Training Log Archive: Forest DemonIn the 28 days ending Feb 28, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||
Saturday Feb 28, 2015 #
7 PM
Orienteering 1:23:02 [4] 13.93 km (5:58 / km) +161m 5:38 / km
ahr:162 max:188
British Night Championships, M21L, 4th.
Feeling alright for it. Less coldy than I had been, though feeling pretty tired on the hills still.
Not a bad run, as they go. As few small mistakes here and there - hesitation on 6, having got on the wrong path, poor direction out of 12, and slight bananas to 23/24/26. Also didn't bother reading the description to 30, which looked exactly like a reentrant, though turned out to be a hill...
Still, happy with 4th, even if the field wasn't too packed out with names.
Feeling alright for it. Less coldy than I had been, though feeling pretty tired on the hills still.
Not a bad run, as they go. As few small mistakes here and there - hesitation on 6, having got on the wrong path, poor direction out of 12, and slight bananas to 23/24/26. Also didn't bother reading the description to 30, which looked exactly like a reentrant, though turned out to be a hill...
Still, happy with 4th, even if the field wasn't too packed out with names.
Friday Feb 27, 2015 #
Note
(sick) (rest day)
Thursday Feb 26, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
Still feeling a bit ill, and rather heavier than usual thanks to Cosmos last night.
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
10x Press ups
2x6+6 Bulgarian squats
Max tests today, so a lot of resting between sets
5x Countermovement jump (Best was 22.5)
Went back and checked what my previous best was, 23.8 in October. So there was a decrease, but I think that can be explained by feeling a bit crap.
8x Back squat (50kg)
5x Back squat (80kg)
3x Back squat (100kg)
1x Back squat (105, 110, 115, 116kg)
116 was the edge of failure, nearly stopped dead coming back up.
Stretch and roll
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
10x Press ups
2x6+6 Bulgarian squats
Max tests today, so a lot of resting between sets
5x Countermovement jump (Best was 22.5)
Went back and checked what my previous best was, 23.8 in October. So there was a decrease, but I think that can be explained by feeling a bit crap.
8x Back squat (50kg)
5x Back squat (80kg)
3x Back squat (100kg)
1x Back squat (105, 110, 115, 116kg)
116 was the edge of failure, nearly stopped dead coming back up.
Stretch and roll
6 PM
Note
(sick)
Blergh.
Wednesday Feb 25, 2015 #
4 PM
Cycling 12:20 [2] 3.17 km (15.4 kph) +103m
ahr:126 max:158
Cycling (Spinning) 41:27 [3]
ahr:155 max:181
Feels like I'm getting ill, which probably explains why I felt rotten yesterday. Decided not to run, which meant I was going to cycle, and since breathing felt a bit crap in the cold, meant going into the inferno that is the circuits gym.
Stuck at about 140 HR, then every so often (when the beat dropped), up to around 170. Sasha turned up about halfway through and marvelled at the small lake that had formed beneath me.
Stuck at about 140 HR, then every so often (when the beat dropped), up to around 170. Sasha turned up about halfway through and marvelled at the small lake that had formed beneath me.
Cycling 12:18 [2] 3.28 km (16.0 kph) +56m
ahr:122 max:140
Tuesday Feb 24, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
Stretch and roll.
That's it.
That's it.
6 PM
Run 42:35 [3] 7.5 km (5:41 / km) +135m 5:13 / km
ahr:143 max:167
Circuit with some extra hills and bits thrown in.
Feeling kinda knackered, and slight niggling in right calf, so went for slightly shorter than I'd originally planned.
Feeling kinda knackered, and slight niggling in right calf, so went for slightly shorter than I'd originally planned.
Monday Feb 23, 2015 #
Note
(rest day)
I should really have gone for a run/cycle, but the rain/wind respectively were sufficiently demotivational. Gonna cycle on Friday instead.
Sunday Feb 22, 2015 #
10 AM
Run 8:42 [2] 1.2 km (7:15 / km) +30m 6:27 / km
ahr:120 max:148
Orienteering 34:33 [4] 5.98 km (5:47 / km) +84m 5:24 / km
ahr:172 max:188
BUCS Relay. 3rd place on leg, 2nd team overall.
Under orders to keep it tidy, no mistakes and steady, so I did. Set off in essentially 4= with a Sheffield team, immediately dropped him, and passed Heriot Watt before the start kite. Ran solo for the rest, dropped some time on the front two boys, but they were running together.
