Training Archive: QuirkeyIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Nov 4 | ||
| Yoga 1:00:00 [3] | |
| slept:10.0 shoes: Bare Feet / Socks | ||
| Had been meaning to start back for ages, so good to finally get there.
There were lots of beginners so the instructor went really slowly (not a breath per movement as wold be normal) so ended up being a physically more difficult class on account of holding some poses for ages whilst she explained what to do. Arms and shoulders fairly tired by the end. At least i walked out more relaxed than walking in. Couldnt, but expect to be a bit sore tomorrow (arms / shoulders / hamstrings ??). | ||
Saturday Nov 3 | ||
| Orienteering race (Night-O) 1:04:20 [4] **** 6.7 km (9:36 / km) +75m 9:06 / km | |
| 21c shoes: Inov8 Mudroc 208 | ||
| 1st M21 (of 5) and 6th (of 35 overall) on course 2
Slightly surprised at such a good placing considering a) lack of fitness and b) level of dodgy navigation (No's 8 and 18 were mediocre and no 15 was a bit of a mess) Wasnt concentrating enough for 8 and wasnt quite trusting myself or accuracy of my bearing for no 15. For 18 i had stupidly assumed the white lines in the freen indicated actual runnable strips..... i counted them to run up the right (wrong???) one. Lesson learned... thats only indicative of the wood being runnable in one directino only.... doh! I do feel the night-o practice is paying off, as i do seem to be having fewer lapses of concentration and/or technique. Very enjoyable event though. Very good terrain to NW of the road in particular.Control no's 1, 11, and 18 could be argued by some as slightly bingo-esque (from a night-o point of view), but then we should all know to slow down, use accurate bearing and carefull pacing into such controls. Not a bad night; cold but overly so for November. So glad it wasnt raining / windy.Soup and Roll in the village hall after was a welcome post race body warmer. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
| Run warm up/down 10:00 [1] | |
| shoes: Inov8 Mudroc 208 | ||
| Warm-up for Night-O
Along road to the start and a wee bit back and forth there. Stretching too, but i'll not bother filling that in ... only 5 mins more or so. | ||
Friday Nov 2 | ||
| Note | |
| Surprisingly, lower back and abs are fine.
Upper back (traps and lats) feeling on the sore side though. Not sure if it was training or ripping up floor boards that did it ???? | ||
Thursday Nov 1 | ||
| Yoga 20:00 [2] | |
| slept:6.5 shoes: Bare Feet / Socks | ||
| Missed the 07:45 (am) class by 5mins so did a bit myself on the gym floor.
Started to forget the correct sequence of things after the first few sets of sun salutations, so i just guessed. Gradually morphed the yoga into stretching. | ||
| Core: Stability/Balance 20:00 [3] | |
| shoes: Bare Feet / Socks | ||
| Abs / back work - all fairly simple floor based exercises.
Expecting to be a wee bit on the sore side tomorrow / sat. | ||
| Stretching 20:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Close to the usual routine with a bit extra on hip flexors (inc half lotus etc) | ||
Wednesday Oct 31 | ||
| Cycle 20:00 [2] | |
| Home from O-Training at Blackford | ||
| Cycle 20:00 [3] | |
| From work to Blackford Hill.
My O My, that climb up Observatory road. Reps up that would be a great hill training sesion. | ||
| Orienteering (night-o) 40:00 [3] *** 3.2 km (12:30 / km) | |
| shoes: Asics Gel Trabuco | ||
| Only 5 of us there; something to do with being Halloween maybe?
Scottish Champs Night-O this weekend coming A wee 3.2km course, planned by Richard (who couldnt make it). Set of with pairs taking turns to lead .... the follower concentrating on the following leg in order to take the lead / keep moving. I ran along behind Heather and Crawford. Seemed to get around really quickly with most of the stops taken out. | ||
Tuesday Oct 30 | ||
| Stretching 15:00 [1] | |
| Stretch in the morning (5)
and again before bed (10) Had planned to go to Yoga, but after meeting another contractor at the flat today, decided to spend the evening taking up the floor for inspection of the timbers underneath. It's wasnt training, but worked up a sweat none the less. | ||
| Cycle 40:00 [2] | |
| 4x10 mins or so (more if we include time waiting at traffic lights)
To work (am) To new flat (10.30) To work again (1pm) To home (6 ish) | ||
Monday Oct 29 | ||
| Note | |
| slept:7.0 | ||
| Couldnt train on account of travelling down to Birmingham for Interbuild.
Not as sore as expected. Glutes noticeably tight though. | ||