Training Archive: QuirkeyIn the 31 days ending 2008-07-31:
| [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 Jul 31 | ||
| Run (AM) 30:00 [3] | |
| slept:6.5 shoes: Inov8 Mudroc 208 | ||
| Decided to dust off the Inov8s as i havent worn them much in a while. Wanted to make sure my feet are still ok in them in advance of the Welsh 6 Day, as previous use caused a few blisters.
Easy enough sounter round usual inverleith park route. Glad i got out as i wasnt feeling great when i woke up. (need more sleep) Dogs everywhere. Must have seen more than 20 of them. Feet ok. Considering putting original insoles back in the Inov8's for next week. | ||
| Stretching 15:00 [1] | |
| 5 upon waking (tight glutes)
5 once i got to park. 5 more outside flat after run. | ||
| Note | |
| Cycle to work (not timed) to allow possibility of doing a quick session after work and prior to tonights 'entertainment'.
Will have to see how much work i get through today... fingers crossed | ||
Wednesday Jul 30 | ||
| Climbing 2:00:00 [2] | |
| slept:6.0 shoes: Scarpa - Vision | ||
| Slept through alarm in the morning, but somehow woke in time no to be 'late' for work. Not feeling great and not sure if due to the few glasses of wine last night or tiredness and stress catching up with me (yesterday was a looooong day)
Mad busy at work (even more than usual) with simply way too much expected of me to get done, and all of course all of it both 'important and urgent' (says who i wonder) .... i think most likely so, just 'because' i'm off at the end of the week.... grrrr Got to Ratho already really tired (esp mentally) We resolved to do a bunch of 'easy' grade 4's down near the beginners wall and not our sight's too high. No.1 was ok, but then 2, 3, 4, 5, (all near to the beginners wall) were just dire..... The majority of the holds were feeling like someone had painted them lard, which didnt help: It actually caused me to fall 'properly' for the first time since our first week. We realised there is a reason why only new folk go down to that end ..... disgusting greasy holds which no-one bothers to clean. We took a wee rest then moved further up towards usual haunt, and then things started to come together. Still, tiredness and lack of confidence (from not even managing 4's! just before) meant i only completed a few 5's and a few more 4's. Finished up a bit earlier than usual. | ||
Tuesday Jul 29 | ||
| Note | |
| slept:4.0 | ||
| Awoken at 3:30 heading for 4:00 when i thought the 'gushing' sounds i was hearing outside sounded a bit strange ... like heavy rain, but heavier than heavy rain, and strangley without the little 'other' sounds that you hear when its raining heavily .... wheels driving along wet surfaces for example.
"It's not rain, so maybe someone thinks that cleaning the street at ..(what time is it?) in the middle of the night is a good idea" i thought to myself. I peered out. "Hmm definitley no rain, and i cant see any of those crazy middle-of-the-night street cleaning people. At this point the 'sneaky feeling' lobe of my still only half-concious cerebrum decided to cause a fuss, and out i had to go to see what the fuss was actually all about.... Cut to new scene: Quirkey is standing in 15-20cm of water having taking on a new mantra "oh s#&t, oh s#&t....." having realised that the new water mains connection from a few days ago has burst and the full force of mains pressure water is proceeding to fill the patio type area next to the flat, the water level threatening to flood the building within a few centimeters further rise. The mantra continues as plastic pipe is scavenged from nearby roadworks compound in order to attempt unblocking the clearly blocked drains from the aforementioned patio area. Wife decides to make the most of 'interesting' photographic opportunity.... Scottish Water Engineer eventually arrives (and the mantra continues still though more silent / internal in nature now). ....... Eventually the rising waters are halted, the water pipe repaired.... and the standing water seeps somewhere.....quirkey is not sure where but exhasted from all the 'excitement' retires indoors. Needless to say, quirkeys plans for training that morning are 'down the drain' | ||
| C • pictures 2 | ||
Monday Jul 28 | ||
| Run long (Recovery Run) 50:00 [2] 8.82 km (5:40 / km) | |
| ahr:134 max:146 slept:8.0 (injured) shoes: Asics Gel Trabuco | ||
| AM easy run. Groin muscle not great. Fine if I'm going v easy, but nips a bit when going down hill or a bit faster.
