Training Archive: QuirkeyIn the 31 days ending 2008-10-31:
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| 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 | F | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Oct 31 | ||
| Note | |
| (rest day) | ||
| Definitely feeling the hamstrings today.
Complete rest day deserved i think. Anyway, was in work almost 2 hours past closing time in the evening re-organising furniture around as well as moving my stuff from our nice wee comfy office upstairs down to the big 'Team' orientated open-plan office space downstairs.... boooo! I suspect that will reduce my own productivity, as it will be easier for people to ask Qs about this new drawing / 3d modeling software..... Still ... good to be considered knowledgeable, and definitely good to still have a job in times like these...... | ||
Thursday Oct 30 | ||
| Run 1:20:00 [3] | |
| ahr:138 slept:6.5 shoes: Brooks Vapour | ||
| INTerlopers run from hillend
Cold night but rain stayed off. Really feeling calf and especially hamstrings after last night's efforts. They eased off a bit eventually but I was much closer to Ken's pace. We both walked maybe 15 mins in total up steeper slopes of sllermuir and caekerton etc Knees a bit achey coming down the last few steep decents. Didn't stretch as needed to rush away. Late arrival of leader and run being double the advised time cost a few brownie points by being late for din-dins | ||
| Stretching 20:00 [3] | |
| Not till much later, after dinner etc
figured I needed twice as much to have the same effect as doing it straight after exercise. Added in an overdue fit-roll session on quads and itb. | ||
Wednesday Oct 29 | ||
| Cycle 12:00 | |
| Wimped out of the tempo session i planned to do this morning as i'm not accustomed to this sudden cold snap yet.
Decided to cycle to work early so i can leave on time this evening. Nearly run over by a First Bus, the driver of which obviously doesnt understand or agree with the rules of the road, most specifically the concept of RIGHT OF WAY ..... you know the bit about always giving way to your right or even just traffic already on the roundabout when you're not? (Edit: Calmed down from my rant now so unfair comments removed) Anyway useless , dangerous drivers is again the main issue. | ||
| C • first 2 | ||
| Cycle warm up/down 8:00 [2] | |
| Work to commy pool | ||
| Core: Stability/Balance 30:00 | |
| Really feeling effects of Mondays session ... getting tired / sore at 30 reps rather than 50 mark on most exercises as normal lately. Was a little excessive perhaps on plank variations.
Again they only had 'Bosu' ball (pr whatever it's called) for balance / ankle stuff so tried to deliberately work weaker areas. | ||
| Cycle 15:00 [3] | |
| commy pool to roseburn | ||
| Run intervals 15:00 | |
| shoes: Asics Gel Trabuco | ||
| For got my compas so couldnt do bearing exercise evryone else was doing.
Decided to do sprints intervals instead along one side of football pitch. Think i did 8 reps with walk / slow jog recovery | ||
| Run warm up/down 5:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| To park (b4 intervals) | ||
| Orienteering (Street Score) 40:00 [4] * 6.6 km (6:04 / km) | |
| shoes: Asics Gel Trabuco | ||
| Guess at time.
Lamp-post Score-O with 'spooky' theme. Told not to try getting them all, so reverse psychology kicked in and decided that would actually be a good idea (since i'd forgotten my watch too!) Good to get a proper blast around at pace ( would have like to know what Hr was). Started first loop with wrong control and in wrong direction, but thought i was ok after that ... legs a bit tired / lactic acid-y from the sprints. just prior. Edit: Here's my gmaps pedometer route (6.6.km)... looks like it was shorter than AndrewD's ..... yet he got back a good few minutes before me http://www.gmap-pedometer.com/?r=2366625 Improvements would have been to do the first loop clockwise and include no 16 in that. Otherwise think i did a pretty good job of it. | ||
| Cycle 10:00 [3] | |
| Home from Roseburn | ||
| Stretching 5:00 [1] | |
| After score O
| ||
Tuesday Oct 28 | ||
| Climbing 2:00:00 | |
| shoes: Scarpa - Vision | ||
| About half the time was bouldering tonight.
