Training Log Archive: QuirkeyIn the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
11 AM
Orienteering race (SOL) 1:17:00 [4]
shoes: Inov8 Mudroc 208
Not a great run, but not a bad one considering lack of practice of map in hand at all (never mind time in such supreme terrain)
It's now several days later logging this so without map cant recall much detail other than the beauty of the forest on a great almost sunny day.
It's now several days later logging this so without map cant recall much detail other than the beauty of the forest on a great almost sunny day.
Run warm up/down 10:00 [3]
shoes: Inov8 Mudroc 208
mostly the w/u run to start .. perfectly timed !!!!
Saturday Oct 30, 2010 #
7 PM
Orienteering race (Night-O) 1:45:00 [4] *****
spiked:8/13c slept:8.0 shoes: Inov8 Mudroc 208
Tinto Twin Night: Insriach North, Nr Aviemore
Having only last weeks FWTN as practice I didn't have high expectations for my performance in one of the hardest areas in scotland.
Had a few wobbles but usually realised quickly if I went astray. Going slow but steady. Getting tired around 90 min ute mark I tried for no 10 twice (in a grid of rides) but ended up in the same place and no boulder to be seen. Decided to retire at this point, not least as no 22 looked like it might be the toughest control of the night.
Having only last weeks FWTN as practice I didn't have high expectations for my performance in one of the hardest areas in scotland.
Had a few wobbles but usually realised quickly if I went astray. Going slow but steady. Getting tired around 90 min ute mark I tried for no 10 twice (in a grid of rides) but ended up in the same place and no boulder to be seen. Decided to retire at this point, not least as no 22 looked like it might be the toughest control of the night.
Run warm up/down 15:00 [3]
shoes: Inov8 Mudroc 208
Wu/wd either side of o race
10 PM
Flexibility 10:00 [1]
Back at the cottage (mostly)
Included some foam rolling of quads / itbs
Included some foam rolling of quads / itbs
Friday Oct 29, 2010 #
Note
A bit too busy with last minute stuff to fit training in
Thursday Oct 28, 2010 #
Note
Plan to train before work failed by sleeping in.
Last day at work (not sure if I'm happy about that), and trying to finish off stuff in the evening.
Food and a few pints after that to say goodbye to a good friend.
Last day at work (not sure if I'm happy about that), and trying to finish off stuff in the evening.
Food and a few pints after that to say goodbye to a good friend.
Wednesday Oct 27, 2010 #
5 PM
Run 35:00 [3]
slept:8.0 shoes: Adidas Kanadia TR
Wu/wd either side of time trial.
Run race 9:48 [3]
shoes: Adidas Kanadia TR
Time trial
Cycle path loop from Eildon/ warriston around through Victoria pk and 5 way crossroad etc
This was at least 10 secs faster than previous fastest (pos 14) Will need to look up exact previous best time and also measured distance for approximate vdot calc
Approaching a stich just after half way but averted using pilates tricks.
Cycle path loop from Eildon/ warriston around through Victoria pk and 5 way crossroad etc
This was at least 10 secs faster than previous fastest (pos 14) Will need to look up exact previous best time and also measured distance for approximate vdot calc
Approaching a stich just after half way but averted using pilates tricks.
Tuesday Oct 26, 2010 #
9 PM
Strength / Core 30:00 [3]
Home late-ish so wasn't going to fit a worthy gym session before it closed. Decided to stay home and make use of some of the newly created vast empty floor space in the flat.
Mostly pilates and physio exercises.
Mostly pilates and physio exercises.
Flexibility 10:00 [3]
Monday Oct 25, 2010 #
12 PM
Run 35:00
slept:3.5 shoes: Adidas Kanadia TR
After a late night and early start in prep for movers turning up, I actually enjoyed a relaxing run.
WOL and ILP (whats new)
Lap 1: Easy
Lap 2: Intervals (4 x 1/8 of a lap and same for recovery)
Lap 3: Intervals (zig zag around rows of trees)
As usual, the walking w/u for first 3-4 and last 3-4 mins not counted in total time.
Enjoyed breathing fresh cool air, the gentle sunlight on magnificent colours of autumn foilage and of course the magnificent backdrop of new town, the castle and arthurs seat in the distance. These are things I will miss dearly!
WOL and ILP (whats new)
Lap 1: Easy
Lap 2: Intervals (4 x 1/8 of a lap and same for recovery)
Lap 3: Intervals (zig zag around rows of trees)
As usual, the walking w/u for first 3-4 and last 3-4 mins not counted in total time.
