Training Log Archive: Forest DemonIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
4 PM
Run 1:05:12 [2] 10.03 km (6:30 / km) +542m 5:07 / km
Nothing says "Recovery day" like a run up the Blorenge
From Abergavenny, across the river and up through Llanfoist. Through the tunnel under the canal and up the steep gorge, which was full of fallen trees over the path.
Slogged it up to the old tramway, then along it for a while before cutting straight up off road to reach the main drag to the summit.
Continued along the track till it reached the edge, then dropped off the side to end up back in the gorge and headed home.
A good run :)
From Abergavenny, across the river and up through Llanfoist. Through the tunnel under the canal and up the steep gorge, which was full of fallen trees over the path.
Slogged it up to the old tramway, then along it for a while before cutting straight up off road to reach the main drag to the summit.
Continued along the track till it reached the edge, then dropped off the side to end up back in the gorge and headed home.
A good run :)
Sunday Feb 28, 2016 #
11 AM
Run 14:22 [2] 1.96 km (7:20 / km) +20m 6:58 / km
To the start, with some drills and skills
Orienteering 2:11:49 [3] 21.8 km (6:03 / km) +217m 5:46 / km
Midland Champs, M21E
This run effectively splits neatly into two parts.
There was the first 65 minutes, where I was running and navigating well. Asides from slight bananas into 5 and 13, and potentially dubious routechoice to 16, it went pretty damn well.
Then there was the second 65 minutes, which admittedly should've been more like 40 mintues. Completely and utterly bonked, hard. In hindsight, I really should have taken some jelly babies with me, not sure why I attempted this without food.
Navigation was all over the place, some absolute howlers. I'm calling bullshit on 29 though, there was definitely an extra tree and pit in there.
Anyways, the first part was great, and I enjoyed myself immensely. Second part, not so much, but certainly some lessons in there. Namely take food on a 17.5km course, and do some more long runs.
This run effectively splits neatly into two parts.
There was the first 65 minutes, where I was running and navigating well. Asides from slight bananas into 5 and 13, and potentially dubious routechoice to 16, it went pretty damn well.
Then there was the second 65 minutes, which admittedly should've been more like 40 mintues. Completely and utterly bonked, hard. In hindsight, I really should have taken some jelly babies with me, not sure why I attempted this without food.
Navigation was all over the place, some absolute howlers. I'm calling bullshit on 29 though, there was definitely an extra tree and pit in there.
Anyways, the first part was great, and I enjoyed myself immensely. Second part, not so much, but certainly some lessons in there. Namely take food on a 17.5km course, and do some more long runs.
C • 29 2
Saturday Feb 27, 2016 #
7 PM
Orienteering 1:49:04 [2] 12.78 km (8:32 / km) +190m 7:57 / km
British Night Championships
My Grandfather smoked his whole life. I was about 10 years old when my mother said to him, 'If you ever want to see your grandchildren graduate, you have to stop immediately.'. Tears welled up in his eyes when he realized what exactly was at stake. He gave it up immediately.
Three years later he died of lung cancer. It was really sad and destroyed me. My mother said to me- 'Don't ever smoke. Please don't put your family through what your Grandfather put us through." I agreed.
At 22, I have never touched a cigarette. I must say, I feel a very slight sense of regret for never having done it, because that orienteering course gave me cancer anyway.
My Grandfather smoked his whole life. I was about 10 years old when my mother said to him, 'If you ever want to see your grandchildren graduate, you have to stop immediately.'. Tears welled up in his eyes when he realized what exactly was at stake. He gave it up immediately.
Three years later he died of lung cancer. It was really sad and destroyed me. My mother said to me- 'Don't ever smoke. Please don't put your family through what your Grandfather put us through." I agreed.
At 22, I have never touched a cigarette. I must say, I feel a very slight sense of regret for never having done it, because that orienteering course gave me cancer anyway.
