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Training Log Archive: Quirkey

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Run2 1:35:01 4.96 7.98 503
  Orienteering1 1:12:59 5.27(13:50) 8.49(8:36) 3
  Flexibility5 52:30
  Other1 35:00
  Strength / Core1 30:00
  Total6 4:45:30 10.23 16.47 506

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Sunday Sep 25, 2016 #

Note
(rest day)

Plan to hit the gym swallowed by other activities of the day.
Some short bouts of stretching - needed for quads!

Saturday Sep 24, 2016 #

2 PM

Orienteering 1:12:59 intensity: (40 @1) + (7:19 @2) + (19:08 @3) + (44:40 @4) + (1:12 @5) 8.49 km (8:36 / km) +3m 8:35 / km
ahr:136 max:163 shoes: Inov-8 MudClaw 300 (Yellow)

Green @ ELO, Binning Wood.
The area has been cleaned up they said, the map has had updates they said. In truth the crappiest of crap areas with the crappiest mapping is even more crap now than ever before. This was clearly evidenced by the performance of everyone else too. I made several errors of several minutes each trying to decipher the vegetation and stumble my way through rhododendron cuttings, yet somehow was winning until I about 2 controls to go, when almost gave up the will to live, and decided to walk in.

Pity to have the planners good efforts wasted - as on paper it looks like a good course.

At least the rain that had threatened, stayed off.

edit: splits here: http://www.elo.org.uk/results/binning_160924/green...

Flexibility 5:00 [1]

6 PM

Flexibility 15:00 [1]

right quad, hip flexor, and outside of knee feeling a tad achey

Esp on foam rollering

Friday Sep 23, 2016 #

9 AM

Run 1:00:01 intensity: (8 @1) + (16 @2) + (8:03 @3) + (38:49 @4) + (12:45 @5) 7.98 km (7:31 / km) +503m 5:43 / km
ahr:148 max:166 shoes: Inov-8 MudClaw 300 (Yellow)

In the season of cooking shows :
Arthurs Seat three ways, served with a trio of 'lochs' (St Margarets + Dunsapie + Commy Pool)

R. Quad nearly stuffed by the final descent (led to a fall and shin gash on stone steps)

Flexibility 15:00 [1]

7 PM

Flexibility 10:00 [1]

Foam roller - surprisingly Comfortable considering earlier efforts.

Thursday Sep 22, 2016 #

Note
(rest day)

Extremely busy work day on not enough sleep, so no room / energy for exercise

Wednesday Sep 21, 2016 #

1 PM

Other 35:00 [3]

10 mins row
10 mins cross trainer
5 mins movement drills
10 mins treadmill running drills

Strength / Core 30:00 [4]

SL Quad extensions #1 3x20x15kg
SL KB Deadlifts 2x20x12kg (switching arms)
SL Quad Extension #2 3x10x20kg (weirdly, more comfortable through R knee than lighter version)
Abs: Curl ups / Diag crunches / 100's / Toe taps / Side Planks w leg raises

Flexibility 7:30 [1]

Tuesday Sep 20, 2016 #

1 PM

Run 35:00 [3]
shoes: Brooks Pure Grit 4

2.5 laps of Stirling Uni Loch

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