Training Log Archive: QuirkeyIn the 7 days ending Jan 26, 2009:
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Monday Jan 26, 2009 #
Run warm up/down 15:00 [3]
shoes: Asics Gel Trabuco
from work to Commy Pool
Strength / Core (Circuits) 50:00 [3]
shoes: Reebok Premier Lite
Got to the Commy about 15 mins before the class was due to start only to be told it was full .... what? full? it's never been full before!
Decided to go into the gym instead, but then that turned out to be utterly jammers (tis the 'silly' season, where the enthusiastic and well meaning resolutions of lifestyle changes are being played out; which unfortunately in most cases are ultimately doomed to failure....pity really)
Anyway, pissed off with that i decided i'd just head home, but went past the desk to 'book' for next week only to be told there was now space in the circuits class.
Delighted, i almost skipped my way to the gp room (and only missed the first 2-3 mins or warm-up too) .....sweet!
Turned out to be tough session.
eg 55 seconds of each of push-ups / triceps dips / shoulder press al with your partner pushing down on you ..... cos 55 seconds of the straight exercise is just not hard enough ...eh??????
Most muscle groups in pairs of stations too.
Bet the upper torso will be feeling that for a day or two.
Definitely feeling stronger on the legwork though.
Decided to go into the gym instead, but then that turned out to be utterly jammers (tis the 'silly' season, where the enthusiastic and well meaning resolutions of lifestyle changes are being played out; which unfortunately in most cases are ultimately doomed to failure....pity really)
Anyway, pissed off with that i decided i'd just head home, but went past the desk to 'book' for next week only to be told there was now space in the circuits class.
Delighted, i almost skipped my way to the gp room (and only missed the first 2-3 mins or warm-up too) .....sweet!
Turned out to be tough session.
eg 55 seconds of each of push-ups / triceps dips / shoulder press al with your partner pushing down on you ..... cos 55 seconds of the straight exercise is just not hard enough ...eh??????
Most muscle groups in pairs of stations too.
Bet the upper torso will be feeling that for a day or two.
Definitely feeling stronger on the legwork though.
Run 25:00
shoes: Asics Gel Trabuco
From Commy Pool to Cannonmills with a few mini detours thrown in.
(eg decided to once and for all, go see where that ramp up by the west side of St James goes....... past the back of Bus Station as suspected.)
Being slightly cream crackered from the circuits it took a fair bit of effort to keep moving early on, but it gradually got easier and dropped the effort levels accordingly.
(eg decided to once and for all, go see where that ramp up by the west side of St James goes....... past the back of Bus Station as suspected.)
Being slightly cream crackered from the circuits it took a fair bit of effort to keep moving early on, but it gradually got easier and dropped the effort levels accordingly.
Flexibility 10:00 [1]
5 immediately after circuits
then another 5 once home.
Forearms feeling tight (esp right)
Outer edge of calfs feeling it too.
Both been like this a wee bit for several days.
Lots of ankle / wrist rotations required.
then another 5 once home.
Forearms feeling tight (esp right)
Outer edge of calfs feeling it too.
Both been like this a wee bit for several days.
Lots of ankle / wrist rotations required.
Sunday Jan 25, 2009 #
Run 30:00 [2]
slept:9.0 shoes: Brooks Vapour
Decent sleep for a change.
Lots to get done so opted to save time by doing a short easy run instead of the SoSOL at Holyrood.
Brought map from last years Scottish Champs (Tolluckriosk) to read for a saunter along Water of Leith, 2 laps of Inverleith and back again.
Surprised by how much of that course i'd forgotten. But definitely think this is a good thing to do on easy runs ...... besides, absorbing info from the map is the definitely the weakest part of my 'O'......"practice makes perfect" etc
Other Shoes at work, so couldn't do the usual shoe rotation thing.
Lots to get done so opted to save time by doing a short easy run instead of the SoSOL at Holyrood.
Brought map from last years Scottish Champs (Tolluckriosk) to read for a saunter along Water of Leith, 2 laps of Inverleith and back again.
Surprised by how much of that course i'd forgotten. But definitely think this is a good thing to do on easy runs ...... besides, absorbing info from the map is the definitely the weakest part of my 'O'......"practice makes perfect" etc
Other Shoes at work, so couldn't do the usual shoe rotation thing.
