Training Log Archive: QuirkeyIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
11 AM
Orienteering 58:01 [4]
shoes: Inov8 Mud Claw 300 (Red)
STAG Score-O at Drumpellier Country Park
Cold and intermittently sleeting day, so a few grumbles from B about being dragged out (to walk dogs whilst I ran).
Enjoyable run despite the weather. Ran reasonably hard throughout, and only had one or two minor jabs form my R knee this time out. One proper nav boo boo on 74. And 42 simply wasn't there! Only missed out on 64 and 75 in the SW corner of the map.
At download they insisted 42 was there, but as it turns out, the control was hung on the wrong fence. Terry had needed to put controls out alone and in a hurry, because the planner slept in!
Results, missing the extra 400 point I should have had for number 42! (Bitter? Me? No!) http://www.stag-orienteering.co.uk/documents/resul...
Strava https://www.strava.com/activities/863735373
Cold and intermittently sleeting day, so a few grumbles from B about being dragged out (to walk dogs whilst I ran).
Enjoyable run despite the weather. Ran reasonably hard throughout, and only had one or two minor jabs form my R knee this time out. One proper nav boo boo on 74. And 42 simply wasn't there! Only missed out on 64 and 75 in the SW corner of the map.
At download they insisted 42 was there, but as it turns out, the control was hung on the wrong fence. Terry had needed to put controls out alone and in a hurry, because the planner slept in!
Results, missing the extra 400 point I should have had for number 42! (Bitter? Me? No!) http://www.stag-orienteering.co.uk/documents/resul...
Strava https://www.strava.com/activities/863735373
Saturday Feb 11, 2017 #
6 PM
Other 10:00 [4]
shoes: Vibram Spyridon MR (40)
10 mins Row @ commy gym
Run 20:00
shoes: Vibram Spyridon MR (40)
Treadmill session.
2min W/U, then:
-20 secs on / 10 secs off stepping up through speeds in 1km/hr increments from 10km/hr to 20km/hr, then
-Alternating minutes at 10km/hr vs 15km/hr
For the final effort: 1min @ 18km/hr + 1min @ 15km/hr + 1min @ 10km/hr
2.5 mins walk W/D
First decent stint in Vibrams, so expecting calfs to feel it tomorrow.
2min W/U, then:
-20 secs on / 10 secs off stepping up through speeds in 1km/hr increments from 10km/hr to 20km/hr, then
-Alternating minutes at 10km/hr vs 15km/hr
For the final effort: 1min @ 18km/hr + 1min @ 15km/hr + 1min @ 10km/hr
2.5 mins walk W/D
First decent stint in Vibrams, so expecting calfs to feel it tomorrow.
Bike 16:30
shoes: Spinning Bike @ Gym
Alternating power 80-100 RPM @50-60% and high cadence 100-120rpm @35-40%
Sweaty work!
I can now see how good tunes could make al the difference for this lark!
Sweaty work!
I can now see how good tunes could make al the difference for this lark!
Strength / Core 7:30 [4]
SB Hamstrings
Curl ups
100's
Curl ups
100's
Friday Feb 10, 2017 #
6 PM
Strength / Core 1:00:00
shoes: Vibram Spyridon MR (40)
SL Box steps
Movement drills (Hips focus)
SL quad extensions
Medley of TRX Rows / presses + Rope Pulls + Dips etc
SL Quads extensions (second round)
Various Core Stuff
Incl Fondas (Right only)
Stretches
Note: re SL Quads RIGHT Leg. Full range ok for 10kg*20reps / Half Range ok for 20kg x10 reps. (Both after gradual build up). Still puny compared to LEFT (grrr!)
Movement drills (Hips focus)
SL quad extensions
Medley of TRX Rows / presses + Rope Pulls + Dips etc
SL Quads extensions (second round)
Various Core Stuff
Incl Fondas (Right only)
Stretches
Note: re SL Quads RIGHT Leg. Full range ok for 10kg*20reps / Half Range ok for 20kg x10 reps. (Both after gradual build up). Still puny compared to LEFT (grrr!)
Thursday Feb 9, 2017 #
7 PM
Run 1:25:00 12.5 km (6:48 / km)
shoes: Brooks Pure Grit 5 (Black + Re
Trotter Training- TDF influenced hill reps up on Observatory Road.
https://www.strava.com/activities/860865406
https://www.strava.com/activities/860865406
Run 18:00 [3] 3.1 km (5:48 / km)
Wednesday Feb 8, 2017 #
7 PM
Bike 50:00
shoes: Spinning Bike @ Gym
Decided to try RPM (aka Spinning Class) at Commy Pool
Tough. Sweaty. Might be worth continuing as a regular session.
I 'think' it might help build up the weak quad.
Tough. Sweaty. Might be worth continuing as a regular session.
I 'think' it might help build up the weak quad.
Tuesday Feb 7, 2017 #
8 AM
Strength / Core 50:00
shoes: Inov8 Bare-X Lite (Lime)
Run to / from Stirling uni gym.
SL Box Step
SL (bodyweight) squats on decline
Twin cable wide rows + chest press
SL squats machine
(Short) Abs
Brief stretch - glutes, quads, adductors, hamstrings
Note: Trying lots of variations on SL squats (and some on SL quad extensions) to see what avoids triggering sudden knee pain / quad collapse issue. Extra glute engagement seems to help. Descent is the main triggering action (@ about 30 degree bend) V Slow controlled descent is usually OK. No real problem with ascent.
SL Box Step
SL (bodyweight) squats on decline
Twin cable wide rows + chest press
SL squats machine
(Short) Abs
Brief stretch - glutes, quads, adductors, hamstrings
Note: Trying lots of variations on SL squats (and some on SL quad extensions) to see what avoids triggering sudden knee pain / quad collapse issue. Extra glute engagement seems to help. Descent is the main triggering action (@ about 30 degree bend) V Slow controlled descent is usually OK. No real problem with ascent.
Monday Feb 6, 2017 #
Note
(rest day)
No time for exercise.
c. 17 hour work day incl travel to/ from Brighton area.
c. 17 hour work day incl travel to/ from Brighton area.