 'loosen-up' Looking back at stats for wednesday, i think i need to ask what counts as 'spiking' a control ? My current interpretation is that spiking is error free -optimum route legs which could not really have been improved. | ||
| C • pretty much 2 | ||
| Yoga 1:00:00 [1] | |
| slept:8.0 shoes: Bare Feet / Socks | ||
| Lots of beginners so the instructor broke the movements down into small parts doing them slowly and repeatdly until most of them got it. Also trying out some more dynamic transitions into 'up-dog' and out of 'down-dog'. By the end i was really feeling it in my arms and shoulders.
Could feel a little progress with hip flexibilty. Half Lotus is just about bearable now. Spoke to instructor afterwards about her classes elsewhere. Told me i could easily do the 'advanced' class ! (LOL) | ||
Thursday May 22 | ||
| Note | |
| (rest day) | ||
| Feeling really tired and a bit 'crabbit' all day.
Burning the candle at both end might be catching up with me. Absolutely buggered by the time i got out of the office so headed straight home instead of to gym as planned Rest day is in order anyway. | ||
Wednesday May 21 | ||
| Orienteering race (Local Event) 37:10 [4] *** 3.7 km (10:03 / km) +200m 7:54 / km | |
| ahr:157 max:170 spiked:14/18c shoes: Brooks Vapour | ||
| Hillend Park -Oooch ...Those Hills!
Not 100% sure of climb/distance Dry but cool evening. Enjoyable run, generally keeping hr topped at about 80% to save for wekend (crept higher on the climb to 7). Slightly scappy to 2 as no obvious route and changed from trying to avoid gorse. Dropped a little too much contouring to 9. Changed from 'attack point' to 'aiming off' on 11 once i realised the main re-entrant was more obvious than my first glance at map. This also saved risking too much climb. Hadnt noticed the OOB on the master map when copying my course, so i may have disqd myself by running tight against the fence/dark green anticlockwise into 12 (?) In hindsight my route was definitely slower anyway. Dropped right around the ski centre to avoid crossing ski-slope (which i saw one guy do). Very clean from 14 to finish. | ||
| C • ski slope 2 | ||
| Run warm up/down 10:00 [2] | |
| shoes: Brooks Vapour | ||
| Stretching 15:00 [1] | |
| Some after O.
More at home. Glutes and lower end of right itb a bit tight. Calfs surprisingly ok Knackered and cranky by the time i hit my pillow | ||
Tuesday May 20 | ||
| Run 38:00 [3] 5.1 mi (7:27 / mi) +130m 4:17 / km | |
| ahr:153 max:162 shoes: Asics Gel Trabuco | ||
| With gang from the gym ... well the gang from the 'advanced' group that is.(pfft! not me right now)
5.2 miles altogether, but took a little distance to get my watch sorted (0.1 miles aparently) so timed only 5.1miles. http://www.sanoodi.com/route/quirkey/150619/5-mile... Tim and Les were pulling away ahead early on, going faster than i wanted to go, and Al was by then too far behind, so spent maybe 2/3 of the run by myself. The Average HR of 153 was pretty much the top end of the recomended pace for my 'normal' runs. Not the happiest that they always just tear off. No warm-up period, mobilisations or anything. The usual 'run such and such a distance fast' is not the best long term training philosophy .... The overall group leader (the 'instructor') is really nice and friendly but ...would probably help folk if the theory was explained a bit, or at least what distance / pace for what results.... Also, I generally prefer to run off road when i have an option, so these road/path runs are more about the social aspect .... so that made this run a dull one. .... Anyway that's my little rant for today. On the upside, there was a little pleasant chat either side of the run. | ||
| Stretching 20:00 [1] | |
| 10 mins in AM including Fit-Rolling again.
10 mins after Running Made enquiries about the process of freezing/cancelling my current gym membership. Checked out the nearby Yoga centre on the way home. | ||
Monday May 19 | ||
| Core: Stability/Balance 20:00 [3] | |
| slept:8.0 | ||
| At home in the AM.
Didnt push too hard as saving some ab energy for climbing. | ||
| Stretching 25:00 [1] | |
| Included some yoga stuff to help relieve back tension, and then some fit-rolling of quads / itb (esp right side). | ||
| Climbing 2:00:00 [1] | |
| shoes: Climbing Shoes (hired) | ||
| 'Start-Up' course at Ratho.