Slight bananas to 3 and 14, apart from that just going through the motions. Extended the gap in front of Sheffield2 by ~2 minutes, and did enough for Sasha to cruise for a silver medal.
Under orders to keep it tidy, no mistakes and steady, so I did. Set off in essentially 4= with a Sheffield team, immediately dropped him, and passed Heriot Watt before the start kite. Ran solo for the rest, dropped some time on the front two boys, but they were running together.
Slight bananas to 3 and 14, apart from that just going through the motions. Extended the gap in front of Sheffield2 by ~2 minutes, and did enough for Sasha to cruise for a silver medal.
Saturday Feb 21, 2015 #
1 PM
Run 8:27 [2] 1.4 km (6:02 / km) +12m 5:47 / km
ahr:138 max:163
Orienteering 1:10:52 [4] 10.78 km (6:34 / km) +49m 6:26 / km
ahr:167 max:188
BUCS Individual. 20th, 1 place down on last year (meh).
When I finished, I was only bothered by a route choice howler to 8, but going through it, realised it was a pretty sloppy race.
Banana to 1, came in from the main track, but never saw the open/marsh and drifted right on the bearing
Lost time to 2 thrashing through the unmarked felled area, should have stuck more left.
Another banana to 4, compass was rubbish off the path so ended up much too far right
Started getting a really tight tugging feeling up the outside of right shin just after 5, which never really went away. Don't know if it slowed me down, but it wasn't too comfortable.
Lost 4 minutes on the worse route choice ever to 8. Don't know what I was thinking trying to go straight, just an all round crap decision. Pathing it round would have saved time *and* energy.
Fine then until 17, when I drifted much too far left and ended up on the wrong side of the marsh. Pulled off line by seeing Stephen, and stopped checking compass, daft.
More nanas to 21 and 24, not paying attention to contours.
Lost maybe 6 or 7 minutes, felt like I could, and should, have been much closer to the top guys than I was.
On a more positive note, I did feel pretty strong through all the shite. While many others were whining that it was hard to run, never really felt like it was that tough.
Think I could have gone harder, as there was still a lot in the tank on the sprint finish. Some Bristol guy reckoned he could have me, nae chance.
When I finished, I was only bothered by a route choice howler to 8, but going through it, realised it was a pretty sloppy race.
Banana to 1, came in from the main track, but never saw the open/marsh and drifted right on the bearing
Lost time to 2 thrashing through the unmarked felled area, should have stuck more left.
Another banana to 4, compass was rubbish off the path so ended up much too far right
Started getting a really tight tugging feeling up the outside of right shin just after 5, which never really went away. Don't know if it slowed me down, but it wasn't too comfortable.
Lost 4 minutes on the worse route choice ever to 8. Don't know what I was thinking trying to go straight, just an all round crap decision. Pathing it round would have saved time *and* energy.
Fine then until 17, when I drifted much too far left and ended up on the wrong side of the marsh. Pulled off line by seeing Stephen, and stopped checking compass, daft.
More nanas to 21 and 24, not paying attention to contours.
Lost maybe 6 or 7 minutes, felt like I could, and should, have been much closer to the top guys than I was.
On a more positive note, I did feel pretty strong through all the shite. While many others were whining that it was hard to run, never really felt like it was that tough.
Think I could have gone harder, as there was still a lot in the tank on the sprint finish. Some Bristol guy reckoned he could have me, nae chance.
Run 5:05 [2] 0.8 km (6:21 / km)
ahr:125 max:135
Friday Feb 20, 2015 #
Note
(rest day)
Thursday Feb 19, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
Hurdles
2x Forward
2+2 Lateral
2x Backwards)
Agility ladder
2x Fast feet
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
3x2 ΒΌ Squats (5x50 warm-up, 110, 120, 140kg)
3x Box jumps after each set
3x2 Pull ups (Fast)
3x Medball slams after each set (10kg)
3x5 Romanian deadlifts (50 warm-up, 70, 80, 90kg)
3x Broad jumps after each set (Toes were beyond 2.5m for the furthest)
3x3 Benchpress (27.5kg) Trying to drive shoulders off the bench
3x Clap push ups after each set
4x6 Medball slams (10kg)
2x6+6 Kneeling lateral medball toss (6kg)
4x6 Medball sit-up throw (4, 4, 5, 5kg)
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
Hurdles
2x Forward
2+2 Lateral
2x Backwards)
Agility ladder
2x Fast feet
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
3x2 ΒΌ Squats (5x50 warm-up, 110, 120, 140kg)
3x Box jumps after each set
3x2 Pull ups (Fast)
3x Medball slams after each set (10kg)
3x5 Romanian deadlifts (50 warm-up, 70, 80, 90kg)
3x Broad jumps after each set (Toes were beyond 2.5m for the furthest)
3x3 Benchpress (27.5kg) Trying to drive shoulders off the bench
3x Clap push ups after each set
4x6 Medball slams (10kg)
2x6+6 Kneeling lateral medball toss (6kg)
4x6 Medball sit-up throw (4, 4, 5, 5kg)
7 PM
Run 48:56 [2] 6.93 km (7:04 / km) +94m 6:37 / km
ahr:122 max:140
Told not to do FwtN so definitely didn't do that, and instead went for a run near the Mortonhall area.
