Training Log Archive: QuirkeyIn the 7 days ending Apr 2, 2013:
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Tuesday Apr 2, 2013 #
7 AM
Run 30:00
shoes: Vibram 'Bikila'
r6 to hannell st crossing and back.
dull ache in r knee early on, but eased after a few rounds of reminders re posture etc.
barefoot from start of islington park, then vibrams back on a few hundred m after turn around.
dull ache in r knee early on, but eased after a few rounds of reminders re posture etc.
barefoot from start of islington park, then vibrams back on a few hundred m after turn around.
Flexibility 20:00 [1]
lots of calf stretches (L bent leg stretch feeling v needed)
some quads, hips flexors and hamstrings.
Will need to do more later.
some quads, hips flexors and hamstrings.
Will need to do more later.
4 PM
Note
Chiropractor check up.
High rate of cracks/crunches per minute!
As suspected, pelvis in particular will need a few hits to get it back to pain free optimal alignment.
Feeling taller and more stable walking out the door.
Some mild discomfort sitting whilst driving later.
High rate of cracks/crunches per minute!
As suspected, pelvis in particular will need a few hits to get it back to pain free optimal alignment.
Feeling taller and more stable walking out the door.
Some mild discomfort sitting whilst driving later.
8 PM
Flexibility (Power Yoga) 1:00:00
shoes: Bare Feet
Rebeka's new class at Balance Mayfield.
Not many people and most seemed to be relatively rookie.
Music from adjacent gym space and air-con noise not great for class vibe.
However, class time probably better than usual Friday slot (means I'd get more useful study / research time in my week), so might stick with it for a while.
Also, well equipped gym (and closer to home) may warrant more frequent visits.
Not many people and most seemed to be relatively rookie.
Music from adjacent gym space and air-con noise not great for class vibe.
However, class time probably better than usual Friday slot (means I'd get more useful study / research time in my week), so might stick with it for a while.
Also, well equipped gym (and closer to home) may warrant more frequent visits.
Monday Apr 1, 2013 #
10 AM
Bike 1:15:00
shoes: Specialized Rockhopper
Via Fernleigh track to Belmont with Bruce and Liz.
12 PM
Bike 1:30:00
shoes: Specialized Rockhopper
Back from Belmont (after Coffee).
Kept a good consistent pace up when grinding our way up the long incline to Glenrock. Started to get numb feet between redhead and Whitebridge. Eased when I put foot straps on and put some upwards pressure on pedals.
The oldies are much fitter than the last time we did this ride!!
Kept a good consistent pace up when grinding our way up the long incline to Glenrock. Started to get numb feet between redhead and Whitebridge. Eased when I put foot straps on and put some upwards pressure on pedals.
The oldies are much fitter than the last time we did this ride!!
2 PM
Flexibility 20:00 [1]
Glutes needing it .... esp. Right glute med. which had been feeling yesterdays short strength session.
Sunday Mar 31, 2013 #
10 AM
Strength / Core 30:00
Push ups (18, 18, 16, 16, 35)
SL squats [clearly much weaker on R side]
100's
Bridges (plus S.L. variations etc)
Roll ups
Fondas (easiest they've felt for a while)
Note: Lower back, hips, pelvis gradually more achey as the days and weeks go by. Aware or excessive pelvic tilt when I wake in the mornings. Definitely feels worth spending time (any money) on chiro check-up.
SL squats [clearly much weaker on R side]
100's
Bridges (plus S.L. variations etc)
Roll ups
Fondas (easiest they've felt for a while)
Note: Lower back, hips, pelvis gradually more achey as the days and weeks go by. Aware or excessive pelvic tilt when I wake in the mornings. Definitely feels worth spending time (any money) on chiro check-up.
12 PM
Bike 1:00:00 [1]
shoes: Specialized Rockhopper
Lazy saunter either side of lunch in Honeysuckle.
Saturday Mar 30, 2013 #
8 AM
Run warm up/down 20:00 [3]
shoes: Vibram 'Bikila'
Easy jaunt to Carrington.
Barefoot to RSPCA
Barefoot to RSPCA
Run race 18:14 [5] 5.0 km (3:39 / km)
shoes: Vibram 'Bikila'
Parkrun 5k
Awesome morning. Sunshine, perfect temp, slightest breeze. A bit longer than usual standing listening to intros etc before the race, but didn't stiffen up too much.
New km markers out. Seemed to be doing well at 1km (3.33). Ahead of a few I'm sure I've never been ahead of. Kept working during km no 2 then syarted ti tire so just hung on for a while. Tried to work with the guy nearest me on the final km when we realised a decent time was still on the cards.
He pulled away on the run in, but still chuffed to beat my previous 5km pb by a massive 35 secs!
Awesome morning. Sunshine, perfect temp, slightest breeze. A bit longer than usual standing listening to intros etc before the race, but didn't stiffen up too much.
New km markers out. Seemed to be doing well at 1km (3.33). Ahead of a few I'm sure I've never been ahead of. Kept working during km no 2 then syarted ti tire so just hung on for a while. Tried to work with the guy nearest me on the final km when we realised a decent time was still on the cards.
He pulled away on the run in, but still chuffed to beat my previous 5km pb by a massive 35 secs!
9 AM
Run 22:00 [2]
shoes: Vibram 'Bikila'
V easy home after noticing a water blister had formed in mid sole of R foot during the race.
10 AM
Flexibility 10:00 [1]
Mostly Glutes
5 PM
Flexibility 30:00
hip flexors (incl spiky ball), hamstrings, glutes
Friday Mar 29, 2013 #
Event: Easter 2013
4 PM
Bike 30:00 [1]
shoes: Beta Bike
Casual loop through Carrington with Bruce, Liz & B
5 PM
Run 45:00
shoes: Bare Feet
Easy jaunt.
Barefoot to Hannell St crossing, vibrams on via gravel path through carrington, barefoot again from Source cafe to home.
Barefoot to Hannell St crossing, vibrams on via gravel path through carrington, barefoot again from Source cafe to home.
Flexibility 5:00 [1]
8 PM
Flexibility 10:00 [1]
hip flexors and quads
Thursday Mar 28, 2013 #
7 AM
Run 25:00 [3]
shoes: Vibram 'Bikila'
to gym with backpack.
Late leaving so shorter than intended.
Calfs not 100% happy with extra load.
Late leaving so shorter than intended.
Calfs not 100% happy with extra load.
Strength / Core (Pilates Reformer) 45:00
Talked Jo into doing the class.
First time in Jess' class in a while, so I'd forgotten how she encourages the fitter folk to push themselves a bit harder.
First time in Jess' class in a while, so I'd forgotten how she encourages the fitter folk to push themselves a bit harder.
Wednesday Mar 27, 2013 #
7 AM
Note
slept:4.0
Didn't get away from concert hall until after midnight (after V. Awesome Gig!)
Half hour walk to car, plus 2.5 hours tiring driving home, 4 hours sleep.
May be a long day today!
Half hour walk to car, plus 2.5 hours tiring driving home, 4 hours sleep.
May be a long day today!