Course was 3 hrs, but only 2 of activity once paper work and instructor pep-talk time etc are taken out. Good to learn the basics of climbing with rope properly (i.e. safety first). Much more confident with the rope there than i have been previously 'without' when bouldering at Alien Rock. I wasnt so trusting when it came to alseiling though. Takes a alot of trust / confidence to just lean back when at those crazy heights. Think it was the same for B as she was flying until her arms started giving in through tiredness near the end. Falling off wasnt quite as scary as expected either (though i had warned B i was losing my grip) ...... bring chalk-bag next time. | ||
Sunday May 18 | ||
| Run tempo 20:00 [4] 2.9 mi (6:53 / mi) | |
| ahr:167 max:172 shoes: Asics Gel Trabuco | ||
| First Tempo Run in a while.
Round Inverleith Park: http://www.sanoodi.com/route/quirkey/149953/tempo-... First Lap 7:25 / 1.1 miles Second Lap 7:50 /1.1 miles Plus remainder (to 20mph school sign - see map) First half felt like tough going: i thought either my heart/lungs were fitter than my legs, or if not my estimated AR threshold was a bit higher than reality. Wasnt so bad in the second half, athough strangely lap time and HR measurements seemed to indicate i was going slower for a higher HR ??? | ||
| Run warm up/down 25:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| 10 mins before and 15 after tempo run | ||
| Stretching 15:00 [1] | |
| 5 before tempo
10 after (including fit-rolling) | ||
Saturday May 17 | ||
| Note | |
| (rest day) | ||
| Rest Day
We hadnt been having much luck trying to find the type of car we wanted in Scotland so had we'd planned a big weekend push on that front, (hence training twice yestersday) hired a car out and prepared to go looking in England for 3 days. As it turns out, the one appointment we'd made in Edinburgh before our planned departure turned out a winner. It really felt like our recent patience together with the hours of detailed online research, vehicle checks and market value checking etc had paid off as we eventually used all that knowledge and confidence to bargain a lot off the asking price. B had done the test drive, but once we got home, and sorted out proper insurance, had a really fun evening getting to know the new babe. Yeah yeah, i know, whats this got to do with my sport / fitness ? Well, I can now do a wider range of training activities and make it along to more competitions etc too.. thats what...... bring it on!!!!! | ||
Friday May 16 | ||
| Stretching 10:00 [1] | |
| Feeling those calfs this morning ... the strength training last night i suppose.
Extra calf stretches and a go on the fit-roll fo those quads / itb (easing but still tugging a little) | ||
| Run long 1:01:30 [2] 6.79 mi (9:03 / mi) | |
| ahr:141 max:155 slept:7.5 | ||
| From office, to holyrod park via cowgate, wee stretch at palace roundabout and anticlockwise loop from there plus part loop to commy pool exit, then back to office via meadows.
I know, not actually a 'long' run, but again getting my body used to the idea of a slow plod longer than the 1/2 hr its been used to recently. Will grow it in time. Oh so boring going that slow though ..... up hills is almost embarasingly slow at the required work rate. Wonder if biking at the same hr would do the same job in terms of training effect? | ||
| C • biking 5 | ||
| Stretching 10:00 [1] | |
| Some 8 mins into run.
More after run. | ||
| Yoga 1:00:00 [2] | |
| Really worked up a sweat tonight.
Focusing on full /deep breath and ended up a few moves behind most folk at points ... not that i ever tried to catch up ... i was 'focusing' on breathing! One side a little 'tuggy' a few hours after. | ||
Thursday May 15 | ||
| Run 15:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| bout 7.5 mins 'commute' either side of gym | ||
| Gym 20:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions,
Hamstring/glute cable curls, Squat Rack Calf Raises Not pushing myself too hard in order to ease my body back into the idea of doing this stuff. V light warm-up set and medium weights x3 sets. Plenty of stretches on recoveries. One day i'll learn how to spell properly .... | ||
| Core: Stability/Balance 20:00 [3] | |
| Hanging Leg raises (bent /straight legs alternating)
Plank: balancing legs on swiss ball ... felt lots of tummy bits working to maintain balance with this version. Usual Other stuff, but more reps in most sets. Left out back though (felt it working on squats etc anyway so not to worried) | ||
| Stretching 10:00 [1] | |
| Quads feeling better, and itb easing a bit (especially after giving it a going over with fit-roll a few times in the last few days).
