Training Log Archive: QuirkeyIn the 7 days ending May 11, 2008:
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Sunday May 11, 2008 #
Event: SOL 2
Strength / Core (Cardio) 25:00 [3]
shoes: Reebok Premier Lite
Took the precaution today of skipping the Scottish League O Event, as I've only had one day in the week of not running. Dont want to get injured now that i'm back on the go again. This is a big change from the old scheme of only running on alternate days.
Anyway, in the gym with the missus.
10 mins Cross trainer.
5 mins prone cycling.
10 mins rowing.
Anyway, in the gym with the missus.
10 mins Cross trainer.
5 mins prone cycling.
10 mins rowing.
Strength / Core 25:00 [3]
Selection of exercises from usual set, but some simplified for B.
Included bridge and wobble cushion sets.
Included bridge and wobble cushion sets.
Flexibility 20:00 [1]
Some after the cardio bit.
More (deeper) at the end of the session.
Upper back and shoulders a bit tight.
Calfs a bit achey after yesterday, especially towards the inside.
No surprise really after 'not getting around to' the proper stretching session i intended to do at home last night.
The wife says i've become addicted to this website.
I wouldnt disagree, but it could be worse .....eg porn / poker / porn poker ....
More (deeper) at the end of the session.
Upper back and shoulders a bit tight.
Calfs a bit achey after yesterday, especially towards the inside.
No surprise really after 'not getting around to' the proper stretching session i intended to do at home last night.
The wife says i've become addicted to this website.
I wouldnt disagree, but it could be worse .....eg porn / poker / porn poker ....
Note
Manged to remember to check Resting HR before getting up this morning so can now do revised training zones calcs.
RHR=50
MHR=186
WHR=136 : (Working Heart Rate : Max HR less Resting HR)
Calc. example : 70% = RHR + (70% of WHR) = 50+95.2 =145 bpm
Recovery Runs : 50-60%= 118-132
Easy / Long Runs: 60-70% = 132 - 145
Steady Runs : 70-80% = 145 - 159
Anaerobic Threshold Runs : 80-90% = 159 - 172
Found some interesting stuff on here. Session pace calculators and the like:
http://www.runningforfitness.org/
RHR=50
MHR=186
WHR=136 : (Working Heart Rate : Max HR less Resting HR)
Calc. example : 70% = RHR + (70% of WHR) = 50+95.2 =145 bpm
Recovery Runs : 50-60%= 118-132
Easy / Long Runs: 60-70% = 132 - 145
Steady Runs : 70-80% = 145 - 159
Anaerobic Threshold Runs : 80-90% = 159 - 172
Found some interesting stuff on here. Session pace calculators and the like:
http://www.runningforfitness.org/
Saturday May 10, 2008 #
Run warm up/down 20:00 [3]
shoes: Brooks Vapour
WU: Jog to/from WCs (a good distance south of assembly)
Then along the road to the start. A few mobilisation exercises.
WD: Jog back to start again from assembly to collect my sunnies (which i'd forgotten to take off before heading to the start in the first place, then left them with the nice folk there)
Then along the road to the start. A few mobilisation exercises.
WD: Jog back to start again from assembly to collect my sunnies (which i'd forgotten to take off before heading to the start in the first place, then left them with the nice folk there)
Orienteering race 24:16 [4] **** 3.0 km (8:05 / km) +155m 6:26 / km
shoes: Brooks Vapour
Scottish Sprint Championships - Sirling Old Town
Mens Open - 3.0k 155m 23 controls
NOW THAT WAS FUN....
5:45 down on the dual winners o.a.
Well done to Ross and Douglas on two very impressive performances.
I imagine Murray must be kicking himself having lost about 18s (according to winsplits) on a mistake for no 20 (within the arena area) and then losing the race by only 10s .... i feel his pain.... but it is the nature and the beauty of the game.
My Run:
Cleaner run than i have tended to have with these in the past. Had a number of minor errors of a few seconds each. Could have physically run alot faster, but considering the potential cost of errors I
decided to keep the run steady (physically) and within the limits of my navigation. Think i did that for the most part (which is why i've only given a 4 for Intensity).
