Training Log Archive: QuirkeyIn the 7 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Event: ESOC Sprint O
Orienteering race (ESOC Sprint Prologue) 16:42 [5] 2.9 km (5:46 / km) +20m 5:34 / km
shoes: Inov8 Mudroc 208
Lots of Fun Fun Fun, in the (almost) Sun
Great feeling to be moving at speed with map in hand.
Slightly overshot 4 ... lost 20s
5: Probably lost a few secs taking the longer way round OOB (balancing advantage of seeing a little of the terrain near 6 and 7 in advance)
7: Fastest Split (well joint with 2 others) wooo!
11 : Lost concentration after catching (almost) Mr Murphy and made a hash of absolutely everything inside the circle of 11 ... overshot, turned wrong way, duff relocation, 90deg ACW on exit .... head spinning stuff .. Lost 1 min 20s
12: lost 20s (error leaving 11)
(Error time estimates from winsplits by comparison with those around my OA time / placement.)
24th of 67 for this race ..... not great
Great feeling to be moving at speed with map in hand.
Slightly overshot 4 ... lost 20s
5: Probably lost a few secs taking the longer way round OOB (balancing advantage of seeing a little of the terrain near 6 and 7 in advance)
7: Fastest Split (well joint with 2 others) wooo!
11 : Lost concentration after catching (almost) Mr Murphy and made a hash of absolutely everything inside the circle of 11 ... overshot, turned wrong way, duff relocation, 90deg ACW on exit .... head spinning stuff .. Lost 1 min 20s
12: lost 20s (error leaving 11)
(Error time estimates from winsplits by comparison with those around my OA time / placement.)
24th of 67 for this race ..... not great
Orienteering race (ESOC Sprint Chase) 16:57 [5] 2.7 km (6:17 / km) +20m 6:03 / km
shoes: Inov8 Mudroc 208
Fun .. almost as much fun as first race ... if not for the even bigger mistakes.
1: Went far side of thicket after my turn off path and drawn too far west distracted by others.
2. Punched a different control to c 60m to W, but realised.
6. Made a 'donkey' of this. Tried to simplify by trying to bounce off path to north, then couldnt see the minor path i wanted and went off 90deg ACW until almost hitting No 8. ... lots of faffing.. found 7 then doubled back to 6.
Succesfully distracted a few others during this time.
7 fastest split ... no suprise
25th of 62 for this race.
21st Overall .....Again, not great. Not least considering how many folk are away to the British.
1: Went far side of thicket after my turn off path and drawn too far west distracted by others.
2. Punched a different control to c 60m to W, but realised.
6. Made a 'donkey' of this. Tried to simplify by trying to bounce off path to north, then couldnt see the minor path i wanted and went off 90deg ACW until almost hitting No 8. ... lots of faffing.. found 7 then doubled back to 6.
Succesfully distracted a few others during this time.
7 fastest split ... no suprise
25th of 62 for this race.
21st Overall .....Again, not great. Not least considering how many folk are away to the British.
Run 15:00 [2]
shoes: Inov8 Mudroc 208
Warm ups before races
Flexibility 15:00 [1]
5 after second o race
10 at home later
Upper back still achey...... Yoga again tomorrow perhaps
Knee seems a little better
10 at home later
Upper back still achey...... Yoga again tomorrow perhaps
Knee seems a little better
Friday Feb 27, 2009 #
Orienteering 37:00
shoes: Asics Gel Trabuco
Edinburgh Old Town
Lunchtime Reci of potential control sites for next weeks training session.
Nice to discover little places I've never been before.
R knee a wee bit achey under kneecap... so hopefully not a return of old Condramalacia Patellae
Lunchtime Reci of potential control sites for next weeks training session.
Nice to discover little places I've never been before.
R knee a wee bit achey under kneecap... so hopefully not a return of old Condramalacia Patellae
Flexibility 20:00 [1]
5 in AM
5 after run
10 more in PM
Keep forgetting to record AM stretch ...
5 after run
10 more in PM
Keep forgetting to record AM stretch ...
Thursday Feb 26, 2009 #
Strength / Core 45:00 [1]
shoes: Reebok Premier Lite
Easy session,
Being 'P.T.' for the missus.
V surprised at how much attention we got when doing core work (with Fit-ball, medicine balls etc)
.. then again, (as is unfortunately too often the case), not convinced there were many folk there who had a clue..
Being 'P.T.' for the missus.
V surprised at how much attention we got when doing core work (with Fit-ball, medicine balls etc)
.. then again, (as is unfortunately too often the case), not convinced there were many folk there who had a clue..
Flexibility 10:00 [1]
Upper back still giving some grief.
Little bit of an ache in R knee joint
Little bit of an ache in R knee joint
Wednesday Feb 25, 2009 #
Run 18:00 [4]
shoes: New Balance 859
Grassmarket to East Craiglockhart Hill for O training
Had to 'put the foot down' a bit, despite bag on back as delayed getting out of office. ..... you know the "just a quick question...." type of delay ....
