Training Log Archive: QuirkeyIn the 7 days ending Apr 6, 2010:
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Tuesday Apr 6, 2010 #
10 AM
Strength / Core 50:00 [3]
Curl Ups / Spine Curls / Oysters to warm-up
Wobble Stuff (upside down hedgehogs for less stability)
Single Leg mini squats (hedgehog on step)
Single leg hops over hedgehogs (pause for control / balance between each hop)
then Pilates Stuff:
-A few random pilates control exercises
-Leg Lifts (Glute med burn out) total 70 reps each leg
-Plank
-Pike
Wobble Stuff (upside down hedgehogs for less stability)
Single Leg mini squats (hedgehog on step)
Single leg hops over hedgehogs (pause for control / balance between each hop)
then Pilates Stuff:
-A few random pilates control exercises
-Leg Lifts (Glute med burn out) total 70 reps each leg
-Plank
-Pike
Run warm up/down 24:00 [3]
shoes: Adidas Kanadia TR
to / from leith vic
12 PM
Bike 20:00 [3]
to / from massage
Massage 1:45:00 [0]
R Leg much tighter than L
-Inner and outer edges of calfs
-Outer Quad (not ITB)
Given new mobilization exercise / stretch for knee / hamstring (to do before running)
Need to work on rounding calf strength (add inside and outside)
-Inner and outer edges of calfs
-Outer Quad (not ITB)
Given new mobilization exercise / stretch for knee / hamstring (to do before running)
Need to work on rounding calf strength (add inside and outside)
4 PM
Bike 30:00 [3]
to / from Dentist
Monday Apr 5, 2010 #
Note
Just watched the Adventure Show with coverage of recent British Night Orienteering Champs
It's on the BBC iplayer, here:
http://www.bbc.co.uk/programmes/b0071mxr/episodes/...
Think it showed the sport in a really good light ! (boom boom)
It's on the BBC iplayer, here:
http://www.bbc.co.uk/programmes/b0071mxr/episodes/...
Think it showed the sport in a really good light ! (boom boom)
1 PM
Run race (Time Trial) 9:52 [5] 2.65 km (3:43 / km)
slept:7.0 shoes: Mizuno Wave Musha
Cycle path loop as per previous time trial on 2hd Feb.
Starting at junction by end of Eildon. CW via victoria park, 5 way junction etc
http://www.gmap-pedometer.com/?r=3452799
Bit of a head wind on the long 'home' straight , but that was probably offset by wearing less clothing this time round.
Anyway 9 seconds up on previous time trial (9 weeks ago) .... So what would seem like a totally marginal 1.5% improvement: actually equates (according to Vdot) as 36 seconds quicker for a 10k. So not too upset about that as not training 'properly'.
Just worked out that improving at the same rate for a year would b c 3.5 mins off a 10k ..... ok I need to enter some more 10k's !
Starting at junction by end of Eildon. CW via victoria park, 5 way junction etc
http://www.gmap-pedometer.com/?r=3452799
Bit of a head wind on the long 'home' straight , but that was probably offset by wearing less clothing this time round.
Anyway 9 seconds up on previous time trial (9 weeks ago) .... So what would seem like a totally marginal 1.5% improvement: actually equates (according to Vdot) as 36 seconds quicker for a 10k. So not too upset about that as not training 'properly'.
Just worked out that improving at the same rate for a year would b c 3.5 mins off a 10k ..... ok I need to enter some more 10k's !