Taking it very easy. Feeling the call of nature fairly severely after about 15 minutes in, and shuffled round for a bit until eventually the "run" went near some woods.
Perked up quite a lot after that, until my torch died shortly before the end. Jogged back to the finish along a muddy track in the dark, gotta sort out a new battery/torch before next weekend.
Taking it very easy. Feeling the call of nature fairly severely after about 15 minutes in, and shuffled round for a bit until eventually the "run" went near some woods.
Perked up quite a lot after that, until my torch died shortly before the end. Jogged back to the finish along a muddy track in the dark, gotta sort out a new battery/torch before next weekend.
Wednesday Feb 18, 2015 #
10 AM
Cycling 13:58 [1] 3.15 km (13.5 kph) +42m
ahr:116 max:150
Run 1:02:23 [2] 9.4 km (6:38 / km) +451m 5:21 / km
ahr:140 max:172
Run with Stephen up and around the Seat. Quite similar to a run I did a while back that broke Jackery, and this one may have broken Stephen, oops.
From DVC past Pollock, then up the long diagonal path under the Seat and up it from the North. Headed back down the zig-zag steps then up and round the top of the crags. Past St Margaret's Loch, then up and over Whinny Hill to the col between it and the Seat. Down the hill here past the chapel, then up and round radical road before heading back to DVC.
Just cruising round. Time includes a bit of waiting for Stephen at the top of hills, who wasn't cruising quite so easy.
From DVC past Pollock, then up the long diagonal path under the Seat and up it from the North. Headed back down the zig-zag steps then up and round the top of the crags. Past St Margaret's Loch, then up and over Whinny Hill to the col between it and the Seat. Down the hill here past the chapel, then up and round radical road before heading back to DVC.
Just cruising round. Time includes a bit of waiting for Stephen at the top of hills, who wasn't cruising quite so easy.
Cycling 10:15 [1] 2.94 km (17.2 kph) +42m
ahr:108 max:139
Tuesday Feb 17, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
8 minutes of spinning
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
10x Kettlebell hip hinge (16kg)
10x Wall squat
A whole load of various dot jumps
4x5 Pull ups (Wide)
5x10 Overhead press (20, 22.5, 22.5, 22.5, 25kg)
Told to pick our favourite hip activating exercise, so clearly it was back squat time.
4x5 Back squat (40 warm-up, 70, 80, 90, 100kg)
4x10 Weighted overhead sit ups (20kg)
40x Russian twists (10kg)
Stretch and roll
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
10x Kettlebell hip hinge (16kg)
10x Wall squat
A whole load of various dot jumps
4x5 Pull ups (Wide)
5x10 Overhead press (20, 22.5, 22.5, 22.5, 25kg)
Told to pick our favourite hip activating exercise, so clearly it was back squat time.
4x5 Back squat (40 warm-up, 70, 80, 90, 100kg)
4x10 Weighted overhead sit ups (20kg)
40x Russian twists (10kg)
Stretch and roll
6 PM
Cycling 12:03 [2] 3.23 km (16.1 kph) +63m
ahr:121 max:145
Run 6:32 [2] 0.98 km (6:40 / km)
ahr:121 max:130
Run 16:00 [4] 3.67 km (4:22 / km) +7m 4:19 / km
ahr:163 max:184
Lighter session than usual before BUCS: 3x1000, 2 minutes jog/walk back to start (~220m).
1: 1.07km: 03:36 (3:22/km)
2: 1.07km: 03:44 (3:29/km)
3: 1.07km: 03:48 (3:33/km)
Consistency was all over the place. First rep much too fast, and the savage headwind came and went through the reps. Pretty much everyone was flying solo for this one, small turnout. Breathing felt a bit dry during rep 2/3, think it was just cause of the wind in the face.