Upper back still a little achey (from too much time at work) Would have done more but ran out of time before needing to rush out the door .... | ||
| Cycle 25:00 [2] | |
| 15 towards and 10 from club committee meeting.
Nice easy pace. Lots of talent about in centre of town. Unfortunately, lots of drunken idiots, all in blue t-shirts too .... ? | ||
Wednesday May 14 | ||
| Cycle 15:00 [3] | |
| ahr:125 | ||
| to meadows from home and back to home
only counting approx time spent above 120bpm | ||
| Run warm up/down 15:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| jog around the meadow during race shouting folk on, and joined warm down with murray, andrew et al after race
Again only counting approx time spent above 120bpm | ||
| Stretching 10:00 [1] | |
Tuesday May 13 | ||
| Note | |
| (rest day) | ||
| Stuck in work till stupid-hour o clock, stressing to get this tender out. grrrr
No chance of any training even if i wanted to. Legs Achey today, esp quads / itb Might take precaution tomorrow and not race .. will see how i feel then. | ||
Monday May 12 | ||
| Run 1:20:00 [4] 11 km (7:16 / km) | |
| ahr:151 max:171 shoes: Brooks Vapour | ||
| Pentland Skyline Run with O-Club
Bright sunny evening, but with a bit of a chilly (for May) wind. Started at 9 Mile Burn and did the peaks headding North East towards Flotterston. Swung towards South Black Hill but didnt go to the top. Skimmed around the rim of Turnhouse. First 5 mins at about 60% (132bpm) Then trying to keep 80% or under steady Hr (c160 bpm) the rest of the time, walking up hills more often than not to avoid hr going too high. Caught up with Richard, Andrew and Maya fairly quickly, so i can only assume they sped up then since i was cruising for ages and didnt pass them. Eventually the Gents dragged off ahead and Maya was left behind. Somewhere about 40min mark clouds started to pull in so i eased of a bit and dropped back to run with Maya. Stayed together the rest of the way, with my HR much lower. Calfs generally a bit grumpy on the uphills and knees complaining a bit on the downhills. Ran on the grass (rather than gravel) and zig -zaged a bit to ease the downhills. Enjoyed the run, but regret lack of forethought resulting in my change of clothes / money being stuck at 9 mile burn for a while. Bit uncomfortable sitting in the pub in my damp, cold clothes, bumming refreshments off people. Some good banter in the pub but still sometimes think (to paraphrase someone else) our club 'socials' could be even more social. Self Note 1: Think ahead next time re clothes changing etc!!!!!! Self Note 2: Need to get more hill running in. | ||
| Note | |
| Noticed I've started to write alot more on here lately.
Easy day in order tomorrow me thinks ... pos just Yoga? or at least a decent stretch. | ||
| Stretching 10:00 [1] | |
|
Not going to bother recoding time against my wee trot / walk warmdown. | ||
Sunday May 11 | ||
| Event: SOL 2 | ||
| Gym (Cardio) 25:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Took the precaution today of skipping the Scottish League O Event, as I've only had one day in the week of not running. Dont want to get injured now that i'm back on the go again. This is a big change from the old scheme of only running on alternate days.
Anyway, in the gym with the missus. 10 mins Cross trainer. 5 mins prone cycling. 10 mins rowing. | ||
| Core: Stability/Balance 25:00 [3] | |
| Selection of exercises from usual set, but some simplified for B.
Included bridge and wobble cushion sets. | ||
| Stretching 20:00 [1] | |
| Some after the cardio bit.
More (deeper) at the end of the session. Upper back and shoulders a bit tight. Calfs a bit achey after yesterday, especially towards the inside. No surprise really after 'not getting around to' the proper stretching session i intended to do at home last night. The wife says i've become addicted to this website. I wouldnt disagree, but it could be worse .....eg porn / poker / porn poker .... | ||
| Note | |
| Manged to remember to check Resting HR before getting up this morning so can now do revised training zones calcs.
