Training Log Archive: QuirkeyIn the 7 days ending Nov 14, 2016:
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Monday Nov 14, 2016 #
1 PM
Strength / Core 40:00
shoes: Inov8 Bare-X Lite (Lime)
@ stir uni gym
Physio stuff etc
Physio stuff etc
Sunday Nov 13, 2016 #
Event: Hellfire Wood
12 PM
Orienteering 37:04 6.84 km (5:25 / km) +49m 5:14 / km
ahr:150 max:179 shoes: Inov-8 MudClaw 300 (Yellow)
Tinto Day Urban around Lanark.
OK course - a tad lacking in genuine route choice legs.
Line from 3-4 went straight through 6 - which is where I went, then continued on to 7, missing out 4+5. I didn't realise till I'd already finished. Yes I should have paid more attention, but this is also rather shitty avoidable stuff for a planning perspective - to unlike the rule of thumb of avoiding putting similar numbered control codes near each other.
Slipped an slid a bit on old town paving flags - not helped by having to wear mud claws after leaving my 'road' shoes at work. One fall.
Anyway. The world didnt end.
OK course - a tad lacking in genuine route choice legs.
Line from 3-4 went straight through 6 - which is where I went, then continued on to 7, missing out 4+5. I didn't realise till I'd already finished. Yes I should have paid more attention, but this is also rather shitty avoidable stuff for a planning perspective - to unlike the rule of thumb of avoiding putting similar numbered control codes near each other.
Slipped an slid a bit on old town paving flags - not helped by having to wear mud claws after leaving my 'road' shoes at work. One fall.
Anyway. The world didnt end.
Friday Nov 11, 2016 #
2 PM
Strength / Core 45:00 [4]
shoes: Vibram 'Bikila'
gym @ commy pool
Cross train W/U - 10 mins
Step ups - 4 x10 reps each leg
SL incline squat press : 4x40kg
TRX Wide rows 3x20
TRX push up 3x10
TRX assisted SL squat 3x20 (good to be last as quads well burned by this point)
SL bridges
Twist crunch (x60)
Fondas - Right side only
Cross train W/U - 10 mins
Step ups - 4 x10 reps each leg
SL incline squat press : 4x40kg
TRX Wide rows 3x20
TRX push up 3x10
TRX assisted SL squat 3x20 (good to be last as quads well burned by this point)
SL bridges
Twist crunch (x60)
Fondas - Right side only
Flexibility 10:00 [1]
hips, glutes, quads, calfs
Thursday Nov 10, 2016 #
1 PM
Run 30:00 [3]
shoes: Brooks Pure Grit 4
Exploratory lunchtime plod around east and south half / edge of the stirling uni campus for a change. Forgot to bring watch from home today.
New shoes needed - lots of new shoes!
New shoes needed - lots of new shoes!
Flexibility 10:00 [1]
shoes: Brooks Pure Grit 4
Wednesday Nov 9, 2016 #
12 PM
Note
(rest day)
Took advantage of opportunity to book physio appointment for my journey home from work meeting in Edinburgh (Sorry Heather!)
Looks like current knee issue of sudden failure basically coming down to significant strength loss that occurred during the period of virus infection during the summer. Basic jist is to get back into strength training with gusto!
Advised to switch away from SL quad extension machine to more 'closed chain' exercises. These won't isolate quad as well, but will be more functional and put less stress through knee joint.
Didnt deal with the ongoing issue with lower / trans abs.
[None of the usual bike commute today - but at least some extra kms of walking]
Looks like current knee issue of sudden failure basically coming down to significant strength loss that occurred during the period of virus infection during the summer. Basic jist is to get back into strength training with gusto!
Advised to switch away from SL quad extension machine to more 'closed chain' exercises. These won't isolate quad as well, but will be more functional and put less stress through knee joint.
Didnt deal with the ongoing issue with lower / trans abs.
[None of the usual bike commute today - but at least some extra kms of walking]
Tuesday Nov 8, 2016 #
1 PM
Strength / Core 40:00
jog to / from stir uni gym.
SL Quad extensions (Light round x3)
SL runners standing row: Pyramid round x3
SL Quad extensions: (pyramid round x3)
Side Planks
SB hamstrings
Twist abs
SL Quad extensions (Light round x3)
SL runners standing row: Pyramid round x3
SL Quad extensions: (pyramid round x3)
Side Planks
SB hamstrings
Twist abs