1: 1.07km: 03:36 (3:22/km)
2: 1.07km: 03:44 (3:29/km)
3: 1.07km: 03:48 (3:33/km)
Consistency was all over the place. First rep much too fast, and the savage headwind came and went through the reps. Pretty much everyone was flying solo for this one, small turnout. Breathing felt a bit dry during rep 2/3, think it was just cause of the wind in the face.
Run 6:03 [2] 0.93 km (6:30 / km) +29m 5:38 / km
ahr:122 max:129
Cycling 11:01 [2] 2.96 km (16.1 kph) +21m
ahr:113 max:144
Monday Feb 16, 2015 #
Cycling 40:00 [2] 12.0 km (18.0 kph)
Sunday Feb 15, 2015 #
2 PM
Cycling 2:13:51 [2] 50.12 km (22.5 kph) +105m
ahr:136 max:166
Got the train out to Falkirk and then cycled back along the canal to home. For some reason I thought this was a good idea, not entirely sure why.
Forgot my bottle of water on the table, and remembered just as the train doors were closing, so went thirsty.
In hindsight, wished I'd cycled the other direction - the wind was in the wrong direction the entire way. The going was good for the first 40 minutes or so, decent trail along the canal until I got past Livingston. Then it all turned to muddy leaves/gravel, and slowed down quite a lot. Slowed down even more once the canal turned south and the wind was directly in my face. Regretted my life choices for about the next hour until I saw the bypass and realised I was almost done. Towpath turned nice again once I got closer to civilisation, then just cruised to the finish. Haymarket was a bit nuts, luckily got through before the rugby had finished, but there was a lot of metal barriers to get over.
Forgot my bottle of water on the table, and remembered just as the train doors were closing, so went thirsty.
In hindsight, wished I'd cycled the other direction - the wind was in the wrong direction the entire way. The going was good for the first 40 minutes or so, decent trail along the canal until I got past Livingston. Then it all turned to muddy leaves/gravel, and slowed down quite a lot. Slowed down even more once the canal turned south and the wind was directly in my face. Regretted my life choices for about the next hour until I saw the bypass and realised I was almost done. Towpath turned nice again once I got closer to civilisation, then just cruised to the finish. Haymarket was a bit nuts, luckily got through before the rugby had finished, but there was a lot of metal barriers to get over.
Saturday Feb 14, 2015 #
1 PM
Run 6:16 [2] 1.09 km (5:45 / km)
ahr:122 max:143
Jogging around a football pitch a bunch of times. Calves feeling very tight/sore.
Orienteering 16:16 [4] 3.48 km (4:40 / km) +43m 4:24 / km
ahr:173 max:192
Scottish Sprint Champs, 2nd place.
2 errors on the course, apart from that, I was clean.
To number 1, got too much ahead of myself, and turned right one set of stairs too early. Turned back when I realised, but at that point would have been better off continuing round.
To 3, didn't see that there was a tiny path between the uncrossable wall and the fence, so jumped the fence twice for no reason.
Apart from that, I was happy with my routes. Planning ahead well, and always confident in where I was going next. Wish I'd pushed a bit harder at the end though, was ahead of Richard at 13 despite errors, and lost time on the last few through not gunning it.
2 errors on the course, apart from that, I was clean.
To number 1, got too much ahead of myself, and turned right one set of stairs too early. Turned back when I realised, but at that point would have been better off continuing round.
To 3, didn't see that there was a tiny path between the uncrossable wall and the fence, so jumped the fence twice for no reason.
Apart from that, I was happy with my routes. Planning ahead well, and always confident in where I was going next. Wish I'd pushed a bit harder at the end though, was ahead of Richard at 13 despite errors, and lost time on the last few through not gunning it.
Run 5:12 [2] 0.87 km (5:59 / km)
ahr:123 max:132
More laps of the football field. Weirdly my calves felt fine when going hard round the sprint, but going slow on the warm up/down, they were really sore.
6 PM
Run 5:49 [2] 0.86 km (6:46 / km) +14m 6:15 / km
ahr:125 max:135
Running round a gold course. Feeling rather full.
Orienteering 1:04:34 [3] 10.66 km (6:03 / km) +56m 5:54 / km
ahr:154 max:178
The burger I had for dinner was weighing rather heavily on my mind, and stomach.
