Training Log: Quirkey

In the last 7 days:

activity

time

miles

climb

Climbing

4:20:00

Run

2:46:42

17.72

28.52

Stretching

1:00:00

Core: Stability/Balance

55:00

Strength

30:00

Total

9:31:42

17.72

28.52

2:25

0:00

Saturday Jul 5
	Climbing (Bouldering) 2:00:00 [2]
	shoes: Scarpa - Vision
	Alien Rock 2 Massively different grading system to Ratho. WU on grade 0 and 1 routes Completed a few grade 2 routes. Completely stumped by a few more. Pushed arms alot more than when rope climbing (less break between climbs as no partner)
	Core: Stability/Balance 15:00 [3]

	One set of usual crucnhes, reverses, back raises, plank variations etc.
	Stretching 10:00 [1]


Friday Jul 4
	Run long 1:01:12 [3] 7.59 mi (8:04 / mi)
	ahr:146 max:179 shoes: Brooks Vapour
	http://www.sanoodi.com/route/quirkey/160011/1hr-ru... Final Third seemed faster for lower HR. Altitude graph possibly explains why .... dooonhill Had decided to stop putting off building up a distance session (long run) maybe because they are just soooo boring. Some running folk refer to 'O' as "BORE-IENTEERING" but I have to say without a shadow of a doubt, not one 1hr+ run i've had in orientering has even come close to how boring the average 'long' run has been. Saw some SEDS stuff which suggests doing a 'green' at weekly local events followed by an orange as a stride opener....... add jogging to/ from the event and you've got yourself a decent long run......maybe ?
	Note

	I guess that's where running with other folk for long runs becomes the sensible option........
Thursday Jul 3
	Note

	Been far too busy for way too long. Feeling mentally tired more than i really should for several months now. I just cant seem to help always trying to do more. Hence maybe not sleeping enough, but then others i speak to claim to get by perfectly well on alot less sleep than I get. Really need to de-clutter, and more importantly learn to avoid taking on more projects and responsibilities..... (at least at work i'm ok at delegation).
	Note

	Absolutely shattered by going home time, so decided a day off was called for (probably just the rest day planned for tomorrow moved back one) Did finally get my Croeso entry in though ... how long i've been meaning to get round to that.
Wednesday Jul 2
	Note
	slept:7.0
	Definitely feel like I've given all major, and most minor muscle groups some good quality training the last two days. Can feel that slight soreness, like you get 24-48 hrs after proper hard graft ... maybe like legs the day after a race .... cept this isnt just legs .... its abs / back / quads/ chest the lot ! Great Relatively easy tonight i think ...Climbing (except for fore arms / hands i guess)
	Climbing 2:20:00 [2]
	shoes: Scarpa - Vision
	The two week gap since last climb showed. Although the new shoes brought more comfort and confidence for my feet, my hands and forearms started to tire from about halfway through the third route i did. Started with a Level 4+, then a few Level 5's, had to give up on a few 6A's and a blue 5 with small holds when i just couldnt hold on any longer. Went back to Level 5 and 5+ routes thereafter. Bouldering warm-up and warm down. Felt particularly confident of my feet with these. Very quiet tonight compared to previous Tues and Thurs sessions. Roads really quiet too... which i assume is schools off and folk away on holidays (????)
Tuesday Jul 1
	Run 33:00 [2] 3.9 mi (8:26 / mi)
	ahr:144 max:155 slept:6.5 shoes: Asics Gel Trabuco
	From office at lunch time. Pleasant run in pleasant surroundings of the Meadows. Park jam-packed with families, and tennis courts teeming with kids obviously now on summer break and their parents have been successfull in finding them stuff to do so they're 'out from under their feet' .... ha ha Did think my Hr was a bit high for the pace i was doing.
	Stretching 10:00 [1]

	Esp Quads, Glutes, Calfs Some once i got to meadows, majority after main part of the run.
	Run tempo 20:00 [4] 4.4 km (4:33 / km)
	ahr:165 max:171 shoes: Asics Gel Trabuco
	Slower than any of the other sessions recently. Maybe proves my notion from the lunch time run of HR feeling a bit high. i.e. slow for a given HR Distance must have been a good 400m short of previous (need to check back on it) Some morning rested HR checks might be called for. Feel fine but possibility of illness on its way.
	Run warm up/down 22:30 [2]
	shoes: Asics Gel Trabuco
	WU To Inverleith, and about 2/5 of a lap for Hr build up. WD One full lap and back to flat allong WOL
	Stretching 15:00 [1]

	5 mins during warmp up phase 10 mins (plus) after run
Monday Jun 30
	Run 30:00 [3] 3.5 mi (8:34 / mi)
	slept:7.0 shoes: Brooks Vapour
	AM trot to inverleith park, 2 laps and back.
	Stretching 15:00 [1]

	Post AM Run R quad and glute tighter than i would have expected after a decent rest.... maybe should havce stretched more whilst away.
	Strength 30:00 [4]
	weight:71.5kg shoes: Reebok Premier Lite
	71.5 kg 11.0% Body Fat Leg Extensions (alternate legs) Hamstring Curls Cable Chest Press / Flies Lat Pull Down Light warm-up set plus 3 proper sets each. 20+ reps for warm up an 10-15 for main sets Light stretches between sets
	Core: Stability/Balance 40:00 [3]
	shoes: Bare Feet / Socks
	Whilst I'd been holding back enthusism a little with the weights (to avoid injury) I let go and gave core a proper thorough work out (front central abs in particular). Wobble Cushion (3x1min each leg plus single legs balancing squats - touch floor) .... again , doing these without shoes is so much more tricky. Crunches Extensions (very slow cycling movement .. cant remember what their proper name is!) Back Raises Reverse Curls Bridge (with advanced variations) Side Bridge (plus rotation variation) Twisting Sit Ups (More) Crunches and Extensions Kickin ass tunes like 'smack my bi#&h up' all the while really helped me push myself.
	Stretching 10:00 [1]
	shoes: Bare Feet / Socks
	Focus on Glutes and Quads (inc fit roll)

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Injuries

Torso	Lower Back Pain	18+days
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