RHR=50 MHR=186 WHR=136 : (Working Heart Rate : Max HR less Resting HR) Calc. example : 70% = RHR + (70% of WHR) = 50+95.2 =145 bpm Recovery Runs : 50-60%= 118-132 Easy / Long Runs: 60-70% = 132 - 145 Steady Runs : 70-80% = 145 - 159 Anaerobic Threshold Runs : 80-90% = 159 - 172 Found some interesting stuff on here. Session pace calculators and the like: http://www.runningforfitness.org/ | ||
Saturday May 10 | ||
| Event: Scottish Sprint Championships | ||
| Run warm up/down 20:00 [3] | |
| shoes: Brooks Vapour | ||
| WU: Jog to/from WCs (a good distance south of assembly)
Then along the road to the start. A few mobilisation exercises. WD: Jog back to start again from assembly to collect my sunnies (which i'd forgotten to take off before heading to the start in the first place, then left them with the nice folk there) | ||
| Orienteering race 24:16 [4] **** 3 km (8:05 / km) +155m 6:26 / km | |
| shoes: Brooks Vapour | ||
| Scottish Sprint Championships - Sirling Old Town
Mens Open - 3.0k 155m 23 controls NOW THAT WAS FUN.... 5:45 down on the dual winners o.a. Well done to Ross and Douglas on two very impressive performances. I imagine Murray must be kicking himself having lost about 18s (according to winsplits) on a mistake for no 20 (within the arena area) and then losing the race by only 10s .... i feel his pain.... but it is the nature and the beauty of the game. My Run: Cleaner run than i have tended to have with these in the past. Had a number of minor errors of a few seconds each. Could have physically run alot faster, but considering the potential cost of errors I decided to keep the run steady (physically) and within the limits of my navigation. Think i did that for the most part (which is why i've only given a 4 for Intensity). No1 :Lost maybe 10s as i decided just to get going, go around the street rather than though the first building block. I hadnt gained enough visual info in the two-three seconds before decision time. May have gained from time spent glancing at controls further ahead on the map tho. No 5: Six and two threes: went left, right was probably shorter, but at least i didnt hesitate. Made the decision and got on with it. No 6: Hoped i'd be able to plan ahead more than i did but the closen route took a little more concentration than expected. No 8: Unfortunately i chose the longer of the two main routes (with climb on mine).No idea ...maybe 15s lost? No: 13 Speeding down the hill, i hadnt managed check all my info before arriving in the circle. Popped down the steps before realising ...'it's above me... doh' . 5-10s tops No 14: Ran up steps closer to the building before spotting the control the other side of a 0.5m high wall. Could have cleared it easily, but decided on being polite (as there was a wedding party) i ran back around. No 16: Hesitated a little, fumbling to re-set my map and didnt see the gap at the back of the church hall, so went down the street and up by a school / hotel. The other way would surely have been faster had i seen it. The rest were fine but didnt spot the opening in the wall near 20. This is definitely an area where planning ahead is of utmost importance as the complexity and extent of uncrossable walls demand such measures. The event was a credit to those involved. Looking forward to the next one .... | ||
Friday May 9 | ||
| Orienteering 30:00 [3] *** | |
| shoes: Asics Gel Trabuco | ||
| Edinburgh Old Town Map:
In light of my performance on Wednesday, decided my brain needed a little warm-up / technique refreshment in prep for tomorrow's Scottish Champs in Stirling. Re-ran about 2/3 of the long course from the City Race. Started at 19 and worked my way through the finish, start and up as far as 10 (which is opposite the office) The intention was to keep it physically easy and mentally testing. This was the case for sure until about no 3 when i started to get carrying away with running speed and then loosing the navigation a bit. Managed to make exactly the same error on 23 this time though i think i improved a few others. Street map and google earth geeking might be in order later, to make up a little bit of the knowledge advantage the local posse will have..... not that i'm even near fit enough to have the slightest chance. Surprisingly not sore at all after core work last night, just a tad tight in sides. | ||
| Run warm up/down 10:00 [3] | |
| bout 5 either side of the O | ||
| Stretching 5:00 [1] | |
| time pressure to get back to the grind (work) | ||
Thursday May 8 | ||
| Note | |
| Sooo feel like running again today.
I've enjoyed the last three days of it, but know I need to do something else to reduce risk of getting injured. Maybe some core work and some non-impact cardio ? | ||
| C • Scottish Sprints 5 | ||
| Cross Trainer 20:00 [3] | |
| ahr:137 max:151 rhr:53 slept:6.5 shoes: Reebok Premier Lite | ||
| Stuck in work sorting out a messed up file untill after 7. Couldnt leave until it was sorted as saving the way it was would have made it useless and wasted most of todays work ....grrrrrr
Anyway, did Cross trainer (cross country ski style) in the gym. Hr of 130-145 but in the still air indoor environment, the amount i was sweating , you'd think i was flat out or something. Any more than 20 mins and i would have died from boredom... zzzz | ||
| Core: Stability/Balance 25:00 [3] | |
| Even after this relatively short session, i'm expecting soreness tomorrow.