Climb ((Instructed)) 1:00:00 [1]
shoes: Scarpa - Vision
Mostly standing about, watching B during 'her' climbing lesson, though did get a few short runs myself. Turns out that 'technically' speaking i'm not much better a climber than her .... just stronger, more flexible and less afraid of heights.
Climb 1:00:00
shoes: Scarpa - Vision
Practicing the balance and movement exercises the instructor gave us.
Mostly about using legs alot more and hands alot less
Some 'no-hands' .... very difficult!!
Lots of 'One-hand-only' (including to the top of the novice wall on the RHS)
Finished off by clearing a nearby grade 6a route ..... not easy to apply previous lessons to this due to slight overhang.
Will try to incorparate the exercises as standard drills in future warm-ups.
Mostly about using legs alot more and hands alot less
Some 'no-hands' .... very difficult!!
Lots of 'One-hand-only' (including to the top of the novice wall on the RHS)
Finished off by clearing a nearby grade 6a route ..... not easy to apply previous lessons to this due to slight overhang.
Will try to incorparate the exercises as standard drills in future warm-ups.
Flexibility 10:00 [1]
Saturday Jan 24, 2009 #
Event: EUOC Burns Weekend
Bike 20:00 [2]
Light enough effort to Commy Pool
Run 10:00
shoes: Brooks Vapour
Jog to start of CIty Race plus jogging on the spot waiting to start.
Orienteering race 50:59 6.3 km (8:06 / km)
spiked:28/29c shoes: Brooks Vapour
EUOC Edinburgh City Race (Long)
Oh Yes!
Enjoyed this even more than last year.
Had a really clean run (for me), with only error as such having misread the description for 6 so maybe lost 20s tops there.
Could possibly have shaved time off 3-4 by leaving 3 heading south first. (Route gadget and splits will tell the tale about route choice on other legs)
Otherwise maybe small 5-10s hesitations on a few.
Deliberately 'running' slower than i could have generally (say effort 3) but speeding up on longer legs i'd simplified (so effort 4 for 9-10, 12-13, 16-17 and most of 20-21) and pushing into 'top gear' for part of 20-21 and final few legs.
Not a hope in hell of catching the likes of Spongey in this lifetime (sub 40 mins.... what a performance !) but think there's still the slight most remote hope of somehow closing the gap on AndrewD !!!!! (c. 5 mins up)
Oh Yes!
Enjoyed this even more than last year.
Had a really clean run (for me), with only error as such having misread the description for 6 so maybe lost 20s tops there.
Could possibly have shaved time off 3-4 by leaving 3 heading south first. (Route gadget and splits will tell the tale about route choice on other legs)
Otherwise maybe small 5-10s hesitations on a few.
Deliberately 'running' slower than i could have generally (say effort 3) but speeding up on longer legs i'd simplified (so effort 4 for 9-10, 12-13, 16-17 and most of 20-21) and pushing into 'top gear' for part of 20-21 and final few legs.
Not a hope in hell of catching the likes of Spongey in this lifetime (sub 40 mins.... what a performance !) but think there's still the slight most remote hope of somehow closing the gap on AndrewD !!!!! (c. 5 mins up)
Bike warm up/down 20:00
Easy Cycle home enjoying the blue skies, sunshine and sights of this beautiful city.
Flexibility 10:00 [1]
Less than structured stretching in between other stuff at home.
Rough under-estimate of time
Rough under-estimate of time
Friday Jan 23, 2009 #
Note
(rest day)
Had a half plan to hit the gym for a light session before work but forcing the early start on tired brain and body just wasnae gonae work out.
Rest prior to tomorrows city race was no harm.
Dont usually do 'tapering' for O-races, so will be interesting to see how strong i feel.
Had been looking forward to a lecture in the evening, but they changed the venue without advertising it properly. Grrrr. Wasnt the only one as there was half a dozen students floating about looking for it too. Too late to get to the other venue in decent time once we found out (even counting the traditional ten minute rule)
Was well annoyed, so eventually cheered myself up by purchasing some travel books and a big map!