Orienteered okay, no real hesitations or mistakes, apart from missing the tiny ditch at 21 and overshooting it. A few bananas here and there, but nothing major.
Don't think I was running hard enough at the beginning, Arnis had caught me 4 minutes after 3km.... He sped off into the distance, though I kept catching back up at the circles. Eventually got past him again at the mega-bingo control that was number 15, and trudged round the golf course with aching legs to the finish. Not fast enough to beat him overall, so ended up second.
On a night where I felt less sore and full, could have easily been under the hour.
Orienteered okay, no real hesitations or mistakes, apart from missing the tiny ditch at 21 and overshooting it. A few bananas here and there, but nothing major.
Don't think I was running hard enough at the beginning, Arnis had caught me 4 minutes after 3km.... He sped off into the distance, though I kept catching back up at the circles. Eventually got past him again at the mega-bingo control that was number 15, and trudged round the golf course with aching legs to the finish. Not fast enough to beat him overall, so ended up second.
On a night where I felt less sore and full, could have easily been under the hour.
Run 5:15 [2] 0.67 km (7:50 / km)
ahr:126 max:134
Friday Feb 13, 2015 #
Note
(rest day)
Thursday Feb 12, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
8x Box jumps - Kept overbalancing backwards, not managing to stick the landings. Feeling a bit tired.
4x3 Back squat (50 warm-up, 90, 100, 105, 105kg)
I should be able to do more for this, but wasn't feeling it today.
3x3 Weighted pull ups (15kg)
4x3 Bench press (45, 50, 52.5, 55kg)
4x5 Deadlifts (40 warm-up, 60, 70, 80, 90kg)
Grip is getting stronger.
Circuit Session: 2 sets of 60 seconds on, 20 seconds gap, 60 seconds between sets.
V Sits
Side plank with reach through
Dead bugs
Plank with arm tap
Toe touches
Bicycle crunches
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
8x Box jumps - Kept overbalancing backwards, not managing to stick the landings. Feeling a bit tired.
4x3 Back squat (50 warm-up, 90, 100, 105, 105kg)
I should be able to do more for this, but wasn't feeling it today.
3x3 Weighted pull ups (15kg)
4x3 Bench press (45, 50, 52.5, 55kg)
4x5 Deadlifts (40 warm-up, 60, 70, 80, 90kg)
Grip is getting stronger.
Circuit Session: 2 sets of 60 seconds on, 20 seconds gap, 60 seconds between sets.
V Sits
Side plank with reach through
Dead bugs
Plank with arm tap
Toe touches
Bicycle crunches
Stretch and roll
6 PM
Cycling 19:42 [2] 4.68 km (14.3 kph) +119m
ahr:139 max:178
To Blackford Hill. Turns out my bike can't get into the smallest chain ring, which made the steep path up from the lake quite interesting.
Orienteering 42:52 [3] 5.63 km (7:37 / km) +145m 6:45 / km
ahr:137 max:169
Night-o on Blackford, just cruising round, calves still pretty tight. The dell's dried out a bit since FwtN, but is still a bit shitty, plenty of fallen trees and mud. Shorts were possibly a mistake.
Bit of faffing to 8, trying to decide if I wanted wet feet, or a long run round. Also didn't particularly fancy the horrendous slope to 11, just stood on the path above it for a minute or so. Apart from that, nav was fine, though it was Blackford, so it probably should have been.
Torch died en route to 15 despite being green when I started, so had to bail back to the finish.
Bit of faffing to 8, trying to decide if I wanted wet feet, or a long run round. Also didn't particularly fancy the horrendous slope to 11, just stood on the path above it for a minute or so. Apart from that, nav was fine, though it was Blackford, so it probably should have been.
Torch died en route to 15 despite being green when I started, so had to bail back to the finish.
Cycling 15:51 [1] 4.92 km (18.6 kph) +42m
ahr:117 max:153
Hills all in the right direction on the way home. Land speed record down the observatory road had to be put on hold due to HBT(?) folks all over the road.
Wednesday Feb 11, 2015 #
4 PM
Run 57:43 [3] 11.9 km (4:51 / km) +184m 4:30 / km
ahr:146 max:171
Round the seat and back. Got up a bit late, procrastinated too much, and ended up running out of time for anything longer.
