Training Archive: QuirkeyIn the 7 days ending 2008-08-31:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Aug 31 | ||
| Note | |
| slept:5.0 | ||
| No training.
Organising at Score-O event : Cademuir, nr Peebles Raining the whole day .. miserable. Hope to run when i got home but falling asleep after putting my running gear on was a sign that rest might be a good idea | ||
Saturday Aug 30 | ||
| Cycle 20:00 [3] | |
| slept:7.0 | ||
| Flat to Seafield to pick up van hired as part of my role as 'dis-organiser' of tomorrow's Score-O at Cademuir (nr Peebles).
Did a short stretch whilst o waited to be served (not timed) | ||
| 'Alternative' Training (Manual Labour) 1:00:00 [1] | |
| So, ended up spending over and hour on the long-overdue duties with 'yard' brush in both of the 'patio' areas in front of the flat. i.e. intense brushing /scrubbing of moss, mud, dust and general crap off the stone paving flags and retaining walls etc . There was a lot of it too.
Wouldnt normally put down what sound like ordinary chores / DIY as training, but this one had me sweating more than a summer o-event, and i was physically shattered by the end. I think it was pretty good workout,especially for core. No time to actually train conventionally today due to having waaaay to much to do otherwise. | ||
| Note | |
| (injured) | ||
| Putting some stuff in the van (water i think) i tweaked my lower back on RHS. Got a sharp stabbing pain which seemed to ease within a few minutes.
Could feel it returning later in the evening, but feeling more like a friction burn on the surface then ..... oh oh | ||
Friday Aug 29 | ||
| Run tempo 20:00 [4] | |
| ahr:165 max:172 slept:9.0 shoes: Brooks Vapour | ||
| Anaerobic Threshold Run. The first one in a good number of weeks.
Got to the corner of the bowles pitch on the third lap (so c. 75m less than last time). The feeling of slowing down at given HR didnt feel as much as usual, but times would indicate it's still happening. Got a mild stitch from about 14mins in. Too much fruit and water prior to the run maybe. Times at main path crossings +3.10 +4.00 (7.10 lap) +3.40 +4.15 (7.55 lap) +3.40 Have been thinking it might be worth a test on a track, to see what pace equates to what HR. If graphed this could be used to determine actual Anaerobic Threshold (Point of Deflection). | ||
| Run 26:30 [3] | |
| ahr:144 shoes: Brooks Vapour | ||
| WU 5 mins to Inverleith Park plus ramp up to tempo run.
WD 20mins : Lap of Inverleith, then zig zag route via Glenoggle, Stockbridge, Ed. Academy etc. | ||
| Stretching 10:00 [1] | |
| 5 either side of run | ||
Thursday Aug 28 | ||
| Climbing 2:00:00 [3] | |
| slept:5.0 shoes: Scarpa - Vision | ||
| Nice to see graded routes now added to the 3 central boulders.
Managed to climb up and back down a black as part of my 'warm up'. Forearms a bit on the tired side before we got onto the main wall. Cleared a few 5 amd 5+ graded routes. Managed one 6a (just), and got past the previously impossible sticking point on that tricky outer corner 6a graded red. Didnt get past a second sticking point about 3 moves from the top however. Got about 2/3 the way up another 6a before forearms gave in. Was doing ok on a grey 6b at the end, got stumped just before half way, only to spot a hold i had thought was a different colour (under artificial light) after i had started decending. Starting to see more and more that good balance goes a long way with this game. | ||
Wednesday Aug 27 | ||
| Stretching 45:00 [1] | |
| Remembering my note to self last night i went along to Glenogle for the scheduled 8.30pm YOGA class, only to be told that class doesnt exist!
I explained that it's on their website timetable and the guy promtly handed me a glossy booklet of 'the new timetable'. Of course it had the class listed too! Very pissed off, i headed home again. Did a wee bit of Yoga type stuff myself, but mostly just stretched. Included some fit rolling on the itb's and tennis ball on the glutes, which were feeling it after last night's jumping about. | ||
Tuesday Aug 26 | ||
| Run 20:00 [3] 1.9 mi (10:30 / mi) | |
| shoes: Brooks Vapour | ||
| Took a lot of effort to wake up / get up today. First alarm was at 6am but feet didn't touch the floor till 8am.
PM run: Grassmarket to Meadowbank stadium via cowgate and holyrood park. Carrying near full backpack so slow paced balls of the feet trot to save my knees a bit. No watch so time is an estimate. http://www.sanoodi.com/route/quirkey/170809/grassm... | ||
| Exercise Class (20/20/20) 1:00:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Class at Meadowbank.
Supposed to be 20 mins each of Step / Circuits / Core. Hence 20/20/20. Has been ages since i've done anything like this (the recent 'Combat' isnt the same) so i was happy to be getting back to it. Trying to remind myself to hold back in the earlier part of the class, but the circuits ended up being first (after warm-up) and who can one hold back on circuits? Not me, unless knackered. I was by far the fastest mover on the sprint shuttle runs, which was odd considering the class was being held in an athletics stadium (?) After that, the abs section was hell and even the girly 'Step' was a challenge. Just the type of training i need more of, but i am expecting a little soreness tomorrow. Must look into getting onto the track for a few sessions. Seeing that brought back a few memories. | ||
| Run 20:00 [3] 1.9 mi (10:30 / mi) | |
| shoes: Brooks Vapour | ||
| Meadowbank to Cannonmills.
As before, slow with backpack and strangely, exactly the same distance as run prior to class (according to sanoodi). | ||
| Stretching 10:00 [1] | |
| 5 before class.
10 more once home. Still feel i should do more stretching, but where to find the time ?.... skip logging training perhaps?.... nah ... getting back to Yoga classes should help. Note to self: Must get back to Yoga classes ! | ||
Monday Aug 25 | ||
| Run 40:00 [3] | |
| ahr:142 max:164 shoes: Asics Gel Trabuco | ||
| Nice comfortably paced run after work. Water o'leith and 3 slightly enlarged laps of Inverleith Park. | ||
| C • Climbing in Asics? 3 | ||