Training Archive: QuirkeyIn the 7 days ending 2008-05-25:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday May 25 | ||
| Orienteering race (Scotts Relays) 47:43 [5] **** 5.6 km (8:31 / km) +325m 6:36 / km | |
| spiked:14/21c slept:8.5 shoes: Inov8 Mudroc 208 | ||
| Hmmmm 4.5 mins / Km faster than yesterday ... now thats more like it.
Didnt feel like i had much left in my legs after yesterdays run so maybe that slowed me down enough to improve my navigation significantly. No major errors. Just 10-15 second errors on maybe 5 or 6 legs. Tightness / ache on outside edge of R shin a bit worse today. Not easy to stretch it, but will ask podiatrist about it on Friday next. It could be argued this way less technical terrain than half of yesterdays run. Probably a good type of area for me to get more practice on though. Really reminded me of some other Perthshire areas i've had trouble with before. Fantastic weather, smiles all around, Good orienteering, didnt let my team down (oh, well, maybe a little..), cheerfull chat. All good. Driving away from the event in the sunshine with hood down ..... fantastic ! | ||
| Stretching 15:00 [3] | |
| Some at start /changeover pen.
Most after race. | ||
| Cycle 3:00:00 [1] 36 km (5:00 / km) | |
| In the afternoon after the O-race accompanying the missus on a circum-navigation of Loch Rannoch on hired bikes.
V-easy for me. A bit too much for her. | ||
Saturday May 24 | ||
| Event: Scottish Championships | ||
| Orienteering race (Scottish Champs) 1:18:41 [5] ***** 6 km (13:07 / km) +300m 10:29 / km | |
| ahr:156 spiked:4/17c slept:7.0 shoes: Brooks Vapour | ||
| Tullochroisk, between the southern banks of Lochs Tummel and Rannoch.
Nice dry sunny / cloudy day with a breeze. Warm / close-ish in sheltered spots. Had used AA's website guide when deciding departure time from Edinburgh, Still ended up a whole hour later than planned despite taking shorter rest break than planned. I know i may have been a little slower than speed limit on the journey up (getting used to new car) but that was rediculous. Anyway, got a new start time, but still ended up rushing to start as wc queue took forever. My 'stay calm' mantra was out the window before i even started. Took 8:38 to no 1 (the guy who finished just 1 place ahead of me took 3 mins!!!), I'm now certain i must have passed within mere meters of it only to have to eventually relocate way down the hill. No. 5 was another mess, standing still (!) for at least 30 seconds when a stream and ride came in opposite order than expected. My brain was mush, and was glad to be out of that bit of forest after that. Things only improved marginally once out in the open but at least i was fairly consistent in my mediocrity from 6 onwards. Once i hit circa 1 hour, energy levels plummeted and concetration was very difficult, but managed to keep errors under some control. All in all, maybe my second worst performance in recent years (second only to the event near Etteridge last year i think) At least we had fantastic weather for it! | ||
| Run warm up/down 15:00 [3] | |
| Run to the start (mostly) | ||
| Stretching 10:00 [1] | |
| Either side of O-Race | ||
Friday May 23 | ||
| Note | |
| Feeling sluggish again this morning, so decided an easier activity for today might be in order (not least that scots champs are tomorrow).
Sunshine and dance music on the walk to work lifted my mood no-end. Probably Yoga after work, but took my gym shoes with me incase i perk up physically and feel like a little cardio to 'loosen-up' Looking back at stats for wednesday, i think i need to ask what counts as 'spiking' a control ? My current interpretation is that spiking is error free -optimum route legs which could not really have been improved. | ||
| C • pretty much 2 | ||
| Yoga 1:00:00 [1] | |
| slept:8.0 shoes: Bare Feet / Socks | ||
| Lots of beginners so the instructor broke the movements down into small parts doing them slowly and repeatdly until most of them got it. Also trying out some more dynamic transitions into 'up-dog' and out of 'down-dog'. By the end i was really feeling it in my arms and shoulders.
Could feel a little progress with hip flexibilty. Half Lotus is just about bearable now. Spoke to instructor afterwards about her classes elsewhere. Told me i could easily do the 'advanced' class ! (LOL) | ||
Thursday May 22 | ||
| Note | |
| (rest day) | ||
| Feeling really tired and a bit 'crabbit' all day.