Tuesday Feb 10, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10x Wall squats
6+6 Bulgarian squats
10x Box jumps
5+5 Single leg box jumps
6x Strides and jogging
Lots of two footed jumping over hurdles and sideways
4x5 Pull ups
5x10 Dumbbell overhead press (10kg DB)
Circuit Session: 1 minute on, 20s rest
Toe touches
Side plank pulses
Windscreen wipers
Dead bugs
Ankle taps
Plank with arm tap
Crunches
Bicycle crunches
Somehow managed to tweak something just below right shoulder blade during the jumps. Not entirely sure quite how I managed it.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10x Wall squats
6+6 Bulgarian squats
10x Box jumps
5+5 Single leg box jumps
6x Strides and jogging
Lots of two footed jumping over hurdles and sideways
4x5 Pull ups
5x10 Dumbbell overhead press (10kg DB)
Circuit Session: 1 minute on, 20s rest
Toe touches
Side plank pulses
Windscreen wipers
Dead bugs
Ankle taps
Plank with arm tap
Crunches
Bicycle crunches
Somehow managed to tweak something just below right shoulder blade during the jumps. Not entirely sure quite how I managed it.
6 PM
Cycling 11:53 [2] 3.2 km (16.2 kph) +81m
ahr:124 max:152
Run 5:39 [2] 0.95 km (5:57 / km)
ahr:126 max:134
Run 28:29 [4] 6.46 km (4:25 / km) +28m 4:19 / km
ahr:163 max:179
Interval session: 2x1000, 4x800, 90s jog back to start (~220m).
Once again in no man's land. Bit of a crap session to be honest, really hard to keep up the pace when solo, especially since watch was dying so didn't have GPS speed. Feels like I haven't done a decently paced interval session for weeks, struggling without anyone to chase down/run with.
Could feel slight tightness up the inside of right calf, need to get back on stretching it properly.
1: 1.05km: 03:42 (3:31/km)
2: 1.05km: 03:52 (3:40/km)
3: 0.81km: 02:56 (3:37/km)
4: 0.81km: 02:57 (3:38/km)
5: 0.81km: 02:56 (3:37/km)
6: 0.81km: 02:58 (3:39/km)
Once again in no man's land. Bit of a crap session to be honest, really hard to keep up the pace when solo, especially since watch was dying so didn't have GPS speed. Feels like I haven't done a decently paced interval session for weeks, struggling without anyone to chase down/run with.
Could feel slight tightness up the inside of right calf, need to get back on stretching it properly.
1: 1.05km: 03:42 (3:31/km)
2: 1.05km: 03:52 (3:40/km)
3: 0.81km: 02:56 (3:37/km)
4: 0.81km: 02:57 (3:38/km)
5: 0.81km: 02:56 (3:37/km)
6: 0.81km: 02:58 (3:39/km)
Run 5:57 [2] 1.0 km (5:57 / km) +44m 4:53 / km
ahr:128 max:137
Cycling 10:00 [1] 2.91 km (17.5 kph) +29m
ahr:115 max:135
Monday Feb 9, 2015 #
Cycling 1:12:00 [2] 24.0 km (20.0 kph)
Lots of cycling today, proper windy. This totally counts as training.
Sunday Feb 8, 2015 #
10 AM
Run 11:14 [2] 1.69 km (6:39 / km) +21m 6:15 / km
ahr:121 max:143
Orienteering 14:14 [3] 1.64 km (8:41 / km) +28m 8:00 / km
ahr:135 max:152
Short contour only course, orienteering fine, plenty of big contours everywhere.
Jarred ankle again, seems like I've somehow lost a load of up/down mobility of right ankle since coming off bike. If my foot dorsiflexes too much, really hurts, where before I could have shrugged it off. Need to get back on the stretching, have been neglecting it recently.
Jarred ankle again, seems like I've somehow lost a load of up/down mobility of right ankle since coming off bike. If my foot dorsiflexes too much, really hurts, where before I could have shrugged it off. Need to get back on the stretching, have been neglecting it recently.
Orienteering 15:36 [3] 1.76 km (8:52 / km) +42m 7:55 / km
ahr:130 max:151
Second contour only course. Taking it carefully across the brashings and rocks.
Orienteering 21:36 [3] 3.16 km (6:50 / km) +21m 6:37 / km
ahr:146 max:177
Clock relay, in a team with Rachel. Lots of resting time waiting for her to come back, she ended up with most of the longer legs, oops.
Using the map of the 3rd course I never had time to do before it, so at least the controls were new.
Using the map of the 3rd course I never had time to do before it, so at least the controls were new.
