Training Log Archive: QuirkeyIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
10 AM
Run 10:03 0.96 km (10:28 / km) +90m 7:08 / km
ahr:123 max:141 shoes: Inov-8 MudClaw 300 (Yellow)
to start of SoSol
Orienteering 1:26:24 12.68 km (6:49 / km) +225m 6:15 / km
ahr:148 max:166 shoes: Inov-8 MudClaw 300 (Yellow)
Excellent Brown course in Holyrood park, for Big Weekend SoSOL by the University O Club.
Just short of 40 controls over a '10k' course involving both sides of two separate maps, including a fun MicrO in Salisbury Crags quarry.
Ended up about half way down the table, at just under 150% of the winners time. Happy that legs held it together (despite an early painful stumble), but also happy with result, even though 'home' advantage probably helped a fair bit.
Just short of 40 controls over a '10k' course involving both sides of two separate maps, including a fun MicrO in Salisbury Crags quarry.
Ended up about half way down the table, at just under 150% of the winners time. Happy that legs held it together (despite an early painful stumble), but also happy with result, even though 'home' advantage probably helped a fair bit.
Saturday Jan 21, 2017 #
11 AM
Flexibility 1:00:00
Body Balance Class.
Neck, upper back and shoulder issues flaring up in the last few weeks, so something like it needed more regularly again.
Still, surprised to be stronger and more flexible than the whole class despite a full year off Yoga.
Neck, upper back and shoulder issues flaring up in the last few weeks, so something like it needed more regularly again.
Still, surprised to be stronger and more flexible than the whole class despite a full year off Yoga.
Friday Jan 20, 2017 #
1 PM
Bike 25:00 [3]
to / from Dentist
2 PM
Strength / Core 55:00
shoes: Vibram Spyridon MR (40)
Gym Sech at commy pool
(Preceding bike was W/U)
SL squat machine - Managed to get up to 20 reps @ 40kg when range was slightly reduced.
TRX Row + Press combo
3x20 rounds of KB Combo: SA Swings (16kg), Lunge + OH Press (12kg), Goblet lift (16kg)
Curl ups, Superman Plank, Cobras, Swimmers.
(Preceding bike was W/U)
SL squat machine - Managed to get up to 20 reps @ 40kg when range was slightly reduced.
TRX Row + Press combo
3x20 rounds of KB Combo: SA Swings (16kg), Lunge + OH Press (12kg), Goblet lift (16kg)
Curl ups, Superman Plank, Cobras, Swimmers.
Flexibility 10:00 [1]
Mostly yoga type stuff, incl trying to get into shoulders and upper back etc
Thursday Jan 19, 2017 #
8 AM
Bike 25:00 [3]
first morning back biking to work - haven't done any since c 22 Dec
Should be the norm for Mondays, Tuesdays, and Thursdays going forward.
That said, a lot of days away for work in coming months too.
Should be the norm for Mondays, Tuesdays, and Thursdays going forward.
That said, a lot of days away for work in coming months too.
6 PM
Bike 25:00 [3]
Biking home (either side of train)
Wednesday Jan 18, 2017 #
2 PM
Run 1:05:00 11.03 km (5:54 / km) +190m 5:26 / km
ahr:66 max:101 shoes: Inov-8 MudClaw 300 (Yellow)
Blackford, Hermitage, Liberton Tower Lane, Inch Park
Took it fairly easy / steady where I could, but route did include a few inclines!
Knee coped better than usual (of late) with an early stumble.
Felt fairly good, only starting to get weary in the final 10 mins.
HRM strap signals misbehaving after being through the wash.
Took it fairly easy / steady where I could, but route did include a few inclines!
Knee coped better than usual (of late) with an early stumble.
Felt fairly good, only starting to get weary in the final 10 mins.
HRM strap signals misbehaving after being through the wash.
Flexibility 10:00 [1]
Hips a bit tight
Tuesday Jan 17, 2017 #
6 AM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
Gym @ Commy Pool
10 min row w/u
CRX assisted SL squats
SL quad extensions
Fondas
Clams (with Resistance Band)
Curl ups
Oblique Heel touchers
10 min row w/u
CRX assisted SL squats
SL quad extensions
Fondas
Clams (with Resistance Band)
Curl ups
Oblique Heel touchers
2 PM
Note
Finally stopped in for new running shoes on my way back from a morning in Weegie-land. Ended up with two pairs (as I often do, considering how infrequently I get around to shopping).
The baby-toe torturing Brooks can finally be retired from running (but still ok for domestic faffing). Ended up with 1 of the new pairs being a newer version, of these as the detailing problem appears to have been removed.
The baby-toe torturing Brooks can finally be retired from running (but still ok for domestic faffing). Ended up with 1 of the new pairs being a newer version, of these as the detailing problem appears to have been removed.
Monday Jan 16, 2017 #
Note
(rest day)
V Long day travelling for work etc