Had to 'put the foot down' a bit, despite bag on back as delayed getting out of office. ..... you know the "just a quick question...." type of delay ....
Orienteering 25:12 [5] 3.2 km (7:52 / km)
shoes: Inov8 Mudroc 208
Think it was 3.2 km Mr B said it was (?)
Handicapped race with most folk's start time based on an estimate of their mins/km speed on this type of terrain.
By default i was the last person out (since Andy wasnt there and Richard not running) so had the entire pack to chase down ..... psychologically this was massively motivating.
Having glimpsed Shug a few times, i was starting to worry, until about no 10 when i actually started catching people. Passed a good few up the hill via 11 and just pulled away from Les with 1 control to go.
As Richard said to Rona .. they're always fun when you 'win' .... how true!
Very good format, as this is the closest thing to 'head to head' we can do in light of mixed abilities within the regular group. I can see this one cropping up again ......
Handicapped race with most folk's start time based on an estimate of their mins/km speed on this type of terrain.
By default i was the last person out (since Andy wasnt there and Richard not running) so had the entire pack to chase down ..... psychologically this was massively motivating.
Having glimpsed Shug a few times, i was starting to worry, until about no 10 when i actually started catching people. Passed a good few up the hill via 11 and just pulled away from Les with 1 control to go.
As Richard said to Rona .. they're always fun when you 'win' .... how true!
Very good format, as this is the closest thing to 'head to head' we can do in light of mixed abilities within the regular group. I can see this one cropping up again ......
Run 28:00 [4]
shoes: New Balance 859
Change of top and partly re-fueled .... Run from E Craig lockhart to Cannonmills with bag (feeling heavier than before)
http://www.gmap-pedometer.com/?r=2588355
Welcomed home by being likened to a wet dog (!)..... must have trained as hard as felt i did in that case.
http://www.gmap-pedometer.com/?r=2588355
Welcomed home by being likened to a wet dog (!)..... must have trained as hard as felt i did in that case.
Flexibility 30:00 [1]
AM 10 mins Overall stretches incl upper body
PM C 20 mins ..... once 'wet dog' became a freshly showered human.....
Esp Calfs, quads, glutes as tight after tonights efforts
Fit rolled both quads / itbs and eased out soles of feet with golfball.
Upper back still achey
PM C 20 mins ..... once 'wet dog' became a freshly showered human.....
Esp Calfs, quads, glutes as tight after tonights efforts
Fit rolled both quads / itbs and eased out soles of feet with golfball.
Upper back still achey
Tuesday Feb 24, 2009 #
Walk 2:00:00 [1]
shoes: New Balance 859
No training as such today otherwise.
Upper back into shoulders tight all day though ... causes in equal measures of: last nights training and work stress. Walking didn't do much to ease it.
Upper back into shoulders tight all day though ... causes in equal measures of: last nights training and work stress. Walking didn't do much to ease it.
Flexibility 20:00 [1]
10 mins AM
10 mins + PM .... deeper stretches into hips and upper back
10 mins + PM .... deeper stretches into hips and upper back
Monday Feb 23, 2009 #
Strength / Core (Circuits) 1:00:00 [4]
slept:7.0 shoes: New Balance 859
Commy Pool Session:
Almost had to miss this as the silly person who took the booking didnt put me on the list ... luckily some folk didnt show up.
Worked hard but felt capable this time round.
Fun doing agility exercises along a rope ladder (laid out on floor) .. and then laughing at others messing it up.
Almost had to miss this as the silly person who took the booking didnt put me on the list ... luckily some folk didnt show up.
Worked hard but felt capable this time round.
Fun doing agility exercises along a rope ladder (laid out on floor) .. and then laughing at others messing it up.
Run 35:00
shoes: New Balance 859
15 mins jog from office to Commy Pool .... feeling like it was summer, sweating lots with only 2 layers on .... what a change in 7-8 days
20 mins at a decent pace home after Circuits
Both parts with bag on back as usual.
20 mins at a decent pace home after Circuits
Both parts with bag on back as usual.
Flexibility 15:00 [1]
Upper back tight in places. Sides Too
Glutes et al slightly achy tight
Back and sides possibly from Yoga?
Glutes et al slightly achy tight
Back and sides possibly from Yoga?
Sunday Feb 22, 2009 #
Flexibility 1:00:00 [2]
Class at Meadowbank.
Cross between ashanga and pilates actually, so quite ideal
Pity it's on sundays and clashes with O
Felt good after .. just what i needed.
Cross between ashanga and pilates actually, so quite ideal
Pity it's on sundays and clashes with O
Felt good after .. just what i needed.
Bike 30:00 [3]
15 mins each way to/from meadowbank
What a nice fresh sunny day .. great to be out and about.
What a nice fresh sunny day .. great to be out and about.
Climb 2:15:00 [3]
shoes: Scarpa - Vision
Good session.
Not as cold as of late ... so a little easier to hold on in places.
Not as cold as of late ... so a little easier to hold on in places.