Thursday Feb 18, 2016 #
10 AM
Strength and Conditioning 1:30:00 [0]
Gym with Calum and Clem
Standard warm-up
3x5 Strict pull-ups (1x Parallel, 2x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
No big lower body weights today, keeping the legs fresh for the pain train at BUCS. Clem insisted we do some bench though, so humoured him.
3x8 Dumbbell benchpress (24, 24, 26kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Standard warm-up
3x5 Strict pull-ups (1x Parallel, 2x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
No big lower body weights today, keeping the legs fresh for the pain train at BUCS. Clem insisted we do some bench though, so humoured him.
3x8 Dumbbell benchpress (24, 24, 26kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
C • 1
7 PM
Orienteering 38:36 [2] 6.79 km (5:41 / km) +49m 5:29 / km
FwtN in Buckstone planned by Andrew.
Some terrible route choice, not really paying a huge amount of attention, and trainers were a poor decision for in the woods. Never found 18, though found the depression I thought it would've been in.
Still, enjoyed the course, and was good to get the legs moving
Some terrible route choice, not really paying a huge amount of attention, and trainers were a poor decision for in the woods. Never found 18, though found the depression I thought it would've been in.
Still, enjoyed the course, and was good to get the legs moving
Wednesday Feb 17, 2016 #
4 PM
Run 58:17 [2] 11.0 km (5:18 / km) +234m 4:47 / km
Went for a wee wander on Corstorphine just to keep everything ticking over. Met a dog, we are now on great terms
Tuesday Feb 16, 2016 #
Note
(rest day)
Thought about yogging, but then the weather made my decision fairly easy
Monday Feb 15, 2016 #
11 AM
Run 15:45 [2] 2.57 km (6:08 / km) +65m 5:26 / km
Yogging aboot
Orienteering 30:10 [3] 4.9 km (6:09 / km) +135m 5:25 / km
Mass start relay practice on Kinnoull Hill.
Legs were Tired with a capital T.
Desperately trying to keep up with Charlotte's ferocious pace for the middle section and eventually managed to get ahead, before totally binning my lead by coming far too low to 11. She snuck past but managed to claw my way back to claim a glorious 6th place
Legs were Tired with a capital T.
Desperately trying to keep up with Charlotte's ferocious pace for the middle section and eventually managed to get ahead, before totally binning my lead by coming far too low to 11. She snuck past but managed to claw my way back to claim a glorious 6th place
2 PM
Run 7:01 [2] 0.93 km (7:33 / km)
Messing about in a housing estate in Perth
Orienteering 13:05 [3] 3.07 km (4:16 / km)
Sprint training in Muirton
Course wasn't too hard technically, though made one error coming out of 9 down a dead end. Legs feeling super heavy
Course wasn't too hard technically, though made one error coming out of 9 down a dead end. Legs feeling super heavy
Run 9:52 [2] 1.89 km (5:13 / km)
En-masse warm down to finish up an awesome weekend
Sunday Feb 14, 2016 #
11 AM
Run 10:11 [2] 0.84 km (12:07 / km) +125m 6:57 / km
"Warm up" to the start, with emphasis on the up, and less on the warm
Orienteering 45:41 [2] 3.3 km (13:51 / km) +65m 12:36 / km
Middle training in a very snowy Allean
Terrible direction to 1, actually looking at my compass may have helped here.
Calum immediately caught up, so I thought I'd take a different route to 2 just to make it more interesting.
Turned out that the path I had hoped would lead me to the control was long gone, and it and the runnable forest had been replaced by some of the worst windblow I've ever seen.
Eventually slogged through it all to discover that in the ~50 years since the map was updated, most of the white ontop of the hill was now dark green interspersed with more windblow.
I did quite enjoy it though, in hindsight. It was certainly very pretty.
Caught up Jack who was tremendously lost, so I figured I'd just mosey around with him and do a bit of coaching from 2 onwards.
Terrible direction to 1, actually looking at my compass may have helped here.
Calum immediately caught up, so I thought I'd take a different route to 2 just to make it more interesting.