Was absolutely baltic in the main arena. Hand holds were really difficult to keep hold of ass hands kept cramping up .... especially on the LHS wall. Did a 5a over there which felt a hard as last weeks 6b+ Bouldering room on the other hand was nice and toasty by comparison. Watched some of the 'pros' and their younger protoge's doing circuit climbs near the end: Really impressive to watch.... real life Spidermen! Hopefully we'll get used to climing in lower temperatures ...it's not as if you can put gloves on for indoor when your hands are cold..... | ||
| Note | |
| Stiff in upper back, chest and triceps today.
Slight pain in right shoulder / neck developed around (late) lunch hour .... not sure if from training last night, previously not mentioned tumble on Sunday, or simply posture issues from working too hard all morning. | ||
Monday Oct 27 | ||
| Stretching 10:00 [1] | |
| AM stretch b4 work | ||
| Run 10:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| office to commy pool | ||
| Exercise Class (Circuits) 1:00:00 | |
| shoes: Asics Gel Trabuco | ||
| Circuits Class at Commy Pool (6.30-7.30)
Stations in pairs of exercises. Usually completely different from each other. Even included a fun single legged jumping balance exercise ... great for strong O-ankles Ended up paired with Pete so was good to chat a little in between exercises. Just the class i have been looking for! Will keep going if / when i can. I'd definitely recommend it !!!!!!!! | ||
| Run 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Asics Gel Trabuco | ||
| From Commy pool home.
Quicker than i thought i would be considering i had a bag on my back. | ||
| Stretching 10:00 [1] | |
| Once home.
Wee bit of emphasis on ankles / calfs | ||
Sunday Oct 26 | ||
| Event: SOL 7 | ||
| Stretching 15:00 [1] | |
| 5 mins after O race .... way too cold to do any more.
10 mins more at home once warm, fed and watered etc | ||
| Orienteering race (M21S Couse 12) 1:43:27 | |
| ahr:149 max:172 spiked:10/14c rhr:50 slept:8.0 shoes: Inov8 Mudroc 208 | ||
| SOL 7 Craig a Barns
Made an absolute ass of myself on 2, 5 & 8.... Mediocre in between these too. 2: Didnt trust my better judgement and went down early re-entrant to 'hunt'. Eventually went back to 1 to re-locate, then just ran the track option..silly 5: Distracted by seeing two people i knew on same course ....drifted, faffed, got confused, did a short bit of 180, the list goes on ..rubbish 8: Must have run bang onto the control site first strike but didnt spot flag .... lots of yo-yoing up and down the hill/spur until eventually seeing flag at 4th/5th sweep .... bah! Lost heart after 8 so I walked about half each remaining leg ..... times picked up greatly as navigation dramatically improved ....felt fresh as a daisy at the finish (Kept on jogging towards download) Maybe need to stop trying to 'run' O events .... maybe tire myself out with a hill race or a hard running session on Saturdays in advance of SOLs etc? Fantastic area apart from fellings .... maybe have a decent run next time Here: have a laugh: M21S Couse 12 http://www.esoc.routegadget.co.uk/cgi-bin/reitti.c... | ||
| Run warm up/down 10:00 | |
| shoes: Inov8 Mudroc 208 | ||
| WU: 5 mins jog / walk / jog to start
WD: 5 mins jog back to download | ||
| Note | |
| Muscles / Tendons around ankles / calfs feeling particularly stiff after O race.
Knees a bit sore too. | ||
Saturday Oct 25 | ||
| Stretching 10:00 [1] | |
| Core: Stability/Balance 20:00 [2] | |
| 'Alternative' Training ('Gardening') 30:00 [2] | |
| Note | |
| Planned a wee half hour jog to 'loosen up' for tomorrow but the weather being crap put me in a bad mood so put that energy into helping me do chores i'd been trying to avoid.
