Training Log Archive: Forest DemonIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Note
Should have gone for a run, but I didn't because I'm a terrible person, and very lazy/easily distracted
Friday Nov 29, 2013 #
Note
(rest day)
Thursday Nov 28, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle, 2x Reverse Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (20, 60, 65, 70kg)
4x5 Benchpress (20, 35, 40, 45kg)
4x6+6 Single-arm Bent-over Row (12, 14, 16, 16kg)
3x6+6 Weighted Step-up and drive (24, 28, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Single leg pulse bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle, 2x Reverse Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (20, 60, 65, 70kg)
4x5 Benchpress (20, 35, 40, 45kg)
4x6+6 Single-arm Bent-over Row (12, 14, 16, 16kg)
3x6+6 Weighted Step-up and drive (24, 28, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Single leg pulse bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Note
Edit: 26kg Bent over row? Unlikely, heh.
Run 27:23 [3] 6.13 km (4:28 / km) +66m 4:14 / km
Jog around circuit
Wednesday Nov 27, 2013 #
Run 1:14:21 [3] 12.3 km (6:03 / km) +257m 5:28 / km
ahr:147 max:175
Run up and around on Corstorphine Hill.
Tuesday Nov 26, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (14, 14, 14, 14kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (12, 12, 12, 12kg)
3x5+5 Bench Side Bend
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (14, 14, 14, 14kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (12, 12, 12, 12kg)
3x5+5 Bench Side Bend
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Note
No time for anything else today, busy with uni all day and a committee meeting got in the way of intervals in evening :(
Strength and Conditioning 10:00 [0]
Stretchy stretchy
Monday Nov 25, 2013 #
Run 28:35 [2] 6.24 km (4:35 / km) +72m 4:20 / km
ahr:145 max:171
Jog around slight variation of my circuit.
Sunday Nov 24, 2013 #
Run 6:54 [1] 0.66 km (10:27 / km) +10m 9:43 / km
Jog from parking to start of exercise.
Far too many exercises for the (very) limited time we had to train ... buses had to be returned for 5, and someone had decided that Coull was a handy place to train from Findhorn.
Far too many exercises for the (very) limited time we had to train ... buses had to be returned for 5, and someone had decided that Coull was a handy place to train from Findhorn.
Orienteering 56:25 [3] 7.69 km (7:20 / km) +357m 5:57 / km
Started out on the beginning of the super long course, to get a nice run in the technical stuff. Going well until I stuck my foot down a rabbit hole and twisted my ankle ... hobbled around for 5 minutes, then attempted to jog about in the terrain, but it was still sore. Decided to play it safe, so went for a jog around on the paths instead. Met Peter G who'd been doing exercises in the different part of the forest, which he said wasn't too rocky or rough, so I went and did a small 2km course in there. Quite nice, though it was a pity there was almost no time for training.
Run 12:35 [1] 1.7 km (7:24 / km) +54m 6:23 / km
Jog back to the buses.
Strength and Conditioning 10:00 [0]
Stretchy stretchy
Saturday Nov 23, 2013 #
Run 13:24 [1] 1.58 km (8:29 / km) +28m 7:47 / km
Warm up with everyone around a path loop from the buses.
Orienteering 49:32 [3] 4.99 km (9:56 / km) +70m 9:17 / km
Trains exercise on Dallaschyle which Jess had planned. Running against Jess/Charlotte/Simon/Bry/Lauren. Navigation super sloppy in the beginning, not checking direction properly and struggling with map/ground. Stopped pissing about after the first set though, went alright after that.
Time includes start/stop at controls and end of loops.
Time includes start/stop at controls and end of loops.
Run 9:03 [1] 1.02 km (8:52 / km) +35m 7:34 / km
Jog back from the finish.
Run 8:57 [1] 1.23 km (7:17 / km) +25m 6:36 / km
Jogging around a bit on and around the dunes.
Orienteering 22:30 [4] 3.91 km (5:45 / km) +18m 5:37 / km
Findhorn relay planned by Jess. Fun course, bit sloppy to a few - looking too soon for 4, since I didn't think it was beyond the (unmarked) gorse. Big ole S on the way to the spectator, didn't check compass and ran for what I thought was the gap with the path, so took the long way round the gorse. Good run though, really enjoyed it.