134 bmp on the button of previous calc for recovery running. Recovery running is supposed to feel 'too slow'. Will put it down to early am run and injury distraction. Second reason to keep legwork intensity down this week as the Welsh (part of) is next week. Looking forward to that. Going to have to train mornings and maybe some lunchtimes this week due to birthday dinner, festival shows etc. Will still hopefully climb Wed night though. | ||
Sunday Jul 27 | ||
| Exercise Class ('Body Combat') 1:00:00 [4] | |
| slept:10.0 shoes: Reebok Premier Lite | ||
| Same class as last Sunday.
Felt a little more difficult. Warmer today and therefore more sweat sooner .... not really a good look for me. Tugged R groin muscle a bit doing loads of jumping kicks at about half way through. Took it a little easier with leg-work after that. Looks like a great sunny afternoon for getting out on a bike or something. Unfortunately I have to get stuck into work i've had to take home instead ...boooo :-( | ||
Saturday Jul 26 | ||
| Cycle 10:00 [3] | |
| ahr:130 | ||
| Home to Holyrood Park | ||
| Orienteering 48:00 [4] *** | |
| ahr:155 spiked:13/14c shoes: Brooks Vapour | ||
| Last years club champs course in reverse as far as no 6.
Long grass made the going a little more difficult than then. Course was on old map, and was aware of that at the time. As a result i wasn't trusting the veg mapping on the way from 17 to 16. Ran further up the hill and relocated off contour info just to be sure i'd had been to the right spot in the first place.... i was, but it's not good to have been unsure in the first place..... | ||
| Cycle 10:00 [3] | |
| ahr:136 max:163 | ||
| Like the journey to Holyrood the journey home was more like an intervals session than WU / WD.
Sprints between red traffic lights etc. Average HR still decent enough including the stops. | ||
| Stretching 10:00 [1] | |
| No particularly tight areas for a change.
| ||
Friday Jul 25 | ||
| Climbing 3:30:00 [3] | |
| slept:6.5 | ||
| Not a great sleep ... again.
Up at the crack of dawn and into work early .... but out again just after 10am. Spent a good chunk of the day at Ratho, whilst the car was in for a 'health check' in advance of trip to Wales etc. 2hrs climb before lunch. 45 min break, then 1hr 45 more climbing follwed by about half an hour watching other folk when waiting for our pick-up. Slightly strange being there in daytime, with so few folk about. Nice to have more choice of routes and order of said routes etc Managed to cover maybe 2/3 of the total number of top rope routes there at grade 5 and 5+ Stuck a few 6a's and occasional 4+ routes in. Still completely stumped by one particular point just over half way up that Red 6a .... always tired by the time i get to the sticking point so i cant 'brute force' it. Getting more confident at moving centre of balance around though. Finding more instances where the non supporting leg becomes useful for avoiding/inducing rotation as needs be etc. | ||
| Note | |
| Feeling a tight knot half way up the L Quad today. Stretching it out a frequent intervals. Heaven forbid it might actually have been caused by the the few lunges in last nights class .... though i had tried to go deeper to actually get something out of those... | ||
Thursday Jul 24 | ||
| Exercise Class ('Body Conditioning') 1:00:00 [2] | |
| ahr:95 max:132 slept:8.5 shoes: Reebok Premier Lite | ||
| Pfft... 95bpm? .... my word
Saw the name of this class 'Body Conditioning' and thought "why not". Afterall, it conjured images of serious athletes doing squats, dips, jumping lunges, knuckle push-ups....... Well, how surprised was this boy then to end up in a room full of ladies, of average age close to 50, doing basic step aerobics followed by weird exercises like side leg raises. Fun, or maybe just funny, cos of the situation..... I was smiling anyway! Better make more background checks in future. | ||
Wednesday Jul 23 | ||
| Note | |
| slept:5.0 | ||
| Not a lot of sleep last night either.
