Training Archive: QuirkeyIn the 7 days ending 2008-06-08:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Jun 8 | ||
| Run warm up/down 15:00 [2] | |
| slept:12.0 shoes: Brooks Vapour | ||
| Must have been knackered: Lay down 'for a few minutes' then "Alakazam" ... it's 8am
Original gym session out the window early doors what with getting carried away with DIY etc Run along Portobello Promenade in evening. Both sessions here actually one but with two distict parts . First, w/u joggin beside missus. | ||
| Run intervals 20:00 [4] | |
| shoes: Brooks Vapour | ||
| Lost exact count but circa: 15x3 lamp posts (about 120m) sprint at about 800m pace with say 100m snails-pace jog between.
Worked this such that my jog was back to beside B on her run each time. | ||
| Stretching 10:00 [0] | |
| 5 either side of sprints.
Legs feeling slightly tired after sprints. Hamstrings a little tight and had usual ache in outer R lower leg. | ||
Saturday Jun 7 | ||
| Event: Lowe Alpine Mountain Marathon | ||
| Run 25:00 [2] | |
| ahr:140 max:155 slept:7.0 shoes: Asics Gel Trabuco | ||
| Fae toon tae MES.
Slightly meandering route through cragleith to get the time up. HRM going bonkers : Low as 41 recorded | ||
| Orienteering race 30:57 [4]*** 4.9 km (6:19 / km) | |
| ahr:162 spiked:19/21c shoes: Asics Gel Trabuco | ||
| Local Event at Mary Erskine School and Ravelston Wood.
Distance and time above approx (until i see results) Second Master Map half way through the course. Very clean run except for 'searching' in wrong thicket (20m away) from no15 .... maybe 10s No. 1 control drawn in wrong place on Master Maps, (40m) so lost no more than 20s on that. ....Worryingly few people reported it. | ||
| Run 30:00 [3] | |
| ahr:148 max:155 shoes: Asics Gel Trabuco | ||
| Fae MES via Roseburn Path and Water of Leith back to flat.
Passed some cyclists when changing to WOL, and see-sawed with them before leaving them behind at stockbridge...... felt good to do that without any particular effort | ||
| Stretching 30:00 [0] | |
| Lots of flexibility / loosening stuff.
Stretching, Fit Roll, Golf Ball on soles, Tennis Ball on Glutes etc | ||
Friday Jun 6 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Feeling relaxed cos it's a 'deiberate' rest day with some wining, dining and musical entertainment planned for the evening.
(maybe too relaxed ... nearly 1/2 hr late for work .. doh... shorter lunch break today then) Later..... a 'dance like no one's watchin' boogie | ||
Thursday Jun 5 | ||
| Run warm up/down 20:00 [2] | |
| rhr:51 slept:7.0 shoes: Brooks Vapour | ||
| Either side of AM training run.
Knees slightly achey for first three or four minutes of warm-up. Outer edge of R leg tugging on the warm down, so i tried to get a few mobilisation exercises into stride. | ||
| Run tempo 20:00 [4]3.0 mi (6:40 / mi) | |
| ahr:166 max:172 shoes: Brooks Vapour | ||
| I know that the morning is not the best time for effort sessions generally, but climbing tonight (hopefully) and want a full rest day tomorrow.
Felt it went a lot like the last one ..... required real effort (especially on the first half lap) to get HR into zone, then pace slowed for the same HR for latter 3/5 of the session. Got about 150m further in 20mins compared to last time with AHR 1 bpm higher than today. That equates to a fitness improvement of 1minute over 10k in just under 3 weeks. Lap 1: 7.00 Lap 2: 7:28 Lap 3: (heading for) 7:40 approx More certain of previous prognosis now. I've got the zone set a tad too high. So lactic acid is building up and hence the slowing down at given HR (Technically similar to HR increase for set pace). Need to run closer to the POD (Point of Deflection) / Threshold , or maybe even slightly under. So think i need to at least drop the upper limit by 4-5 beats/min next time to see. | ||
| Climbing 2:00:00 [2] | |
| shoes: Climbing Shoes (hired) | ||
| Traffic was mental getting out of town so ended up with half hour less than i hoped for.
