Training Archive: QuirkeyIn the 31 days ending 2008-08-31:
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| 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 | S | |||||||||||||||||||||||||||||||||
Sunday Aug 31 | ||
| Note | |
| slept:5.0 | ||
| No training.
Organising at Score-O event : Cademuir, nr Peebles Raining the whole day .. miserable. Hope to run when i got home but falling asleep after putting my running gear on was a sign that rest might be a good idea | ||
Saturday Aug 30 | ||
| Cycle 20:00 [3] | |
| slept:7.0 | ||
| Flat to Seafield to pick up van hired as part of my role as 'dis-organiser' of tomorrow's Score-O at Cademuir (nr Peebles).
Did a short stretch whilst o waited to be served (not timed) | ||
| 'Alternative' Training (Manual Labour) 1:00:00 [1] | |
| So, ended up spending over and hour on the long-overdue duties with 'yard' brush in both of the 'patio' areas in front of the flat. i.e. intense brushing /scrubbing of moss, mud, dust and general crap off the stone paving flags and retaining walls etc . There was a lot of it too.
Wouldnt normally put down what sound like ordinary chores / DIY as training, but this one had me sweating more than a summer o-event, and i was physically shattered by the end. I think it was pretty good workout,especially for core. No time to actually train conventionally today due to having waaaay to much to do otherwise. | ||
| Note | |
| (injured) | ||
| Putting some stuff in the van (water i think) i tweaked my lower back on RHS. Got a sharp stabbing pain which seemed to ease within a few minutes.
Could feel it returning later in the evening, but feeling more like a friction burn on the surface then ..... oh oh | ||
Friday Aug 29 | ||
| Run tempo 20:00 [4] | |
| ahr:165 max:172 slept:9.0 shoes: Brooks Vapour | ||
| Anaerobic Threshold Run. The first one in a good number of weeks.
Got to the corner of the bowles pitch on the third lap (so c. 75m less than last time). The feeling of slowing down at given HR didnt feel as much as usual, but times would indicate it's still happening. Got a mild stitch from about 14mins in. Too much fruit and water prior to the run maybe. Times at main path crossings +3.10 +4.00 (7.10 lap) +3.40 +4.15 (7.55 lap) +3.40 Have been thinking it might be worth a test on a track, to see what pace equates to what HR. If graphed this could be used to determine actual Anaerobic Threshold (Point of Deflection). | ||
| Run 26:30 [3] | |
| ahr:144 shoes: Brooks Vapour | ||
| WU 5 mins to Inverleith Park plus ramp up to tempo run.
WD 20mins : Lap of Inverleith, then zig zag route via Glenoggle, Stockbridge, Ed. Academy etc. | ||
| Stretching 10:00 [1] | |
| 5 either side of run | ||
Thursday Aug 28 | ||
| Climbing 2:00:00 [3] | |
| slept:5.0 shoes: Scarpa - Vision | ||
| Nice to see graded routes now added to the 3 central boulders.
Managed to climb up and back down a black as part of my 'warm up'. Forearms a bit on the tired side before we got onto the main wall. Cleared a few 5 amd 5+ graded routes. Managed one 6a (just), and got past the previously impossible sticking point on that tricky outer corner 6a graded red. Didnt get past a second sticking point about 3 moves from the top however. Got about 2/3 the way up another 6a before forearms gave in. Was doing ok on a grey 6b at the end, got stumped just before half way, only to spot a hold i had thought was a different colour (under artificial light) after i had started decending. Starting to see more and more that good balance goes a long way with this game. | ||
Wednesday Aug 27 | ||
| Stretching 45:00 [1] | |
| Remembering my note to self last night i went along to Glenogle for the scheduled 8.30pm YOGA class, only to be told that class doesnt exist!
I explained that it's on their website timetable and the guy promtly handed me a glossy booklet of 'the new timetable'. Of course it had the class listed too! Very pissed off, i headed home again. Did a wee bit of Yoga type stuff myself, but mostly just stretched. Included some fit rolling on the itb's and tennis ball on the glutes, which were feeling it after last night's jumping about. | ||
Tuesday Aug 26 | ||
| Run 20:00 [3] 1.9 mi (10:30 / mi) | |
| shoes: Brooks Vapour | ||
| Took a lot of effort to wake up / get up today. First alarm was at 6am but feet didn't touch the floor till 8am.
PM run: Grassmarket to Meadowbank stadium via cowgate and holyrood park. Carrying near full backpack so slow paced balls of the feet trot to save my knees a bit. No watch so time is an estimate. http://www.sanoodi.com/route/quirkey/170809/grassm... | ||
| Exercise Class (20/20/20) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Class at Meadowbank.