Lots of caffiene as a crutch to get through the day in the office.... not good. Very thirsty all day, a bit like the symtoms i get prior to catching a cold / flu etc ... yes yes even accounting for the effects of coffee. Hopefully an easy run tonight, and maybe even a little core work at home. Need to stretch no matter what..... Fingers crossed the exercise helps induce decent quality sleep. | ||
| Run 30:00 [2] 6 km (5:00 / km) | |
| shoes: Brooks Vapour | ||
| Good to get out.
Just took it easy and enjoyed the run. | ||
| C • hell that's a fast 6 miles ... 1 | ||
| Stretching 25:00 [1] | |
| 5 mins early into the run
10 mins near the end of the run .... whilst appreciating the 'scenery' ..(sigh) 10 mins after all exercise | ||
| Core: Stability/Balance 15:00 [3] | |
| At home after running.
Short set of basics (x20 reps) Plank plus a few variations | ||
Tuesday Jul 22 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Didnt get to sleep for ages last night.
Awake at 6am (wifes alarm) Feeling knackered all day. In work till late. Tryed to psyche my self up on the walk home into doing some proper exercise. Starvin and needed to eat first .... psyching didnt work... just knackered. Cleaned a load of crap off my ipod though. Had recently started listening to an Espanol language course on the walk to (and sometimes from) work. So tonight i figured out how to get flashcards to go with the podcasts downloaded properly. | ||
Monday Jul 21 | ||
| Run long 1:15:47 [3] 9.3 mi (8:09 / mi) +200m 4:45 / km | |
| ahr:148 slept:6.0 shoes: Asics Gel Trabuco | ||
| Couldnt get to sleep last night for ages.
Slept through alarm in morning. Almost 20:30 by the time i got out for my run. Brought map from recent Cambus O May event along for mapr eading practice. As last week, very difficult to read fine detail at the pace of this run. Got to about control 11 before my brain threatened mutiny. Cut out a bit of the loop round Water of Leith near home. Hit the crossing of WOL and the Union Canal bang on 40mins, so thought i'd make a loop of it. http://www.sanoodi.com/route/quirkey/163729/9-5-mi... Legs feeling slightly numb below the knees for the final 8-10mins ....strange. Knackered afterwards, and starving, so decided i really needed to cook up a proper dinner (rather than just go to bed after a bowl of cereal or something). Fairly certain now that running these sessions at the higher HR than traditional is not the way forward. I think i'll at least revert to running at the more traditional (slower) pace every other time. If nothing else that way i should be able to build up distance. Tempted even to forget the HRM occasionally and just use the 'Talk Test' ..... (if you cant have a conversation comfortably whilst doing a 'long' run, then you're running too fast!) | ||
Sunday Jul 20 | ||
| Exercise Class (Body Combat) 1:00:00 [4] | |
| slept:9.0 shoes: Reebok Premier Lite | ||
| Just for a change, went along the road to Glenogle Swim Centre for this Martial Arts Styled Fitness class.
Not quite a 4 but more than just a 3. Was quite enjoyable, and in fact reminded me of how much i used to enjoy Martial Arts (Kung-Fu / Kickboxing etc) in my teenage years. Talked B into coming along with me. She now wants to go to that class every week! | ||
Saturday Jul 19 | ||
| Cycle warm up/down 22:00 [3] | |
| ahr:130 slept:9.0 | ||
| Time estimated as i forgot to stop my watch .. doh. From flat towards Lauriston Castle. Picked up the pace after a few minutes allowed to warm-up a bit (was later departing than intended). | ||
| Orienteering race (Score / Memory Course) 19:50 [4] ** | |
| ahr:141 max:171 spiked:27/30c shoes: Asics Gel Trabuco | ||
| CATI at Lauriston Castle.
Not sure of the time so I'll have to check once results are out. Edit: Faster than i thought ... just under 2 mins ahead of second person. Good fun, 22 Control Score course with 'bonus' map memory controls marked on fixed maps at two of the marked controls. Headed almost straight away for one of the 'special' controls, and was winging my way towards what i thought was the other before realising I'd misread the number of that one .. doh. Was a little 'fustered' for a while after that until i regained calm focus etc. Not sure how much time i lost for that. Not very many regular Orienteers there but still really busy. Seemed like shed loads of families out. Nice to be Sunny after rain during the past two days. | ||
| Orienteering race (Orange) 11:05 [5] ** 2 km (5:32 / km) | |
| ahr:165 spiked:17/18c shoes: Asics Gel Trabuco | ||
| In an effort to up the quantity of running, decided to do the Orange as a leg workout.
