Training Archive: QuirkeyIn the 7 days ending 2008-07-27:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Jul 27 | ||
| Exercise Class ('Body Combat') 1:00:00 [4] | |
| slept:10.0 shoes: Reebok Premier Lite | ||
| Same class as last Sunday.
Felt a little more difficult. Warmer today and therefore more sweat sooner .... not really a good look for me. Tugged R groin muscle a bit doing loads of jumping kicks at about half way through. Took it a little easier with leg-work after that. Looks like a great sunny afternoon for getting out on a bike or something. Unfortunately I have to get stuck into work i've had to take home instead ...boooo :-( | ||
Saturday Jul 26 | ||
| Cycle 10:00 [3] | |
| ahr:130 | ||
| Home to Holyrood Park | ||
| Orienteering 48:00 [4] *** | |
| ahr:155 spiked:13/14c shoes: Brooks Vapour | ||
| Last years club champs course in reverse as far as no 6.
Long grass made the going a little more difficult than then. Course was on old map, and was aware of that at the time. As a result i wasn't trusting the veg mapping on the way from 17 to 16. Ran further up the hill and relocated off contour info just to be sure i'd had been to the right spot in the first place.... i was, but it's not good to have been unsure in the first place..... | ||
| Cycle 10:00 [3] | |
| ahr:136 max:163 | ||
| Like the journey to Holyrood the journey home was more like an intervals session than WU / WD.
Sprints between red traffic lights etc. Average HR still decent enough including the stops. | ||
| Stretching 10:00 [1] | |
| No particularly tight areas for a change.
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Friday Jul 25 | ||
| Climbing 3:30:00 [3] | |
| slept:6.5 | ||
| Not a great sleep ... again.
Up at the crack of dawn and into work early .... but out again just after 10am. Spent a good chunk of the day at Ratho, whilst the car was in for a 'health check' in advance of trip to Wales etc. 2hrs climb before lunch. 45 min break, then 1hr 45 more climbing follwed by about half an hour watching other folk when waiting for our pick-up. Slightly strange being there in daytime, with so few folk about. Nice to have more choice of routes and order of said routes etc Managed to cover maybe 2/3 of the total number of top rope routes there at grade 5 and 5+ Stuck a few 6a's and occasional 4+ routes in. Still completely stumped by one particular point just over half way up that Red 6a .... always tired by the time i get to the sticking point so i cant 'brute force' it. Getting more confident at moving centre of balance around though. Finding more instances where the non supporting leg becomes useful for avoiding/inducing rotation as needs be etc. | ||
| Note | |
| Feeling a tight knot half way up the L Quad today. Stretching it out a frequent intervals. Heaven forbid it might actually have been caused by the the few lunges in last nights class .... though i had tried to go deeper to actually get something out of those... | ||
Thursday Jul 24 | ||
| Exercise Class ('Body Conditioning') 1:00:00 [2] | |
| ahr:95 max:132 slept:8.5 shoes: Reebok Premier Lite | ||
| Pfft... 95bpm? .... my word
Saw the name of this class 'Body Conditioning' and thought "why not". Afterall, it conjured images of serious athletes doing squats, dips, jumping lunges, knuckle push-ups....... Well, how surprised was this boy then to end up in a room full of ladies, of average age close to 50, doing basic step aerobics followed by weird exercises like side leg raises. Fun, or maybe just funny, cos of the situation..... I was smiling anyway! Better make more background checks in future. | ||
Wednesday Jul 23 | ||
| Note | |
| slept:5.0 | ||
| Not a lot of sleep last night either.
Lots of caffiene as a crutch to get through the day in the office.... not good. Very thirsty all day, a bit like the symtoms i get prior to catching a cold / flu etc ... yes yes even accounting for the effects of coffee. Hopefully an easy run tonight, and maybe even a little core work at home. Need to stretch no matter what..... Fingers crossed the exercise helps induce decent quality sleep. | ||
| Run 30:00 [2] 6 km (5:00 / km) | |
| shoes: Brooks Vapour | ||
| Good to get out.
Just took it easy and enjoyed the run. | ||
| C • hell that's a fast 6 miles ... 1 | ||
| Stretching 25:00 [1] | |
| 5 mins early into the run
10 mins near the end of the run .... whilst appreciating the 'scenery' ..(sigh) 10 mins after all exercise | ||
| Core: Stability/Balance 15:00 [3] | |
| At home after running.
Short set of basics (x20 reps) Plank plus a few variations | ||
Tuesday Jul 22 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Didnt get to sleep for ages last night.
Awake at 6am (wifes alarm) Feeling knackered all day. In work till late. Tryed to psyche my self up on the walk home into doing some proper exercise. Starvin and needed to eat first .... psyching didnt work... just knackered. Cleaned a load of crap off my ipod though. Had recently started listening to an Espanol language course on the walk to (and sometimes from) work. So tonight i figured out how to get flashcards to go with the podcasts downloaded properly. | ||
Monday Jul 21 | ||
| Run long 1:15:47 [3] 9.3 mi (8:09 / mi) +200m 4:45 / km | |
| ahr:148 slept:6.0 shoes: Asics Gel Trabuco | ||
| Couldnt get to sleep last night for ages.
Slept through alarm in morning. Almost 20:30 by the time i got out for my run. Brought map from recent Cambus O May event along for mapr eading practice. As last week, very difficult to read fine detail at the pace of this run. Got to about control 11 before my brain threatened mutiny. Cut out a bit of the loop round Water of Leith near home. Hit the crossing of WOL and the Union Canal bang on 40mins, so thought i'd make a loop of it. http://www.sanoodi.com/route/quirkey/163729/9-5-mi... Legs feeling slightly numb below the knees for the final 8-10mins ....strange. Knackered afterwards, and starving, so decided i really needed to cook up a proper dinner (rather than just go to bed after a bowl of cereal or something). Fairly certain now that running these sessions at the higher HR than traditional is not the way forward. I think i'll at least revert to running at the more traditional (slower) pace every other time. If nothing else that way i should be able to build up distance. Tempted even to forget the HRM occasionally and just use the 'Talk Test' ..... (if you cant have a conversation comfortably whilst doing a 'long' run, then you're running too fast!) | ||