Training Archive: QuirkeyIn the 7 days ending 2007-10-14:
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Saturday Oct 13 | ||
| Orienteering race (Local Event: Bush Estate) 33:30 [4] *** 4.7 km (7:08 / km) | |
| ahr:172 max:180 13c slept:8.0 (injured) shoes: Asics Gel Trabuco | ||
| This area would be ideal for a proper Sprint-O!
Not 100% sure of the time for this (will check once results are published) A few route choices could have been slightly improved, especially if i had been letting rip.. (extra speed along hard surfaces), but as i was deliberately holding back physically, and deliberately running legs to be different from Alistair (we hit the controls together at most of second half), it was a fairly good run. Know i beat Richard (but he'd just run in the pentlands tho), wonder how Tom did (?). I would expect that our new guys and the Uni kids would have scooted around in well under the 30 min mark. Had Hr Set to 90% max (175bpm) but went over at one point climbing a hill. I've definitely lost a sh*t load of fitness over the past 5 weeks, but today i still felt like i could have run heaps faster. No Pain, which is the main thing... so the first of these upcoming SoSOLs might be goers afterall. (sweet !) No expectations for these, maybe Blues or Green for the first two untill i get the fitness up again. Definittely want to get back to doing Brown after that tho' | ||
| Run warm up/down 20 [2] 3 km (7 / km) | |
| shoes: Asics Gel Trabuco | ||
| Got off the bus nearly a km too far along.
Mixed Jog / fast walk from there back and through easter bush to local event. | ||
Thursday Oct 11 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Massage:
Really felt the work on quads, esp close to R knee. Top of calfs and R pec also a bit tight. Top of my back apparently alot better :probably on account of no weight training for more than a month .... lets see if we can build up in a more progressive manner this time round .... easier said than done with my competitive streak / slight impatient personality. | ||
Wednesday Oct 10 | ||
| Walk 40:00 [2] | |
| ahr:120 | ||
| From office at pace to Blackford Hill O traniing (as last week).
Hopefully get back on the bike from next week as ribs have been completely pain free for probably a week now. | ||
| Orienteering (Night-O) 45:00 [2] *** | |
| ahr:140 14c slept:7.5 (injured) shoes: Inov8 Mudroc 208 | ||
| Legs (esp quads) feeling a bit sore all day at work, but eased off once i got moving.
Nice session in great weather conditions.Distance estimation/pacing exercise. My pacing / distance estimation was bang-on in nearly all legs though sometimes i wasnt fully trusting of my pacing, as i couldnt see the feature at first (there were no kites) one control was 10% further than i thought and on other i lost count. We used a 1:5000 map here, but i'm not so sure i'd be as accurate on 1:10k. think the night champs are due to be on 1:7500 scale map (not looking forward to converting to paces in my head from such an awkward scale) Silva headtorch definitely helps, particularly in confidence of footfall. It allowed striding out in terrain making the experience much more enjoyable. Cant decide whether the 10w or 20w bulb gives the best light though. One seems better for general visibility and the other, picking things out in the distance. | ||
Tuesday Oct 9 | ||
| Note | |
| Calculating Hr Zones:
Theoretical max 220-30 (age)= 190 Resting HR = 42 Working Range (42 to 190) ~ 152 Zones = RHR + (relevant % of 152) Easy / Recovery / Long Runs 60-70% = 130-145 General Training Runs 70-80% = 146-160 Tempo / Threshold Runs 80-90% = 160-175 Speedwork (<1000m) 90-100% = 175-190 | ||
| Run warm up/down 10:00 [2] | |
| ahr:140 shoes: Brooks Vapour | ||
| Run 45:00 [3] 5.36 km (8:24 / km) | |
| ahr:151 max:167 slept:7.0 (injured) | ||
| http://www.gmap-pedometer.com/?r=1379151
With crew from Gym Running Club. Only six folk showed up so i ran with Al who'd just done Berlin last week. He seemed happy i was running a slower pace (70-80%) compared to my usual burn up. Slight tired feeling in my quads when i stopped at the end. Not something I'm used to in that particular muscle group. me is thinking this come-back may take a while. | ||
| Stretching 15:00 [0] | |
| Tight bits all over. Throwing those stones (whilst in a foul mood) on Sunday seems to have used a large number of muscles. | ||