Supposed to be 20 mins each of Step / Circuits / Core. Hence 20/20/20. Has been ages since i've done anything like this (the recent 'Combat' isnt the same) so i was happy to be getting back to it. Trying to remind myself to hold back in the earlier part of the class, but the circuits ended up being first (after warm-up) and who can one hold back on circuits? Not me, unless knackered. I was by far the fastest mover on the sprint shuttle runs, which was odd considering the class was being held in an athletics stadium (?) After that, the abs section was hell and even the girly 'Step' was a challenge. Just the type of training i need more of, but i am expecting a little soreness tomorrow. Must look into getting onto the track for a few sessions. Seeing that brought back a few memories. | ||
| Run 20:00 [3] 1.9 mi (10:30 / mi) | |
| shoes: Brooks Vapour | ||
| Meadowbank to Cannonmills.
As before, slow with backpack and strangely, exactly the same distance as run prior to class (according to sanoodi). | ||
| Stretching 10:00 [1] | |
| 5 before class.
10 more once home. Still feel i should do more stretching, but where to find the time ?.... skip logging training perhaps?.... nah ... getting back to Yoga classes should help. Note to self: Must get back to Yoga classes ! | ||
Monday Aug 25 | ||
| Run 40:00 [3] | |
| ahr:142 max:164 shoes: Asics Gel Trabuco | ||
| Nice comfortably paced run after work. Water o'leith and 3 slightly enlarged laps of Inverleith Park. | ||
| C • Climbing in Asics? 3 | ||
Sunday Aug 24 | ||
| Yoga 20:00 [1] | |
| slept:7.0 | ||
| at home
Basic Sun Salutation Series plus a few of the balance / stretch poses. | ||
| Core: Stability/Balance 15:00 [3] | |
| 20 reps each of a range of abs and lower back exercises, just to get myself back into it.
Been feeling the lack of strength in my core: whilst running through to just sitting at my desk. A wee bit of lower back ache/stiffness etc has given extra drive to get back to Yoga and Core stuff....... | ||
Saturday Aug 23 | ||
| Event: Purple Thistle | ||
| Note | |
| slept:10.5 | ||
| Another big sleep and i feel remarkably better.
Still not in the best of humours as i have to miss a weekend of 'Mighty Thistle' that i've been looking forward to for nearly two months ... grrrr | ||
| Cycle 45:00 [3] | |
| ahr:125 | ||
| A wee bit further than i anticipated to get the the local event at Levenhall nr Musselburgh.
Took a wee bit of searching to actually find registration due to misleading signage (i think lots of other folk had the same problem) | ||
| Orienteering 50:00 [5] ** 7.9 km (6:20 / km) | |
| ahr:169 max:178 spiked:17/19c shoes: Brooks Vapour | ||
| Levenhall, nr Musselburgh.
Thought it strange that no-one was on registration when i got there. Eventually got a start. Not colour coded, just distances. Time is an estimate as i didnt start my watch until out a bit. As the navigation seemed fairly straight forward i pushed myself physically all the way. Took the cross-country routes through undergrowth/water etc 'for training purposes' in a few places even where i knew that sticking to paths would actually be faster. Strategy could have been improved on 8-9 and 17-18 as i ended up running further than i should have needed to. Realised when i got back to an all but empty assembly that i'd been behind by an hour all the while without realising. i.e left the flat at 14:45 when i thought it was 13:45 ....... lucky for me the organisers were easy going enough to let me start late ... even if i didnt realise at the time. | ||
| Cycle 50:00 [4] | |
| ahr:127 max:148 | ||
| Decided to take the cycle path route back home. Was a little distructing of signs near big W which seemed to be pointing the wrong way. They were right. Could feel my energy levels slumping more and more as i went.
HR up around the 140bpm mark for most of the way. Considerably slower through town stopping for traffic lights and numpties crossing the road without looking. Cant believe i managed to avoid swearing at even one of them. Absolutely zapped by the time i got home. Allowing for the one hour error mentioned above, there still seemed to be some time that went missing this afternoon as it was heading for 6pm when i arrived home..... cant even think of where i could possibly have had a blackout .... eeerie Someone else wasn't impressed with my being VERY late for dinner!!!! | ||
| C • Safe? 2 | ||
| Stretching 10:00 [1] | |
| Should maybe do more....... | ||
Friday Aug 22 | ||
| Note | |
| slept:11.0 (sick) | ||
| Still not feeling the full shilling today. Big sleep but still not fantastic. Headache still there though not so bad. Slight dizzy feeling in the morning.
Contemplated a wee half hour jog in the evening but opted on the safe side, plus this allowed me to get a few things done at home before early to bed again. | ||
Thursday Aug 21 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Tiredness and headache during the day. Had intended to run in the evening but so knackered by the time i got home i could hardly hold a conversation, so downed a bowl of cereal and went straight to bed. | ||
Wednesday Aug 20 | ||
| Climbing 1:30:00 [3] | |
| shoes: Scarpa - Vision | ||
| Shorter session than usual tonight. Traffic was insane getting out of town so we were late and we were both in need of catching up on sleep so finished early too.
