Training Archive: QuirkeyIn the 7 days ending 2008-07-20:
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Sunday Jul 20 | ||
| Exercise Class (Body Combat) 1:00:00 [4] | |
| slept:9.0 shoes: Reebok Premier Lite | ||
| Just for a change, went along the road to Glenogle Swim Centre for this Martial Arts Styled Fitness class.
Not quite a 4 but more than just a 3. Was quite enjoyable, and in fact reminded me of how much i used to enjoy Martial Arts (Kung-Fu / Kickboxing etc) in my teenage years. Talked B into coming along with me. She now wants to go to that class every week! | ||
Saturday Jul 19 | ||
| Cycle warm up/down 22:00 [3] | |
| ahr:130 slept:9.0 | ||
| Time estimated as i forgot to stop my watch .. doh. From flat towards Lauriston Castle. Picked up the pace after a few minutes allowed to warm-up a bit (was later departing than intended). | ||
| Orienteering race (Score / Memory Course) 19:50 [4] ** | |
| ahr:141 max:171 spiked:27/30c shoes: Asics Gel Trabuco | ||
| CATI at Lauriston Castle.
Not sure of the time so I'll have to check once results are out. Edit: Faster than i thought ... just under 2 mins ahead of second person. Good fun, 22 Control Score course with 'bonus' map memory controls marked on fixed maps at two of the marked controls. Headed almost straight away for one of the 'special' controls, and was winging my way towards what i thought was the other before realising I'd misread the number of that one .. doh. Was a little 'fustered' for a while after that until i regained calm focus etc. Not sure how much time i lost for that. Not very many regular Orienteers there but still really busy. Seemed like shed loads of families out. Nice to be Sunny after rain during the past two days. | ||
| Orienteering race (Orange) 11:05 [5] ** 2 km (5:32 / km) | |
| ahr:165 spiked:17/18c shoes: Asics Gel Trabuco | ||
| In an effort to up the quantity of running, decided to do the Orange as a leg workout.
Had drawn course over the top of the map i had for the score, and didnt bother doing proper Ctrl Descs, so wasnt sure for 2 if the course went to or just past 164... i ran past and ended up having to double back to it again .... 30-45 secs lost maybe. Apparently I got round in something, like 4 mins clear of the next person. (The M12 Speed Demon - Paddy) Only one other 21 gave this one a go. Legs were properly heavy with lactic acid when finishing. | ||
| Cycle 20:15 [4] | |
| ahr:127 max:141 | ||
| Took a longer route home via a few of the cycle paths (to avoid traffic lights etc) but pushed along most of the way. Eased for the final 3-4 mins only once back amongst traffic.
Not sure why Hr was lower despite more effort than outward journey .... possibly the lactic making it tougher for my legs ? | ||
| Stretching 20:00 [1] | |
| 10mins at O event
10mins at home after. Calfs back to v near normal. | ||
Friday Jul 18 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Felt a bit better after the greater quantity of sleep last night.
Rest Day as a mark of respect for the departure of 'Wee Tommy' from the office today.... off to live in Calgary, Alberta.... how brave! Significant quantities of various alcoholic beverages consumed between the hours of 16:00 - 24:00 | ||
Thursday Jul 17 | ||
| Stretching 20:00 [1] | |
| AM stretch before work.
Focus particularly on loosening out L calf. Little bit of kneading the obvious knots i could feel in there (with fist / thumbs) once done stretching. | ||
| Run tempo 20:00 [4] | |
| shoes: Brooks Vapour | ||
| Wet evening, tho almost stopped raining by the time i got out.
About 8 secs faster for first lap this week, though slowed on the second. Finished up about 30m short of last weeks run at the 20min mark. Had HRM on a slightly tighter range, so control of speed/HR took more concentration when going up or down hills. Not sure how much effect the wet underfoot conditions effected run. | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| 5 wu b4 wee stretch.
Speed Build up to start of tempo. Lap of Inverleith, and back alonf WOL home | ||
| Stretching 10:00 [1] | |
| Calf easing a bit more .... good | ||
Wednesday Jul 16 | ||
| Climbing 2:30:00 [3] | |
| slept:7.0 shoes: Scarpa - Vision | ||
| Bouldering warm-up, then made the mistake of doing a 4+ and 5 straight off in quick succession (without a break), so my arms were tired way too early.
Ended up not clearing anything more than a few 5/5+. Tried 3 different 6a's but got no further than 1/2 or 2/3 way up on them before forearms gave way. Did try a few new techniques i read on the net, and played about trying to move my centre of gravity around a bit more. Need to find out if they have grades on the bouldering routes, as i finally feel more comfortable on a few 'single colour' routes rather than my previous mix and match approach. Almost completed the diagonal white on my warm down. Nice to see a few more familiar faces there, (Andy, Heather, Mark) though we didn't actually spend a lot of time chatting. | ||
| Note | |
| Woke up to a very tight a Left calf. Stretching that on an off through the day.
No trouble whatsoever with the right. Strange since they both did that hills (steps) session yesterday. | ||
Tuesday Jul 15 | ||
| Run hills 12:30 [5] | |
| slept:7.0 shoes: Brooks Vapour | ||
| Short and massively intense lunch time burst.
10xGranny Green Steps (off the Grassmarket) Bottom of steps to turn in the wall past the top of last step (leading onto Johnston Terrace) First few were 25s Gradually slowing through late 20's to hit 30 seconds for no 9 Popped out one more 25s to finish off. 45 secs between reps allowing enough time for jog back to bottom and a few brief seconds phsyching before the next. Legs shaking for a short while after getting back to my desk. | ||
| Run warm up/down 18:00 [2] | |
| shoes: Brooks Vapour | ||
| About 7-8 minutes jog warm up including Reci of Vennel steps (the original intended venue ... but still ripped up for re-paving)
Warm down after step-reps: along castle terrace, up lothian road and back to grassmarket via bread st ....at almost snails pace. | ||
| Stretching 5:00 [1] | |
| After lunchtime run .. hopefuly do more later.... | ||
Monday Jul 14 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Woke up knackered, cycled to work but spent more time stopped at roadworks traffic lights so i'm not logging it.
Rubbish roadworks, rubbish traffic lights, Mondays mornings are rubbish. | ||
| Note | |
| Planned to go for a bike ride out East Lothian after work, but then i'd forgotten the sports massage i'd booked in for tonight ....oops. There went the bike ride.
| ||
| Massage 1:30:00 [0] | |
| 9 months later and i still have scar tissue around those broken ribs... not good
Dorsiflexion range still alot less than it should be. Had loads of work done on calfs therefore. Wee bit of knotting in forearms (climbng and mousework) Aparently very good otherwise. Got new stretches for forearms, tops of feet and advice to get a mat under my desk at work so i can do golf balling the soles of my feet. | ||