Turned out that the path I had hoped would lead me to the control was long gone, and it and the runnable forest had been replaced by some of the worst windblow I've ever seen.
Eventually slogged through it all to discover that in the ~50 years since the map was updated, most of the white ontop of the hill was now dark green interspersed with more windblow.
I did quite enjoy it though, in hindsight. It was certainly very pretty.
Caught up Jack who was tremendously lost, so I figured I'd just mosey around with him and do a bit of coaching from 2 onwards.
4 PM
Run 1:09:40 [3] 10.66 km (6:32 / km) +260m 5:49 / km
With Clem from Glassie Bunkhouse on a very wintery run.
Loved this a lot. Up the field from the bunkhouse and along the track to Loch Glassie. After the path ran out we carved our way along some narrow rides till we hit a deer fence, which we followed for a (comparatively) fast descent back down to the loch.
Squelched through the semi-frozen marsh by the loch till we eventually staggered back out onto a track, which an ATV had been along at some point making the going slightly easier. One brief detour the wrong way (oops), and we managed to bash along the paths to the top of Cluny Rock.
Doubled back through the woods, hopped a deer fence or two and dropped down onto the path below. As it turned out the others had already been along here, so we just followed their tracks all the way home for some much easier running.
Was fun :) :)
Loved this a lot. Up the field from the bunkhouse and along the track to Loch Glassie. After the path ran out we carved our way along some narrow rides till we hit a deer fence, which we followed for a (comparatively) fast descent back down to the loch.
Squelched through the semi-frozen marsh by the loch till we eventually staggered back out onto a track, which an ATV had been along at some point making the going slightly easier. One brief detour the wrong way (oops), and we managed to bash along the paths to the top of Cluny Rock.
Doubled back through the woods, hopped a deer fence or two and dropped down onto the path below. As it turned out the others had already been along here, so we just followed their tracks all the way home for some much easier running.
Was fun :) :)
Saturday Feb 13, 2016 #
12 PM
Run 13:42 [2] 2.23 km (6:09 / km) +21m 5:52 / km
Pissing about in a field and jogging up and down a track
Orienteering 34:31 [3] 5.18 km (6:40 / km) +84m 6:10 / km
Mass start one man relay. Set off with the boys, only all 4 of them had a different first loop so it was a bit lonely.
Mikey eventually had the same gaffle, at which point I immediately made a mistake. Still beat him in the sprint finish though, honour saved.
Mikey eventually had the same gaffle, at which point I immediately made a mistake. Still beat him in the sprint finish though, honour saved.
2 PM
Run 56:38 [3] 10.03 km (5:39 / km) +330m 4:51 / km
Looked at the map, decided I didn't fancy it, went for a run with Calum instead.
Proper nice and snowy, untouched snow on some of the paths, and the gorge looked so awesome. One slightly hairy descent to meet up with the right track, always fun
Proper nice and snowy, untouched snow on some of the paths, and the gorge looked so awesome. One slightly hairy descent to meet up with the right track, always fun
Friday Feb 12, 2016 #
10 AM
Cycling 2:08:33 [2] 53.9 km (25.2 kph) +577m
Easy out to Gladhouse with Purko, Jack and two medics. I'm impressed by Jack's ability to more or less keep up on a crappy hybrid
Got totally cockblocked on the Gladhouse descent by a tractor, very sad
Got totally cockblocked on the Gladhouse descent by a tractor, very sad
Thursday Feb 11, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
Gym with the boyz
Standard warm-up
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
Legs a bit knackered from yesterday, but happy to get the DL bashed out at 120 again
3x5 Back squat (50 warm-up, 90, 100, 100kg)
3x5 Deadlift (70 warm-up, 100, 110, 120kg)
3x8 Dumbbell benchpress (24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Standard warm-up
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
Legs a bit knackered from yesterday, but happy to get the DL bashed out at 120 again
3x5 Back squat (50 warm-up, 90, 100, 100kg)
3x5 Deadlift (70 warm-up, 100, 110, 120kg)
3x8 Dumbbell benchpress (24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
12 PM
Cycling 7:55 [2] 2.71 km (20.5 kph) +40m
To the bibliotheque to park up
Run 55:59 [2] 10.57 km (5:18 / km) +168m 4:54 / km
With Calum, Mark, Katie and Conor. From DVC to Blackford and the Hermitage, nice and easy with plenty of chat.