No1 :Lost maybe 10s as i decided just to get going, go around the street rather than though the first building block. I hadnt gained enough visual info in the two-three seconds before decision time. May have gained from time spent glancing at controls further ahead on the map tho.
No 5: Six and two threes: went left, right was probably shorter, but at least i didnt hesitate. Made the decision and got on with it.
No 6: Hoped i'd be able to plan ahead more than i did but the closen route took a little more concentration than expected.
No 8: Unfortunately i chose the longer of the two main routes (with climb on mine).No idea ...maybe 15s lost?
No: 13 Speeding down the hill, i hadnt managed check all my info before arriving in the circle. Popped down the steps before realising ...'it's above me... doh' . 5-10s tops
No 14: Ran up steps closer to the building before spotting the control the other side of a 0.5m high wall. Could have cleared it easily, but decided on being polite (as there was a wedding party) i ran back around.
No 16: Hesitated a little, fumbling to re-set my map and didnt see the gap at the back of the church hall, so went down the street and up by a school / hotel. The other way would surely have been faster had i seen it.
The rest were fine but didnt spot the opening in the wall near 20.
This is definitely an area where planning ahead is of utmost importance as the complexity and extent of uncrossable walls demand such measures.
The event was a credit to those involved. Looking forward to the next one ....
Mens Open - 3.0k 155m 23 controls
NOW THAT WAS FUN....
5:45 down on the dual winners o.a.
Well done to Ross and Douglas on two very impressive performances.
I imagine Murray must be kicking himself having lost about 18s (according to winsplits) on a mistake for no 20 (within the arena area) and then losing the race by only 10s .... i feel his pain.... but it is the nature and the beauty of the game.
My Run:
Cleaner run than i have tended to have with these in the past. Had a number of minor errors of a few seconds each. Could have physically run alot faster, but considering the potential cost of errors I
decided to keep the run steady (physically) and within the limits of my navigation. Think i did that for the most part (which is why i've only given a 4 for Intensity).
No1 :Lost maybe 10s as i decided just to get going, go around the street rather than though the first building block. I hadnt gained enough visual info in the two-three seconds before decision time. May have gained from time spent glancing at controls further ahead on the map tho.
No 5: Six and two threes: went left, right was probably shorter, but at least i didnt hesitate. Made the decision and got on with it.
No 6: Hoped i'd be able to plan ahead more than i did but the closen route took a little more concentration than expected.
No 8: Unfortunately i chose the longer of the two main routes (with climb on mine).No idea ...maybe 15s lost?
No: 13 Speeding down the hill, i hadnt managed check all my info before arriving in the circle. Popped down the steps before realising ...'it's above me... doh' . 5-10s tops
No 14: Ran up steps closer to the building before spotting the control the other side of a 0.5m high wall. Could have cleared it easily, but decided on being polite (as there was a wedding party) i ran back around.
No 16: Hesitated a little, fumbling to re-set my map and didnt see the gap at the back of the church hall, so went down the street and up by a school / hotel. The other way would surely have been faster had i seen it.
The rest were fine but didnt spot the opening in the wall near 20.
This is definitely an area where planning ahead is of utmost importance as the complexity and extent of uncrossable walls demand such measures.
The event was a credit to those involved. Looking forward to the next one ....
Friday May 9, 2008 #
Orienteering 30:00 [3] ***
shoes: Asics Gel Trabuco
Edinburgh Old Town Map:
In light of my performance on Wednesday, decided my brain needed a little warm-up / technique refreshment in prep for tomorrow's Scottish Champs in Stirling.
Re-ran about 2/3 of the long course from the City Race.
Started at 19 and worked my way through the finish, start and up as far as 10 (which is opposite the office)
The intention was to keep it physically easy and mentally testing. This was the case for sure until about no 3 when i started to get carrying away with running speed and then loosing the navigation a bit.
Managed to make exactly the same error on 23 this time though i think i improved a few others.
Street map and google earth geeking might be in order later, to make up a little bit of the knowledge advantage the local posse will have..... not that i'm even near fit enough to have the slightest chance.