Had drawn course over the top of the map i had for the score, and didnt bother doing proper Ctrl Descs, so wasnt sure for 2 if the course went to or just past 164... i ran past and ended up having to double back to it again .... 30-45 secs lost maybe. Apparently I got round in something, like 4 mins clear of the next person. (The M12 Speed Demon - Paddy) Only one other 21 gave this one a go. Legs were properly heavy with lactic acid when finishing. | ||
| Cycle 20:15 [4] | |
| ahr:127 max:141 | ||
| Took a longer route home via a few of the cycle paths (to avoid traffic lights etc) but pushed along most of the way. Eased for the final 3-4 mins only once back amongst traffic.
Not sure why Hr was lower despite more effort than outward journey .... possibly the lactic making it tougher for my legs ? | ||
| Stretching 20:00 [1] | |
| 10mins at O event
10mins at home after. Calfs back to v near normal. | ||
Friday Jul 18 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Felt a bit better after the greater quantity of sleep last night.
Rest Day as a mark of respect for the departure of 'Wee Tommy' from the office today.... off to live in Calgary, Alberta.... how brave! Significant quantities of various alcoholic beverages consumed between the hours of 16:00 - 24:00 | ||
Thursday Jul 17 | ||
| Stretching 20:00 [1] | |
| AM stretch before work.
Focus particularly on loosening out L calf. Little bit of kneading the obvious knots i could feel in there (with fist / thumbs) once done stretching. | ||
| Run tempo 20:00 [4] | |
| shoes: Brooks Vapour | ||
| Wet evening, tho almost stopped raining by the time i got out.
About 8 secs faster for first lap this week, though slowed on the second. Finished up about 30m short of last weeks run at the 20min mark. Had HRM on a slightly tighter range, so control of speed/HR took more concentration when going up or down hills. Not sure how much effect the wet underfoot conditions effected run. | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| 5 wu b4 wee stretch.
Speed Build up to start of tempo. Lap of Inverleith, and back alonf WOL home | ||
| Stretching 10:00 [1] | |
| Calf easing a bit more .... good | ||
Wednesday Jul 16 | ||
| Climbing 2:30:00 [3] | |
| slept:7.0 shoes: Scarpa - Vision | ||
| Bouldering warm-up, then made the mistake of doing a 4+ and 5 straight off in quick succession (without a break), so my arms were tired way too early.
Ended up not clearing anything more than a few 5/5+. Tried 3 different 6a's but got no further than 1/2 or 2/3 way up on them before forearms gave way. Did try a few new techniques i read on the net, and played about trying to move my centre of gravity around a bit more. Need to find out if they have grades on the bouldering routes, as i finally feel more comfortable on a few 'single colour' routes rather than my previous mix and match approach. Almost completed the diagonal white on my warm down. Nice to see a few more familiar faces there, (Andy, Heather, Mark) though we didn't actually spend a lot of time chatting. | ||
| Note | |
| Woke up to a very tight a Left calf. Stretching that on an off through the day.
No trouble whatsoever with the right. Strange since they both did that hills (steps) session yesterday. | ||
Tuesday Jul 15 | ||
| Run hills 12:30 [5] | |
| slept:7.0 shoes: Brooks Vapour | ||
| Short and massively intense lunch time burst.
10xGranny Green Steps (off the Grassmarket) Bottom of steps to turn in the wall past the top of last step (leading onto Johnston Terrace) First few were 25s Gradually slowing through late 20's to hit 30 seconds for no 9 Popped out one more 25s to finish off. 45 secs between reps allowing enough time for jog back to bottom and a few brief seconds phsyching before the next. Legs shaking for a short while after getting back to my desk. | ||
| Run warm up/down 18:00 [2] | |
| shoes: Brooks Vapour | ||
| About 7-8 minutes jog warm up including Reci of Vennel steps (the original intended venue ... but still ripped up for re-paving)
Warm down after step-reps: along castle terrace, up lothian road and back to grassmarket via bread st ....at almost snails pace. | ||
| Stretching 5:00 [1] | |
| After lunchtime run .. hopefuly do more later.... | ||
Monday Jul 14 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Woke up knackered, cycled to work but spent more time stopped at roadworks traffic lights so i'm not logging it.
