Training Archive: QuirkeyIn the 7 days ending 2007-11-11:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Nov 11 | ||
| Run warm up/down 6:00 [2] | |
| max:150 shoes: Brooks Vapour | ||
| Stopped past the church up regent terrace (?) to strtch a wee bit. | ||
| Run tempo 44:30 [4] 5.5 mi (8:06 / mi) | |
| ahr:156 max:169 slept:8.0 weight:72kg shoes: Brooks Vapour | ||
| Warm up as above separately.
Set monitor for 70-80% zone. Seemed like i needed a lot of effort to get HR high enough for the first 10 mins. Started up the hill from the meadowbank corner and it soon climbed. Quite cold and then windy to boot near the top http://www.sanoodi.com/route/quirkey/108043/unname... | ||
Saturday Nov 10 | ||
| Cycle 40:00 [3] | |
| Cycle 'to' and later 'from' O-coaching of ESOA kids on Blackford Hill.
Condes had been giving me hell in the morning so i ended up last minute printing blank maps and hand drawing courses in a hurry (no controls descriptions etc) aaaaarrrrrgh !!!! Raced my way to blackford, being lucky enough with most traffic lights. Pushed a bit on the way back too as a way of trying to partly make up for having done no-where near enough exercise today (nor this entire week for that matter). Hmmmm hope i can get a better quantity / quality of training going on in the next week? | ||
| Run 1:00:00 [1] | |
| Walking and jogging around as part of coaching ... hardly worth the space on here really (hence graded as 1)
Only had about half the number of participants in my group than expected. All extremely well behaved so we actually got more done than i expected, though we were back too late to take part in the group relay.... doh | ||
Friday Nov 9 | ||
| Gym (Weights / Core) 55:00 [3] | |
| shoes: Reebok Premier Lite | ||
| First proper weight session in a while so didnt push too hard, especially since iwas still only half awake.
Warm up with 20kg bar (squat / lunge / dead lift / upright row / shoulder press, biceps) Squats :30x40kg / 30x50kg / 20x60kg Lunges :3 sets 2x10x40kg (sets for EACH side) Bench Press: 20x40kg / 14x40kg / 12x40kg Dead Lift :(concentrating on posture) 3 sets of 20x40kg (hands / forearms tired way before back / legs .... need to start bringing straps if i keep doing these sessions) Core: (Usual set) crunches, prone leg raises, cross over crunches, prone rotations, back raises, slow swimmers, plank - with diagonals .... did miss out on proper reverse curls this time though. | ||
| Stretching 10:00 [1] | |
Thursday Nov 8 | ||
| Note | |
| slept:6.5 | ||
| Didnt get time to train today. Up too late last night trying to get specification for the flat renovations into shape.
Too tired to get up before work and then all my time in the evening went on waiting for / meeting with builder. They needs to get that dang shower fixed at work ... least then i could stick in a wee trot at lunch times on days like this. | ||
Wednesday Nov 7 | ||
| Cycle 10 [3] | |
| Cylcle to work in the morn. | ||
| Cycle 25:00 [3] | |
| Cycle to Holyrood from work, put out controls and then went the long way round the back of the Seat to meet folk at the commy pool. | ||
| Orienteering 25:00 [2] ** | |
| shoes: Asics Gel Trabuco | ||
| From Dalkeith road, using old 'parklife' map as easy warm up O through one side of hunters bog. Set the other off doing main exercise on playing fields - Bearings / Aiming of without torch! (I had forgotten my cards for 9 tree wood doh!) Waited by the start /finish (maybe 25 mins there) , then easy O again on parklife map back through other side of the bog for group warm down. | ||
| Cycle 10:00 [4] | |
| Good sprint home from o training, lucky with almost all traffic lights on route. | ||
| Stretching 15:00 [1] | |
| 5 mins after O- training
10 mins further once i got home Hamstrings feeling the effect of last night's sprints | ||
Tuesday Nov 6 | ||
| Run 10:00 [4] | |
| shoes: Brooks Vapour | ||
| 5x200m in three person 'relay' teams up the middle of Inverleith Park. (Me, ILA and LIZ)
I broke a lead on each leg, and the then the other teams clawed part of it back again. We 'won' by a good margin in the end. Everyone said they wanted me on their team next time ... felt nice to be wanted.... | ||
| Run 37:00 [3] 6.2 km (5:58 / km) | |
| slept:6.5 shoes: Brooks Vapour | ||
| A wee bit tired today to say the least. Concentration was not so good for training course at work. Finished off stuff at work in tight time for training so i changed at work and legged to the gym. Got nearly ten minutes there in the end before they left (waiting on some folk).
Jogged from there down to Inverleith, did 200m reps (as above / below?) and jog back again. Wee bit nippy out, especially when standing waiting for relay to start. Felt good afterwards. Nothing like a run for melting away stress !!! (and it helps to see fitness coming back too of course) Gonna have to miss this weeks FWTN unfortunately.. was v much looking forward to this micro -O thing. | ||
| Core: Stability/Balance 15:00 [3] | |
| Should feel those tomorrow! | ||
| Stretching 20:00 [1] | |
| Some with running group.
More deep stretches (quads / glutes etc) after doing abs / back work. | ||
Monday Nov 5 | ||
| Note | |
| slept:7.0 | ||
| Aye, tight shoulders, upper back and hamstrings.
Defo goot stretch properly after training tonight. Hmmmm. training didnt happen. Supposed to meet builder in the flat after work. He wasnt able to make it in the end and by then i wasnt in a humour for training. | ||