Rest prior to tomorrows city race was no harm.
Dont usually do 'tapering' for O-races, so will be interesting to see how strong i feel.
Had been looking forward to a lecture in the evening, but they changed the venue without advertising it properly. Grrrr. Wasnt the only one as there was half a dozen students floating about looking for it too. Too late to get to the other venue in decent time once we found out (even counting the traditional ten minute rule)
Was well annoyed, so eventually cheered myself up by purchasing some travel books and a big map!
Thursday Jan 22, 2009 #
Run (Terrain) 1:00:00 [3]
ahr:135 max:160 slept:7.5 shoes: Inov8 Mudroc 208
Interlopers Terrain run from Harlaw.
Cold in exposed parts, especially in the first half of the run which was at quite a slow pace. All 4 of us picked up pace in the second half and I started trying to run off the path where i could. This felt like good training of balance, knee lift (over heather) ankle strength and flexibility etc.
Not sure what the distance was supposed to be but expect it was less than 10k.
Cold in exposed parts, especially in the first half of the run which was at quite a slow pace. All 4 of us picked up pace in the second half and I started trying to run off the path where i could. This felt like good training of balance, knee lift (over heather) ankle strength and flexibility etc.
Not sure what the distance was supposed to be but expect it was less than 10k.
Wednesday Jan 21, 2009 #
Run warm up/down 20:00 [2] **
shoes: Brooks Vapour
EOT Session
10 mins jog either way from flat to Victoria Park and back (either side of main o-session)
Practice of map reading on the run (jog) on the way out.
Seemed to be a good way of slowing down the folk that usually run their 'warm-up' at too fast a pace.
10 mins jog either way from flat to Victoria Park and back (either side of main o-session)
Practice of map reading on the run (jog) on the way out.
Seemed to be a good way of slowing down the folk that usually run their 'warm-up' at too fast a pace.
Orienteering (EOT training) 20:00
shoes: Brooks Vapour
Joined in with the others in running another Jigsaw / bingo / map memory type exercise similar to the one at Bonaly a few months ago. planned it with a different, more difficult map this time (Culbin) with increased grid size of 35 squares to match up.
Average result seemed to be about half the squares within the 20 min limit. (no full houses, unlike last time). However, one of the 4 map sites was about twice as far away so more time spent running to that one.
Seemed to be thoroughly enjoyed by all this time too.
The signs of appreciation made the preparation time worth it.
Average result seemed to be about half the squares within the 20 min limit. (no full houses, unlike last time). However, one of the 4 map sites was about twice as far away so more time spent running to that one.
Seemed to be thoroughly enjoyed by all this time too.
The signs of appreciation made the preparation time worth it.
Tuesday Jan 20, 2009 #
Bike 12:00 [3]
slept:8.0
To work
Legs feeling better than yesterday morn.
R glute has not loosened much.
Feeling more life like today generally. Good enough to resist a morning caffeine kick start.
'Normal' amount of sleep last night likely to have helped.
Legs feeling better than yesterday morn.
R glute has not loosened much.
Feeling more life like today generally. Good enough to resist a morning caffeine kick start.
'Normal' amount of sleep last night likely to have helped.
Run warm up/down 20:00 [2]
shoes: Asics Gel Trabuco
Lunch Hour
5 WU to meadows
15 WD round part of, and back to work from meadows
5 WU to meadows
15 WD round part of, and back to work from meadows
Run tempo 20:00 [4]
ahr:167 max:172 slept:8.0 shoes: Asics Gel Trabuco
Tempo session round a very muddy Meadows.
Needed to alternate from grass on one side side of perimeter path to the other as i went in order to stay on grass but to avoid the worst of the bogs.
Been a few months since doing one of these sessions. Partly forgot just how much effort they take.
Needed to alternate from grass on one side side of perimeter path to the other as i went in order to stay on grass but to avoid the worst of the bogs.
Been a few months since doing one of these sessions. Partly forgot just how much effort they take.
Flexibility 5:00 [1]
Quads tight/stiff today.
Glutes improved.
Glutes improved.
Bike 10:00
Only really needed to work heading up grassmarket, victoria st, g4 bridge.
On form with balance at red lights!
On form with balance at red lights!