Run 10:00 [2] 2.0 km (5:00 / km)
Pissing about on a "warm down" with the lads, never bothered to start watch.
Saturday Feb 7, 2015 #
10 AM
Run 23:45 [2] 2.89 km (8:13 / km) +42m 7:40 / km
ahr:128 max:164
Putting out some of the controls for a beginners course with Stephen. Let him do the all the navigating, he wanted the practice.
Orienteering 24:39 [4] 3.48 km (7:05 / km) +77m 6:23 / km
ahr:165 max:189
Relay course, mass start. Long gaffle to 1 so ended up behind leaders, eventually caught them enroute to 4. Lost confidence in route to 5, should have followed Will but dropped down to where Mark was, disaster! Got absolutely paced on the path, but regained some time in the crap. Different gaffle to the boys in the next section, then went through 8 at the same time as Mark. Started heading up the hill for no sensible reason to 9, and ended up back behind Will on the finish. Luckily he pulled up short too early, and snuck past for a glorious victory.
Orienteering 23:45 [3] 2.57 km (9:14 / km) +105m 7:40 / km
ahr:133 max:153
Started off on a very hilly middle distance style course. Got to just after number 4, then managed to jarr my ankle going over on it forwards. Limped out to a mountain bike track and decided just to head down back to the start. Semi regretted it about 500m down the path, as I had jogged it off, but it was probably more sensible not to risk it, as there was a lot of brashings and hidden rocks around.
Run 11:58 [2] 2.17 km (5:31 / km) +28m 5:11 / km
ahr:126 max:157
Jogging back to the bus
2 PM
Run 35:42 [4] 6.71 km (5:19 / km) +272m 4:25 / km
ahr:159 max:183
Run up Scolty and tower with Richard. Bit slower on the way up, but rinsed him on the icy downhill.
21:29 to the top of the tower.
21:29 to the top of the tower.
Friday Feb 6, 2015 #
Note
(rest day)
Passed on the prospect of a cycle. Still a bit knackered, and want to do some decent training at the EUOC weekend, so took it as a rest.
Thursday Feb 5, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
6x Hurdle over/under
6x Single leg dot jumps (forward)
2x Single leg dot jumps (backwards)
8x Box jumps
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Bench press (40, 45, 50kg)
4x5 Romanian deadlift (50, 60, 70, 80kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Spiderman, leg to opposite arm
V Sits
Plank with arm tap
Bicycle crunches
Toe touches
Side plank raises
Leg raises
Windscreen wipers
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
6x Hurdle over/under
6x Single leg dot jumps (forward)
2x Single leg dot jumps (backwards)
8x Box jumps
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Bench press (40, 45, 50kg)
4x5 Romanian deadlift (50, 60, 70, 80kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Spiderman, leg to opposite arm
V Sits
Plank with arm tap
Bicycle crunches
Toe touches
Side plank raises
Leg raises
Windscreen wipers
Stretch and roll
7 PM
Run 6:31 [2] 0.82 km (7:57 / km) +14m 7:19 / km
Think I need new batteries in HR monitor, max heart rate was allegedly 189, which seems a little higher than I might expect for a jog.
Orienteering 44:28 [3] 6.46 km (6:53 / km) +77m 6:30 / km
ahr:143 max:163
FwtN planned by Richard. Not a bad wee course, went a few places I'd never been at Craigmillar before.
Orienteering like shite until I got into the houses, barely managing to stay ahead of Rona. Legs feeling tired and heavy. All in all, a bit wrecked.
Original plan was to cycle tomorrow, may well just call it a rest depending on how it seems in the morning.
Orienteering like shite until I got into the houses, barely managing to stay ahead of Rona. Legs feeling tired and heavy. All in all, a bit wrecked.
Original plan was to cycle tomorrow, may well just call it a rest depending on how it seems in the morning.
Run 6:12 [2] 0.64 km (9:41 / km) +8m 9:07 / km
ahr:119 max:130
Dead.
Wednesday Feb 4, 2015 #
5 PM
Run 55:02 [3] 11.82 km (4:39 / km) +182m 4:19 / km
ahr:148 max:169
Left it a bit late. The plan was to go from the house, grassmarket, cowgate, round queens drive, back through the meadows then round circuit to finish. Ended up having to skip out the circuit section, or I'd never have made it to pasta.