Surprisingly not sore at all after core work last night, just a tad tight in sides.
In light of my performance on Wednesday, decided my brain needed a little warm-up / technique refreshment in prep for tomorrow's Scottish Champs in Stirling.
Re-ran about 2/3 of the long course from the City Race.
Started at 19 and worked my way through the finish, start and up as far as 10 (which is opposite the office)
The intention was to keep it physically easy and mentally testing. This was the case for sure until about no 3 when i started to get carrying away with running speed and then loosing the navigation a bit.
Managed to make exactly the same error on 23 this time though i think i improved a few others.
Street map and google earth geeking might be in order later, to make up a little bit of the knowledge advantage the local posse will have..... not that i'm even near fit enough to have the slightest chance.
Surprisingly not sore at all after core work last night, just a tad tight in sides.
Run warm up/down 10:00 [3]
bout 5 either side of the O
Flexibility 5:00 [1]
time pressure to get back to the grind (work)
Thursday May 8, 2008 #
Note
Sooo feel like running again today.
I've enjoyed the last three days of it, but know I need to do something else to reduce risk of getting injured.
Maybe some core work and some non-impact cardio ?
I've enjoyed the last three days of it, but know I need to do something else to reduce risk of getting injured.
Maybe some core work and some non-impact cardio ?
Other 20:00 [3]
ahr:137 max:151 rhr:53 slept:6.5 shoes: Reebok Premier Lite
Stuck in work sorting out a messed up file untill after 7. Couldnt leave until it was sorted as saving the way it was would have made it useless and wasted most of todays work ....grrrrrr
Anyway, did Cross trainer (cross country ski style) in the gym.
Hr of 130-145 but in the still air indoor environment, the amount i was sweating , you'd think i was flat out or something.
Any more than 20 mins and i would have died from boredom... zzzz
Anyway, did Cross trainer (cross country ski style) in the gym.
Hr of 130-145 but in the still air indoor environment, the amount i was sweating , you'd think i was flat out or something.
Any more than 20 mins and i would have died from boredom... zzzz
Strength / Core 25:00 [3]
Even after this relatively short session, i'm expecting soreness tomorrow.
Flexibility 10:00 [1]
Added in a bit of fit-rolling on the quads / itb as they were slightly taught today.
Wednesday May 7, 2008 #
Orienteering race 54:21 [4] ***
ahr:159 max:182 slept:7.5 shoes: Asics Gel Trabuco
CATI at Dreghorn Barracks and Covenanters' Wood
'Surprise' course of 4 parts.
Blank map / Corridor / Normal-o / Score
'Surprised' myself with a series of seriosly big errors and then followed those with another series of smaller errors (whilst tempoarily under the influence of headless chicken syndrome). What an ASS!
The Course was lots of fun none the less. Felt Good not to be holding back. Fantastic sunny evening with lots of folk out.
Bit iffy on no 2, not being sure of which side of the fence to go. c40 secs.
Upon leaving 3 got confused and started doing the 'score' which was supposed to be at the end. Punched the wrong box for no 18 (so 18 was left blank) Didnt see 14 and 15 on the score and so proceeded to 'normal' 12, 11 ...wondered why people seem to be running the opposite direction ... hmm ... the realisation slowly dawned ... doh ...no 4 is practically the other end of the map by now ...so I decided to keep going round the 'wrong' way.
Realised the missing 14 and 15 i nabbed those before finishing.
Some of the controls were probably easier the 'wrong' way but as many of them were harder i think.
'Surprise' course of 4 parts.
Blank map / Corridor / Normal-o / Score
'Surprised' myself with a series of seriosly big errors and then followed those with another series of smaller errors (whilst tempoarily under the influence of headless chicken syndrome). What an ASS!
The Course was lots of fun none the less. Felt Good not to be holding back. Fantastic sunny evening with lots of folk out.
Bit iffy on no 2, not being sure of which side of the fence to go. c40 secs.