I ask myself, why do i live in north western Europe? On the other hand, the O is no-where near as good in Queensland. | ||
Friday Oct 24 | ||
| Note | |
| slept:5.0 (rest day) | ||
| Got to bed V late working on a job.... again
Rest day due so may as well be today. Last day at work for lots of soon to be fiscally poor unfortunates. Drinking session highly likely, just not a George St drinking session though! (Maybe credit crunch style 'Own Brand' Value drinking ...under a bridge perhaps ?....) | ||
| Stretching 10:00 [1] | |
| AM stretch | ||
Thursday Oct 23 | ||
| Cycle 12:00 [3] | |
| From home to work
Legs feeling the after effects of last nights cycling. However.....Less cars than usual on the road .. great! | ||
| Cycle 18:00 [3] | |
| From work to Mary Erskine School
V gusty windy night, and nearly blown into a few parked cars! | ||
| Orienteering race (FWTN) 32:42 [4] *** 4.5 km (7:16 / km) | |
| spiked:24/25c shoes: Brooks Vapour | ||
| Mary Erskine School and Ravelston Woods
Good planning by Roger. Two loops 2.9km + 1.6km, both with bits or fast 'urban' nav around the school campus plus trickier (dark) contour nav in the woods. Good challenge, especially in the woods. Torrential rain as i was heading into the woods for the second time. Had to slow right down to a jog. Tiny wobble of attempting to hit no 4 on the long course from wrong side of veg .... 20 secs tops Only real error was not sticking to bearing coming out of 6 on the short course, trusted i was on the right path and effectively made a 90deg error .... c 60-90 secs lost. All in all a pretty damn good run by my standards ... even if c 5 mins down on Spongey et al. Really enjoyable despite the torrent! | ||
| Cycle 8:00 [4] | |
| I kid you not on the time from Craigleith Rise to Cannonmills ... sweet
Not great as a 'warm-down' but fun tralleling at knots none the less. To think i used to hate cycling once upon a time..... | ||
| Stretching 5:00 [1] | |
| Cursory stretch of main culprits once home
Realised that somehow attending O training / FWTN tends to take up more than 2 hrs of time between leaving work/home and eventually getting home afterwards .... could maybe add another 1/2hr between prep before and shower / changing after in addition to this. Maybe that's where the 'average' person finds a good chunk of the 4 hrs TV they apparently watch per day ..... | ||
Wednesday Oct 22 | ||
| Cycle 12:00 [3] | |
| From Home to Work | ||
| Cycle 20:00 [4] | |
| ahr:141 max:168 | ||
| Work to Corstorphine Hill
Ended up leaving the office 15 mins later than intended so had to push it quite hard all the way. At least 5 mins late getting to O-training. | ||
| Orienteering (Training) 50:00 [3] *** | |
| shoes: Brooks Vapour | ||
| 7 participants.... lower than of late.
Cold but dry overhead. Star Exercise re-used (but improved?) from last winter..... (last time i didnt run) In pair with Tom: Each put out two reflective tubes and met back at base then swap over to collect other persons controls. Unexpectedly, i quite enjoyed this, despite the area ..... maybe used the best bits of the area. I managed to make a proper 'ass' of my last control placement (c 100m out!) | ||
| Cycle 13:00 [4] | |
| ahr:128 max:146 | ||
| Corstorphine Hill to Home.
Only timed from traffic lights at bottom of hill (freewheeled to there) Pushed along, but not quite as much as on the way out of town earlier. More downhill and had wind at my back on the way home. | ||
| Stretching 15:00 [1] | |
| 10 once home
5 after shower | ||
Tuesday Oct 21 | ||
| Climbing 1:45:00 [3] | |
| slept:5.0 shoes: Scarpa - Vision | ||
| Not optimum sleep duration as up v late working on a job.
Late by the time we got out to Ratho, and refreshments were required in advance so much shortened session ensued. WU in the nice warm bouldering room again .... a few wee improvements there. Top roping: Did a 5 to start then 6a / 6a+'s mostly after that. Got a bit further on the blue 6b+ that beat me last week (but only after a 'rest') ....one move at a time. Tried a new red 6a+ at the end, and finally got to the top after falling off twice and singing along to Thin Lizzy on route...... am i messed up in thinking that was the most enjoyable climb of the night? WD as a half circumference of the easier central boulder. | ||
Monday Oct 20 | ||
| Cycle 15:00 | |
| To work | ||
| Run hills 22:00 | |
| ahr:153 max:173 shoes: Asics Gel Trabuco | ||
| Really really windy even in sheltered spots .... but still sunny so i was smiling on my lunch time run.
Hill reps in that middle valley in Holyrood Park, the second one just in front of Whinny hill (?) 11x1min uphill hard then 1min downhill jog (meant to do 10 but miss counted .... watch made me realise once finished) Pushed a little too much early on but settled by the third one. Tough enough session but need more of this stuff. | ||
| Run warm up/down 25:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| WU From work to holyrood for hill session.