Enjoyed breathing fresh cool air, the gentle sunlight on magnificent colours of autumn foilage and of course the magnificent backdrop of new town, the castle and arthurs seat in the distance. These are things I will miss dearly!
Sunday Oct 24, 2010 #
Note
(rest day)
Another long day of packing, sorting, collecting stuff re big move.
Didnt get to Bed till around 3am (monday morn)
Hopefully get things together and get a bit more training in this coming week.
Last week of gym membership for a long while to come most likely.
Last week in Edinburgh / Scotland / Europe for forseeable future.
Didnt get to Bed till around 3am (monday morn)
Hopefully get things together and get a bit more training in this coming week.
Last week of gym membership for a long while to come most likely.
Last week in Edinburgh / Scotland / Europe for forseeable future.
Saturday Oct 23, 2010 #
Note
(rest day)
Long day spent packing
Friday Oct 22, 2010 #
5 PM
Run 36:00 [3]
shoes: Adidas Kanadia TR
WOL and ILP
Strength / Core 10:00 [3]
SL squats (stand-ups)
Fonda's
Fonda's
Flexibility 10:00 [1]
Unusually, L Glute / ITB etc feeling tighter than R
Thursday Oct 21, 2010 #
7 PM
Bike 20:00 [3]
shoes: Specialized Rockhopper
From the office around to Dunsappie, only to find no-one there.
Glad to have internet on my phone to find out they'd moved the FWTN to the palace car park instead.
Completed the lap of Holyrood.
Glad to have internet on my phone to find out they'd moved the FWTN to the palace car park instead.
Completed the lap of Holyrood.
Orienteering 40:00 [4] ***
Having been to the original start point early, i got to the new one late, so was near the back of the queue when maps ran out.
Eventually got out after about half an hour waiting.
Alternating rock and contour features, I probably only covered 11 or 12 of them in the 40 mins i stayed out for.
Enjoyed the change of format, but wasnt quite as much fun as i hoped my final FWTN would be.
Eventually got out after about half an hour waiting.
Alternating rock and contour features, I probably only covered 11 or 12 of them in the 40 mins i stayed out for.
Enjoyed the change of format, but wasnt quite as much fun as i hoped my final FWTN would be.
9 PM
Bike 15:00 [3]
home
Wednesday Oct 20, 2010 #
7 AM
Run 35:00 [3]
slept:7.0 shoes: Adidas Kanadia TR
Morning Run: WOL and ILP
First sighting of ground frost; Winter must be on the way!
First sighting of ground frost; Winter must be on the way!
Flexibility 10:00 [1]
calfs tightest area ... prob from gym on monday
Tuesday Oct 19, 2010 #
Note
(rest day)
Not actually planning a rest day.
Really tired in the a.m. and not motivated in the pm (on account of posh but boozy lunch)
Really tired in the a.m. and not motivated in the pm (on account of posh but boozy lunch)
Monday Oct 18, 2010 #
8 PM
Strength / Core 1:10:00
Gym Session at Glenoggle
Made sure to cover the areas missed out the last day.
Wobble
SL Stand-Ups
Calf Raises (Bent / straight)
SB hamstring draws
Curl Ups
Spine Curls
Full Curl / Crunch (with SB)
Twists
Lat Row / Reverse Flies / Shoulder Rotations
Press Ups (with Dumbell lift)
Planks
Fonda's (with pulses)
Made sure to cover the areas missed out the last day.
Wobble
SL Stand-Ups
Calf Raises (Bent / straight)
SB hamstring draws
Curl Ups
Spine Curls
Full Curl / Crunch (with SB)
Twists
Lat Row / Reverse Flies / Shoulder Rotations
Press Ups (with Dumbell lift)
Planks
Fonda's (with pulses)
Flexibility 10:00 [1]
Lots on glutes / itb including plenty of foam-rolling
Run warm up/down 5:00 [3]
to / from gym
Sunday Oct 17, 2010 #
6 PM
Run 6:00
shoes: Adidas Kanadia TR
Cyclepath run.
W/U from Rodney st tunnel to path junction near end of warriston Cres
W/D in reverse direction
W/U from Rodney st tunnel to path junction near end of warriston Cres
W/D in reverse direction
Run 23:56 [3] 5.32 km (4:30 / km)
ahr:148 max:154
Steady (but slightly more pace than usual) run on cycle paths loop via victoria park and 5 way cross road etc
http://www.gmap-pedometer.com/?r=4109984
2 laps at 2.66 km / lap
Went through first lap with slightly lower HR and bang on 12 mins
Footstrike wasnt the most comfy / natural ever, but feeling quite good otherwise. Tried to keep concentrating on using forward lean to catalyse relaxed forward propulsion.
