Training Archive: QuirkeyIn the 7 days ending 2008-03-16:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| M | T | W | H | F | S | S | |||||||||||||
Sunday Mar 16 | ||
| Walk 2:15:00 [3] ** | |
| shoes: Inov8 Mudroc 208 | ||
| Fast walk / slow running interspersed whilst carrying rucksack of t-bars and SI units etc.
Time flew with event kick off looming. Rab discovered that a control i had put out yesterday went missing, but at least it wasnt toooooo far away to replace it, just a bit of a hike up the hill to get to it. | ||
| Walk 1:15:00 [3] ** | |
| shoes: Brooks Vapour | ||
| Control collecting at good fast walking pace.
Glad to have plenty of volunteers for that. We didnt need them all so some folk got off the hook this time. | ||
| Walk 1:20:00 [3] *** | |
| shoes: Brooks Vapour | ||
| Running out of steam big time whilst out collecting the furthest away of the controls myself (didnt think it fair to ask people who'd run a race to do these.)
Absolutely dead in the legs so running grinded to a walk after less than ten minutes... Walking has rarely taken so much mental effort...hence why i've left intensity at 3..... Oh so glad to get home, shower, eat, and then sleep after a long and generaly successful day. | ||
Saturday Mar 15 | ||
| Run 1:30:00 [3] *** | |
| Fast Walk / Run with back pack on, putting out SI units for the farther away controls. | ||
| Walk 1:30:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Putting out less exposed t-bars closer to Dreghorn end of CSC/T area.
Wife in tow again. Think we both enjoyed walking around this part more than Bonaly, but then 100m less climb would make a difference eh? | ||
Friday Mar 14 | ||
| Gym 55:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (esp top 30%): 4 sets each leg separately
Standing Hamstring Curl: Skateboarder/ cycling action again. Lat Pull Down: Alternate reps front/back Abs / Back / Core etc Wobble Cushion | ||
| Stretching 10:00 [1] | |
Thursday Mar 13 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Jog / fast walk up the hill to the gym. | ||
| Yoga 1:00:00 [2] | |
Wednesday Mar 12 | ||
| Cycle 40:00 [3] | |
| Split in two. Work to Blackford Hill O training, then home afterwards. | ||
| Orienteering 40:00 [2] *** | |
| shoes: Asics Gel Trabuco | ||
| Very cold and quite windy night.
Good fun, shortish Contour only course between permanent controls prepared by Crawford . Quite a leisurely plod bar the odd steep incline and sliding in mud. More people, more ideas, great! | ||
Tuesday Mar 11 | ||
| Run 40:00 [3] 7.5 km (5:20 / km) | |
| shoes: Brooks Vapour | ||
| Easy enough from Gym to Inverleith Park.
3x1000m there. half marathon pace judgement (lots of people in the group running ed half on sunday next) Sat on Tim's shoulder doing 4.10 / km or so. STarted to bucket down hailstones and fierce wind after the first one. Cold as fcuk. Each time, going out-the-way felt slightly too fast to sustain for a full half, but then return felt more like marathon or slower. Doubt i'm much better than 90minute half marathon ability these days anyway..... need much more mileage in the legs to go better than that.... Hmm the Lamm is only about ten weeks away or so. Time for skates on after we get through CSC weekend then. | ||
Monday Mar 10 | ||
| Gym 20:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (focus on top 30degrees of range as per physio reccomendation)
Hamstring cable curls (close to a 'skateboarding' action) | ||
| Gym warm up/down (ROWING) 5:00 [3] | |
| Wanted to do body attack but tokens all gone more than 20mins before class ... grrrr. Gym floor was jammers too.
I hate tis oversubscribed membership strategy they've gone for since Virgin showed up. Rowing warmup anyway .. the one set of equipment that rarely fills ...TFFT! | ||
| Core: Stability/Balance (Abs Class) 30 [4] | |
| OMG ... starting to hurt even before the warm-up was over.
Lots of really good exercises. New version of plank exercise which shall be added to the quirkey abs routine. Hold plank position but touching alternate hips with oposite hand, whilst trying to avoid rotating pelvis of course. So simple yet really challenging. Not feeling at such a loss missing 'attack' after this. Made me see how i tend to sit back a bit training by myself ... group training is much better motivation for pushing limits ... and what more effective way to get fitter faster? Hip flexors might be tight tomorrow. | ||
| Core: Stability/Balance 10 [2] | |
| Wobble cushion exercises, including one leg balancing squats.
Feeling quite strong, despite leg extensions beforehand. | ||
| Stretching 10:00 [1] | |
| Glutes tighter as expected.
Good otherwise. | ||