WD back to Grassmarket | ||
| Stretching 5:00 [1] | |
| Quick stretch outside office after run. | ||
Sunday Oct 19 | ||
| Exercise Class 1:00:00 | |
| slept:9.0 shoes: Reebok Premier Lite | ||
| Just for a change, and to support someone else's fitness campaign.
Very last class to be held at Glenogle b4 they close for major refurb from tonight. Aware that the class wasn't going to be directly useful for either climbing or running fitness i decided to make a conscious effort to involve core where possible. Minimised the jumping moves but stayed up on my toes as much as possible too. | ||
| Core: Stability/Balance 30:00 | |
| Had to use one of the big BOSU balls for ankle strength / balance work.
Easier to control than smaller wobble cushion so deliberately worked weaker angles of my range a bit more. Leg extensions (top 30-45%) Shortened set of usual abs stuff, including plank and some medicine ball. Feeling a little stronger than a few weeks ago in there despite relative infrequency of core training.... i.e. nowhere near often enough | ||
| Stretching 15:00 [1] | |
| Extra time on ankles / calfs as ordered. | ||
| Note | |
| Well safe to say 'that' was an easy week.
Need to try make sure the next week is not so lack lustre. | ||
Saturday Oct 18 | ||
| Orienteering race 38:32 [4] *** 4.5 km (8:34 / km) +230m 6:49 / km | |
| ahr:160 max:177 spiked:11/13c shoes: Inov8 Mudroc 208 | ||
| Green course at local event. Castlelaw.
Sunny but windy and cold at registration. Not as hilly as expected so good planning likely reason for that. Clean run but for dodgey control desc for 9 and 30m over-run on 12. Max 90 secs in errors. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Either side of O
| ||
| Stretching 15:00 [1] | |
| 5 after o
10 at home | ||
Friday Oct 17 | ||
| Climbing 2:30:00 [3] | |
| slept:7.0 shoes: Scarpa - Vision | ||
| Had been looking forward to this session after missing earlier this week.
Not even half the routes being used so great choice was available. Mucked about in bouldering room for 20 mins to warm up. Started top-roping almost feeling like i was falling UP the wall. Great! Did one 5+ before clearing several 6a and 6a+ routes Got half way up a blue 6b+ on LH wall at the end ... very happy with that considering how tired my forearms were by then. Watching an instructor giving a private lesson i heard him explain a technique i had come to start using a good while ago (without realising it was a proper technique .... was chuffed). Found his explanation of it actually helped me do it more efficiently thereafter... sweet. Partner realised that confidence was being undermined by fear of heights, so I time spent belaying to facilitate deliberate jumps off the wall then dangling at height off the rope for a few minutes etc. 10 mins traversing the easier boulder to warm down. | ||
| Note | |
| Disapointed as planned lunchtime run ended up as a Dodo.
Laptop repair company were whingeing at me for not collecting ealier this week and taking up their office space etc. So did that instead. At least I had a walk in the sun :-) | ||
Thursday Oct 16 | ||
| Note | |
| slept:10.0 | ||
| No Training today .... such nonsense was banned for such an important day (someones birthday).
Resting at home watching DVD's (6 movie's no less) was the extent of sanctioned 'activity'. | ||
Wednesday Oct 15 | ||
| Stretching 10:00 [1] | |
| AM Stretch including fit rolling of quads / itb
Walk to work again today. Another walk about over lunch hour, mostly to get away from my desk. Neck feeling alot better but upper back giving guf again today. Probably needs Yoga. Opting to skip O-training tonight in the name of hostilic wellbeing - going for a proper sports massage. | ||
| Massage 2:00:00 [0] | |
| More than a year later, i've still got scar tissue around area of broken ribs. Suggested that this will be restricting my breathing a little even if not hurting as such.
Pecs knotty as ever .... (desk job and not enough stretching of that area) Ankle dorsi-flexion range aparently very limited even if calfs dont feel tight .... need to do more bent leg stretching of that area, ankle rotations etc | ||
Tuesday Oct 14 | ||
| Note | |
| slept:7.0 | ||
| Wasnt really in the mood for anything else yesterday. Got a taxi home, grumpy for the rest of the evening.
Neck/Shoulder eased a little by this morning. Walk to work for a (recent) change. Bag of frozen veg with me. Definitely no climbing tonight | ||
| Cycle 15:00 [2] | |
| Home from work including ill fated attempt to visit FOPP which was closed.
