Training Archive: QuirkeyIn the 7 days ending 2008-03-02:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Mar 2 | ||
| Orienteering 1:28:30 [4] **** 8.8 km (10:03 / km) | |
| shoes: Inov8 Mudroc 208 | ||
| SOL1 Drumlanrig
Picked up the wrong contrls descriptions,then the wrong map (at least it matched my descriptions). Did not realise until about half way round that i was running M35L five years prematurely ... doh AT least the tech guys changed me to NC on that course rather than just MP on the M21S. Ran out of steam just before the 1 hour mark, but struggled on without becoming completely depleted ... . Heavyish showers didnt help my mood once i got tired. Still a while to go fitness-wise before i get back up to top ten performances. Great to get some proper navigation practice in, as the brain hasnt quite been challenged at this level for several months .... bring on the rest of the season ..... | ||
| Run warm up/down 10:00 [2] | |
| jog to the start of o-race ... albeit late for my start time ... doh | ||
Saturday Mar 1 | ||
| Cycle 50:00 [3] | |
| Cycle to and from ESOA kids o training.
Actually took about 35 mins each way, but assuming about 10min each way of being stopped at traffic lights. | ||
| Stretching 10:00 [1] | |
Friday Feb 29 | ||
| Run warm up/down 20:00 [2] | |
| Split each way to/from gym/home either side of gym session. | ||
| Gym 30:00 [3] | |
| Leg Extensions (focused more on top 30deg of movement)
Dips Hanging Leg Raises Various abs stuff incl lots of plank variations Wobble board (sinlge alt. legs as usual) | ||
| Stretching 15:00 [1] | |
| Ok
Hip flexors tight. Outer edge of glutes giving slightly more tension .... something to do with yoga maybe? | ||
Thursday Feb 28 | ||
| Yoga 1:00:00 [2] | |
| Nice class for a silly-hour AM class. Started off gently and not straight into salutations. Balance not so good, even on simple exercises, and not for want of practice.. ah well....Wee bit of guided meditation at the end set a good mindframe for the day ahead.
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Wednesday Feb 27 | ||
| Cycle 45:00 [3] | |
| To Corstorphine from work (for o training), then home afterwards.
I'm still surprised at how petty some car drivers get about road space: Tonights example: I pulled up in front of one set of red lights having casually slid up between cars and pavement, as you do. When the lights changed the guy in the first car then decided to rev is engine like crazy to overtake me before deliberately pulling in right in against the kerb at the next set of lights a mere 100m further along, where he then sat throwing dirty looks whilst waiting a full minute for those lights to change. What a silly nob! | ||
| Orienteering 20:00 [3] | |
| Putting controls out at pace. Doing that in a hurry the usual uncertainty crept in. Moved one to a different path junct so i knew for sure where it was. Turns out afterwards that the first location had been correct .. doh
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| Orienteering 25:00 [2] *** | |
| Walked around after the final group colllecting controls. (near enough keeping up)
Really surprised myself at just how accurate you can be even at night when you slow down. Set the 'kids' doing 2 loops of a 1.5k odd course. First loop, playing safe and following line features carefully. Second loop, navigation by contour / point features where possible. | ||
Tuesday Feb 26 | ||
| Run warm up/down 22:00 [3] 3.0 mi (7:19 / mi) | |
| shoes: Brooks Vapour | ||
| From office to gym, then from gym in CW direction around past the end of Regent Ter. .... Tims 'warm up' pace requires a warm up me thinks. People sounded nackered before the 'session' even began .... silly
Reverse route back to gym after main intervals session. | ||
| Run hills 28:00 [4] | |
| shoes: Brooks Vapour | ||
| Reps up gradual incline along Regent Road, but felt like proper hills on account of the strong headwind.
Supposed to do 5x circa 500m between 2 bus stops. Tim left me after the first, so i was by my self. As always, once left on your own these things get soooo much harder. I was bored by the time i'd finished the 4th so half way back my jog recovery i decided to turn and join Ila on her 4th and 5th reps. Hmmm think i've gradually become more of a social runner than i used to be ..... not a very high proportion of training done on my own these days compared to a few years ago ...... | ||
| Stretching 15:00 [1] | |
| Usual group post run stretch and a wee bit extra myself. | ||
Monday Feb 25 | ||
| Strength (Class) 1:00:00 [4] | |
| wu 2x5kg
squat 2x17.5kg (20 may just be possible) bench 2x8.5kg OK back 2x10kg tricep dips / oh press 5kg / prone extensions 2x5kg Biceps 2x5kg ... still need little rest about 2/3 the way through (1-2 reps) Lunges 2x8.5kg ... they still hurt, like hell, and maybe always will ?? Shoulder upright row 2x5kg bar / side raises 2x2.5kg disks Abs. Rolling plank / 5kg for twists | ||
| Stretching 15:00 [1] | |
| Feeling those glutes this morning. | ||