Rubbish roadworks, rubbish traffic lights, Mondays mornings are rubbish. | ||
| Note | |
| Planned to go for a bike ride out East Lothian after work, but then i'd forgotten the sports massage i'd booked in for tonight ....oops. There went the bike ride.
| ||
| Massage 1:30:00 [0] | |
| 9 months later and i still have scar tissue around those broken ribs... not good
Dorsiflexion range still alot less than it should be. Had loads of work done on calfs therefore. Wee bit of knotting in forearms (climbng and mousework) Aparently very good otherwise. Got new stretches for forearms, tops of feet and advice to get a mat under my desk at work so i can do golf balling the soles of my feet. | ||
Sunday Jul 13 | ||
| Run long 1:15:00 [3] *** 9.0 mi (8:20 / mi) | |
| ahr:148 max:162 slept:11.0 shoes: Asics Gel Trabuco | ||
| Out along water of leith on a decent sunny afternoon.
Same route as last week just a bit further. Set Hr to zone recommended for that by a VO2 based training program i saw. Seemed higher HR than i would usually associate with long run. Felt faster too. Fairly tired towards the end, but certain i'll get training benefit from it. Brought the map from last years SOL at Gullane along to practice map reading on the run. Was good for taking the boredom out of 'long' run. Map reading of fine contour detail at that pace was not so easy. Still good practice. Hadnt quite got around the 'virtual' course by the time i got home. Had previously thought that studying a random map when running would be a waste .... actually now think it's quite good for practice of map reading on the move (short of actually orienteering that is). Added bonus of making a long run seem not so long. | ||
| Stretching 10:00 [1] | |
| Could've done with more time than this, but short on time before heading out for din-dins... | ||
Saturday Jul 12 | ||
| Cycle warm up/down 30:00 [3] | |
| Flat to Pleasance gym and back after. | ||
| Strength (Gym) 30:00 [4] | |
| slept:6.5 shoes: Reebok Premier Lite | ||
| Since I'm in between gym memberships i figured i pop in to see what Ed Uni's gym is like. Parts have a slight rabbit warren feel about them and changing facilites nothing special. Plenty of equipment though, and the cafe and cardio areas look pretty good. Wanted to see the new climbing area(s) but they were closed off. For some reason i was most impressed by the bag full of punch bags (and decent views of Holyrood Park) hidden away up a tiny stairs at the back. Like something out of a movie.
Weight Session: Prone Squat Machine Hamstring Incline Chest Press Lat Inclined Pulldown Leg Extensions (doubles and 45 deg alternating singles) 20 rep sets x3/4 mostly (except chest when i couldnt be bothered changing weight down from what was already on there ... 12/15s there) | ||
| Core: Stability/Balance 20:00 [4] | |
| Doing these only once per week is not enough to make any progress what so ever .... like most things really.
No wobble exercises.... | ||
| Note | |
| Wife has learned AP password ... dont believe anything else 'i' write on here !!!!! | ||
| C • Better change your password... 1 | ||
| Stretching 10:00 [1] | |
| Stretch in gym after main session.
Also spent time stretching before and between weight sets,(not timed) R Leg. Upper quad still has that wee tender spot which prevents a proper deep stretch ... very slowly getting gradually better. Insertion at knee has been feeling it on downhills/down stairs for a week or so now. Not painful as such, just a nag i thought i should mention. | ||
Friday Jul 11 | ||
| Run tempo 20:00 [4] | |
| ahr:163 rhr:53 slept:6.0 shoes: Brooks Vapour | ||
| AM session
Got to the finish point from last time with about 55s to spare (note to self .... measure to nw corner of main tennis court fence) Struggled to get HR up in early part ... legs were not keen. | ||
| Run warm up/down 22:30 [2] | |
| ahr:135 shoes: Brooks Vapour | ||
| WU 5mins to Inverleith park b4 a wee stretch
2 1/2 mins build up to tempo speed WD 15 mins | ||
| Stretching 10:00 [1] | |
| 3-4 mins before tempo
Remainder outside flat after Still feeling the glutes after Wednesday's session | ||
Thursday Jul 10 | ||
| Climbing 2:15:00 [3] | |
| slept:6.5 shoes: Scarpa - Vision | ||
| Really enjoyable session.