Consistency between web and store opening times would be a fine thing. | ||
| Run 32:30 [2] | |
| ahr:142 shoes: Brooks Vapour | ||
| Back was aching by the time i got out of the office .... lack of loosening effect of exercise the past two days hasnt helped.
Stuck in the dilemma of whether rest for the sake of my neck or exercise for the sake of my back .... not an easy one. Decided on a 'compromise' of an easy saunter via inverleith park. Helped my back .... neck seems to have coped. Legs appreciated loosening off of soreness from Sunday too. | ||
| Stretching 10:00 [1] | |
| 5 mins at Inverleith
5 more at home after | ||
Monday Oct 13 | ||
| Cycle 15:00 [3] | |
| slept:5.0 (injured) | ||
| Easy enough cycle to work.
Feeling quads and even calfs doing that. Didn't really sleep properly on account of discomfort with R shoulder /shoulderblade area. Got worse when i got up. Not sure of cause. Possibly sleeping posture. Too long since friday's session. Wrong muscle group to be from falls yesterday (worst in the motion you might use to start a lawnmower) Circuits for tonight out of the question unless sudden complete recovery occurs .... pos abs instead? | ||
Sunday Oct 12 | ||
| Event: SOL 6 | ||
| Note | |
| slept:8.0 weight:70.5kg | ||
| Big smash on the road leading to Forth Road bridge meant i was stuck waiting for nearly an hour. They eventually got us going wrong way on the dual carriageway and pulled us off towards dalmeny.
After waiting that long I decided not to bother with SOL due to a)lateness b) travel time c. 5 hrs return c) Petrol cost d) Sooo much stuff to get done at home. Hopefully get out for a jaunt along the ESOC version of the Pentland Skyline instead shortly...... turns out the actual Skyline Race is today... but discovered too late even consider it...... should probably consult hill racing calendar more often. http:www.bikehike.co.uk/mapview.php?id=2095 | ||
| C • SOL6 2 | ||
| Run hills 1:11:25 [5] | |
| ahr:161 slept:7.5 shoes: Inov8 Mudroc 208 | ||
| Two classic mistakes here really:
1. Straight into running without much by way of warm up (few mins walking about) 2. Deciding to 'time trial' a hilly route like this with very little hill training in the legs. Thought i was taking splits but at hill tops they didnt work. :( Included the detour out to S Black Hill unlike most folk tend to do on the actual club run. Fell at a muddy hole between E and W Kip getting full mud covering to my glasses. Couldn't get it all off but just before this smearing from sweaty hair was making it hard to see anyway... like no windscreen wipers on a rainy day. Slowed down a bit on the downhills after this as slightly hesitant. Still managed to fall/trip over another 4 times but my trusty reflexes sent my into a roll and safely straight back up into running the other side each time ....phew Tired enough by the end but reasonably happy with the time. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Gently up and down the road / track from the carpark.
Included a jog about in the burn to get the worst of the thick mud off my legs etc. Calfs / achilles were starting to tighten up once i'd finished the main run, but i think the cold water in between stretching helped a little. | ||
| Stretching 15:00 [1] | |
| Near / at car
Of which probably 10 mins was Soleus / Gastromenuis stretches | ||
| Stretching 10:00 [1] | |
| More stretching at home in pm | ||
Saturday Oct 11 | ||
| Note | |
| slept:10.0 (rest day) | ||
| Good sleep for a change
Only exercise today was to/from the car at various retail outlets....grrrrrrr who invented shopping! No time left for training. A nice easy jog had been intended to loosen off for tomorrow. As a result was feeling weird / jittery / hyper by bed time. Haven't felt that way in years ... like since the days i was actually fit (i.e. capable of sub 5min mile and all that) | ||
Friday Oct 10 | ||
| Cycle 15:00 [3] | |
| Legs feeling zapped this morning. The wee incline up Dundas felt like cycling up the side of Arthur's Seat. Lower gears and slower progress as a result.
