Training Archive: QuirkeyIn the 7 days ending 2008-10-05:
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| M | T | W | H | F | S | S | ||||||||||||||||||
Sunday Oct 5 | ||
| Orienteering (SoSOL) 1:27:21 [3] *** 7.4 km (11:48 / km) +385m 9:22 / km | |
| spiked:19/23c shoes: Inov8 Mudroc 208 | ||
| Brown course at First South of Scotland League Event of the Winter at The Hermitage, Dunkeld.
Never been there before do had no idea what to expect, except maybe a few hills. Had decided in advance that i want to do Browns all the way this year and treat them all as Technical Training rather than races as I've done in the past. The simple single person staffing of start area was a contrast to the overcomplicated and overstaffed registration process. The queue to register took ages. Anyway out o the course i constantly reminded myself to slow down and in doing so found that navigation was actually quite accurate most of the time. I had a few, relatively minor mistakes, but the slow running by mantra, deliberate choice to avoid paths in a few places (i.e. hardcore navigation), plenty of climb and brashings to boot meant that time was still on the slow side compared to what i might have expected. Losses: 3- Overcompensated for my tendancy to bear right by ending up bearing left 30-45secs 5- Straight through took a wee while: c 1min 9- slightly hesitant at c 100m from circle (in case my bearing was off -it wasn't) - c. 30secs 11 - didn't simplify enough - open area with stream were stronger collecting features than assumed - 30-secs 15 - Doubted my feature picking (as veg didnt match map) ....ran to nearby boulders no.133.. but i was right in the first place. c 1min 18. Slight over compensation on bearing again. 30secs 22. Went above main crag then turned wrong way ... below crag was safer route - 30-45 secs All that said, it was a really enjoyable course on an interesting area on a bright and beautiful sunny day ..... what more can be asked for? | ||
| Run warm up/down 15:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| 10 min WU and 5 min WD either side of O | ||
| Stretching 10:00 [1] | |
| 5 mins pre-O and 5 after WD
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Saturday Oct 4 | ||
| Note | |
| (rest day) | ||
| No training.
In Fife doin training for Sky Diving but alas too windy to actually do the jump at the end ... will need to go back in better weather for that bit :-( | ||
Friday Oct 3 | ||
| Cycle 25 | |
| Fae work to Commy pool for class.
Then commy back to flat. More mentlers out tonight even though its sunny ....(eh?) | ||
| Core: Stability/Balance 30:00 [2] | |
| Particularly easy class physically. Might have better doing my own session.
Lots of instruction / emphasis on maintaining 'neutral spine'.... Thats all well and good on a lot of exercises but on reverse curls and 'cycling legs' too ?.... never heard of that before- previous understanding of these two was about making sure your lower back stays in constant contact with floor.... have i missed out something in latest exercise theory ??? Maybe Lard will know........... | ||
| Stretching 10:00 [1] | |
| Whilst waiting for abs class to start. | ||
Thursday Oct 2 | ||
| Run (Terrain) 1:12:00 [3] 10.2 km (7:04 / km) | |
| ahr:147 max:168 slept:6.0 shoes: Asics Gel Trabuco | ||
| Interlopers Terrain Run around Holyrood park.
More people this week (7?) Got quite engrossed in conversation at points i was almost forgetting that we were running ...... shows the pace was comfy for me i suppose. Started raining at about the half way mark and was howling a right gale by the time we got to the highest point near the seat. Aparently the sticker on the clear plastic bit of my headtorch saying 'please remove' was actually about a clear film on the plastic, not the plastic itself... eh? (That will be the Svenska becoming clear as mud when getting lost in translation i guess) Think i binned that plastic bit last year anyway.....Ja vet inte! | ||
| Cycle 20 | |
| Work to holyrood run
then holyrood to home after running Usual sprint between dead stops at lights Counting the c. 5 mins at lights as the HR remained over 120 all the while 'Mentalist' drivers out in their droves as per usual on a rainy night! Its at times like these I really can understand how timid folk would be frightened of cycling around the streets. I am now looking upon it as zen training .... staying calm amongst life threatening mahem..... (which reminds me, i must get new brake pads). | ||
| Stretching 20:00 [1] | |
| 10 mins in morning ..... have not done a proper morning stretch in ages
10 mins once home from run/cycle etc Glutes tighter today. | ||
Wednesday Oct 1 | ||
| Cycle 20:00 [3] | |
| ahr:130 | ||
| 10 either side of O training | ||
| Run 1:00:00 [2] | |
| shoes: Brooks Vapour | ||
| Line course around Whinny Hill etc
Started of O-ing with the rest of the crew. We were caught up by Heather (after her making a slight mix up of meeting point) within 5 mins so i handed over map and compass, so just run along with H and Andy.... hence session listed as run not O. Not withstanding the above (planning etc) i still got myself 'lost' amongst shoulder high brambles in that first five mins. Says it all really! Think Andy was the only person to get round the whole course, but then he was out a little longer. | ||
| Stretching 5:00 [1] | |
| @ home after O etc
Feeling glutes after yesterday. Muscles in my neck / shoulders a bit stiff during the day .... possibly from jumping about at climbing on Monday. | ||
Tuesday Sep 30 | ||
| Run tempo 20:00 [4] | |
| ahr:165 max:170 slept:6.0 shoes: Brooks Vapour | ||
| AM session.
Decided to change the tempo session away from Inverlieth Park and onto a loop on the cycle path around through victoria park (may add link to route later) This route is street lit so it is not really affected by the dark of winter. Hard surface may become an issue in time (will have to see how the knees fare) but has the benefit of more consistent underfoot conditions. Not far off two loops. Second one a fair bit slower (for same hr) but more comfortable at that pace. | ||
| Run warm up/down 20:00 [3] | |
| ahr:150 shoes: Brooks Vapour | ||
| 5mins to WU b4 wee stretch.
2mins ramp-up to tempo pace 13-14 mins (additional loop) WD | ||
| Stretching 15:00 [1] | |
| 2 or 3mins early into run.
Remainder at home after run. Oddly, only forearms tight. | ||
| Cycle 10:00 [3] | |
| Up hill to work | ||
| Core: Stability/Balance (Ab Attack Class) 30:00 [3] | |
| Just made it in the door as class was starting ...phew
Not as hard as the class at meadowbank. A few rounds through old school basics. | ||
| Yoga (Body Balance) 1:00:00 [1] | |
| Well not actually Yoga, but not far off.
This ones got a mix of yoga / pilates / tai chi plus the lights off zone-out meditation type thing at the end. Was nearly snoring. Felt good, relaxed and more supple walking out the door. | ||
Monday Sep 29 | ||
| Climbing 2:00:00 [2] | |
| slept:7.5 shoes: Scarpa - Vision | ||
| Not much roped climbing tonight.
4+ route to warm up. 5+ route pretending to have shorter arms (to see what techniques my partner might use) Another 5+ route pretending to be less flexible in legs (further realism about techniques my partner might use ...tiring) Partner extremely frustrated at lack of progress in climbing skill/ability. Also expressed concern that difference in abilities is stunting my progress. Retreated to spend remainder of the time in the bouldering room trying to 'teach' -break falling/ safe jumping off bouldering wall/ refresh on use of pushers and a few other techniques. | ||