10mins bouldering to warm up. Then on to top rope protected climbing: Progressed each time on route Grades 4+, 5, 5+, 6a all cleared no probs. B needed more rest from her prev climb after i'd done the 6a, so i went again almost straight away on a 5. It was a mistake as only got half way before the forearms had enough. Tiredness got me on another two 6a's before i eventually got a third 6a: and then to finish i cleared that 5 i'd got stuck on previously. c 10 mins bouldering to warm down. Quite pleased with my climbing. Feel almost as if i've come back from the near 3 week break with improved technique. Great Fun! Edit: Wee bit dizzy for 5 mins after changing. Not sure if it was on account of not drinking as usual during the session then downing a cold energy laden sports drink afterwards. | ||
| C • Run...? 2 | ||
| Stretching 20:00 [1] | |
| 10 in the morning before leaving the flat
10 more after climbing in the evening | ||
Tuesday Aug 19 | ||
| Cycle 20:00 [4] | |
| slept:8.0 | ||
| Was keen to do a 'long' run, but thought my calfs might not appreciate 1hr plus of pounding. Decided on a medley session instead.
About 5 mins easy cycle in traffic from office to Holyrood park, then a hard push for a full lap of the park; though i did ease off slightly on the long downhill as i wasnt fully confident of my narrow tyres holding the wet cambered road surface. Overall time is an estimate. | ||
| Run hills 35:00 [4] | |
| shoes: Brooks Vapour | ||
| Locked my bike up and did a lap of holyrood (with backpack).
Usually about 30 mins 'unladen' so 35min estimate for this. Tried to run fairly flat footed to take pressure of that calf niggle. Turned out as more work for other parts of my calfs. | ||
| Cycle 10:00 [3] | |
| Holyrood to the flat. Deliberately picked a route with plenty of cobbles to make it a little more of a challenge.
How come a little rain turns otherwise perfectly reasonable drivers into complete 'mentlers' ??? or is it that the calm folk stay indoors whilst the nutters come out into the rain? | ||
| C • rain 4 | ||
| Stretching 15:00 [1] | |
| Quads and glutes feeling a bit funny all day, but i suspect that was more to do with LACK of activity rather than the usual opposite cause of gip.
5 mins with the fitroll at the end. Felt it as i hadnt done so for a few weeks. | ||
Monday Aug 18 | ||
| Run 27:30 [3] | |
| slept:8.0 shoes: Brooks Vapour | ||
| Though still knackered, dragged myself out of bed before work to re-commence 'normal' training.
Water of Leith and Inverleith park etc. Included a few old mobilisation and new breathing exercises as i went. Slight tugging feeling on that central calf muscle near the end. | ||
| Stretching 10:00 [1] | |
| 5 when i hit inverleith
5 when i got home | ||
Wednesday Aug 13 | ||
| Cycle (MTB) 2:00:00 [3] | |
| ahr:110 max:135 slept:5.5 | ||
| Up at the crack of dawn to do the 2 hr drive to Ballinastoe in Wicklow with Brian.
He kindly let me have his good full suspension bike whilst he used his cheaper hardtail. We went a fair bit slower on the climbs than i would have otherwise, rarely breaking 120bpm. The circa 18km waymarked route criss crossed itself as it gradually got more challenging on the 'fun' bits. My confidence was increasing all the time, but i was eventually caught out by instinct about 20 mins from the end, attempting to brake i ended up into a stump and over the handlebars (used the front brake, whose lever was on the same side as the BACK brake on my own bike). Luckily i managed a decent landing and only picked up a muddy arm. Not so confident for the run back towards base. Thoroughly enjoyable morning. | ||
Monday Aug 11 | ||
| Run intervals 45:00 [4] | |
| slept:8.0 | ||
| C 15 mins gradual downhill WU to New Ross gravel track
Feeling the middle of my calf tugging on the downhill so did a few stops to stretch out. A few test strides on the track and my calf seemed ok 6x300m in ave 55 secs each with alternating 1min / 2 min recoverys (running flat footed to protect calf a little) C 15 mins uphill WD back to my sisters place. Av Hr for resp 162 Av Hr for all else 142 | ||
Saturday Aug 9 | ||
| Run 1:05:00 [4] | |
| ahr:148 max:168 slept:8.5 shoes: Brooks Vapour | ||
| Now becoming an institution of visits to the 'motherland'.... I went for a really enjoyable gallop around Raven Point Nature Reserve.
