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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Run9 7:48:23 26.8 43.12 1266
  Strength / Core6 5:15:00
  Orienteering4 3:35:54 17.85(12:06) 28.72(7:31) 17120 /21c95%
  Flexibility11 1:52:30
  Bike3 1:40:57 14.37 23.13 168
  Other1 35:00
  Total21 20:47:44 59.01 94.97 160420 /21c95%
  [1-5]21 20:21:05

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Thursday Sep 29, 2016 #

6 PM

Run intervals 2:15:44 intensity: (1:18:56 @1) + (17:32 @2) + (14:26 @3) + (14:18 @4) + (10:32 @5) 7.88 km (17:14 / km) +44m 16:46 / km
ahr:100 max:173 shoes: Brooks Pure Grit 4

Trotter Training 'FRA' Reps - Bruntsfield Links
11 PM

Run 20:49 intensity: (3:57 @1) + (3:54 @2) + (11:53 @3) + (1:05 @4) 2.48 km (8:24 / km) +41m 7:45 / km
ahr:114 max:137 shoes: Brooks Pure Grit 4

Post pints trot home. HRM behaving weird (lack of sweat for contact function?)

Wednesday Sep 28, 2016 #

Note
(rest day)

Conference attendance (BRE) + Evening Birthday dinner prevented exercise of any kind. Not even the (now so normal I don't log it) daily dose of light cycling effort.

Tuesday Sep 27, 2016 #

6 PM

Run 49:55 intensity: (7 @1) + (2:39 @2) + (17:05 @3) + (30:04 @4) 6.49 km (7:42 / km) +263m 6:24 / km
ahr:136 max:155 shoes: Inov8 Bare Grip 200

Dumyat with Heather.
Nice chatty pace (for me). Feet not liking gravel on the downhill (thin soles on the Bare Grips)
Enjoyed this -Beats the pants of regular daytime runs around the Uni.
Dropped to Linlithgow station with 30 secs to spare (avoiding 30 min wait) - sweet!

Monday Sep 26, 2016 #

1 PM

Strength / Core 55:00 intensity: (10:00 @3) + (30:00 @4) + (15:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

Uni gym session
SL Squats
SL Step-downs
SL Runners cable rows
Abs: Curl ups + 100's + twists (x100) + Plank variations (incl superman)
SL Quad extensions

Run 10:00 [3]
shoes: Inov8 Bare-X Lite (Lime)

to / from gym

Flexibility 10:00 [1]

esp quads, hips, glutes

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

Sunday Sep 18, 2016 #

4 PM

Strength / Core 1:00:00 intensity: (5:00 @1) + (5:00 @2) + (20:00 @3) + (20:00 @4) + (10:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

Gym at Commy pool
Cross trainer 5mins
Water rowing 10 mins
Movement drills
SL quads
SL Runners cable rows
SL box jumps 10x12'
DL box jumps 20x 24" + 10x36"
TRX 3-way set 2x Row/ Press / Abs (feet in hooks)
Abs Stuff

Flexibility 10:00 [1]

Incl foam roller

Saturday Sep 17, 2016 #

1 PM

Bike 25:52 intensity: (53 @1) + (5:20 @2) + (8:59 @3) + (10:40 @4) 7.7 km (3:22 / km) +78m 3:12 / km
ahr:126 max:150 shoes: Moser Speed Sora 20

via braid burn path to dreghorn barracks
Really noticing the difference in ability to propel forward vs commute bikes.

Orienteering 33:17 intensity: (36 @1) + (52 @2) + (15:03 @3) + (16:36 @4) + (10 @5) 5.32 km (6:15 / km) +44m 6:00 / km
ahr:134 max:160 spiked:20/21c shoes: Inov-8 MudClaw 300 (Yellow)

Green @ Covenanters Wood (1st of 32)
Fairly clean run. One slightly inefficient route (#7), and a degree of hunting required for #11 (pit was much closer to main path than map suggested).
Legs a little tired from earlier in the week, so not totally gunning it - but the least discomfort I've experienced in R leg for some time.

Splits:
http://obasen.orientering.se/winsplits/online/en/d...

Bike 22:36 intensity: (16:39 @0) + (4:04 @1) + (1:53 @2) 7.22 km (3:08 / km) +21m 3:05 / km
ahr:59 max:108

Friday Sep 16, 2016 #

2 PM

Bike 30:00 [3]
shoes: Moser Speed Sora 20

Errand to north side of edinburgh
Lost count of lazy / kamikaze pedestrians walking out just in front of me - I expect they just don't bother looking if they cant hear the roar that would accompany an additional several tonnes of steel coming towards them. Either way, many were very lucky I managed to swerve around them or brake on time.

Thursday Sep 15, 2016 #

7 PM

Run 1:09:40 intensity: (6:53 @1) + (17:59 @2) + (12:13 @3) + (24:41 @4) + (7:54 @5) 10.59 km (6:35 / km) +137m 6:11 / km
ahr:127 max:174 shoes: Inov-8 MudClaw 300 (Yellow)

Despite the effort I went to to get on an earlier train delay getting into Waverly meant a repeat of last weeks hunting for Trotters.