Run warm up/down 34:00 6.5 km (5:14 / km)
shoes: Mizuno Wave Musha
wu / wd : Same lap plus to/ from flat either side of time trial
Flexibility 8:00 [1]
Sunday Apr 4, 2010 #
6 PM
Other warm up/down 5:00 [3]
Having driven to the gym, felt weird to have to do an actual 'warm-up'
(not required normally by virtue using self propulsion to get there in the first place)
(not required normally by virtue using self propulsion to get there in the first place)
Strength / Core 55:00
-Wobble stuff with hedgehogs
-Clean and Press with 8kg pipe (whilst balancing on balls of feet on upturned bosu) Only one set due to cramp in outer R calf
-Non weighted lunges (Knee sore...... until i stretched out Quad)
-x2 wieghted Lunges, Side Lunges and Squats with Pipe Weights
-Calf Raises (x3)
-Single Legged half squats -forward off step
-Leg Extension Machine - 2 sets each leg (top 30deg)
-x2 Wide Row / Reverse Flyes / Bent over shug combo (4kg ES, Swiss ball etc)
-x2 Chest Press / Flyes combo (10kg ES) ....hard work for glutes!
-Swiss Ball Hamstring stuff
-Clean and Press with 8kg pipe (whilst balancing on balls of feet on upturned bosu) Only one set due to cramp in outer R calf
-Non weighted lunges (Knee sore...... until i stretched out Quad)
-x2 wieghted Lunges, Side Lunges and Squats with Pipe Weights
-Calf Raises (x3)
-Single Legged half squats -forward off step
-Leg Extension Machine - 2 sets each leg (top 30deg)
-x2 Wide Row / Reverse Flyes / Bent over shug combo (4kg ES, Swiss ball etc)
-x2 Chest Press / Flyes combo (10kg ES) ....hard work for glutes!
-Swiss Ball Hamstring stuff
Flexibility 5:00 [1]
Did legs but skipped torso.
Saturday Apr 3, 2010 #
9 AM
Strength / Core (Pilates) 1:00:00
quite tough this morning
Some of the 'warm-up' exercises have been the main exercises in the past.
Lots of incremental difficulties added.
Did the 'Pike' (with Swiss ball) near the end.
Some of the 'warm-up' exercises have been the main exercises in the past.
Lots of incremental difficulties added.
Did the 'Pike' (with Swiss ball) near the end.
11 AM
Run long 1:07:30 [2] 7.0 mi (9:39 / mi)
ahr:255 shoes: Adidas Kanadia TR
from pilates studio in Longstone, under Slateford aqueduct and SW along Water of Leith, crossed back near dovecot grove to join canal, over aqueduct and join WOL again heading NE.
http://www.gmap-pedometer.com/?r=3600983
Trying to keep it relaxed and HRM reading just over the 130bpm mark.
Abs starting to tire near the end.. not surprisingly.
Will see how knee has coped with that, and if ok might go further SW along WOL each week to build up to a worthy 'long' run.
http://www.gmap-pedometer.com/?r=3600983
Trying to keep it relaxed and HRM reading just over the 130bpm mark.
Abs starting to tire near the end.. not surprisingly.
Will see how knee has coped with that, and if ok might go further SW along WOL each week to build up to a worthy 'long' run.
12 PM
Flexibility 20:00 [1]
did some more self massage on calf too.
Dont think B's lemongrass oil is most suitable.
Perhaps a mix with Lavender would be better (need to research to see what else to add, cos i've forgotten most of that stuff)
Dont think B's lemongrass oil is most suitable.
Perhaps a mix with Lavender would be better (need to research to see what else to add, cos i've forgotten most of that stuff)
3 PM
Bike 2:00:00 [1]
shoes: Specialized Rockhopper
with B to spy on potential next house.
turns out closing date is already set, and since no sign of ours shifting yet, no chance.
turns out closing date is already set, and since no sign of ours shifting yet, no chance.
Friday Apr 2, 2010 #
Event: JK 2010
Note
slept:7.5
inside head of L calf sore to touch this morning.... not sure of i had a needle in that spot yesterday or not.
DOMS (delayed onset muscle soreness) from earlier in the week has eased quite a bit compared to last night.
Dull soreness around R knee, but possibly part of doms. Most noticeable near insertion of vastus med etc .... certainly doesnt seem to be in the usual spot anyway.
Walked to work.
