Training Archive: QuirkeyIn the 7 days ending 2008-10-12:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Oct 12 | ||
| Event: SOL 6 | ||
| Note | |
| slept:8.0 weight:70.5kg | ||
| Big smash on the road leading to Forth Road bridge meant i was stuck waiting for nearly an hour. They eventually got us going wrong way on the dual carriageway and pulled us off towards dalmeny.
After waiting that long I decided not to bother with SOL due to a)lateness b) travel time c. 5 hrs return c) Petrol cost d) Sooo much stuff to get done at home. Hopefully get out for a jaunt along the ESOC version of the Pentland Skyline instead shortly...... turns out the actual Skyline Race is today... but discovered too late even consider it...... should probably consult hill racing calendar more often. http:www.bikehike.co.uk/mapview.php?id=2095 | ||
| C • SOL6 2 | ||
| Run hills 1:11:25 [5] | |
| ahr:161 slept:7.5 shoes: Inov8 Mudroc 208 | ||
| Two classic mistakes here really:
1. Straight into running without much by way of warm up (few mins walking about) 2. Deciding to 'time trial' a hilly route like this with very little hill training in the legs. Thought i was taking splits but at hill tops they didnt work. :( Included the detour out to S Black Hill unlike most folk tend to do on the actual club run. Fell at a muddy hole between E and W Kip getting full mud covering to my glasses. Couldn't get it all off but just before this smearing from sweaty hair was making it hard to see anyway... like no windscreen wipers on a rainy day. Slowed down a bit on the downhills after this as slightly hesitant. Still managed to fall/trip over another 4 times but my trusty reflexes sent my into a roll and safely straight back up into running the other side each time ....phew Tired enough by the end but reasonably happy with the time. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Gently up and down the road / track from the carpark.
Included a jog about in the burn to get the worst of the thick mud off my legs etc. Calfs / achilles were starting to tighten up once i'd finished the main run, but i think the cold water in between stretching helped a little. | ||
| Stretching 15:00 [1] | |
| Near / at car
Of which probably 10 mins was Soleus / Gastromenuis stretches | ||
| Stretching 10:00 [1] | |
| More stretching at home in pm | ||
Saturday Oct 11 | ||
| Note | |
| slept:10.0 (rest day) | ||
| Good sleep for a change
Only exercise today was to/from the car at various retail outlets....grrrrrrr who invented shopping! No time left for training. A nice easy jog had been intended to loosen off for tomorrow. As a result was feeling weird / jittery / hyper by bed time. Haven't felt that way in years ... like since the days i was actually fit (i.e. capable of sub 5min mile and all that) | ||
Friday Oct 10 | ||
| Cycle 15:00 [3] | |
| Legs feeling zapped this morning. The wee incline up Dundas felt like cycling up the side of Arthur's Seat. Lower gears and slower progress as a result.
Good thing i've no running planned for today, the rest would be a good idea regardless. Possibly hit a Yoga class or do some balance stuff this evening though. | ||
| Cycle 35 | |
| Work to Leith Vic gym, absolutely bucketing it down. (25mins)
Then later gym to flat. (c 10mins) | ||
| Strength (Gym) 25:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Leg extensions (to reinforce inner quad support to knee joints)
Upper body with light dumbells (2x 12kg) : 2 rounds of - Chest Press, Prone overhead pulls, shoulder press, overhead triceps, butterflyes (upper back). | ||
| Core: Stability/Balance 15:00 [3] | |
| shoes: Reebok Premier Lite | ||
| Balance / Ankle strengthening
Delighted to find some wobble cushions in this gym (wobble hedgehogs more like!) Haven't worked on this area for months. Did lots of variations of both one and two leg exercises. Could feel a wee gentle burn around ankle cuffs once i stopped. Must try to keep these in the routine now. | ||
| Yoga 25:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Turned out the class i wanted to do was Hatha (i.e. Practically useless to me). Hence the gym work above.
Did my own wee bit of Ashtanga stuff with a few yoga/deep stretch hybrid bits mixed in. Needed it. | ||
Thursday Oct 9 | ||
| Cycle 15 | |
| slept:6.0 | ||
| Up the hill to work in the AM
Not Enough Sleep .... the age old problem. Need to prune some more time from non essential activities.... ? | ||
| Cycle 10:00 [2] | |
| Work tae commy pool | ||
| Core: Stability/Balance 30:00 [4] | |
| Ouch!
Did a really full on set on various abs, side and lower back exercises. 50 reps of most where possible. Adding overhead medicine ball pull overs whilst on reverse curls turned that one into a monster! A group of young 'pups' doing their own core stuff appeared to borrow a trick or two from my routine.... bless Oh to still be able to do the stuff i was able to do when i was a 'pup'...... | ||
| Cycle 10:00 [3] | |
| Fae commy pool tae KB | ||
| Orienteering race 29:45 [3] ** 5.5 km (5:25 / km) | |
| spiked:24/26c shoes: Asics Gel Trabuco | ||
| First of the EUOC Fight with the night series for 2008 ...yeaay!