As the rain had started (again) i was there without B, which meant i didn't really have to worry about time. Easy for the first 5 as a warm up, a wee stretch, then a proper stretch out along forested dune trails. Did a bit of exploring as opposed to just doing the old routes from my teenage years. Soon discovered that more of those old trails were rather grown over, indicating that the old gang have either stopped coming here or changed their routes a bit. Didnt bother with the beach this time. Thought a fair bit about how this would be a great place to orienteer ....but for the brambles and bracken .... maybe a winter area? Eased off a bit for the last 5 mins Just a Magical Place ! | ||
| Stretching 15:00 [1] | |
| 5 at about 5 into the run
10 more once i got back to the car. | ||
Thursday Aug 7 | ||
| Orienteering 2:00:00 [5] *** 10.3 km (11:39 / km) +475m 9:28 / km | |
| ahr:142 max:165 slept:2.0 shoes: Inov8 Mudroc 208 | ||
| Although i felt fine physically, i was mentally 'knackered' after attempting to, but failing to sleep in tent with strong winds and torrential rain most of the night.
Making little errors from the off they gradually got worse and worse, 5 mins, 10mins, 25minute errors. I realised that navigation should be easier in this terrain (than 2 days ago) but my brain was just dead so I decided to retire from about halfway to control 11 of 27. Since i was at the furthest point away from the finish i decided in jogging back to run along paths roughly following the route of my course. Ended up back at assembly at bang on the 2hr mark. I think this was the third time i've ever retired. I know now i've got a base stamina to be able to keep going physically, but that brain power and sustained speed in terrain need some work. | ||
| Run warm up/down 15:00 [2] | |
| Warmup -Jog to start and lots near start as i'd gone there waaaay too early (for a change) | ||
| Stretching 25:00 [1] | |
| 15 prior to run (filling time mostly)
10 after | ||
Tuesday Aug 5 | ||
| Orienteering 1:43:53 [5] **** 9.9 km (10:30 / km) +240m 9:22 / km | |
| ahr:157 max:168 23c slept:5.0 shoes: Inov8 Mudroc 208 | ||
| Croeso: Pwll Du (Day 3)
Nice area, but a bit of a miserable day. 23rd out of 27finishers. Not a great night's sleep in advance, and a minor panic after forgetting my o-shoes, then a 1 hour round trip to get them, followed by a later than intended race start Sloppy run. No major 'errors' timewise, but not exactly accurate and confident spiking of controls. Was able to keep going easily, but not able to hold a decent pace for long. Lack of recent practice was shown i suppose. | ||
| Stretching 15:00 [1] | |
| 5 before and 10 after run | ||
| Run warm up/down 30:00 [2] | |
| ahr:130 shoes: Brooks Vapour | ||
| Car to assembly, to start (WU)
Assembly to Car (WD) | ||
Sunday Aug 3 | ||
| Event: Croeso 2008 | ||
| Note | |
| slept:7.5 | ||
| Supposed to be in on our hols by now.
Not on our hols. Instead ? Fun with blocked drains from the building, compounded by large quantities of water coming from laundrette next door. Point of blockage found when clearing the main drains through our building. Long complicated and stomach churning story later ...... Eventually sorted in the evening after calling the council out. Despite the blockage being sorted, the entire building DOES NOT smell of roses! There goes tomorrow's O ...grrrrrr Yet again a 6-day turns into something considerably less .... WTF? | ||
Saturday Aug 2 | ||
| Note | |
| slept:7.0 | ||
| Likely to be a forced rest day today trying to get stuff done.
In to work again too. | ||
Friday Aug 1 | ||
| Cycle intervals 40:00 [4] | |
| ahr:140 max:165 | ||
| As a stress busting / mental calming exercise i decided to give Andy's Arthur's seat intervals session a go.
Wasnt sure of exactly where the start and finsh were, so assumed the start as the grassy island just before the barrier next to St Marys Loch; and the finish as the roundabout closest to the commy pool park entrance. 10.00 10.30 10.15 Hr average for reps up around 148. Max up to 165 on the steep bits. Something like 5 mins recovery cycle between reps. Thought i was 'the man' when zipping past some folk on mountain bikes with big chunky wheels. Very soon however a guy on a road bike taught me that i was not quite. Conclusion: For on-road biking - Mountain Bike Bad / Quirkey's Hybrid OK / Road Bike Great | ||
| C • roundabout 3 | ||
| Note | |
| A complete 'sheet' of a day a work. EDIT previous rant removed for the sake of 'professionalism'...Raaagggghhh!!!!
Have put in a request to the directors for a big heavy punchbag to be fitted in the downstairs workshop. Writing here as a form of venting is not quite so satisfying. Cycle session from 6ish - 7ish before back to hell on earth in the office. | ||
| Cycle warm up/down 15:00 [3] | |
| ahr:125 | ||
| WU: Office to Holyrood reps.
WD: From Reps back to office | ||