Could have easily kept going for another two laps without being overly tired.
Even this pace would give a 45min 10k, so obviously the gradually returning fitness has me back to being well capable of a faster race time.
http://www.gmap-pedometer.com/?r=4109984
2 laps at 2.66 km / lap
Went through first lap with slightly lower HR and bang on 12 mins
Footstrike wasnt the most comfy / natural ever, but feeling quite good otherwise. Tried to keep concentrating on using forward lean to catalyse relaxed forward propulsion.
Could have easily kept going for another two laps without being overly tired.
Even this pace would give a 45min 10k, so obviously the gradually returning fitness has me back to being well capable of a faster race time.
Flexibility 10:00 [1]
Saturday Oct 16, 2010 #
Note
Today also included lots of walking around the shops, plus late night boogie-ing for B's birthday.
5 PM
Run tempo 36:00
shoes: Inov8 Mudroc 208
WOL and ILP
Tempo type Fartlek Intervals. c 75-90% efforts over distances ranging from 50-500m (2k-5k pace)
Felt quite good. No Knee trouble.
Mentally much easier a session to do than just jogging lap after lap. (zzzzz)
Tempo type Fartlek Intervals. c 75-90% efforts over distances ranging from 50-500m (2k-5k pace)
Felt quite good. No Knee trouble.
Mentally much easier a session to do than just jogging lap after lap. (zzzzz)
Flexibility 10:00 [1]
Calfs the only area feeling any way noticeably tight.
Putting that down partly to last nights jumping and wobble hedgehog exercises in the gym.
Putting that down partly to last nights jumping and wobble hedgehog exercises in the gym.
Friday Oct 15, 2010 #
Note
Considering how knees were feeling yesterday I decided to play safe and not run today.
Building up the number of runs per week is not exactly going as per plan, but better not pushing it too much and ending up broken again.
Just got to keep at it and will get there eventually.
Building up the number of runs per week is not exactly going as per plan, but better not pushing it too much and ending up broken again.
Just got to keep at it and will get there eventually.
11 AM
Bike 1:00:00 [2]
shoes: Specialized Rockhopper
did a few bouts from here to there around the city centre and leith etc
6 PM
Strength / Core 1:00:00
was a lazy bum and only went as far as Glenoggle gym.
Flexibility 10:00 [1]
Thursday Oct 14, 2010 #
7 PM
Run 36:00 [3]
shoes: Adidas Swoop 2
WOL and ILP headtorch run
Knees giving me jip probably about 1/3 of the time.
Clearly something to do with jumping about on hard surface last night.
Knees giving me jip probably about 1/3 of the time.
Clearly something to do with jumping about on hard surface last night.
Flexibility 10:00 [1]
not enough .. need to do more!
Keep on doing 'some' then telling myself i'll do more after a shower; but then not doing more cos i get distracted with eating / chores / gas bagging.
Keep on doing 'some' then telling myself i'll do more after a shower; but then not doing more cos i get distracted with eating / chores / gas bagging.
Wednesday Oct 13, 2010 #
6 PM
Bike 25:00 [4]
shoes: Specialized Rockhopper
to Royal High nr Davidsons Mains, for first of new season ESOC club indoor training sessions.
Strength / Core 55:00
shoes: Mizuno Wave Musha
Circuits, Stretching, Map exercise etc
8 PM
Bike 21:30 [4]
shoes: Specialized Rockhopper
cycle paths home bound
saw 2 foxes .... one hardly even reacted, just stood there and watched me pass.
saw 2 foxes .... one hardly even reacted, just stood there and watched me pass.
Tuesday Oct 12, 2010 #
10 AM
Bike 15:00 [3]
shoes: Specialized Rockhopper
To work, after sleeping in, and then putting newly reconstructed rear wheel back on my bike.
7 PM
Bike 10:00 [3]
shoes: Specialized Rockhopper
home
Run 35:00
shoes: Adidas Kanadia TR
WOL and ILP headtorch run
Drills on first lap, 'fast-feet' intervals on second, easy plod on third.
Feeling better than yesterday but still a wee ache in my knee after.