Upon leaving 3 got confused and started doing the 'score' which was supposed to be at the end. Punched the wrong box for no 18 (so 18 was left blank) Didnt see 14 and 15 on the score and so proceeded to 'normal' 12, 11 ...wondered why people seem to be running the opposite direction ... hmm ... the realisation slowly dawned ... doh ...no 4 is practically the other end of the map by now ...so I decided to keep going round the 'wrong' way.
Realised the missing 14 and 15 i nabbed those before finishing.
Some of the controls were probably easier the 'wrong' way but as many of them were harder i think.
Flexibility 10:00 [1]
Mostly after O race
Run warm up/down 5:00 [2]
shoes: Asics Gel Trabuco
WU jog between event start, litle boys room and back.
Didnt warm down as such as i was to busy talking to folk after the O race.
Did walk a good bit, to bus-stop and then from Princes St to Cannonmills.(Time not counted)
Didnt warm down as such as i was to busy talking to folk after the O race.
Did walk a good bit, to bus-stop and then from Princes St to Cannonmills.(Time not counted)
Tuesday May 6, 2008 #
Run warm up/down 20:00 [3]
From office round meadows and back to office.
Max HR Test (below) in middle of this.
Max HR Test (below) in middle of this.
Run intervals 8:00 [5]
ahr:174 max:186 slept:7.0
-
Q: Max Heart Rate ?
Theoretical: 220-age= 190
Test result=186
Did the classic MHR field test: 3 mins flat out, 2 mins jog, 3 mins flat out again.
The second one was Hell On Earth.
Had been glancing down every now and then, and only saw 182 on my watch, but it turns out i hit 186 !!!!
Thats weird in a way, cos that's what it was when i was training 'properly' for middle distance running in 1998 ...... i.e. my proper medal winning, kickin ass, probably never to be seen again hey day ....
(Does that mean equivalent fitness now would have my max as 176????)
Will need to check rested HR properly now too so i can re-calc all the training zones etc.
Q: Max Heart Rate ?
Theoretical: 220-age= 190
Test result=186
Did the classic MHR field test: 3 mins flat out, 2 mins jog, 3 mins flat out again.
The second one was Hell On Earth.
Had been glancing down every now and then, and only saw 182 on my watch, but it turns out i hit 186 !!!!
Thats weird in a way, cos that's what it was when i was training 'properly' for middle distance running in 1998 ...... i.e. my proper medal winning, kickin ass, probably never to be seen again hey day ....
(Does that mean equivalent fitness now would have my max as 176????)
Will need to check rested HR properly now too so i can re-calc all the training zones etc.
Flexibility 1:00:00 [2]
shoes: Bare Feet
Dont think i'll ever manage this sitting on your foot lark they want us to do for some of the poses.
Tonight I did feel supple compared to some folk there. (even though i've gone backwards in recent weeks)
Tonight I did feel supple compared to some folk there. (even though i've gone backwards in recent weeks)
Note
Bodyfat 12.3%
According to the technowhizbangdevice in the gym.
Have finally given in and ordered a month's supply of this whey protein stuff.
Just need to keep training to benefit.
According to the technowhizbangdevice in the gym.
Have finally given in and ordered a month's supply of this whey protein stuff.
Just need to keep training to benefit.
Monday May 5, 2008 #
Run 30:30 [3]
ahr:141 max:154 slept:7.0 shoes: Brooks Vapour
Easy AM run to Inverleith.
Stretched at the 15 minute mark and then reversed my route.
Much more comfortable after stretching. Seemd to take even less effort for the same low HR after stretching. Not sure why the reverse route took 30s longer though.
Stretched at the 15 minute mark and then reversed my route.
Much more comfortable after stretching. Seemd to take even less effort for the same low HR after stretching. Not sure why the reverse route took 30s longer though.
Flexibility 15:00 [1]
ahr:141 max:154 slept:7.0 shoes: Brooks Vapour
5 mins in park and more after run.
Muscles around pelvis are tight (after the last few days of relative inactivity)
Muscles around pelvis are tight (after the last few days of relative inactivity)
Flexibility 20:00 [3]
Whilst waiting about before being a model for massage photos .... dont ask