Training Archive: QuirkeyIn the 7 days ending 2008-02-24:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| M | T | W | H | F | S | S | ||||||||||
Sunday Feb 24 | ||
| Walk 2:30:00 [2] | |
| shoes: Brooks Vapour | ||
| North Pentland Hills
Tagging, checking, tagging and .....grrrr .....re-tagging control sites cos lots of the ones i put out last week had been nicked....grrr Intermitent heavy showers but in between at least a nice day for it. | ||
| Orienteering 1:00:00 [3] *** | |
| shoes: Brooks Vapour | ||
| NPH
Control tagging still: Decided to run over the flatter bits above bonaly etc (as last week) could feel myself better able to keep going over the heather than before (despite racing last night) so the fitness most be coming back bit by bit.... Sweet! Napoleon Dynamite, you gotta love that movie! | ||
Saturday Feb 23 | ||
| Orienteering race 1:10:22 [4] *** 8.3 km (8:29 / km) +210m 7:32 / km | |
| ahr:160 max:178 spiked:24/28c shoes: Asics Gel Trabuco | ||
| Scottish Night Champs: Kinneil Wood | ||
Friday Feb 22 | ||
| Yoga 1:00:00 [2] | |
| shoes: Bare Feet / Socks | ||
Thursday Feb 21 | ||
| Note | |
| (rest day) | ||
| Work do in the evening anyway, so aptly timed break me thinks | ||
Wednesday Feb 20 | ||
| Cycle 1:00:00 [3] | |
| Takes too long to put them in as individuals
Home to Work in Morning Work to O-training ..... more of a 2 effort than a 3, except up the last hill . O-training to home | ||
| Run warm up/down (at O-training) 20 [2] | |
| shoes: Asics Gel Trabuco | ||
| Star Exercise up the north end of the map , where the 'kids' had the test of putting out their own controls.
I only jogged out and back between carpark and start, plus visited just 2 control sites at the end during control collection phase. Trying to go easy on the legs just in case. Otherwise i hung about at 'control central' stretching out my legs whilst trying to pick testing combinations of controls to dish out. Glad to see that the pairs are now automatically getting into the mode of speaking what they're thinking, to each other, breaking each leg down and working back from attack point. This session should hopefully have helped brush up techniques prior to saturday night's scottish champs. | ||
Tuesday Feb 19 | ||
| Run warm up/down 32:00 [3] | |
| shoes: Brooks Vapour | ||
| Me, Tim, Les and 2 new girls.
From gym to Innocent Railway Tunnel by duddingston. (For the intervals session) and then back again after main session. Foggy, cold, glad i decided on wearing my jacket. One of the girls was a dub and i didnt pick her accent ..... that's not like me at all. | ||
| Run intervals (500m Reps) 23:00 [5] | |
| shoes: Brooks Vapour | ||
| Fast up the way: Less fast on the way back (1/2 mar pace or something like that) Tim says it measuers 520m on google earth
2:04 2:02 1:59 1:59 Aaaarrgghhh!!! 1:55???? Ouch..... now that REALLY hurt! Didnt stop my watch on the last one as i was became more concerned with not spewing once i got inside the final 20m. Did leave Tim behind on that one so we worked out the time had to be at least this much faster. Group record held by Les is supposed to be 1:47 ..... Hmmm I'm not back to mean fitness level yet.... might be a target to try for (whilst keeping the other reps under 2mins of course) Calfs (esp L) still sore / tight from last weeks 1500's ; only really hurts on road though. Should boost stretching in that area for a few days maybe. | ||
| Stretching 10:00 [1] | |
| Usual runing group stretching
Quads... bit sore/tired Calfs ... eeek | ||
Monday Feb 18 | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| wu 2x5kg
squat 2x15kg .... definitely fit for at least 17.5 now Bench 2 x7.5 ... can also be put up by at least 1kg on each side Back 2x10kg ... really concentrating on using back, as oppossed to arms. Difficult to maintain posture near the end .. stick there for a while me thinks. Triceps OH 5kg /2x5kg bar .... scope for more there Biceps 2x5kg ... had to rest for two singles Lunges 2x7.5 .... form good, maintained posture, not too much pain from big toes. Above R knee felt on the tight side. Shoulders 2x5kg bar and 2x2.5kg hand weights Abs 5kg plate ....... it did indeed hurt | ||
| Stretching 15:00 [1] | |
| shoes: Reebok Premier Lite | ||
| Hip flexors, glutes, quads ... not much else ... few yoga moves | ||