DOMS (delayed onset muscle soreness) from earlier in the week has eased quite a bit compared to last night.
Dull soreness around R knee, but possibly part of doms. Most noticeable near insertion of vastus med etc .... certainly doesnt seem to be in the usual spot anyway.
Walked to work.
6 PM
Run 1:00:00
shoes: Adidas Kanadia TR
Jog from grassmarket to holyrood park, then reps, then home via royal tce, east london st etc
Reps round a wee diamond shape cutting across the playing fields behind the palace.
So 5x circa 800m. Each one starting at a different point of the diamond, and finishing in the middle where id dropped my back pack. Recovery walk to a different point on the diamond.
Always leaving enough in the tank to allow for chasing should a 'scummer' try to nick my back pack
Example:
http://www.gmap-pedometer.com/?r=3599826
Not too much trouble from calf, but quads / hams not feeling too fresh.
R knee aching a wee bit down the last hill near home (usual ache this time)
Nearest thin to proper 'recovery' pace i've done in ages on way home.
Reps round a wee diamond shape cutting across the playing fields behind the palace.
So 5x circa 800m. Each one starting at a different point of the diamond, and finishing in the middle where id dropped my back pack. Recovery walk to a different point on the diamond.
Always leaving enough in the tank to allow for chasing should a 'scummer' try to nick my back pack
Example:
http://www.gmap-pedometer.com/?r=3599826
Not too much trouble from calf, but quads / hams not feeling too fresh.
R knee aching a wee bit down the last hill near home (usual ache this time)
Nearest thin to proper 'recovery' pace i've done in ages on way home.
9 PM
Flexibility 10:00 [1]
plus some massage on calf
Thursday Apr 1, 2010 #
3 PM
Run 20:00 [2]
slept:9.0 (rest day) shoes: Adidas Kanadia TR
to Leith for second acupuncture session.
What a lovely warm(ish) sunny day, out of nowhere!
Feeling slight tightness / soreness in legs generally, but unevenly more so in R quad and L Calf.
What a lovely warm(ish) sunny day, out of nowhere!
Feeling slight tightness / soreness in legs generally, but unevenly more so in R quad and L Calf.
Wednesday Mar 31, 2010 #
9 AM
Bike 15:00 [3]
shoes: Specialized Rockhopper
to work
6 PM
Bike 45:00 [4]
shoes: Specialized Rockhopper
estimate of time
against the wind along canal to Riccarton Mains
Glutes, Hams, and Calfs all really feeling it after last night's gym
against the wind along canal to Riccarton Mains
Glutes, Hams, and Calfs all really feeling it after last night's gym
Orienteering 25:00 [3] 3.2 km (7:49 / km)
shoes: Mizuno Wave Musha
EOT training at herriot watt campus ..... (andy D's courses from last yr i think)
After the snow / sleet / rain over the past two days, the place was a giant swimming pool.
Avoided looking at the map until i started, then tried to focus on flow, and not running any faster than i could nav.
Being dusk-ish with home printed map i did need to slow to walk a few times to read map detail / veg colour. One new building did confuse a little.
Slipped and fell on the flat of my back and bumping my head at one point.
Slight head-achey feeling for a few mins but ok otherwise.
After the snow / sleet / rain over the past two days, the place was a giant swimming pool.
Avoided looking at the map until i started, then tried to focus on flow, and not running any faster than i could nav.
Being dusk-ish with home printed map i did need to slow to walk a few times to read map detail / veg colour. One new building did confuse a little.
Slipped and fell on the flat of my back and bumping my head at one point.
Slight head-achey feeling for a few mins but ok otherwise.
8 PM
Bike 45:00 [4]
Home from O training.
Still bright enough to see fairly well when starting out at 8pm ... whoop, summer's on it's way (i hope)
Still bright enough to see fairly well when starting out at 8pm ... whoop, summer's on it's way (i hope)
9 PM
Flexibility 20:00 [1]
including lots of spiky ball into those glutes