Realised I've not been doing my SL squats / stand-ups etc for a few weeks so better get back into those.
Drills on first lap, 'fast-feet' intervals on second, easy plod on third.
Feeling better than yesterday but still a wee ache in my knee after.
Realised I've not been doing my SL squats / stand-ups etc for a few weeks so better get back into those.
Flexibility 10:00 [1]
Monday Oct 11, 2010 #
5 PM
Run 1:00:00 [3]
shoes: Adidas Kanadia TR
Getting totally browned off with WOL and ILP so decided to break from the plan and hit holyrood park.
Broughton St, Royal Tce, Abbeyhill, Croft an Righ, clockwise lap of Holyrood following boundary wall to dunsappie, then on road and radical 'road'. Back home in reverse, but divert via gayfield.
Not feeling too smooth early on. Seemed to chug along without struggle when going up any hills. R knee aching a bit when back onto pavements heading for home.
Lovely sunny evening but startin to feel a chill in the air.
Great views. Almost stopped to look properly a few times.
Lots of punters out walking about but transfixed on their mobile / ipod screens, so (apparently) oblivious to the splendor laid out before them. Their loss!
Broughton St, Royal Tce, Abbeyhill, Croft an Righ, clockwise lap of Holyrood following boundary wall to dunsappie, then on road and radical 'road'. Back home in reverse, but divert via gayfield.
Not feeling too smooth early on. Seemed to chug along without struggle when going up any hills. R knee aching a bit when back onto pavements heading for home.
Lovely sunny evening but startin to feel a chill in the air.
Great views. Almost stopped to look properly a few times.
Lots of punters out walking about but transfixed on their mobile / ipod screens, so (apparently) oblivious to the splendor laid out before them. Their loss!
Flexibility 10:00 [1]
Sunday Oct 10, 2010 #
Note
All day spent as photographers assistant / moral supporter.
Home late and knackered so no training.... booo!
Home late and knackered so no training.... booo!
Saturday Oct 9, 2010 #
6 PM
Run 33:00
shoes: Inov8 Mudroc 208
WOL and ILP
Tempo Intervals round ILP : 500m @ c 5k pace, 250m easy repeat.
Calves tugging a little early on.
R knee a wee bit achey after the run.
R glute seems tight. More stretch required there.
Tempo Intervals round ILP : 500m @ c 5k pace, 250m easy repeat.
Calves tugging a little early on.
R knee a wee bit achey after the run.
R glute seems tight. More stretch required there.
Flexibility 8:00 [1]
Friday Oct 8, 2010 #
2 PM
Massage 1:00:00 [0]
Feeling my neck, shoulders and traps but Jane thought they were fine.
(So probably doms from last nights gym session)
Al-round better than last time.
(So probably doms from last nights gym session)
Al-round better than last time.
8 PM
Run 38:00 [3]
shoes: Adidas Kanadia TR
Cycle Path: 2 laps through victoria park. Start / Finish at Kings Park.
Concentrating on staying tall but relaxed. Added a few drills (knee lifts / heel flicks etc)
Concentrating on staying tall but relaxed. Added a few drills (knee lifts / heel flicks etc)
Flexibility 10:00 [1]
did lots on calfs to counteract the pavement pounding
Thursday Oct 7, 2010 #
9 PM
Strength / Core 1:15:00 [4]
Glenogle for a change.
Being so small is not so much of a pain at this hour of night.
Did barbell stuff instead of pipe weight (vipr) stuff, but otherwise similar exercises to usual.
(squat/ lunge / dead lift / clean and press: all with barbell)
Was feeling the glutes after yesterdays faster stuff. Blasted the glute meds well with 'fondas' at the end.
Being so small is not so much of a pain at this hour of night.
Did barbell stuff instead of pipe weight (vipr) stuff, but otherwise similar exercises to usual.
(squat/ lunge / dead lift / clean and press: all with barbell)
Was feeling the glutes after yesterdays faster stuff. Blasted the glute meds well with 'fondas' at the end.
Flexibility 10:00 [1]
Run warm up/down 5:00 [3]
jog to / from gym
Wednesday Oct 6, 2010 #
4 PM
Run 35:00
shoes: Adidas Kanadia TR
WOL and ILP
Fartlek session.
Usual distance but made faster with drills on lap 1 and 50-100m bursts on laps 2 and 3.
Feeling good, like my body could actually handle the faster paced stuff.
Fartlek session.
Usual distance but made faster with drills on lap 1 and 50-100m bursts on laps 2 and 3.
