Training Log Archive: Quirkey

Attempt at a 'recovery' run, though i'm sure is was not really slow enough. Definitely not long enough to be a proper recoery run either, but hopefuly got some positive effect of recovering a little from yesterday's efforts anyway.
Didnt bother with watch or HRM so time is an estimate.
Surprisingly high proportion of talent about for 6:30 am

A few mins. about 5 into the run.
Remainder after, esp calfs.

Soles of feet not great. Outer part of L foot particularly stiff. R outer shin still tugging a little too.
They did loosen up during the run though.

Single legs squats 3 sets x 20 reps each leg (off the back of stepper with about 7 risers each side)
Single Leg Extensions 3x10 reps each leg (also one lighter set with both)
Sinlge Calf Raises: 3x15 reps each leg (off stepper with column for balance)
Single Hamstring Cable Curls 3x15 reps each leg (more of a skate-boarding motion than strictly curls)

Quads feeling it on extensions from preceeding squats.
Calfs needed stretching between sets.
Hamstrings not too strong.

Missed the start of the gym floor abs class so i didnt bother trying to join in.
Spent 10 mins on woble cushion exercises alone. In sock feet this time so a good deal more difficult to balance than with shoes on. A good way to go.
Really good abs workout. Increased the reps on most exercises. Made one or two slightly harder too. Was starting to shake by the end of plank series.

Would have liked more time to do more.
(esp would have liked to do more calfs, maybe fit rolling etc)

Weight 71.8kg
Body Fat 11.3%
Slow down on rate of progress re body composition probably due to both diet and cardio training quality reducing a bit in last 10 days or so.

Event: SOL 3
 

Event: Seven Hills Race
 

SOL3 at Devilla
25 of 41 on course 12 says a fair bit about my run and current fitness level.
(2nd of 5 in M21S comparitively shows that the few people doing that are generally even more unfit than me)

Felt like a good 'run', (in between walking alot of the felled bit that is ), even though I could rarely build up any speed. Devilla gets a lot of slack, but it's no-where near as bad as folk say.

Two main errors were about 2 mins or so each.
6: Overpaced trying to run around a green patch that turned out to be very runnable and then ended up fighting my way through the tiny bit of rhodendron to be found nearby.

11. Didnt check compass as i chose which one of two ditches to follow (when only one was mapped). Realised after maybe 100m that contours were now going the wrong way (up and not down on LHS). Ran back close to ditch junction to clear my head and got it right second time round.

4: Slightly lacking in confidence so was more careful with the leg, catching (ticking off) features as i went a little more. Wouldnt say it lost me time per se.

No significant amount of running for warmup / warm down today, though there was a half hour walk each way before / after.

Some before / after the O.
More at home in the PM

AM: stretch, fit roll, golf ball etc.
Plenty on Calfs and Hip Flexors.

2x10 lengths (25m) with some 'play time' between.
I'm a very bad swimmer, but might make a good diver since i spend more of my time closer to the bottom of the pool.

AM Run to Inverleith, 3 laps and back.
R knee aching a bit for first 5 mins.
R ankle not feeling the most stable its ever been.

Need more sleep and less things to have to do in the evenings.

Particular Focus on calfs. Wee bit extra on glutes. Feel like lots of body parts, (top to toe), need a good proper stretch / loosening out.
Fitrolled a bit.

Picked up new glasses today... perspective is very weird now.
DID'NT walk into any lamp posts on the way back to the office !!!!!

The instructor must have been feeling particularly energetic as we aparently got through the entire primary series in the 70 mins.
Getting through was more of a fumble for half the folk there on account of lacking ability to put ones leg behind ones head etc etc.
Going at a good pace after the first few rounds of sun salutations so i'm calling this one a 2 for effort cos i was fairly tired by the end.

Gave notice to cancel gym membership at end of the month.

Ache in R knee on walk to work similar to w/u cycle last night.
Not actually affecting movement .. just aware something is not quite right.

Having chalk this time made a big difference.
Confidence improved a lot.
Stormed through a number of grade 5 and even some 5+ routes.
Got within one or two holds of a few more 5+ and within a gnats whisker completing one on the 'bumpy' wall,....... grip fatigue getting the better of me a few times.
B was pleased too, getting the better of a few grade 4 routes.
Definitely more climbing in less time tonight for both of us.
Felt i was improving technique, and 'played' a bit with stuff i'd seen others do on boulders at the end.
Stretched this time, esp arms and upper back.

Felt like i was pushing myself more than recent sessions.

Few extra bits added for neck and uper back.
Spent a bit longer on Quads/ Hip flexors /Calfs / ankle flex.
Noticing that R hip is so much tighter than L.

10 mins from office to Braidburn Park
(edit: forgot to mention bit of an ache in R knee on that journey ... ok therafter)

15 mins on way home (not counting time freewheeling down dundas st whilst spluttering with grit being fired off the front wheel into my face)

Mini-Event for opening of new permanent course at Braidburn Park.

Did both courses as single loop (Andrews idea).
Course 2 - 7:50
Course 1 - 10:02

Pushing a wee bit on first loop, managing to mis-read control description for no 2 (went to South of thicket having practically run past the control post o the north side)
Edit: Feeling the back/hamstring exercises from this morning as these areas seemed to slow up half way through first loop.

Slowed to a cruise around on the second loop (course 1) and enjoyed it a bit more ... especially deliberately running through the burn.
Interesting control locations in some instances (esp course 1) required a bit of hunting for the post (i.e. not on any particular feature, never mind the ones mentioned in the control descriptions)

Fairly clear that the folk who put up the posts havent got the foggiest idea of what orienteering is about. Pity really.

In attempting to outsmart my busy schedule today i'd intended to do a 45 min run home from work.

Outsmarted myself instead by forgetting my frikin trainers...... so walked home instead....... grrrr

I can feel a double ender coming on Thursday, if not tomorrow even, to make up for that.