Good thing i've no running planned for today, the rest would be a good idea regardless. Possibly hit a Yoga class or do some balance stuff this evening though. | ||
| Cycle 35 | |
| Work to Leith Vic gym, absolutely bucketing it down. (25mins)
Then later gym to flat. (c 10mins) | ||
| Strength (Gym) 25:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (to reinforce inner quad support to knee joints)
Upper body with light dumbells (2x 12kg) : 2 rounds of - Chest Press, Prone overhead pulls, shoulder press, overhead triceps, butterflyes (upper back). | ||
| Core: Stability/Balance 15:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Balance / Ankle strengthening
Delighted to find some wobble cushions in this gym (wobble hedgehogs more like!) Haven't worked on this area for months. Did lots of variations of both one and two leg exercises. Could feel a wee gentle burn around ankle cuffs once i stopped. Must try to keep these in the routine now. | ||
| Yoga 25:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Turned out the class i wanted to do was Hatha (i.e. Practically useless to me). Hence the gym work above.
Did my own wee bit of Ashtanga stuff with a few yoga/deep stretch hybrid bits mixed in. Needed it. | ||
Thursday Oct 9 | ||
| Cycle 15 | |
| slept:6.0 | ||
| Up the hill to work in the AM
Not Enough Sleep .... the age old problem. Need to prune some more time from non essential activities.... ? | ||
| Cycle 10:00 [2] | |
| Work tae commy pool | ||
| Core: Stability/Balance 30:00 [4] | |
| Ouch!
Did a really full on set on various abs, side and lower back exercises. 50 reps of most where possible. Adding overhead medicine ball pull overs whilst on reverse curls turned that one into a monster! A group of young 'pups' doing their own core stuff appeared to borrow a trick or two from my routine.... bless Oh to still be able to do the stuff i was able to do when i was a 'pup'...... | ||
| Cycle 10:00 [3] | |
| Fae commy pool tae KB | ||
| Orienteering race 29:45 [3] ** 5.5 km (5:25 / km) | |
| spiked:24/26c shoes: Asics Gel Trabuco | ||
| First of the EUOC Fight with the night series for 2008 ...yeaay!
Nice calm and relatively warm night for a pretty decent crowd to turn up. Guesstimate at actual distance covered. Hamstrings feeling it from last night and core training just prior so ensured i took it easy on the running majority of the time. Actually had a very smooth and confident run around, spiking controls, planning ahead etc until distracted by folk around me at 17, then left this control in almost opposite direction....doh Time losses at about 15 seconds each on slight wee hesitation at 10 and in searching for control at 8 and 12 on first loop and 4 on second loop (tricky to spot - reflective tape on white tubing). May have been 3 or 4 minutes lost after leaving 17 in wrong direction. I'm only going to count 10 and 18 (i.e leaving 17) as not spiked. Happy enough with the run (apart from 17) as i know i could have taken several minutes off the time by upping the running speed. Bring on the rest of these! | ||
| C • nice guesstimate... 2 | ||
| Cycle 15:00 [3] | |
| KB to Cannonmills
Started trialing log estimate for time actually cycling and discount time standing waiting for traffic lights. | ||
| Stretching 10:00 [1] | |
| Slight focus on Hamstrings, Quads, ITB etc | ||
Wednesday Oct 8 | ||
| Cycle 15:00 | |
| From Work to Blackford Hill.
Discovered when putting HRM on that clocks in sync with server at work are now 5 slow instead of being 5 mins fast like they have always been up to now ....hmmm 10 mins behind time doh..... cycled a bit harder than i had wanted to in order not to be too late for O training. | ||
| Orienteering 37:00 [1] 2.4 km (15:25 / km) | |
| shoes: Brooks Vapour | ||
| Usual problems with funny scale of Blackford Map throwing condes course lenghts off. Thinks it is 1:5000 but is actually 1:3000 or something like that.
First round of regular terrain test time trial thingy devised by Andrewd. As distances were off I decided not to do the long course but instead do the short twice, first round to navigate and actually find out where to go, then the second round to actually try running fast. First round, very slow pace and struggled to find no 3 (despite being fairly obvious once we found it!) Confused by vegetation mapping being years out of date in that area. Remainder of the course was fine and dandy. Time is approx for round 1 | ||
| Orienteering (Time Trial - Terrain Test) 14:15 [5] ** 2.4 km (5:56 / km) | |
| ahr:165 max:178 shoes: Brooks Vapour | ||
| Went out a bit too quickly and could feel the lactic acid holding me back from about 1/3 way round.