| ||
| Stretching 10:00 [1] | |
| Added in a bit of fit-rolling on the quads / itb as they were slightly taught today. | ||
Wednesday May 7 | ||
| Orienteering race 54:21 [4] *** | |
| ahr:159 max:182 slept:7.5 shoes: Asics Gel Trabuco | ||
| CATI at Dreghorn Barracks and Covenanters' Wood
'Surprise' course of 4 parts. Blank map / Corridor / Normal-o / Score 'Surprised' myself with a series of seriosly big errors and then followed those with another series of smaller errors (whilst tempoarily under the influence of headless chicken syndrome). What an ASS! The Course was lots of fun none the less. Felt Good not to be holding back. Fantastic sunny evening with lots of folk out. Bit iffy on no 2, not being sure of which side of the fence to go. c40 secs. Upon leaving 3 got confused and started doing the 'score' which was supposed to be at the end. Punched the wrong box for no 18 (so 18 was left blank) Didnt see 14 and 15 on the score and so proceeded to 'normal' 12, 11 ...wondered why people seem to be running the opposite direction ... hmm ... the realisation slowly dawned ... doh ...no 4 is practically the other end of the map by now ...so I decided to keep going round the 'wrong' way. Realised the missing 14 and 15 i nabbed those before finishing. Some of the controls were probably easier the 'wrong' way but as many of them were harder i think. | ||
| Stretching 10:00 [1] | |
| Mostly after O race | ||
| Run warm up/down 5:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| WU jog between event start, litle boys room and back.
Didnt warm down as such as i was to busy talking to folk after the O race. Did walk a good bit, to bus-stop and then from Princes St to Cannonmills.(Time not counted) | ||
Tuesday May 6 | ||
| Run warm up/down 20:00 [3] | |
| From office round meadows and back to office.
Max HR Test (below) in middle of this. | ||
| Run intervals 8:00 [5] | |
| ahr:174 max:186 slept:7.0 | ||
| -
Q: Max Heart Rate ? Theoretical: 220-age= 190 Test result=186 Did the classic MHR field test: 3 mins flat out, 2 mins jog, 3 mins flat out again. The second one was Hell On Earth. Had been glancing down every now and then, and only saw 182 on my watch, but it turns out i hit 186 !!!! Thats weird in a way, cos that's what it was when i was training 'properly' for middle distance running in 1998 ...... i.e. my proper medal winning, kickin ass, probably never to be seen again hey day .... (Does that mean equivalent fitness now would have my max as 176????) Will need to check rested HR properly now too so i can re-calc all the training zones etc. | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Dont think i'll ever manage this sitting on your foot lark they want us to do for some of the poses.
Tonight I did feel supple compared to some folk there. (even though i've gone backwards in recent weeks) | ||
| Note | |
| weight:71kg | ||
| Bodyfat 12.3%
According to the technowhizbangdevice in the gym. Have finally given in and ordered a month's supply of this whey protein stuff. Just need to keep training to benefit. | ||
Monday May 5 | ||
| Run 30:30 [3] | |
| ahr:141 max:154 slept:7.0 shoes: Brooks Vapour | ||
| Easy AM run to Inverleith.
Stretched at the 15 minute mark and then reversed my route. Much more comfortable after stretching. Seemd to take even less effort for the same low HR after stretching. Not sure why the reverse route took 30s longer though. | ||
| Stretching 15:00 [1] | |
| ahr:141 max:154 slept:7.0 shoes: Brooks Vapour | ||
| 5 mins in park and more after run.
Muscles around pelvis are tight (after the last few days of relative inactivity) | ||
| Stretching 20:00 [3] | |
| Whilst waiting about before being a model for massage photos .... dont ask | ||
Sunday May 4 | ||
| Note | |
| Some walking around for last few days. No real exercise otherwise.
Plenty of people watching which was nice... | ||
Thursday May 1 | ||
| Note | |
| slept:6.5 | ||
| Unfortunately not possibe to train today.
Work v early (as the rest of this week) and jumping on a train to london in afternoon. Doubt i'll geta chance to do anything down there over the few days either. Hopefully at least use the downtime on the train to think about a fresh diet / training plan etc (My Fruit smoothie shop owner friend has been championing the benefits of whey protein recently) | ||