Run 6:23 [1] 0.81 km (7:53 / km) +11m 7:23 / km
Short warm down, getting dark by the time everyone had finished.
Friday Nov 22, 2013 #
Note
(rest day)
Travelling up to Findhorn for EUOC weekend.
Forgot my HR monitor, boo :(
Forgot my HR monitor, boo :(
Thursday Nov 21, 2013 #
Strength and Conditioning 1:00:00 [0]
weight:70kg
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (30, 50, 60, 70kg - new max)
4x5 Benchpress (20, 30, 40, 45kg - new max)
4x6+6 Single-arm Bent-over Row (10, 12, 16, 20kg)
3x6+6 Weighted Step-up and drive (20, 24, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Single leg pulse bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (30, 50, 60, 70kg - new max)
4x5 Benchpress (20, 30, 40, 45kg - new max)
4x6+6 Single-arm Bent-over Row (10, 12, 16, 20kg)
3x6+6 Weighted Step-up and drive (20, 24, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Single leg pulse bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Run 4:38 [1] 0.87 km (5:20 / km) +15m 4:54 / km
ahr:129 max:138
Attempting to get warm, it's very very cold.
Orienteering 31:46 [4] 6.17 km (5:09 / km) +76m 4:51 / km
ahr:155 max:176
FWTN #5, nice little course planned by Charlotte. Pretty clean and quick on them all, but lost time to 10 - very hesitant around all the different thickets.
Took the north route to 19, which I think was slower, so lost time there.
Apart from that, pretty good run, flowing well etc.
Had the wubbish gaffle though, made a dog leg from 17-18-19.
Took the north route to 19, which I think was slower, so lost time there.
Apart from that, pretty good run, flowing well etc.
Had the wubbish gaffle though, made a dog leg from 17-18-19.
Run 18:02 [2] 2.38 km (7:35 / km) +21m 7:15 / km
ahr:135 max:151
Ran out to the first few controls to collect them in.
Strength and Conditioning 10:00 [0]
Stretchy stretchy
Wednesday Nov 20, 2013 #
Run 22:57 [3] 5.0 km (4:35 / km)
ahr:157 max:181
Quick run round circuit, left it a bit late so no time for anything major.
Strength and Conditioning 10:00 [0]
Stretchy stretchy
Tuesday Nov 19, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (12, 12, 14, 14kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (10, 10, 12, 12kg)
3x5+5 Bench Side Bend
Circuit Session: 2 sets of 30 seconds on, 15 seconds gap, 1(?) between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (14kg in each hand)
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (12, 12, 14, 14kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (10, 10, 12, 12kg)
3x5+5 Bench Side Bend
Circuit Session: 2 sets of 30 seconds on, 15 seconds gap, 1(?) between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (14kg in each hand)
Note
Only 2 sets of the circuit, should have been 3, but ran out of time due to Steve having to explain stuff at the beginning.
Run 15:22 [1] 3.03 km (5:04 / km)
ahr:149 max:163
Quick jog to the Meadows.
Run 30:00 [5] 5.5 km (5:27 / km)
ahr:172 max:187
Super hard work tonight, massive head wind for the out/across sections of the intervals for the whole session, which was getting worse towards the end.
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:36
2- 1.25km: 00:04:32
3- 1km: 00:03:40
4- 1km: 00:03:37
5- 1km: 00:03:35
Slow times, but given the wind it wasn't surprising.
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:36
2- 1.25km: 00:04:32
3- 1km: 00:03:40
4- 1km: 00:03:37
5- 1km: 00:03:35
Slow times, but given the wind it wasn't surprising.
Run 16:55 [1] 3.03 km (5:35 / km)
ahr:126 max:150
Jog back from intervals. Absolutely Baltic, might need to dig out the long sleeves soon ...