Tuesday Feb 3, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
4x5 Pull ups (Wide)
Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
10x Box jumps
5x10 Overhead press (20, 22.5, 22.5, 22.5, 25kg)
6+6 TRX Single leg squat
12x Bosu lunge
4x5 Back squat (50 warm-up, 80, 90, 95, 100kg)
4x5 Bench press (40, 45, 50, 50kg)
Helped on last set by Mark
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Up/down plank
Dead bugs
Side plank pulse
Bicycle crunches
Toe touches
Absolutely knackered now.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
4x5 Pull ups (Wide)
Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
10x Box jumps
5x10 Overhead press (20, 22.5, 22.5, 22.5, 25kg)
6+6 TRX Single leg squat
12x Bosu lunge
4x5 Back squat (50 warm-up, 80, 90, 95, 100kg)
4x5 Bench press (40, 45, 50, 50kg)
Helped on last set by Mark
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Up/down plank
Dead bugs
Side plank pulse
Bicycle crunches
Toe touches
Absolutely knackered now.
6 PM
Cycling 12:26 [2] 3.23 km (15.6 kph) +63m
ahr:131 max:168
To central
Run 10:49 [2] 1.92 km (5:38 / km) +7m 5:32 / km
ahr:134 max:159
Jog down to DVC, then round meadows to meet the group, then back to DVC.
Followed by drills.
Followed by drills.
Run 28:17 [4] 6.23 km (4:32 / km) +44m 4:23 / km
ahr:165 max:184
Interval session: 4x800, 4x600, 60s rest.
Ended up in the no man's land behind the boys, but ahead of the girls. Ground out the session solo, relatively consistent except for the third rep, christ knows what happened there. Maybe could have been a little faster on a good day, but legs feeling rather fatigued.
1: 0.86km: 03:01 (3:30/km)
2: 0.85km: 03:00 (3:31/km)
3: 0.87km: 03:10 (3:38/km)
4: 0.85km: 03:02 (3:33/km)
5: 0.64km: 02:15 (3:31/km)
6: 0.63km: 02:14 (3:33/km)
7: 0.64km: 02:16 (3:33/km)
8: 0.63km: 02:11 (3:28/km)
Ended up in the no man's land behind the boys, but ahead of the girls. Ground out the session solo, relatively consistent except for the third rep, christ knows what happened there. Maybe could have been a little faster on a good day, but legs feeling rather fatigued.
1: 0.86km: 03:01 (3:30/km)
2: 0.85km: 03:00 (3:31/km)
3: 0.87km: 03:10 (3:38/km)
4: 0.85km: 03:02 (3:33/km)
5: 0.64km: 02:15 (3:31/km)
6: 0.63km: 02:14 (3:33/km)
7: 0.64km: 02:16 (3:33/km)
8: 0.63km: 02:11 (3:28/km)
Run 12:56 [2] 2.38 km (5:26 / km) +43m 4:59 / km
ahr:136 max:146
Jog round the meadows with Mark, Soph and Richard, before heading back to bike.
Cycling 12:03 [1] 2.97 km (14.8 kph) +30m
ahr:116 max:136
Home.
Monday Feb 2, 2015 #
Note
(rest day)
Planning to go for a run, but just felt super tired all day, and decided I'd rather sleep instead
Sunday Feb 1, 2015 #
11 AM
Run 6:27 [2] 0.85 km (7:35 / km)
ahr:124 max:152
Orienteering 55:45 [3] 9.95 km (5:36 / km) +100m 5:20 / km
ahr:156 max:178
Long orange course at Dalkeith Country Park.
Just cruising round. Knew Richard was always going to catch me on somewhere like this, it was just a case of when. He eventually got past heading into the butterflies, but then immediately fucked up and I stayed ahead until the finish.
Couple of errors - deciding to go back through 9 towards 12 was daft, especially when not checking compass going down the other side. Ended up too far right along the ditch by about 100m. Pissed around at 25 not expecting to cross a fence - poor map reading (though it /was/ covered by the circle).
Just cruising round. Knew Richard was always going to catch me on somewhere like this, it was just a case of when. He eventually got past heading into the butterflies, but then immediately fucked up and I stayed ahead until the finish.
Couple of errors - deciding to go back through 9 towards 12 was daft, especially when not checking compass going down the other side. Ended up too far right along the ditch by about 100m. Pissed around at 25 not expecting to cross a fence - poor map reading (though it /was/ covered by the circle).
Run 7:03 [3] 1.1 km (6:25 / km)
ahr:132 max:141