Think this is the first non-intervals EUOC run I've been on this academic year, so a historic occasion.
Think this is the first non-intervals EUOC run I've been on this academic year, so a historic occasion.
Cycling 8:28 [2] 2.77 km (19.6 kph) +10m
A nice damp cycle home
Wednesday Feb 10, 2016 #
4 PM
Run 1:26:37 [3] 18.7 km (4:38 / km) +161m 4:26 / km
Eventually I'll make it to a EUOC long run, but that day was not today.
Sunset run down the old railway line to Cramond, along the esplanade, through Granton and Newhaven, and back up the railway line to home.
Nice evening for it, and was feeling alright too, though will probably try to avoid any more tarmac till next week
Sunset run down the old railway line to Cramond, along the esplanade, through Granton and Newhaven, and back up the railway line to home.
Nice evening for it, and was feeling alright too, though will probably try to avoid any more tarmac till next week
Tuesday Feb 9, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
Gym with Clem, Calum and Ron Ron
Standard warm-up
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x5 Front squat (40 warm-up, 70, 80, 80kg)
3x5 Deadlift (70 warm-up, 100, 110, 120kg)
3x8 Dumbbell benchpress (24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Standard warm-up
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x5 Front squat (40 warm-up, 70, 80, 80kg)
3x5 Deadlift (70 warm-up, 100, 110, 120kg)
3x8 Dumbbell benchpress (24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
6 PM
Cycling 13:51 [2] 3.61 km (15.6 kph) +30m
To the killing fields
Run 32:45 [4] 4.67 km (7:01 / km) +299m 5:19 / km
EUOC Hill reps up Salisbury crags, plus some jogging to and from bike
4x3 minutes [3 mins]
This felt alright. With Peter for the most part, managed to get essentially the same distance on all 4 reps. Felt mentally much easier than last week, even if it was the same amount of overall effort
Would've definitely been useful to have my HR monitor for this session...
4x3 minutes [3 mins]
This felt alright. With Peter for the most part, managed to get essentially the same distance on all 4 reps. Felt mentally much easier than last week, even if it was the same amount of overall effort
Would've definitely been useful to have my HR monitor for this session...
Cycling 8:37 [2] 2.11 km (14.7 kph) +54m
To the pub
Monday Feb 8, 2016 #
6 PM
Run 39:46 [2] 8.32 km (4:47 / km) +70m 4:35 / km
Quick jaunt around circuit and the old railway line. Kept it short as L ankle was feeling a bit fatigued, think I must've tweaked it some point at the weekend.
Fairly uneventful run, asides from nearly getting run over
Fairly uneventful run, asides from nearly getting run over
Sunday Feb 7, 2016 #
11 AM
Run 10:11 [2] 1.89 km (5:23 / km) +15m 5:11 / km
Does it count as a warm-up if you don't actually get warm?
Orienteering 17:07 [4] 3.86 km (4:26 / km) +36m 4:14 / km
ESOC chasing sprint prologue/Scottish Sprint Champs
Technically fine, missed an alley to 5, and poor route to 15. Asides from that was all good, sliding all over the place in flats though.
Physically okay, but I've definitely felt better. Wind and rain probably didn't help too much on this front. Eventually at some point I'll actually get to an acceptable level of fitness
Going to gloss over the mispunch.... Oops.
Technically fine, missed an alley to 5, and poor route to 15. Asides from that was all good, sliding all over the place in flats though.
Physically okay, but I've definitely felt better. Wind and rain probably didn't help too much on this front. Eventually at some point I'll actually get to an acceptable level of fitness
Going to gloss over the mispunch.... Oops.
