Training Archive: QuirkeyIn the 7 days ending 2008-02-17:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Feb 17 | ||
| Core: Stability/Balance 30:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Slightly short on time as i didnt get ot the gym till about 6:45pm
Bet those abs will hurt if i make Pump in the morning. | ||
| Stretching 15:00 [1] | |
| Extra Fit-rolling on quads/ITBs | ||
Saturday Feb 16 | ||
| Walk 4:30:00 [1] | |
| shoes: Reebok Premier Lite | ||
| Pentland Hills
Tagging control sites for CSC. The gorse has spread even more than i thought. Course alterations will be required. Beautiful blue skies and sun. What a fantastic day. Slight chill in the wind up over the tops. Dropped in the CATI at Bonaly for 15-20 minutes and had a snack there. Seemed busy. | ||
| Run 1:00:00 [3] | |
| shoes: Brooks Vapour | ||
| Running out of time / light with control site tagging. Some speeding up was required, so running it was. Kept going once i stopped tagging until i got to a bus stop well down the road. (not Bonaly shops .... nr Dreghorn Barracks?) | ||
Friday Feb 15 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
| Managed to pull of the head stand pose (well, with some temporary assistance from the teacher)
Felt good after. Relaxed | ||
Thursday Feb 14 | ||
| Stretching 10:00 [1] | |
| AM .... ouch.... those calfs | ||
Wednesday Feb 13 | ||
| Cycle 25:00 [3] | |
| Work to Corstorphine Hill | ||
| Orienteering (Control Placing) 25:00 [2] *** | |
| shoes: Brooks Vapour | ||
| Once doubt sets in .... can get tricky.
Only got first 9 (of 17 or so) done by 7pm | ||
| Orienteering 35:00 [2] **** | |
| shoes: Brooks Vapour | ||
| 8 folk went out in pairs as per usual.
Control picking type of exercise. (controls close to each other etc) Mia and I were flying along until a massive thick fog decended all of a sudden. Slowed us down big time. Messed up concentration and could hardly even pace properly for a while, but then settled and got going again. | ||
| Cycle 20:00 [3] | |
| From Corstorphine Hill to home ...c c c c cold. | ||
Tuesday Feb 12 | ||
| Run intervals 55:00 [4] | |
| shoes: Brooks Vapour | ||
| 4x London Road - Regent Terrace Loop: 1500m
5:56 5:51 5:42 c 6:00 Ok for the first two. Finished with Tim and Les as a group. Struggled to hang on for the third .I had thought as we went around that it a good bit felt faster than the previous but blamed being tired !!!! (these things are all supposed to be roughly the same time. The guys stated to leave me behind just 100m into the last one .... nothin left. Must have been 60-70 m behind Tim at the end, but at least i caught Les on the run-in. This session has never hurt so much. Such a weird feeling to be the one getting left behind as before the winter i would be smiling whilst leaving them all standing. As Les put it, i will unlikely have the problem for too long (yeah but i'll still have to train hard to get back up there) | ||
| Stretching 10:00 [1] | |
| Shorter stretch than was required probably. The running group was massive and the gym absolutely jammers, so not much space to be had for such things. | ||
Monday Feb 11 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| WU 2x5kg
Squats 2x17.5kg .....smiling through gritted teeth from about half way! Bench 2x7.5kg not quite enough challenge Back 2x10kg swaped to narrow grip for the tripples (wides were definitely the limiting factor last week) Triceps 2x5kg bar / 5kg Oh press (as last week-felt easier) Biceps 2x5kg Need 2 short one rep rests Lunge 2x7.5kg Much better stance but tricky to maintain posture near end. Shoulders 2x5kg barwork / 2x2.5kg lat raises Abs 5kg plate | ||
| Stretching 15:00 [1] | |
| After pump:
Glutes and quads focus. | ||