Training Archive: QuirkeyIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday May 18 | ||
| Run tempo 20:00 [4] 2.9 mi (6:53 / mi) | |
| ahr:167 max:172 shoes: Asics Gel Trabuco | ||
| First Tempo Run in a while.
Round Inverleith Park: http://www.sanoodi.com/route/quirkey/149953/tempo-... First Lap 7:25 / 1.1 miles Second Lap 7:50 /1.1 miles Plus remainder (to 20mph school sign - see map) First half felt like tough going: i thought either my heart/lungs were fitter than my legs, or if not my estimated AR threshold was a bit higher than reality. Wasnt so bad in the second half, athough strangely lap time and HR measurements seemed to indicate i was going slower for a higher HR ??? | ||
| Run warm up/down 25:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| 10 mins before and 15 after tempo run | ||
| Stretching 15:00 [1] | |
| 5 before tempo
10 after (including fit-rolling) | ||
Saturday May 17 | ||
| Note | |
| (rest day) | ||
| Rest Day
We hadnt been having much luck trying to find the type of car we wanted in Scotland so had we'd planned a big weekend push on that front, (hence training twice yestersday) hired a car out and prepared to go looking in England for 3 days. As it turns out, the one appointment we'd made in Edinburgh before our planned departure turned out a winner. It really felt like our recent patience together with the hours of detailed online research, vehicle checks and market value checking etc had paid off as we eventually used all that knowledge and confidence to bargain a lot off the asking price. B had done the test drive, but once we got home, and sorted out proper insurance, had a really fun evening getting to know the new babe. Yeah yeah, i know, whats this got to do with my sport / fitness ? Well, I can now do a wider range of training activities and make it along to more competitions etc too.. thats what...... bring it on!!!!! | ||
Friday May 16 | ||
| Stretching 10:00 [1] | |
| Feeling those calfs this morning ... the strength training last night i suppose.
Extra calf stretches and a go on the fit-roll fo those quads / itb (easing but still tugging a little) | ||
| Run long 1:01:30 [2] 6.79 mi (9:03 / mi) | |
| ahr:141 max:155 slept:7.5 | ||
| From office, to holyrod park via cowgate, wee stretch at palace roundabout and anticlockwise loop from there plus part loop to commy pool exit, then back to office via meadows.
I know, not actually a 'long' run, but again getting my body used to the idea of a slow plod longer than the 1/2 hr its been used to recently. Will grow it in time. Oh so boring going that slow though ..... up hills is almost embarasingly slow at the required work rate. Wonder if biking at the same hr would do the same job in terms of training effect? | ||
| C • biking 5 | ||
| Stretching 10:00 [1] | |
| Some 8 mins into run.
More after run. | ||
| Yoga 1:00:00 [2] | |
| Really worked up a sweat tonight.
Focusing on full /deep breath and ended up a few moves behind most folk at points ... not that i ever tried to catch up ... i was 'focusing' on breathing! One side a little 'tuggy' a few hours after. | ||
Thursday May 15 | ||
| Run 15:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| bout 7.5 mins 'commute' either side of gym | ||
| Gym 20:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions,
Hamstring/glute cable curls, Squat Rack Calf Raises Not pushing myself too hard in order to ease my body back into the idea of doing this stuff. V light warm-up set and medium weights x3 sets. Plenty of stretches on recoveries. One day i'll learn how to spell properly .... | ||
| Core: Stability/Balance 20:00 [3] | |
| Hanging Leg raises (bent /straight legs alternating)
Plank: balancing legs on swiss ball ... felt lots of tummy bits working to maintain balance with this version. Usual Other stuff, but more reps in most sets. Left out back though (felt it working on squats etc anyway so not to worried) | ||
| Stretching 10:00 [1] | |
| Quads feeling better, and itb easing a bit (especially after giving it a going over with fit-roll a few times in the last few days).
Upper back still a little achey (from too much time at work) Would have done more but ran out of time before needing to rush out the door .... | ||
| Cycle 25:00 [2] | |
| 15 towards and 10 from club committee meeting.
Nice easy pace. Lots of talent about in centre of town. Unfortunately, lots of drunken idiots, all in blue t-shirts too .... ? | ||
Wednesday May 14 | ||
| Cycle 15:00 [3] | |
| ahr:125 | ||
| to meadows from home and back to home
only counting approx time spent above 120bpm | ||
| Run warm up/down 15:00 [2] | |
| shoes: Asics Gel Trabuco | ||
| jog around the meadow during race shouting folk on, and joined warm down with murray, andrew et al after race
Again only counting approx time spent above 120bpm | ||
| Stretching 10:00 [1] | |
Tuesday May 13 | ||
| Note | |
| (rest day) | ||
| Stuck in work till stupid-hour o clock, stressing to get this tender out. grrrr
No chance of any training even if i wanted to. Legs Achey today, esp quads / itb Might take precaution tomorrow and not race .. will see how i feel then. | ||
Monday May 12 | ||
| Run 1:20:00 [4] 11 km (7:16 / km) | |
| ahr:151 max:171 shoes: Brooks Vapour | ||
| Pentland Skyline Run with O-Club
Bright sunny evening, but with a bit of a chilly (for May) wind. Started at 9 Mile Burn and did the peaks headding North East towards Flotterston. Swung towards South Black Hill but didnt go to the top. Skimmed around the rim of Turnhouse. First 5 mins at about 60% (132bpm) Then trying to keep 80% or under steady Hr (c160 bpm) the rest of the time, walking up hills more often than not to avoid hr going too high. Caught up with Richard, Andrew and Maya fairly quickly, so i can only assume they sped up then since i was cruising for ages and didnt pass them. Eventually the Gents dragged off ahead and Maya was left behind. Somewhere about 40min mark clouds started to pull in so i eased of a bit and dropped back to run with Maya. Stayed together the rest of the way, with my HR much lower. Calfs generally a bit grumpy on the uphills and knees complaining a bit on the downhills. Ran on the grass (rather than gravel) and zig -zaged a bit to ease the downhills. Enjoyed the run, but regret lack of forethought resulting in my change of clothes / money being stuck at 9 mile burn for a while. Bit uncomfortable sitting in the pub in my damp, cold clothes, bumming refreshments off people. Some good banter in the pub but still sometimes think (to paraphrase someone else) our club 'socials' could be even more social. Self Note 1: Think ahead next time re clothes changing etc!!!!!! Self Note 2: Need to get more hill running in. | ||
| Note | |
| Noticed I've started to write alot more on here lately.
Easy day in order tomorrow me thinks ... pos just Yoga? or at least a decent stretch. | ||
| Stretching 10:00 [1] | |
|
Not going to bother recoding time against my wee trot / walk warmdown. | ||