Run 5:12 [2] 0.96 km (5:25 / km)
Straight back to assembly, pure baltic
1 PM
Run 9:23 [2] 1.78 km (5:16 / km)
To the start with Daniel, via the finish by accident. I blame the poor taping
Orienteering 17:53 [4] 3.9 km (4:35 / km) +70m 4:12 / km
Mini mass start with Daniel, got some pretty good racing in for the first 11 controls. Lead was swapping between us both till the course got less technical and he used his superior running ability to cruise off, the bastard.
Some pretty shite routes on some controls in the first part, definitely not helped by the god awful printing.
Good fun though, and glad Dan also mp'd the first race so I had someone to run against
Some pretty shite routes on some controls in the first part, definitely not helped by the god awful printing.
Good fun though, and glad Dan also mp'd the first race so I had someone to run against
Saturday Feb 6, 2016 #
7 PM
Run 13:55 [2] 1.85 km (7:31 / km) +30m 6:57 / km
Up to the start and pissing about a bit
Orienteering 54:15 [2] 7.25 km (7:29 / km) +196m 6:36 / km
Scottish Night Champs.
A very slow jog around an uninspiring course. Navigating like a bit of a twat in places, never really got into it.
Perked up some once the rain and wind started, made the long bearings across the open a bit more exciting.
A very slow jog around an uninspiring course. Navigating like a bit of a twat in places, never really got into it.
Perked up some once the rain and wind started, made the long bearings across the open a bit more exciting.
Run 9:43 [2] 1.1 km (8:50 / km) +10m 8:27 / km
Back to the car, rather soggy
Friday Feb 5, 2016 #
9 AM
Cycling 2:24:13 [1] 53.86 km (22.4 kph) +576m
Nice easy cycle out to Gladhouse with Froomey and Contador. Little bit breezy on the way out, but managed to get up to some fairly decent speeds on the descents home.
Decent chat too as the further adventures of Mr O'Reilly continue, currently got about half of the script written. I'm thinking romcom, but might need to go for a tragedy depending on the finale.
Managed to get a puncture outside Cav about 5 minutes from home, gutted. Dug a big bit of glass out the tyre and had to walk the last 500m
Decent chat too as the further adventures of Mr O'Reilly continue, currently got about half of the script written. I'm thinking romcom, but might need to go for a tragedy depending on the finale.
Managed to get a puncture outside Cav about 5 minutes from home, gutted. Dug a big bit of glass out the tyre and had to walk the last 500m
Thursday Feb 4, 2016 #
Strength and Conditioning 1:30:00 [0]
Gym with Clem, Calum and Hafthor
Standard warm-up
3x5 Strict pull-ups (3x Parallel)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
Legs in pieces from yesterday, so didn't go too hard on the weights
3x5 Back squat (40 warm-up, 80, 90, 100kg)
3x5 Deadlift (70 warm-up, 90, 100, 110kg)
3x8 Dumbbell benchpress (22, 24, 24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Ankle touches
Hafthor had to give up after the 2nd set, so much for being the mountain
Stretch and roll in My gym
Standard warm-up
3x5 Strict pull-ups (3x Parallel)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
Legs in pieces from yesterday, so didn't go too hard on the weights
3x5 Back squat (40 warm-up, 80, 90, 100kg)
3x5 Deadlift (70 warm-up, 90, 100, 110kg)
3x8 Dumbbell benchpress (22, 24, 24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Ankle touches
Hafthor had to give up after the 2nd set, so much for being the mountain
Stretch and roll in My gym
7 PM
Orienteering 32:15 [3] 6.24 km (5:10 / km) +133m 4:40 / km
FWTN planned by Nixon, fun little course that stayed in the nice bit of Braids
Mass start, but not keeping up with the pace up to the first control, legs just feeling dead up the hill. Running with Laura for a bit in the beginning, then our gaffles split and I snuck ahead. Ended up alone on my gaffles so just had a nice cruisey run around till the finish.