Some bouldering to warm up, but B was keen to get 'climbing'. Forgot chalk and was talked out of buying more, so 'mr sweaty hands' didnt have huge amounts of confidence. Hands got tired more quickly cos' i was gripping tighter to make up for lack of grip friction. So, ended up only managing to complete routes up to grade 4+. Maybe need to leave chalk bag and other kit in the car in future. | ||
Wednesday Jun 4 | ||
| Note | |
| slept:6.5 | ||
| Not enough sleep again.
As ever, took longer than expected to prepare session for club o training. No idea how long it will take folk to do .... expecting a spread of times for the main exercise though. Looking back at last years edinburgh 10k i did 41:32 Regardless of stitch i got that day, now thinking i shouldnt have been 'that' surprised by last weeks 1 mile race time (and associated sub 40 min 10k Vdot estimate). | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| RECI jog around bonaly west to find the best spot for map-memory / hill intervals session ..... Not as easy as i had thought to find the right kinds of incline. | ||
| Orienteering intervals 25:00 [3]*** | |
| shoes: Brooks Vapour | ||
| Decided to join in and run the Map Memory/Hill Invervals session i'd planned for club O training.
Took a while compared to some (considering i planned it !) but then i was a tad more interested in the running than the memory stuff. Worked well once it got going, and all seemed to enjoy it. Good formula to repeat occasionally in future me thinks. | ||
Tuesday Jun 3 | ||
| Run 31:00 [2] | |
| ahr:135 max:149 slept:8.5 | ||
| Lunchtime mosey round the meadows.
Set Hr for 'recovery' zone, so 'low and behold' i felt refreshed after the run. | ||
| Yoga 1:00:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Determined to get to this oneas i didnt get to a class last week.
A 'show off' guy in front of me was trying to do acrobatic trasitions, but didnt seem able to do some of the simple stuff ... weird. Felt nicely loosened off afterwards. | ||
| Stretching 15:00 [1] | |
| 10 mins AM
5 mins after lunchtime 'jog' R. upper Leg improving. Lower not much better. Tight-ish chest / back / glutes after last night. | ||
Monday Jun 2 | ||
| Note | |
| Didnt sleep enough. So feeling exceptionally dead brained all day, but worsening into the afternoon.
EDIT: Intended to catch the 'social' bit of tonghts club activity but didnt get there in the end... :( | ||
| Gym (Weight Machines) 30:00 [4] | |
| slept:6.5 shoes: Reebok Premier Lite | ||
| Way too many people in the gym for my liking. I ended up doing exercises in completely opposite order to the reccomended, just so i didnt have to wait around too long. Frustrating to see that as often as not, folk were either doing exercises completely incorrectly, or using them for something else altogether eg stretching legs off a shoulder press machine or using the squat rack when doing dead lifts .... Its not as if there arent any staff to tell folk what to do. Must have been about ten PTs on the gym floor !
Could go into my opinion of those folk who seem to come into the gym just to go on treadmills but then i'd really be getting a rant on. Training supposed to be about getting rid of tension, not making it worse. Alot to be said for outdoors stuff in that respect. Anyway, here's the training......Usually warm up mini-set (light), then 2 sets x20 reps(medium wt) followed by one set x10 reps (heavy) Pecs: Incline Press Lats : Seated Row and Wide Grip Pull Down. Quads : Leg Extension (particularly top 45deg to focus on inner parts) Hamstring / Glutes: Incline Squat (inc one set each side of single leg) | ||
| Core: Stability/Balance 25:00 [4] | |
| Tried to do some different exercises than usual for various core muscles.
eg Face down with fit-ball for hip flexors Less on back than usual but more on abdomen. Couldnae find either cushion to do wobble exercises .... grrrr Tried to balance (kness) on fitball but was absolutely hopeless! | ||
| Stretching 20:00 [1] | |
| 10 mins AM (inc fit roll - easing compared to last night)
10 min in Gym after workout. | ||