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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quirkey

In the 7 days ending Jun 2, 2008:

activity # timemileskm+m
  Orienteering2 2:30:45 5.78 9.3 495
  Climb1 2:00:00
  Run3 1:20:07 4.2 6.76
  Flexibility4 1:15:00
  Walk1 1:00:00
  Strength / Core1 55:00
  Total6 9:00:52 9.98 16.06 495
averages - sleep:7.9 rhr:52

» now

Monday Jun 2, 2008 #


Didnt sleep enough. So feeling exceptionally dead brained all day, but worsening into the afternoon.

EDIT: Intended to catch the 'social' bit of tonghts club activity but didnt get there in the end... :(

Strength / Core (Weight Machines) 30:00 [4]
slept:6.5 shoes: Reebok Premier Lite

Way too many people in the gym for my liking. I ended up doing exercises in completely opposite order to the reccomended, just so i didnt have to wait around too long. Frustrating to see that as often as not, folk were either doing exercises completely incorrectly, or using them for something else altogether eg stretching legs off a shoulder press machine or using the squat rack when doing dead lifts .... Its not as if there arent any staff to tell folk what to do. Must have been about ten PTs on the gym floor !

Could go into my opinion of those folk who seem to come into the gym just to go on treadmills but then i'd really be getting a rant on.

Training supposed to be about getting rid of tension, not making it worse.
Alot to be said for outdoors stuff in that respect.

Anyway, here's the training......Usually warm up mini-set (light), then 2 sets x20 reps(medium wt) followed by one set x10 reps (heavy)

Pecs: Incline Press
Lats : Seated Row and Wide Grip Pull Down.
Quads : Leg Extension (particularly top 45deg to focus on inner parts)
Hamstring / Glutes: Incline Squat (inc one set each side of single leg)

Strength / Core 25:00 [4]

Tried to do some different exercises than usual for various core muscles.
eg Face down with fit-ball for hip flexors
Less on back than usual but more on abdomen.
Couldnae find either cushion to do wobble exercises .... grrrr
Tried to balance (kness) on fitball but was absolutely hopeless!

Flexibility 20:00 [1]

10 mins AM (inc fit roll - easing compared to last night)
10 min in Gym after workout.

Sunday Jun 1, 2008 #

Event: ESOC Long-O

Orienteering race 1:29:45 [5] 9.3 km (9:39 / km) +495m 7:37 / km
slept:8.5 shoes: Inov8 Mudroc 208

ESOC Long-O Pentland Hills
Weather forecast for rain was disbelieved in morning sun.
Decided on the short to minise risk of inflaming r leg niggles.
Carried a bag 'for practice'

Did my usual, run into an open area, look down at the 'white' on my harvey's map and ask "where the f*#k are the trees that are supposed to be here" ...... doh

Duff route choice on no1 partly as result of self-confusion above.
Didnt realise at the time but now looking over the map. i made seriosly duff route choices on half the total number of legs...

Rain was starting to come on by the end, and was absolutely pelting it in no time after that.

On the positive side, fitness must be on the way back despite navigational blunders. Third place of 28 finishers.

Run warm up/down 10:00 [2]
shoes: Inov8 Mudroc 208

Jog to avoid legs tightening too much after o.
(walked to start so not logged)

Saturday May 31, 2008 #

Orienteering (Shadowing) 1:01:00 [3] ***
ahr:137 max:167 rhr:52 slept:8.5 shoes: Brooks Vapour

Local Orienteering Event @ Gullane Dunes.

Decided i needed a means of making sure i did'nt run too fast and knacker myself before the Long-o tomorrow. (Something inside makes we always want to run faster). So shaddowed Tyler around on the Score course.
Stopped/slowed for a few secs every now and then to explain / remind about some navigation theory, but generally cruising along a reasonable pace (about what i wanted). Closer to the end i took the lead, attempting to show 'this is how it's done' saying aloud what my though processes were along the way.

Tyler seemed to get a lot out of the session. Might not be a bad idea for me to do more of this (at local events) in my role as coach.

Not even that bad in terms of technical training for me either actually (besides refreshing coaching skills ) as i needed to be on top of map position, running direction etc nearly all the time.

Flexibility 20:00 [1]

Some at home in the AM (inc fit roll on itb etc)
Remainder after O

Friday May 30, 2008 #

(rest day)

Morning Podiatrist session resulted in small adjustments to my orthotics (esp RHS). Told me it should sort my knee / itb out within a few weeks (as long as i keep stretching as well of course)

Was originally planning to hit the 6pm Yoga class at the gym, but decided to 'go for one' after work. I did have one (nonalco) but soon enough noticed i'd forgotten about time, being engrossed in banter, and was too late to get to the class on time.

Sat there for ages to-ing and fro-ing in my mind. If i went training i'd feel bad about not socialising enough, and if i stayed, i'd feel guilty about not training ..... not a very healthy dilema!

Eventually convinced myself to leave in order to go do some core/strength stuff at the gym .... but ended up at home.....somehow therefore not really doing either .... doh

Thursday May 29, 2008 #

Walk 1:00:00 [1]
(rest day)

Twas such lovely evening i decided to skip the planned Yoga class and instead headed to Flotterstone for a walk up Turnhouse etc with the missus.

Had crackers and cheese picnic sitting at the top whilst taking in the wonderful scenery (especially northwards to distant waters and even more distant mountains).

Wednesday May 28, 2008 #

Run race (Meadow Mile) 5:37 [5] 1.0 mi (5:37 / mi)
ahr:166 max:176 shoes: Asics Gel Trabuco

Nearest thing to a Race / Time Trial I've done in ages.
Official time may be slower as i waited at the back to let the 'real' runners off and only started my watch when crossing the start line. Time was about 45 seconds slower than PB (set a few years ago)

Could feel tightness in R Glute during the race. Not enough speed in my legs to even try sprint finish. Being conservative i'd estimated that i'd end up something like 5:15 to 5:20, so slightly disapointed at just how unfit i actually am.

On the positive side: At least Vdot thinks I'm sub 40 for 10k

Need to add some shorter stuff into training if i'm going to do justice to any race of 5k or under.

Would like to do Carnethy 5 and Turnhouse Hill Race next month, but i'm back to planning/ running club o-training stuff on Wednesdays. I wonder if the 'crew' would go for those at all....

Run warm up/down 35:00 [3]
max:155 shoes: Asics Gel Trabuco

WU from office to jaw bone for race reg.
Jog to start, back and forth etc
WD back to reg hut, meadows to flat (with backpack)

Flexibility 25:00 [1]

AM 10mins before work
Remainder between Pre-Race and at Home after.
Glute, Quad and outer shin on RHS a bit tight.

Tuesday May 27, 2008 #

Run 29:30 [2] 3.2 mi (9:13 / mi)
ahr:140 max:150 slept:8.0 shoes: Brooks Vapour

Am Jog to Inverleith Park, 2 laps and back.
Keeping between 60-70%
Only started to feel 'relaxed' after about 20mins
Included a few mobilisation exercises as i went (knee lift, heel lift, long strides, sideways 'jousting' etc all in an effort to improve gait efficiency) Realised i've not been doing these exercises on easy runs near as much as i used to.

Flexibility 10:00 [1]

Climb 2:00:00 [1]
shoes: Climbing Shoes (hired)

Feeling a bit tired in the afternoon; Maybe a result of no usual coffee in the morning.
Good climbing. Managed a few 4+ routes, tho one of the '3' routes just stumped me!
Discovered that watching other folk is good for learning new techniques.

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