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Training Log Archive: Quirkey

In the 7 days ending Apr 27, 2008:

activity # timemileskm+m
  Walk2 3:00:00
  Orienteering2 2:00:00
  Flexibility2 1:10:00
  Run2 1:06:30 4.0 6.44
  Swim1 1:00:00
  Climb1 1:00:00
  Total6 9:16:30 4.0 6.44
averages - sleep:8.3 rhr:69

» now

Sunday Apr 27, 2008 #

Climb 1:00:00 [3]
shoes: Climbing Shoes (hired)

Took Keifer along to Alien Rock 2.
Think he really enjoyed it, though his grip tired quickly.

I felt like i was much stronger this week and managed to complete a good number of grade 2 routes, Including one passing up an overhang.
Warm day, so glad i bought chalk yesterday.
Forearms properly tired by the end.

Run warm up/down 32:00 [2]
slept:10.0 shoes: Asics Gel Trabuco

With B and Kiefer.
Jogging interspersed with walking around cycle paths and through Victoria Park.

Flexibility 10:00 [3]

Saturday Apr 26, 2008 #

Walk 1:30:00 [2]

Walking, Frisbee playing, More walking
Plenty of sprints during frisbee playing.
Didn't think i'd be able for much of that, but felt suprisingly good.

Swim 1:00:00 [2]

Brought my nephew as a 'guest' to the gym pool.
Been a while since i swam (>6 months), so i needed plenty of breaks in between. As usual, lost count of laps after about 6.
Break in the middle enjoying the jacuuzi (time not in count)
Doubt the overall distance was huge as i am a severely slow swimmer.

Friday Apr 25, 2008 #

Orienteering 1:00:00 [1] **

Accompanying my nephew, trying to teach him a little.
Permanent couse, Blackford hill.

Walk 1:30:00 [1]

Time walking around (that wasnt orienteering).

Thursday Apr 24, 2008 #


V. Busy at work and collecting fam from airport in evening etc

Wednesday Apr 23, 2008 #


Downtime from training whilst ill has made start to look at what i'm doing generally, and may in fact have been the catalyst for sudden new interest in climbing / biking / diet etc

Diet: Can i cope without daily dose of coffee / chocolate etc?

Plan Training: Rather than just decide what i feel like from one day to the next?

Coach more: Share the knowledge (which i generally choose not to follow myself ?.. )

Practice the preach: See above Eg: LSD and Intervals once a week?

Also think i need to get out of my gym .... it's a case of finding alternative venue for Yoga and Strength Training at least. .... Someone said that ED Uni lets members of the public join now ... word is they're building a climbing wall too .....

Orienteering 1:00:00 [3] **
ahr:155 slept:7.5 shoes: Brooks Vapour

Lovely evening, warm enought for a single layer, partly sunny.

Map memory exercise planned by Maya.
Enjoyed running around 2.5 of the 3 courses.
30 controls out (maps showing sequential controls)
A few not quite in the right place.
Pity the training effect was slightly limited by prior knowledge of the area.

Wore my HRM again to keep my speed under control, though i went over the 155 limit a good few times. Felt Ok actually.

Back of legs and some back muscles a bit taught after last nights yoga.

Tuesday Apr 22, 2008 #

Flexibility 1:00:00 [2]
rhr:66 slept:8.0 (sick) shoes: Bare Feet

Back was aching a bit earlier in the day .... years of dodgy posture sitting in office chairs.

Yoga was just what i needed to straighten me out.

Left big toe / ball of foot sore on some of the poses , particularly the modified 'warrior' we did. Now that i'm on about it, was sore after climbing Sunday, and a little achy last night too. Feet check-up appointment in order me thinks.

Weighed my self at the gym before class.

71.2 kg .... (down 1.2kg in 4 wks) thought i'd actually gone to about 70kg when i'll, but maybe renewed apetitite / comfort eating of chocolate and cake in the last 10days has fixed that.

11.4% body fat (down about 1% in 4wks) [12%is suposedly 'optimal' for normal males, but elite distance athletes tend to be in the range 7-10%)

Feel like this is maybe an approipriate point to start fresh on everything (fitness / lifestyle-wise that is). Need to make time to make a plan.

Monday Apr 21, 2008 #

Run 34:30 [3] 4.0 mi (8:38 / mi)
ahr:144 max:152 rhr:72 slept:6.5 (sick) shoes: Asics Gel Trabuco

Felt a bit faster pace than Saturday's plod. Albeit this run was on tarmac as opposed to gravel path and grass as was the case saturday.
Looking now at the pace, this was a full minute per mile faster, which couldnt possibly be terrain related .... sweet, that means recovery is under way.

Nice sunny evening, slightly breezy.

Walked both to and from work today as well as at lunch time. Thats 90 minutes I'm almost tempted to put in as training to cheer myself up if nothing else.
Legs still sore from Sat tho too... grrr

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