Nice calm and relatively warm night for a pretty decent crowd to turn up. Guesstimate at actual distance covered. Hamstrings feeling it from last night and core training just prior so ensured i took it easy on the running majority of the time. Actually had a very smooth and confident run around, spiking controls, planning ahead etc until distracted by folk around me at 17, then left this control in almost opposite direction....doh Time losses at about 15 seconds each on slight wee hesitation at 10 and in searching for control at 8 and 12 on first loop and 4 on second loop (tricky to spot - reflective tape on white tubing). May have been 3 or 4 minutes lost after leaving 17 in wrong direction. I'm only going to count 10 and 18 (i.e leaving 17) as not spiked. Happy enough with the run (apart from 17) as i know i could have taken several minutes off the time by upping the running speed. Bring on the rest of these! | ||
| C • nice guesstimate... 2 | ||
| Cycle 15:00 [3] | |
| KB to Cannonmills
Started trialing log estimate for time actually cycling and discount time standing waiting for traffic lights. | ||
| Stretching 10:00 [1] | |
| Slight focus on Hamstrings, Quads, ITB etc | ||
Wednesday Oct 8 | ||
| Cycle 15:00 | |
| From Work to Blackford Hill.
Discovered when putting HRM on that clocks in sync with server at work are now 5 slow instead of being 5 mins fast like they have always been up to now ....hmmm 10 mins behind time doh..... cycled a bit harder than i had wanted to in order not to be too late for O training. | ||
| Orienteering 37:00 [1] 2.4 km (15:25 / km) | |
| shoes: Brooks Vapour | ||
| Usual problems with funny scale of Blackford Map throwing condes course lenghts off. Thinks it is 1:5000 but is actually 1:3000 or something like that.
First round of regular terrain test time trial thingy devised by Andrewd. As distances were off I decided not to do the long course but instead do the short twice, first round to navigate and actually find out where to go, then the second round to actually try running fast. First round, very slow pace and struggled to find no 3 (despite being fairly obvious once we found it!) Confused by vegetation mapping being years out of date in that area. Remainder of the course was fine and dandy. Time is approx for round 1 | ||
| Orienteering (Time Trial - Terrain Test) 14:15 [5] ** 2.4 km (5:56 / km) | |
| ahr:165 max:178 shoes: Brooks Vapour | ||
| Went out a bit too quickly and could feel the lactic acid holding me back from about 1/3 way round.
Walked up steeper slopes and steps leading towards compound by the mast. Bit sllipier both on ups and downs when traveling at greater pace. Distance estimate is approx actual distance stolen from Andrewd's log. (If i've remembered it properly that is?) Wont be burning it up at FWTN tomorrow, that's for sure. | ||
| C • distance not far off but I'... 2 | ||
| Cycle 16:00 | |
| ahr:125 | ||
| Home from Blackford Hill. | ||
| Stretching 20:00 [1] | |
| 10 in am once awake.
10 in pm once home from training | ||
| Cycle 17 | |
| 4got this b4: Up the hill to work in the AM | ||
Tuesday Oct 7 | ||
| Climbing 2:00:00 [2] | |
| shoes: Scarpa - Vision | ||
| Busy-as at Ratho tonight.
looking like a wrestling match was needed to get near any op roped walls when we arrived so we opted for an extended bouldering warm-up / play in the bouldering room.... until it suddenly got busy in there instead... B seemed much more comfy this week so confidence was up from the off. Some forward progression was managed, including half of a 5+ next to the main lead climbing wall. I did a few 5's / 5+'s and then whizzed up a grey 6a which have previously stumped me (same spot as B's 5+). Started up the tricky Olive 6a beside that and was near half way when this guy with massive arms came racing up the wall and into the space on my LHS i was needing to use. He slowed, then stopped, swore, sweated etc..... meanwhile i'm just holding on, arms getting tired waiting for the rude begger to get out of the way. Eventually fell off and i couldnt help laughing out loud before taking off up the wall again. Tiredness from all the holding still caught up with me and had to bail when just 1 single move from the top... grrrrr Managed to complete the Green on the 'bumpy' wall too (B went further than before too) Enjoyed it again this week .... think b now sees the benefit of bouldering to try new techniques. Maybe the safety falling last week had somethign to do with it. | ||
Monday Oct 6 | ||
| Orienteering (Labrynth-O) 9:00 [3] ** 1 km (9:00 / km) | |
| spiked:19/20c slept:7.0 shoes: Brooks Vapour | ||
| Estimate at time as i 'mis-punched' this first one..doh
1 of 3 runs (someone said there was 2 courses as one had been copied twice....didnt notice). The hardest bit was seeing where the next control was as there were no lines between controls (think the map would have been too confusing with them on anyway), so had to stop dead a good number of times for that. Got to memorizing the location of 2-3 controls with each stop in later runs. Most fun social i can recall. Great fun to take part and even fun just to watch 20 odd people zig-zagging around a 24x24m patch of playing field grass in the dark..... wonder what the people in the houses near by thought? Great to have club members of all ages running about together as the atmosphere was fantastic (compared to the 'norm' of spending more time at a 'social' by yourself out on the streets) Absolutely fantastic ..... more of this would be just magic! | ||
| Orienteering 9:37 [3] ** 1 km (9:37 / km) | |
| spiked:20/20c shoes: Brooks Vapour | ||
| Orienteering 8:46 [4] ** 1 km (8:46 / km) | |
| spiked:20/20c shoes: Brooks Vapour | ||
| Starting to get the hang of a few routes by the end.
(distances all estimates too) | ||
| C • distance 2 | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| Maybe 15 mins pre-o jogging from Nolans house to park, then back along route to pick stragglers etc
5 mins jogging after .... turned to walk for remainder of journey back to Nolan's. | ||
| Stretching 5:00 [1] | |
| Cursory Stretch after last run, then 5 more once home .... will need to do more to make up for this later in the week.... maybe even squeeze in a yoga session (?) | ||