We both made lots of progress. I deliberately avoided the macho cheat of stretch-grab-haul Took my time and chalked well to make sure my forearms didnt tire too quickly. Bouldering Warm up / Warm down Did a good mix of grade 4's through to 5+'s (which seem sooo easy now compared to not so long ago) Kicked the ass of 2x6a's fairly comfortably (good feeling of satifaction), but one other got the better of me when arms were tiring. B was chuffed by completing a 5+ Progress is good! | ||
Wednesday Jul 9 | ||
| Run hills 20:00 [4] | |
| slept:6.5 shoes: Asics Gel Trabuco | ||
| All i knew leaving the office was that i was going to holyrood cos' i really need some hills in these weakling legs.
I decided that 10x2mins would be appropriate. However 50s into the first i reconsidered ...(forgot just how tough hills are) and then changed for 10x1min uphill with 1 min downhill jog recovery. Covered less distance on the downhill between reps so couldnt compare just how much i slowed as the session progressed. Was running the path just inside the edge of the top of the sailsbury crags ... that gets steep sometimes .. i'm sure parts are 1:5 incline or near it. Hopefully i can keep hills in now i've started back at them..... | ||
| Run warm up/down 25:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Grassmarket to Hunters bog for main session and then back afterwards (obviously)
Legs feeling tired on the way back. | ||
| Stretching 10:00 [1] | |
| A few quick ones between WU and hill reps.
remainder back outside office | ||
Tuesday Jul 8 | ||
| Note | |
| No training
Knackerd in the morning so slept in a little. Comittee meeting in the evening. Walk to/from work and a wee stretch was as much as i could fit in :-( | ||
Monday Jul 7 | ||
| Run 30:00 [2] | |
| ahr:138 max:153 slept:6.5 shoes: Brooks Vapour | ||
| Am via Inverlieth Park
edit: 1 Min 38 seconds ??? WTF... was a little longer than that | ||
| Stretching 10:00 [1] | |
| post am run | ||
| Note | |
| Lots of body parts slightly not-loose since late afternoon Sunday.
Lower Back, Upper Back, Sides, Hip Flexors, Forearms .... feels like i've been climbing !!! | ||
| Orienteering (Street O) 49:00 [3] * | |
| shoes: Asics Gel Trabuco | ||
| Club Social out Pencuik way.
Arrived late so no warm up, just startted off easy and gradually wound it up as i went around. Two errors; One being asleep and turning off too early (say 1min) Second when tried to go for the risky cross county route, (not that non risky would have been any firther !!) which didnt work out and had to double back / relocate (circa 2-3 mins) Some answers were not 100% exactly right so i was disqd .... who cares, i enjoyed the run, and besides it's a 'social' ... the run only gets in the way of the true purpose of the evening (which as ever was over before i knew it) !!!!! | ||
| Stretching 10:00 [1] | |
| 5 after the run, more when i got home ... probably not enough. | ||
Sunday Jul 6 | ||
| Note | |
| (rest day) | ||
| Busy as today.
The 'hour or so' planned for committee report stretched out such that i ran out of time to run before bed.... not good... body aching to get out there :-( Early AM run to make up for it tomorrow.... hopefully At least i got a bunch of other stuff done today. | ||
Saturday Jul 5 | ||
| Climbing (Bouldering) 2:00:00 [2] | |
| shoes: Scarpa - Vision | ||
| Alien Rock 2
Massively different grading system to Ratho. WU on grade 0 and 1 routes Completed a few grade 2 routes. Completely stumped by a few more. Pushed arms alot more than when rope climbing (less break between climbs as no partner) | ||
| Core: Stability/Balance 15:00 [3] | |
| One set of usual crunches, reverses, back raises, plank variations etc. | ||
| Stretching 10:00 [1] | |
Friday Jul 4 | ||
| Run long 1:01:12 [3] 7.59 mi (8:04 / mi) | |
| ahr:146 max:179 shoes: Brooks Vapour | ||
| http://www.sanoodi.com/route/quirkey/160011/1hr-ru...
