Training Archive: QuirkeyIn the 7 days ending 2008-03-23:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Mar 23 | ||
| Run warm up/down 10:00 [3] | |
| shoes: Brooks Vapour | ||
| From home to Gym | ||
| Strength (Class) 1:00:00 [4] | |
| More like a 4.5 really, just not full 5 effort though.
wu 2x5kg Squats 2x18.5kg .....Quads on fire!!!! Lower back feelign it too. Bench 2x 8.5kg Back 2x10kg ... i hate sevens Triceps 2x6kg .... dips at the end HURT Biceps 2x5kg Lunges 2x10kg .... lots of gritting teeth there Shoulders - Side raises etc 2x2.5kg disks Sholders - o/h presses 2x5kg bar Abs | ||
| Core: Stability/Balance 15:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Abs tired after class, but all the more benefit squeezing more out of them.
Even wobble cushion hurting quads and glutes. | ||
| Stretching 15:00 [1] | |
| Extra on Hip flexors / quads
Fit rolled both legs.... will be worth it tomorrow..... | ||
Saturday Mar 22 | ||
| Run 1:00:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| Jogging / Walking with the missus. cycle path via Victoria Park. | ||
| Stretching 10:00 [1] | |
| On our new 'fluffy' rug, (which my knees like) | ||
Friday Mar 21 | ||
| Run warm up/down 15:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Between flat and Inverleith Park along Water of Leith
WU 7:30 WD 7:30 | ||
| Run intervals 20:00 [5] | |
| shoes: Asics Gel Trabuco | ||
| Intervals up grassy incline (not really a hill) from middle towards northern edge of Inverleith Park. .... just a pip over 200m x10 with jog recovery (generally 75-85 seconds)
45sec 45 46 46 46 45 44 44 44 41 ..... Sweet .... I needed a walking recovery back to the start after pulling that one out of the bag) http://www.gmap-pedometer.com/?r=1718392 | ||
| Stretching 15:00 [1] | |
| Included 'fit rolling' my back, and 5 mins of gentle stretches with missus after her exercises. | ||
| Core: Stability/Balance 25:00 [2] | |
| The missus had wanted to run today, but ran out of sufficient time on account of getting carried away with DIY stuff before needing to head out for evening appointment.
Convinced her to do some 'toning' exercises with me instead. Lunges, Squats, Push-ups, Decent mix of Abs / Back stuff. V easy for me. V. hard for her. Said she likes having her own PT to explain and encourage her with this stuff. I said she wont like it so much when i submit my invoice ! | ||
Thursday Mar 20 | ||
| Note | |
| (rest day) | ||
| Planned lunchtime intervals up Vennel steps was a dead duck on account of client meeting draggin on for 3.5 hrs ~(till 3pm). Too hungry, then shortly after, too full to run.
Evening Sports Massage appointment prevented anything then too. Tightness / 'grissle' in and around ankles and soles of feet aparently. Not sure of cause: possibly lots of running / walking with extra load of backpack recently maybe. Either way, had better deal with the signs now before they become a problem. Time to get the golf / tennis ball out. | ||
Wednesday Mar 19 | ||
| Run 16:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| From the Grassmarket to Blackford Hill with bag on my back.
Surprised to get there that quickly considering my wrong turn a few block south of the meadows. Heat rate monitor in 120-150 range | ||
| Orienteering 50:00 [3] ** | |
| shoes: Asics Gel Trabuco | ||
| Bit faster than usual for Wednesday session, although still a few too many dead stops for best results. Enjoyable session as a sinlge group with different folk taking turns to lead / explaining their navigation out loud. This particular thing of having people explain their though process is good as it encourages everyone to dish out the odd tip / pointer / question. Also usefull in a session like this for me to get a better handle on the varying abilities in the group.
The plan to run the four miles or so home was scrapped in favour of lifestyle balancing (i.e. talking s#!t whilst drinking pints with Richard). | ||
Tuesday Mar 18 | ||
| Gym warm up/down (Rowing) 10:00 [2] | |
| Stretching 10:00 [1] | |
| Whilst waiting for pump class | ||
| Strength (Class) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| I had forgotten to take my orthotics out of wet shoes on sunday night, then again on Monday, such was my lazy, no brain Monday. So no insoles today 9still drying, but out of bag/shoes at least). Slightly worried about possible impact on legs / back.
PUMP class was jammers. None of the usual 15min gap between classes for set up with this one. Previous class over ran. Then absolute chaos ensued as a mob of folk tried to get their weights out and set up in a mad rush ... all i could do was smile amidst the madness. Some selfish people decided it would be alright to take four (and in one case six) of the light weights to themselves, thereby depriving others any fine adjustment to weights. Had originally got to the gym in a bit of a humour after reading some online comments about Sunday's event, decided to change my plan from Yoga to Pump in order to get rid of frustration. It worked well, or at least it calmed me for the evening. Still dont understand why people didnt bother say things in person. My first event at that level was never going to be perfect, and improvement is likely to be tad difficult without some 'constructive' feedback. Have still to write my official planners comments....hmmmm | ||
| C • I enjoyed my course 3 | ||
Monday Mar 17 | ||
| Note | |
| slept:9.0 weight:72kg (rest day) | ||
| A deserved day of rest from exercise me thinks.
Maybe the legs could have done with something gentle and a good stretch out ... maybe tomorrow... | ||