Walked up steeper slopes and steps leading towards compound by the mast. Bit sllipier both on ups and downs when traveling at greater pace. Distance estimate is approx actual distance stolen from Andrewd's log. (If i've remembered it properly that is?) Wont be burning it up at FWTN tomorrow, that's for sure. | ||
| C • distance not far off but I'... 2 | ||
| Cycle 16:00 | |
| ahr:125 | ||
| Home from Blackford Hill. | ||
| Stretching 20:00 [1] | |
| 10 in am once awake.
10 in pm once home from training | ||
| Cycle 17 | |
| 4got this b4: Up the hill to work in the AM | ||
Tuesday Oct 7 | ||
| Climbing 2:00:00 [2] | |
| shoes: Scarpa - Vision | ||
| Busy-as at Ratho tonight.
looking like a wrestling match was needed to get near any op roped walls when we arrived so we opted for an extended bouldering warm-up / play in the bouldering room.... until it suddenly got busy in there instead... B seemed much more comfy this week so confidence was up from the off. Some forward progression was managed, including half of a 5+ next to the main lead climbing wall. I did a few 5's / 5+'s and then whizzed up a grey 6a which have previously stumped me (same spot as B's 5+). Started up the tricky Olive 6a beside that and was near half way when this guy with massive arms came racing up the wall and into the space on my LHS i was needing to use. He slowed, then stopped, swore, sweated etc..... meanwhile i'm just holding on, arms getting tired waiting for the rude begger to get out of the way. Eventually fell off and i couldnt help laughing out loud before taking off up the wall again. Tiredness from all the holding still caught up with me and had to bail when just 1 single move from the top... grrrrr Managed to complete the Green on the 'bumpy' wall too (B went further than before too) Enjoyed it again this week .... think b now sees the benefit of bouldering to try new techniques. Maybe the safety falling last week had somethign to do with it. | ||
Monday Oct 6 | ||
| Orienteering (Labrynth-O) 9:00 [3] ** 1 km (9:00 / km) | |
| spiked:19/20c slept:7.0 shoes: Brooks Vapour | ||
| Estimate at time as i 'mis-punched' this first one..doh
1 of 3 runs (someone said there was 2 courses as one had been copied twice....didnt notice). The hardest bit was seeing where the next control was as there were no lines between controls (think the map would have been too confusing with them on anyway), so had to stop dead a good number of times for that. Got to memorizing the location of 2-3 controls with each stop in later runs. Most fun social i can recall. Great fun to take part and even fun just to watch 20 odd people zig-zagging around a 24x24m patch of playing field grass in the dark..... wonder what the people in the houses near by thought? Great to have club members of all ages running about together as the atmosphere was fantastic (compared to the 'norm' of spending more time at a 'social' by yourself out on the streets) Absolutely fantastic ..... more of this would be just magic! | ||
| Orienteering 9:37 [3] ** 1 km (9:37 / km) | |
| spiked:20/20c shoes: Brooks Vapour | ||
| Orienteering 8:46 [4] ** 1 km (8:46 / km) | |
| spiked:20/20c shoes: Brooks Vapour | ||
| Starting to get the hang of a few routes by the end.
(distances all estimates too) | ||
| C • distance 2 | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| Maybe 15 mins pre-o jogging from Nolans house to park, then back along route to pick stragglers etc
5 mins jogging after .... turned to walk for remainder of journey back to Nolan's. | ||
| Stretching 5:00 [1] | |
| Cursory Stretch after last run, then 5 more once home .... will need to do more to make up for this later in the week.... maybe even squeeze in a yoga session (?) | ||
Sunday Oct 5 | ||
| Orienteering (SoSOL) 1:27:21 [3] *** 7.4 km (11:48 / km) +385m 9:22 / km | |
| spiked:19/23c shoes: Inov8 Mudroc 208 | ||
| Brown course at First South of Scotland League Event of the Winter at The Hermitage, Dunkeld.