Feeling good, like my body could actually handle the faster paced stuff.
10 PM
Note
Would have liked to go to the army O event at Gullane, but today was as Monday was: A ton to do and not enough time to do it.
Big chunks of progress made re car and flat by end of a long day, so glad about that.
Big chunks of progress made re car and flat by end of a long day, so glad about that.
Tuesday Oct 5, 2010 #
7 AM
Run 40:00 [3]
shoes: Inov8 Mudroc 208
Not quite awake, but it needed to happen.
6 PM
Strength / Core (Pilates) 1:00:00
Not too tough tonight ... same exercises as everyone else.
Took a full hour to drive from town to longstone .... how can people do that everyday? Felt like a bag of knots by the time i got there.
No cycling due to spoke snapped on rear wheel of my bike .. need to sort this!
Took a full hour to drive from town to longstone .... how can people do that everyday? Felt like a bag of knots by the time i got there.
No cycling due to spoke snapped on rear wheel of my bike .. need to sort this!
Monday Oct 4, 2010 #
Note
Really busy day.
Didn't manage any training.
Had hoped to get a run in at ESOC social but wasn't to be as people round to view the flat; but made sure to make it to the 'social' itself.
Intentions of running after this were wishful thinking too .... knackered!
There went getting 5 days running in for the week.
Didn't manage any training.
Had hoped to get a run in at ESOC social but wasn't to be as people round to view the flat; but made sure to make it to the 'social' itself.
Intentions of running after this were wishful thinking too .... knackered!
There went getting 5 days running in for the week.
Sunday Oct 3, 2010 #
6 PM
Run 42:00
shoes: Adidas Kanadia TR
WOL and ILP
-walk to first bridge as usual,
-jog c 3 mins to park
-stretch for c 3 mins (esp calfs)
-3 laps, each with own 'theme'
[1: squat jumps at 4 corners of park, 2: Drills - Heel flicks, high knees, jousts etc, 3: Zig-zag intervals around double rows of trees]
-walk c 2 mins
-jog c 3 mins home
-walk to first bridge as usual,
-jog c 3 mins to park
-stretch for c 3 mins (esp calfs)
-3 laps, each with own 'theme'
[1: squat jumps at 4 corners of park, 2: Drills - Heel flicks, high knees, jousts etc, 3: Zig-zag intervals around double rows of trees]
-walk c 2 mins
-jog c 3 mins home
Flexibility 5:00 [1]
Saturday Oct 2, 2010 #
9 AM
Bike 29:00
shoes: Specialized Rockhopper
to pilates
slightly later than expected getting out of the house, so pulled the fastest spin to longstone yet.
slightly later than expected getting out of the house, so pulled the fastest spin to longstone yet.
Strength / Core (Pilates) 1:00:00
back to near full class of getting my own exercises.
A few tougher / more complicated than I've done before.
Spent about an hour afterwards talking with the instructor. Part of me wanted to dash away, but the main topic of how stress / busy lives / deadlines are bad for health were both interesting, and made me ask myself 'why' i wanted to dash away in the first place ... what was the big hurry?
A few tougher / more complicated than I've done before.
Spent about an hour afterwards talking with the instructor. Part of me wanted to dash away, but the main topic of how stress / busy lives / deadlines are bad for health were both interesting, and made me ask myself 'why' i wanted to dash away in the first place ... what was the big hurry?
11 AM
Bike 30:00
shoes: Specialized Rockhopper
home from longstone.
Pushed fairly constantly all the way, especially pullinf through lights and keeping up with cars.
An hour later than expected getting home, but actually (unlike usual when 'late') feeling more relaxed for it.
Pushed fairly constantly all the way, especially pullinf through lights and keeping up with cars.
An hour later than expected getting home, but actually (unlike usual when 'late') feeling more relaxed for it.
Flexibility 5:00 [1]
Friday Oct 1, 2010 #
7 AM
Run 35:00 [3]
shoes: Adidas Swoop 2
WOL and ILP
Feeling good for the hour of day.
Felt like I was going faster for less effort than a few weeks ago.
No watch with me so no proof of that.
First ever run in swoops without getting blisters ..... o-socks!
Feeling good for the hour of day.
Felt like I was going faster for less effort than a few weeks ago.
No watch with me so no proof of that.
First ever run in swoops without getting blisters ..... o-socks!
Flexibility 10:00 [1]
3 mins or so after W/U part of run
More once home
More once home