Training Archive: QuirkeyIn the 7 days ending 2008-06-22:
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| M | T | W | H | F | S | S | |||||||||||
Friday Jun 20 | ||
| Note | |
| slept:8.0 (rest day) | ||
| No traiining today. No time in AM and have Work night out tonight.
Probably lots of 'rest days' in the next 10 days due to hols from tomorrow. Will bring trainers, shorts and bathers, then see what oportunities arise. | ||
Thursday Jun 19 | ||
| Note | |
| slept:7.0 | ||
| Just as suddenly as it came, the back pain was gone again this morning ... weird.
Has encouraged me to try sit straight up a bit more tho... which is also weird. | ||
| C • sitting up straight... 2 | ||
| Run tempo 20:00 [4] | |
| ahr:163 max:171 rhr:51 slept:7.0 shoes: Asics Gel Trabuco | ||
| Around the playing fields behind Holyrood Palace
Had run about a minute of it when i realised Hrm was doing 'warm-up' countdown ... doh!!!.... so re-set, with dificulty, on the run (c 1 min) Did 18 mins on the clock when i re-started it. Alot of it on 162 bpm, with the odd spike up wee hills. Much more comfortable at that pace compared to previous average which only a few beats higher. | ||
| Run warm up/down 30:00 [3] | |
| ahr:142 shoes: Asics Gel Trabuco | ||
| WU from Gym to Holyrood.
Additional build up to mid 150's HR to start Tempo run WD back to gym Jog home after abs stuff, with full bag on back. | ||
| Core: Stability/Balance 20:00 [3] | |
| shoes: Bare Feet / Socks | ||
| One set each of 7 of 8 different core exercises.
2x30 sec wobble cushion each leg | ||
| Stretching 30:00 [0] | |
| AM stretch (esp calfs) 10 mins
Post WU run and post WD run 5 mins each Pre-bedtime inc golf ball/ /fit rolls etc 10 mins | ||
Wednesday Jun 18 | ||
| Orienteering 30:00 [1]*** | |
| (injured) shoes: Brooks Vapour | ||
| ESOC Club training, Bonaly.
R side of back feeling sore like something pulled for most of the afternoon. Strangely hurting less when standing and walking around (than my skillfully poised Apollo 'slouch' in front of work computer. Decided therefore to take it easy with training just in case. Had planned 2 'courses' . Line course and aiming off exercise, with added 'distraction training' exercise for the more experienced. Deliberately paired myself with David so i could 'coach' some techniques. Wasnt ditracting David, but did a good job distracting myslef to lead both of us about 100m astray within 5 mins .... oh what confident and inspiring coach i am (not!). Seemed to make progress after that as i bothered to concentrate properly, and despite dreadfully bad mapping in places i think a little knowledge was successfully imparted by the end. | ||
| Run warm up/down 8:00 [2] | |
| shoes: Brooks Vapour | ||
| Stretching 20:00 [0] | |
| edit: Stretching not Climbing
Tiny bit at o training. Remainder after shower etc Fairly gentle with torso / trunk as testing exact point of back / side pain. | ||
Tuesday Jun 17 | ||
| Climbing 2:30:00 [2] | |
| slept:7.5 weight:71.8kg shoes: Climbing Shoes (hired) | ||
| Good climbing session though. Lots of progress.
Again not quite as much warm-up bouldering as i would like before jumping into harnesses. Did a grade 4 for 'warm up' (which i couldnt even do a few weeks ago) Went on to nail a good number of grade 5 and 5+ routes (including a white on the 'bumpy' wall .) 6a is the test now. Got just under half way up one of them before grip fatigue really got the better of me. Only got 4 or 5 holds into a few others before getting stuck /tired. Warm down, concentrating of feet work (i.e. going easy on my knackered arms) was quite enjoyable. Bumpy stuff like that with little cracks and bumps starting to feel more rewarding than the artificial 'flatness' of the main walls. Fun trying out techniques that wouldnt trust myself to do at 15m off the ground. Arms definitely beat by the end. | ||
| Note | |
| Had intended to get a new battery for my HRM chest strap today, but forgot it when out at lunch hour.
Planned tempo for tomorrow may need to hold off till thursday as i wont have time for shopping tomorrow. A little later at climing tonight than prev sessions. Hence also home late too. 11.15 pm now and still need to plan and print out tomorrows o-training (short sleep until 6am alarm then)... Yikes !! | ||
Monday Jun 16 | ||
| Run (AM) 30:00 [2] | |
| slept:8.0 shoes: Asics Gel Trabuco | ||
| Attempt at a 'recovery' run, though i'm sure is was not really slow enough. Definitely not long enough to be a proper recoery run either, but hopefuly got some positive effect of recovering a little from yesterday's efforts anyway.
Didnt bother with watch or HRM so time is an estimate. Surprisingly high proportion of talent about for 6:30 am | ||
| Stretching 15:00 [0] | |
| A few mins. about 5 into the run.
Remainder after, esp calfs. Soles of feet not great. Outer part of L foot particularly stiff. R outer shin still tugging a little too. They did loosen up during the run though. | ||
| Strength 20:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Single legs squats 3 sets x 20 reps each leg (off the back of stepper with about 7 risers each side)
Single Leg Extensions 3x10 reps each leg (also one lighter set with both) Sinlge Calf Raises: 3x15 reps each leg (off stepper with column for balance) Single Hamstring Cable Curls 3x15 reps each leg (more of a skate-boarding motion than strictly curls) Quads feeling it on extensions from preceeding squats. Calfs needed stretching between sets. Hamstrings not too strong. | ||
| Core: Stability/Balance 35:00 [3] | |
| shoes: Brooks Vapour | ||
| Missed the start of the gym floor abs class so i didnt bother trying to join in.
Spent 10 mins on woble cushion exercises alone. In sock feet this time so a good deal more difficult to balance than with shoes on. A good way to go. Really good abs workout. Increased the reps on most exercises. Made one or two slightly harder too. Was starting to shake by the end of plank series. | ||
| Stretching 15:00 [0] | |
| weight:71.8kg | ||
| Would have liked more time to do more.
(esp would have liked to do more calfs, maybe fit rolling etc) Weight 71.8kg Body Fat 11.3% Slow down on rate of progress re body composition probably due to both diet and cardio training quality reducing a bit in last 10 days or so. | ||