Final Third seemed faster for lower HR. Altitude graph possibly explains why .... dooonhill Had decided to stop putting off building up a distance session (long run) maybe because they are just soooo boring. Some running folk refer to 'O' as "BORE-IENTEERING" but I have to say without a shadow of a doubt, not one 1hr+ run i've had in orientering has even come close to how boring the average 'long' run has been. Saw some SEDS stuff which suggests doing a 'green' at weekly local events followed by an orange as a stride opener....... add jogging to/ from the event and you've got yourself a decent long run......maybe ? | ||
| Note | |
| I guess that's where running with other folk for long runs becomes the sensible option........ | ||
Thursday Jul 3 | ||
| Note | |
| Been far too busy for way too long.
Feeling mentally tired more than i really should for several months now. I just cant seem to help always trying to do more. Hence maybe not sleeping enough, but then others i speak to claim to get by perfectly well on alot less sleep than I get. Really need to de-clutter, and more importantly learn to avoid taking on more projects and responsibilities..... (at least at work i'm ok at delegation). | ||
| Note | |
| Absolutely shattered by going home time, so decided a day off was called for (probably just the rest day planned for tomorrow moved back one)
Did finally get my Croeso entry in though ... how long i've been meaning to get round to that. | ||
Wednesday Jul 2 | ||
| Note | |
| slept:7.0 | ||
| Definitely feel like I've given all major, and most minor muscle groups some good quality training the last two days. Can feel that slight soreness, like you get 24-48 hrs after proper hard graft ... maybe like legs the day after a race .... cept this isnt just legs .... its abs / back / quads/ chest the lot !
Great Relatively easy tonight i think ...Climbing (except for fore arms / hands i guess) | ||
| Climbing 2:20:00 [2] | |
| shoes: Scarpa - Vision | ||
| The two week gap since last climb showed.
Although the new shoes brought more comfort and confidence for my feet, my hands and forearms started to tire from about halfway through the third route i did. Started with a Level 4+, then a few Level 5's, had to give up on a few 6A's and a blue 5 with small holds when i just couldnt hold on any longer. Went back to Level 5 and 5+ routes thereafter. Bouldering warm-up and warm down. Felt particularly confident of my feet with these. Very quiet tonight compared to previous Tues and Thurs sessions. Roads really quiet too... which i assume is schools off and folk away on holidays (????) | ||
Tuesday Jul 1 | ||
| Run 33:00 [2] 3.9 mi (8:26 / mi) | |
| ahr:144 max:155 slept:6.5 shoes: Asics Gel Trabuco | ||
| From office at lunch time. Pleasant run in pleasant surroundings of the Meadows.
Park jam-packed with families, and tennis courts teeming with kids obviously now on summer break and their parents have been successfull in finding them stuff to do so they're 'out from under their feet' .... ha ha Did think my Hr was a bit high for the pace i was doing. | ||
| Stretching 10:00 [1] | |
| Esp Quads, Glutes, Calfs
Some once i got to meadows, majority after main part of the run. | ||
| Run tempo 20:00 [4] 4.4 km (4:33 / km) | |
| ahr:165 max:171 shoes: Asics Gel Trabuco | ||
| Slower than any of the other sessions recently.
Maybe proves my notion from the lunch time run of HR feeling a bit high. i.e. slow for a given HR Distance must have been a good 400m short of previous (need to check back on it) Some morning rested HR checks might be called for. Feel fine but possibility of illness on its way. | ||
| Run warm up/down 22:30 [2] | |
| shoes: Asics Gel Trabuco | ||
| WU To Inverleith, and about 2/5 of a lap for Hr build up.
WD One full lap and back to flat allong WOL | ||
| Stretching 15:00 [1] | |
| 5 mins during warmp up phase
10 mins (plus) after run | ||