Burning the candle at both end might be catching up with me. Absolutely buggered by the time i got out of the office so headed straight home instead of to gym as planned Rest day is in order anyway. | ||
Wednesday May 21 | ||
| Orienteering race (Local Event) 37:10 [4] *** 3.7 km (10:03 / km) +200m 7:54 / km | |
| ahr:157 max:170 spiked:14/18c shoes: Brooks Vapour | ||
| Hillend Park -Oooch ...Those Hills!
Not 100% sure of climb/distance Dry but cool evening. Enjoyable run, generally keeping hr topped at about 80% to save for wekend (crept higher on the climb to 7). Slightly scappy to 2 as no obvious route and changed from trying to avoid gorse. Dropped a little too much contouring to 9. Changed from 'attack point' to 'aiming off' on 11 once i realised the main re-entrant was more obvious than my first glance at map. This also saved risking too much climb. Hadnt noticed the OOB on the master map when copying my course, so i may have disqd myself by running tight against the fence/dark green anticlockwise into 12 (?) In hindsight my route was definitely slower anyway. Dropped right around the ski centre to avoid crossing ski-slope (which i saw one guy do). Very clean from 14 to finish. | ||
| C • ski slope 2 | ||
| Run warm up/down 10:00 [2] | |
| shoes: Brooks Vapour | ||
| Stretching 15:00 [1] | |
| Some after O.
More at home. Glutes and lower end of right itb a bit tight. Calfs surprisingly ok Knackered and cranky by the time i hit my pillow | ||
Tuesday May 20 | ||
| Run 38:00 [3] 5.1 mi (7:27 / mi) +130m 4:17 / km | |
| ahr:153 max:162 shoes: Asics Gel Trabuco | ||
| With gang from the gym ... well the gang from the 'advanced' group that is.(pfft! not me right now)
5.2 miles altogether, but took a little distance to get my watch sorted (0.1 miles aparently) so timed only 5.1miles. http://www.sanoodi.com/route/quirkey/150619/5-mile... Tim and Les were pulling away ahead early on, going faster than i wanted to go, and Al was by then too far behind, so spent maybe 2/3 of the run by myself. The Average HR of 153 was pretty much the top end of the recomended pace for my 'normal' runs. Not the happiest that they always just tear off. No warm-up period, mobilisations or anything. The usual 'run such and such a distance fast' is not the best long term training philosophy .... The overall group leader (the 'instructor') is really nice and friendly but ...would probably help folk if the theory was explained a bit, or at least what distance / pace for what results.... Also, I generally prefer to run off road when i have an option, so these road/path runs are more about the social aspect .... so that made this run a dull one. .... Anyway that's my little rant for today. On the upside, there was a little pleasant chat either side of the run. | ||
| Stretching 20:00 [1] | |
| 10 mins in AM including Fit-Rolling again.
10 mins after Running Made enquiries about the process of freezing/cancelling my current gym membership. Checked out the nearby Yoga centre on the way home. | ||
Monday May 19 | ||
| Core: Stability/Balance 20:00 [3] | |
| slept:8.0 | ||
| At home in the AM.
Didnt push too hard as saving some ab energy for climbing. | ||
| Stretching 25:00 [1] | |
| Included some yoga stuff to help relieve back tension, and then some fit-rolling of quads / itb (esp right side). | ||
| Climbing 2:00:00 [1] | |
| shoes: Climbing Shoes (hired) | ||
| 'Start-Up' course at Ratho.
Course was 3 hrs, but only 2 of activity once paper work and instructor pep-talk time etc are taken out. Good to learn the basics of climbing with rope properly (i.e. safety first). Much more confident with the rope there than i have been previously 'without' when bouldering at Alien Rock. I wasnt so trusting when it came to alseiling though. Takes a alot of trust / confidence to just lean back when at those crazy heights. Think it was the same for B as she was flying until her arms started giving in through tiredness near the end. Falling off wasnt quite as scary as expected either (though i had warned B i was losing my grip) ...... bring chalk-bag next time. | ||