Never been there before do had no idea what to expect, except maybe a few hills. Had decided in advance that i want to do Browns all the way this year and treat them all as Technical Training rather than races as I've done in the past. The simple single person staffing of start area was a contrast to the overcomplicated and overstaffed registration process. The queue to register took ages. Anyway out o the course i constantly reminded myself to slow down and in doing so found that navigation was actually quite accurate most of the time. I had a few, relatively minor mistakes, but the slow running by mantra, deliberate choice to avoid paths in a few places (i.e. hardcore navigation), plenty of climb and brashings to boot meant that time was still on the slow side compared to what i might have expected. Losses: 3- Overcompensated for my tendancy to bear right by ending up bearing left 30-45secs 5- Straight through took a wee while: c 1min 9- slightly hesitant at c 100m from circle (in case my bearing was off -it wasn't) - c. 30secs 11 - didn't simplify enough - open area with stream were stronger collecting features than assumed - 30-secs 15 - Doubted my feature picking (as veg didnt match map) ....ran to nearby boulders no.133.. but i was right in the first place. c 1min 18. Slight over compensation on bearing again. 30secs 22. Went above main crag then turned wrong way ... below crag was safer route - 30-45 secs All that said, it was a really enjoyable course on an interesting area on a bright and beautiful sunny day ..... what more can be asked for? | ||
| Run warm up/down 15:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| 10 min WU and 5 min WD either side of O | ||
| Stretching 10:00 [1] | |
| 5 mins pre-O and 5 after WD
| ||
Saturday Oct 4 | ||
| Note | |
| (rest day) | ||
| No training.
In Fife doin training for Sky Diving but alas too windy to actually do the jump at the end ... will need to go back in better weather for that bit :-( | ||
Friday Oct 3 | ||
| Cycle 25 | |
| Fae work to Commy pool for class.
Then commy back to flat. More mentlers out tonight even though its sunny ....(eh?) | ||
| Core: Stability/Balance 30:00 [2] | |
| Particularly easy class physically. Might have better doing my own session.
Lots of instruction / emphasis on maintaining 'neutral spine'.... Thats all well and good on a lot of exercises but on reverse curls and 'cycling legs' too ?.... never heard of that before- previous understanding of these two was about making sure your lower back stays in constant contact with floor.... have i missed out something in latest exercise theory ??? Maybe Lard will know........... | ||
| Stretching 10:00 [1] | |
| Whilst waiting for abs class to start. | ||
Thursday Oct 2 | ||
| Run (Terrain) 1:12:00 [3] 10.2 km (7:04 / km) | |
| ahr:147 max:168 slept:6.0 shoes: Asics Gel Trabuco | ||
| Interlopers Terrain Run around Holyrood park.
More people this week (7?) Got quite engrossed in conversation at points i was almost forgetting that we were running ...... shows the pace was comfy for me i suppose. Started raining at about the half way mark and was howling a right gale by the time we got to the highest point near the seat. Aparently the sticker on the clear plastic bit of my headtorch saying 'please remove' was actually about a clear film on the plastic, not the plastic itself... eh? (That will be the Svenska becoming clear as mud when getting lost in translation i guess) Think i binned that plastic bit last year anyway.....Ja vet inte! | ||
| Cycle 20 | |
| Work to holyrood run
then holyrood to home after running Usual sprint between dead stops at lights Counting the c. 5 mins at lights as the HR remained over 120 all the while 'Mentalist' drivers out in their droves as per usual on a rainy night! Its at times like these I really can understand how timid folk would be frightened of cycling around the streets. I am now looking upon it as zen training .... staying calm amongst life threatening mahem..... (which reminds me, i must get new brake pads). | ||
| Stretching 20:00 [1] | |
| 10 mins in morning ..... have not done a proper morning stretch in ages
10 mins once home from run/cycle etc Glutes tighter today. | ||
Wednesday Oct 1 | ||
| Cycle 20:00 [3] | |
| ahr:130 | ||
| 10 either side of O training | ||
| Run 1:00:00 [2] | |
| shoes: Brooks Vapour | ||
| Line course around Whinny Hill etc
Started of O-ing with the rest of the crew. We were caught up by Heather (after her making a slight mix up of meeting point) within 5 mins so i handed over map and compass, so just run along with H and Andy.... hence session listed as run not O. Not withstanding the above (planning etc) i still got myself 'lost' amongst shoulder high brambles in that first five mins. Says it all really! Think Andy was the only person to get round the whole course, but then he was out a little longer. | ||
| Stretching 5:00 [1] | |
| @ home after O etc
Feeling glutes after yesterday. Muscles in my neck / shoulders a bit stiff during the day .... possibly from jumping about at climbing on Monday. | ||