Training Archive: QuirkeyIn the 7 days ending 2008-07-13:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jul 13 | ||
| Run long 1:15:00 [3] *** 9.0 mi (8:20 / mi) | |
| ahr:148 max:162 slept:11.0 shoes: Asics Gel Trabuco | ||
| Out along water of leith on a decent sunny afternoon.
Same route as last week just a bit further. Set Hr to zone recommended for that by a VO2 based training program i saw. Seemed higher HR than i would usually associate with long run. Felt faster too. Fairly tired towards the end, but certain i'll get training benefit from it. Brought the map from last years SOL at Gullane along to practice map reading on the run. Was good for taking the boredom out of 'long' run. Map reading of fine contour detail at that pace was not so easy. Still good practice. Hadnt quite got around the 'virtual' course by the time i got home. Had previously thought that studying a random map when running would be a waste .... actually now think it's quite good for practice of map reading on the move (short of actually orienteering that is). Added bonus of making a long run seem not so long. | ||
| Stretching 10:00 [1] | |
| Could've done with more time than this, but short on time before heading out for din-dins... | ||
Saturday Jul 12 | ||
| Cycle warm up/down 30:00 [3] | |
| Flat to Pleasance gym and back after. | ||
| Strength (Gym) 30:00 [4] | |
| slept:6.5 shoes: Reebok Premier Lite | ||
| Since I'm in between gym memberships i figured i pop in to see what Ed Uni's gym is like. Parts have a slight rabbit warren feel about them and changing facilites nothing special. Plenty of equipment though, and the cafe and cardio areas look pretty good. Wanted to see the new climbing area(s) but they were closed off. For some reason i was most impressed by the bag full of punch bags (and decent views of Holyrood Park) hidden away up a tiny stairs at the back. Like something out of a movie.
Weight Session: Prone Squat Machine Hamstring Incline Chest Press Lat Inclined Pulldown Leg Extensions (doubles and 45 deg alternating singles) 20 rep sets x3/4 mostly (except chest when i couldnt be bothered changing weight down from what was already on there ... 12/15s there) | ||
| Core: Stability/Balance 20:00 [4] | |
| Doing these only once per week is not enough to make any progress what so ever .... like most things really.
No wobble exercises.... | ||
| Note | |
| Wife has learned AP password ... dont believe anything else 'i' write on here !!!!! | ||
| C • Better change your password... 1 | ||
| Stretching 10:00 [1] | |
| Stretch in gym after main session.
Also spent time stretching before and between weight sets,(not timed) R Leg. Upper quad still has that wee tender spot which prevents a proper deep stretch ... very slowly getting gradually better. Insertion at knee has been feeling it on downhills/down stairs for a week or so now. Not painful as such, just a nag i thought i should mention. | ||
Friday Jul 11 | ||
| Run tempo 20:00 [4] | |
| ahr:163 rhr:53 slept:6.0 shoes: Brooks Vapour | ||
| AM session
Got to the finish point from last time with about 55s to spare (note to self .... measure to nw corner of main tennis court fence) Struggled to get HR up in early part ... legs were not keen. | ||
| Run warm up/down 22:30 [2] | |
| ahr:135 shoes: Brooks Vapour | ||
| WU 5mins to Inverleith park b4 a wee stretch
2 1/2 mins build up to tempo speed WD 15 mins | ||
| Stretching 10:00 [1] | |
| 3-4 mins before tempo
Remainder outside flat after Still feeling the glutes after Wednesday's session | ||
Thursday Jul 10 | ||
| Climbing 2:15:00 [3] | |
| slept:6.5 shoes: Scarpa - Vision | ||
| Really enjoyable session.
We both made lots of progress. I deliberately avoided the macho cheat of stretch-grab-haul Took my time and chalked well to make sure my forearms didnt tire too quickly. Bouldering Warm up / Warm down Did a good mix of grade 4's through to 5+'s (which seem sooo easy now compared to not so long ago) Kicked the ass of 2x6a's fairly comfortably (good feeling of satifaction), but one other got the better of me when arms were tiring. B was chuffed by completing a 5+ Progress is good! | ||
Wednesday Jul 9 | ||
| Run hills 20:00 [4] | |
| slept:6.5 shoes: Asics Gel Trabuco | ||
| All i knew leaving the office was that i was going to holyrood cos' i really need some hills in these weakling legs.
I decided that 10x2mins would be appropriate. However 50s into the first i reconsidered ...(forgot just how tough hills are) and then changed for 10x1min uphill with 1 min downhill jog recovery. Covered less distance on the downhill between reps so couldnt compare just how much i slowed as the session progressed. Was running the path just inside the edge of the top of the sailsbury crags ... that gets steep sometimes .. i'm sure parts are 1:5 incline or near it. Hopefully i can keep hills in now i've started back at them..... | ||
| Run warm up/down 25:00 [3] | |
| shoes: Asics Gel Trabuco | ||
| Grassmarket to Hunters bog for main session and then back afterwards (obviously)
Legs feeling tired on the way back. | ||
| Stretching 10:00 [1] | |
| A few quick ones between WU and hill reps.
remainder back outside office | ||
Tuesday Jul 8 | ||
| Note | |
| No training
Knackerd in the morning so slept in a little. Comittee meeting in the evening. Walk to/from work and a wee stretch was as much as i could fit in :-( | ||
Monday Jul 7 | ||
| Run 30:00 [2] | |
| ahr:138 max:153 slept:6.5 shoes: Brooks Vapour | ||
| Am via Inverlieth Park
edit: 1 Min 38 seconds ??? WTF... was a little longer than that | ||
| Stretching 10:00 [1] | |
| post am run | ||
| Note | |
| Lots of body parts slightly not-loose since late afternoon Sunday.
Lower Back, Upper Back, Sides, Hip Flexors, Forearms .... feels like i've been climbing !!! | ||
| Orienteering (Street O) 49:00 [3] * | |
| shoes: Asics Gel Trabuco | ||
| Club Social out Pencuik way.
Arrived late so no warm up, just startted off easy and gradually wound it up as i went around. Two errors; One being asleep and turning off too early (say 1min) Second when tried to go for the risky cross county route, (not that non risky would have been any firther !!) which didnt work out and had to double back / relocate (circa 2-3 mins) Some answers were not 100% exactly right so i was disqd .... who cares, i enjoyed the run, and besides it's a 'social' ... the run only gets in the way of the true purpose of the evening (which as ever was over before i knew it) !!!!! | ||
| Stretching 10:00 [1] | |
| 5 after the run, more when i got home ... probably not enough. | ||