Training Archive: QuirkeyIn the 7 days ending 2007-10-28:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Oct 28 | ||
| Orienteering race 1:37:47 [4] **** 8.9 km (10:59 / km) +475m 8:40 / km | |
| 23c slept:8.0 shoes: Inov8 Mudroc 208 | ||
| Helping with the start from 9:30 til about 12:15.
Not exactly my most accurate run. Made an absolute erse of No 4 (boulder above a scree slope: i was above the wrong scree slope for aaaages until i realised). V windy in places but not cold. Walked 1/3 to 1/2 of each control from 18-23 as i was completly knackered by then. Despite the unimpressive run, i think its a great area, especially on the hilly open. Mark did well with the course planning. Got my moneys worth anyway. | ||
Saturday Oct 27 | ||
| Strength (Class) (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Second class back.
Decided to keep it 'easy' on the legs but to start building back up a bit elsewhere. (Wanted to save legs for tomorrow's ,hopefully. brown course at SoSOL 2) Warm up 2x3.5kg Squats 2x7.5kg Chest 2x7.5kg Back 2x7.5kg Triceps 2x5kg Biceps 2x5kg Lunge -body weight only Shoulders 2x2.5 / 2x2.5 Abs Squats were fine (the instructor even commented that i didnt look like i was 'working' ) but the Lunges were "pure hell" even without weight (previously it would be 2x10kg or more). Biceps burned alot but i got through it. Tomorrow's brown course might be hard work. | ||
| Run warm up/down (to the gym) 10:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Stretching 20:00 [1] | |
| before and after body pump class. | ||
Friday Oct 26 | ||
| Note | |
| (rest day) | ||
| Got the keys for the new flat today .... woohooo!
Busy with a capital B until the new year now me thinks. | ||
Thursday Oct 25 | ||
| Note | |
| slept:7.0 | ||
| I may be sore and feeling very unfit, but soooo glad to be back properly active. Really missed that endorphine buzz ..... sweet | ||
| Orienteering race (Fight With The Night) 54:40 [4] **** | |
| 24c slept:6.5 shoes: Inov8 Mudroc 208 | ||
| Really interesting course with four loops off the main course. Choice of which way to run both the main and minor loops.
Being Holyrood there was going to be a heavy proportion of climb regardless, So the quad / calfs were really feeling it near the top. Did the course backwards generally. On my third control 9c-9b i went a wee bit astray adding maybe 100m to the leg. Ran loops 4 and 3 the 'right' way round as i figured there would be a greater navigational challenge that way. (FWTN is really training afterall) The route to the last control (no1) coming down the steep hill near St Mary's Loch was tricky with burnt gorse and the slippy slope (even with the super grippy inov8's on). Got a lift home with the Lindsays, which i was glad of as i wasnt so keen on the idea of following original plan of making my way home on foot. | ||
| Stretching 15:00 [1] | |
| 5 mins in morn
10 in evening after o-race. Should have spent a wee bit more stretching than i did, but standing around in the cold wasnt appetising. | ||
Wednesday Oct 24 | ||
| Orienteering (Night-O Training) 45:00 [3] *** 5 km (9:00 / km) | |
| spiked:16/slept:7.0 shoes: Asics Gel Trabuco | ||
| Richard planned again (as all of October sessions) but didnt run; Just dropped off maps and set us going.
8 runners showed up on a fairly cold night. Score session which added a new dimension to it. In pairs as usual, me with Les. We started off a bit headless chicken style, going off more southerly than we should. Once we got the 'noggins' calmed down we started to flow. Our strategy was an O out and back sweep planned to minimise climbs. We got the furthest away controls along the river valley in the process. We made good time on the way back and ended up climbing in the end for one last control before getting back with a minute or so to spare. Penalty points taken into account we got the best score (16) | ||
| Cycle 20:00 [3] | |
| From work (grassmarket) to Blackford hill O-training session
Went a slightly longer route than i needed to to get some distance in. What a drag of a hill Observatory Road is. | ||
| Cycle 25:00 [3] | |
| Had cooled down alot standing around talking after O-training,so the freewheel down the first hill was freeeeeezing. Glad to get pedalling.
Accompanied Crawford for maybe 2/3 the way home. | ||
| Stretching 25:00 [1] | |
| 10 mins in the morning.
10 mins more once home in evening. 5 mins with 'fit roll' on ITBs and Quads | ||
Tuesday Oct 23 | ||
| Run tempo 43:00 [4] 9.3 km (4:37 / km) | |
| slept:8.0 shoes: Brooks Vapour | ||
| http://www.gmap-pedometer.com/?r=1410349
Run with Tim, Les and Al from the gym. A wee bit short of the 10km someone said it was. Probably should have been doing a slower run but i'd have probably had to go by myself to get a decent distance in, not something i'd be too keen to do these dark nights. During the day today my quads and calfs were still tight / sore from sunday's efforts. Pain in my L shoulder stil there too but gradualy easing off with stretching. Calfs especially noticeable where my foot is flexed inwards (ie position you are in just before lifting your heel to toe-off on a stride) Will have to get back to doing those wobble cushion exercises. | ||
| Stretching 35:00 [1] | |
| 10 mins or more in the morning.
15 mins or so after running 5 mins+ during the day at work 5 mins more before bed. | ||
Monday Oct 22 | ||
| Stretching (Ouch!) 20:00 [1] | |
| Quads and calfs ache like hell today.
Slight pain in my shoulder from last night has turned into a constant nag today. Plenty of head/neck/shoulder stretching added to the usual throughout the day. A yoga class would have been the business this evening to help loosen up but the timetable didnt suit... dang | ||