Training Archive: QuirkeyIn the 7 days ending 2008-09-14:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Sep 14 | ||
| Event: Stirling 10k | ||
| Run race (Stirling 10k) 40:29 [5] 10 km (4:03 / km) vdot: 51.2 | |
| ahr:172 max:185 slept:6.5 shoes: Brooks Vapour | ||
| Nice sunny morning in Stirling with hardly a breeze.
Having checked the route last night and seeing it was an 'out and back' route i expected it would be a tad boring. Twas not quite the case as it was actually nice to meet all the other runners at some time or other during the race, which one would usually miss out on a circuitous route. Got stuck pretty much at the back of the crowd when called to the start. This meant that the first 2 km involved a lot of zig-zag, duck and weave etc. in order to get going. Didnt see the km markers till no 4.. and cant be sure of splits for a few. 4km - 16:55 5km - 20.35 10km - 40.29 Used HRM to pace: First 5km kept just under 170bpm 5-8 nearer 175bpm 8-10 average above 180bpm | ||
| C • Good time! Happy with your... 4 | ||
| Run warm up/down 15:00 [2] | |
| shoes: Brooks Vapour | ||
| 5 before and 10 after race.
Also spent a good while joggin on the spot waiting for start but wont log time for that. | ||
| Stretching 35:00 [1] | |
| 5 b4 race
10 after race 20 mins more at home (including fit rolling etc) | ||
Saturday Sep 13 | ||
| Note | |
| (rest day) | ||
| Rest day in advance of Stirling 10k tomorrow.
Not expecting a stellar performance by any stretch, but partly a fitness measure and partly test of whether i still enjoy such events. Have started considering whether Cross Country is an option for the winter months. Clash with O is the main issue. Professional advice is that my back is on the mend... yay! Need to work on seated posture....big time! Got a few wee stretches to add to the routine. Time to get back to core work now too, so spine is protected in the longer term. | ||
Friday Sep 12 | ||
| Climbing 2:00:00 [3] | |
| shoes: Scarpa - Vision | ||
| Didn't do a lot of bouldering tonight.
Top roped climbing was lots of fun this time, as we did a lot more easier graded routes than usual. Could see progress from another angle this time as the 4's through to 5+ routes on shorter all walls felt like a absolute doddles. (same routes i could hardly complete two months ago). B was shouting at me to slow down on some as she couldn't get the rope through the belay device fast enough. Did a few harder ones near the end, got stumped by that tricky outer corner red 6a, and managed to get a bit further on the salmon 6a+. Came very close to completing a longer olive 6a over next to the main lead climbing wall. (i wonder if there is such thing as a decent hand antiperspirant out there? as that would help... a lot) Happy that my back didn't give me any guff, so maybe on the mend. Getting it checked tomorrow, so hopefully get back to training properly shortly. Fingers crossed..... | ||
| C • Chalk 5 | ||
Thursday Sep 11 | ||
| Run 30:00 [3] | |
| shoes: Inov8 Mudroc 208 | ||
| Particularly short on time today, so meadows lunchtime plod it had to be.
Decided to wear the inov8's so the shoes and feet are more accustomed to each others company, when, if ever, i get to actually orienteer again. | ||
| Stretching 25:00 [1] | |
| Conservative estimate of time only: Various bouts throughout the day.
Lower insert of R triceps, Inner insert of L Pec, and upper inserts of both Lats all still sore after Mondays circuits. | ||
Wednesday Sep 10 | ||
| Stretching 15:00 [1] | |
| Ouch ... lots of soreness from Mondays session now 2 days later.
Discovered that keeping your hips as square as pos during hip flexor stretch makes a BIG difference (mirror helps to do this). | ||
| Cycle 25:00 [3] | |
| Cycle in the rain from Work to Leith Victoria Baths with the intention of attending Yoga class. Then there back to flat.
Had arrived to gym at 18.50.However long wait in queue to check in, plus time rushing to change out of soaking wet clothes, fathom the lockers etc meant the class had already kicked off by the time i looked in the door. Doh! (they don't usually let you in if they've already started) Tried to convince myself i'd do lots at home instead, but the humor i got myself into about missing the class, i wasnt going to get far. | ||
| Stretching 10:00 [1] | |
| Bah!
Actually think would've run if it wasnt raining so heavily... what a 'summer' we've had. | ||
Tuesday Sep 9 | ||
| Run 41:00 [3] | |
| ahr:141 max:155 shoes: Asics Gel Trabuco | ||
| Pre -breakfast run round Inverleith Park.
Knees a bit achey, esp the Right (qauds and itb on same leg a bit tight after training last night) | ||
| Stretching 15:00 [1] | |
| All after the run.
Intended to fit-roll the quads too but got distracted with silly stuff, like getting ready cos i was going to be late for work. Upper back, pecs and calfs and triceps all a bit tight. | ||
Monday Sep 8 | ||
| Run warm up/down 18:00 [3] | |
| ahr:139 shoes: Brooks Vapour | ||
| 12 mins from grassmarket to Cannonmills.
3 mins each way to/from gym either side of Circuits Class | ||
| Exercise Class (Circuits) 40:00 [4] | |
| ahr:115 max:174 shoes: Reebok Premier Lite | ||
| Lead by a strange Italian (i think) lady who likes to use the word 'Team' every 3 seconds.
Supposed to be an hour, but she started 15 mins late and finished 'on time'. Badly laid out circuit with 4 different sets of push-ups one after the other, then elsewhere 4 different sets of abs stuff one after the other. Maybe ok for well trained prof. athletes by not the sort of arrangement to have in a local swim centre drop in class. Sudden stop after two full loops of the wee hall, and straight into stretching when my HR was at about 140bpm!! Crazy stuff Clearly this lady has dodgy qualifications or got them in the 70's and then never bother updating her exercise theory etc. Triceps like jelly for the evening. Likely to be tight tomorrow. Might give this one a miss in future..... | ||
| Stretching 25:00 [1] | |
| 10 before class
5 at end of class 10 more, with fit rolling of ITB at home later Soles and Balls of feet stiff again tonight (last nights climbing no doubt) | ||