Good sesh in Hunters Bog - 3x double laps (c.1200m) based on track cycling kern
Followed by scoops in Summerhall - sensibly, a few less than last week

Wednesday Sep 14, 2016 #

1 PM

Run 30:00 [3]
shoes: Brooks Pure Grit 4

2.5 laps CCW of Stirling Uni Loch (nay watch)

Flexibility 10:00 [1]

Tuesday Sep 13, 2016 #

1 PM

Strength / Core 1:00:00 intensity: (20:00 @3) + (25:00 @4) + (15:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

run to / from uni gym
SL squat machine
SL Quad Extensions
SL Runners Cable Row
SL quads Extensions #2
Core / abs

Flexibility 10:00 [0]

Monday Sep 12, 2016 #

Note

no time for exercise (except usual commute biking) as work day turned out

Sunday Sep 11, 2016 #

Event: Stirling 10km
 
11 AM

Orienteering 1:12:08 intensity: (4:06 @2) + (9:24 @3) + (33:18 @4) + (25:20 @5) 7.9 km (9:08 / km) +92m 8:38 / km
ahr:149 max:170 shoes: Inov-8 MudClaw 300 (Yellow)

EOD Blue at Uath Lachan (nr Fleshiebridge).
Petty of wobbles.
OK in early vague stuff, but struggled in SW corner of the map (nr 11 + 12 of 19 controls).
Legs ok when I could actually run, but countless sharp jabs to R knee bracing to stay upright in rougher parts.

Saturday Sep 10, 2016 #

11 AM

Strength / Core (6000) 1:00:00 intensity: (10:00 @3) + (15:00 @4) + (35:00 @5)

Row 10 mins
Movement drills
SL Quad extensions,
SL box jumps (12'')
DL box jumps (2x20x24'' + 1 x20x36'')
Squat / Deadlift combo (2x20x60kg)
Abs stuff

Flexibility 15:00 [1]

incl foam roller

Friday Sep 9, 2016 #

Note

CNBA logging commute biking everyday.
Taken occur Mon-Thurs from now on, except when traveling away for work.
Friday to become regular work-from-home day - so no commute that day (obviously)

Thursday Sep 8, 2016 #

Note

more design teaching stuff, sans lunch stop etc
7 PM

Run hills 57:14 intensity: (1:42 @1) + (7:28 @2) + (25:06 @3) + (19:01 @4) + (3:57 @5) 7.71 km (7:26 / km) +279m 6:17 / km
ahr:130 max:172 shoes: Brooks Pure Grit 4

Tight timing getting home from work (not unexpected) so late leaving the house.
Hunted to cut off bog trotters as they headed for radical road - failed.
Then tried the wrong end of RR, over the top, then joined in for 1.5 (of 3) long hill reps.
Easy up cowgate to Blue Blazer (for a few scoops)

Wednesday Sep 7, 2016 #

Note

All day design teaching stuff in Stirling (no chance for lunch exercise)

Tuesday Sep 6, 2016 #

1 PM

Strength / Core 50:00 intensity: (25:00 @3) + (15:00 @4) + (10:00 @5)
shoes: Inov8 Bare-X Lite (Lime)

5 min jog each way to / from Stir Uni gym
SL Squat Machine
SL Quad Extensions
10 min Row
SL KB Deadlift
SB Hamstring Draws
Bridge / Curl ups etc

Flexibility 5:00 [1]

Monday Sep 5, 2016 #

Note
(rest day)

V Long day away to provide design training in London.

Sunday Sep 4, 2016 #

1 PM

Bike 9:24 intensity: (3:37 @2) + (5:19 @3) + (28 @4) 3.96 km (2:22 / km)
ahr:119 max:136

Orienteering 15:06 intensity: (6 @1) + (14 @2) + (2:00 @3) + (4:50 @4) + (7:56 @5) 2.9 km (5:12 / km) +15m 5:04 / km
ahr:153 max:169 shoes: Brooks Pure Grit 4

ESOC Ultra-Sprint Course 1

Orienteering 9:50 intensity: (23 @2) + (49 @3) + (5:23 @4) + (3:15 @5) 1.63 km (6:03 / km) +5m 5:57 / km
ahr:153 max:180 shoes: Brooks Pure Grit 4

ESOC Ultra-Sprint Course 3

Orienteering 12:34 intensity: (12 @2) + (34 @3) + (5:37 @4) + (6:11 @5) 2.48 km (5:04 / km) +12m 4:57 / km
ahr:155 max:171 shoes: Brooks Pure Grit 4

ESOC Ultra-Sprint Course 2

Bike 13:05 intensity: (1:20 @2) + (6:09 @3) + (5:36 @4) 4.25 km (3:05 / km) +68m 2:51 / km
ahr:131 max:148

Thursday Sep 1, 2016 #

Note
(rest day)

Long day away to construction site visit near Bath

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