Mass start, but not keeping up with the pace up to the first control, legs just feeling dead up the hill. Running with Laura for a bit in the beginning, then our gaffles split and I snuck ahead. Ended up alone on my gaffles so just had a nice cruisey run around till the finish.
Wednesday Feb 3, 2016 #
9 AM
Cycling 2:10:43 [2] 55.89 km (25.7 kph) +191m
Cycle with Stephen out along the coast to Aberlady before turning round and coming back the same way.
Managed to cycle into the back of him just after Duddingston Low Road and broke one of his spokes, oops. Feel like I'm making a habit of driving into him, luckily my bike is unharmed... It's like a very expensive version of conkers
Good chat, great views, gorgeous weather, and quiet roads. Pretty sure life doesn't get better than this
Managed to cycle into the back of him just after Duddingston Low Road and broke one of his spokes, oops. Feel like I'm making a habit of driving into him, luckily my bike is unharmed... It's like a very expensive version of conkers
Good chat, great views, gorgeous weather, and quiet roads. Pretty sure life doesn't get better than this
Tuesday Feb 2, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
4x Thoracic exercises
All fours, spiderman, press-up, elbow
2x10 Wall squat
2x10 Kettlebell hip hinge
5x Inch Worm
10x Press-ups
Tried out some of the notorious medball press-ups, I feel like their difficulty was severely overstated
6+6 Single leg box squat
2x6+6 Bulgarian squat
10x TRX row
2 Lengths spiderman crawl
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega long ladder since the normal one was missing
2x 1 in each (High knees)
2x 2 in each
1+1 Lateral high knees
1+1 In/Out
2x Ickey shuffle
2x Reverse Ickey shuffle
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x8 Overhead reverse lunge (25kg)
3x8 Front squat (40 warm-up, 60, 70, 80kg)
3x8 Deadlift (70 warm-up, 100, 100, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Bumped into Steve on the way out and had a bit of a chat. He reckons it's about time we dropped down to 5 reps, and also about to include some jerks, so may well throw them in on Thursday
All fours, spiderman, press-up, elbow
2x10 Wall squat
2x10 Kettlebell hip hinge
5x Inch Worm
10x Press-ups
Tried out some of the notorious medball press-ups, I feel like their difficulty was severely overstated
6+6 Single leg box squat
2x6+6 Bulgarian squat
10x TRX row
2 Lengths spiderman crawl
3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega long ladder since the normal one was missing
2x 1 in each (High knees)
2x 2 in each
1+1 Lateral high knees
1+1 In/Out
2x Ickey shuffle
2x Reverse Ickey shuffle
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x8 Overhead reverse lunge (25kg)
3x8 Front squat (40 warm-up, 60, 70, 80kg)
3x8 Deadlift (70 warm-up, 100, 100, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Bumped into Steve on the way out and had a bit of a chat. He reckons it's about time we dropped down to 5 reps, and also about to include some jerks, so may well throw them in on Thursday
C • Gym 2
6 PM
Cycling 15:01 [2] 3.95 km (15.8 kph) +64m
To upper Pollock roundabout
Run (Hill reps) 51:27 [4] 7.4 km (6:57 / km) +240m 5:59 / km
EUOC Hill reps.
Legs and back pretty fatigued from this morning, but tried to just get on with it.
Relatively close to the quick boys, so fairly happy
3x60s [3min]
2x45s [2.5min]
6x30s [2min]
2x45s [2.5min]
3x60s [3min]
Have misplaced my HR monitor for about a month now, considering ordering a new one so it'll turn up down the sofa or something
Legs and back pretty fatigued from this morning, but tried to just get on with it.
Relatively close to the quick boys, so fairly happy
3x60s [3min]
2x45s [2.5min]
6x30s [2min]
2x45s [2.5min]
3x60s [3min]
Have misplaced my HR monitor for about a month now, considering ordering a new one so it'll turn up down the sofa or something
Cycling 15:55 [2] 4.7 km (17.7 kph) +49m
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