Monday Nov 18, 2013 #
Run 29:36 [2] 5.02 km (5:54 / km) +58m 5:34 / km
ahr:146 max:168
Meander around my circuit
Sunday Nov 17, 2013 #
Run 14:56 [1] 1.65 km (9:03 / km) +30m 8:18 / km
ahr:108 max:159
Jog/walk to the start
(Walk after I caught Mum and Rona up)
(Walk after I caught Mum and Rona up)
Orienteering 59:38 [3] 8.99 km (6:38 / km) +189m 6:00 / km
ahr:159 max:183
Quite a dull course, as they go. Lots of track running and the stuff off the path was slow going.
Semi-decent run, pretty clean on most controls. The majority of the red on GPS trace was from staggering through thick undergrowth (especially after 14).
Mistake at 13: Very confused by the crags on the ground relative to what was on the map. Seemed to be two lines of crags in reality, when I was expecting one large quarry-type thing from the map. Where the control was, was definitely NOT a 3m crag, and it seemed a lot further east along the spur than I expected. Came into the open (which was very rough) at a poor angle, didn't check my compass properly coming off the path, so ended up the wrong side of the open.
Mistake at 19: Came down to the path and turned left, then ran along till I hit the path junction and headed south. Very confused when I hit some knolls, nothing on the map was fitting how I expected it to be. Relocated fairly quickly, and came into 19 okay after that. Couldn't work out what had gone so wrong, then when I downloaded I was told I missed 18 ... whoops. Still, it explained why everything was so weird.
2nd miss-punch ever, 2nd miss-punch of the year, boo :(
Asides from that, a pretty good run, all in all. Shame it didn't count for anything ...
GPS trace here: http://i.imgur.com/LNOPMsB.jpg
Semi-decent run, pretty clean on most controls. The majority of the red on GPS trace was from staggering through thick undergrowth (especially after 14).
Mistake at 13: Very confused by the crags on the ground relative to what was on the map. Seemed to be two lines of crags in reality, when I was expecting one large quarry-type thing from the map. Where the control was, was definitely NOT a 3m crag, and it seemed a lot further east along the spur than I expected. Came into the open (which was very rough) at a poor angle, didn't check my compass properly coming off the path, so ended up the wrong side of the open.
Mistake at 19: Came down to the path and turned left, then ran along till I hit the path junction and headed south. Very confused when I hit some knolls, nothing on the map was fitting how I expected it to be. Relocated fairly quickly, and came into 19 okay after that. Couldn't work out what had gone so wrong, then when I downloaded I was told I missed 18 ... whoops. Still, it explained why everything was so weird.
2nd miss-punch ever, 2nd miss-punch of the year, boo :(
Asides from that, a pretty good run, all in all. Shame it didn't count for anything ...
GPS trace here: http://i.imgur.com/LNOPMsB.jpg
Run 11:35 [1] 1.4 km (8:16 / km)
ahr:125 max:137
Jog back from the finish
Note
I have literally no idea how I managed to miss out a control. Think I was getting too far ahead of myself, as 18 didn't look to be a hard control, so I was looking at the rest of the course.
Was getting a bit tired/bored at that point, so totally derped. Need to keep up the concentration towards the end of courses - other miss-punch was at the Big W/E on the 3rd(?) last control, so definitely an issue towards the end of a course when I'm getting tired.
Was getting a bit tired/bored at that point, so totally derped. Need to keep up the concentration towards the end of courses - other miss-punch was at the Big W/E on the 3rd(?) last control, so definitely an issue towards the end of a course when I'm getting tired.
Strength and Conditioning 10:00 [0]
Stretchy stretchy
Saturday Nov 16, 2013 #
Run 22:26 [4] 4.98 km (4:30 / km) +56m 4:16 / km
ahr:153 max:177
Quick trot around my old circuit in a vague attempt to offset the guilt at not running properly since Wednesday.
Strength and Conditioning 10:00 [0]
Various different stretching exercises, which FASIC gave me to do.
Friday Nov 15, 2013 #
Note
(rest day)
Thursday Nov 14, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility stuffs:
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Ladder (2x One in each, 2x Two in each, 2x In/out fast feet, 2x Lateral, 4x Ickey Shuffle)
Babby Hurdles (2x Jump over, 2x2+2 Hop over)
Overhead squat (2x8 with Broomstick)
3x5+5 Weighted Bulgarian Squat (10kg in each hand)
3x5+5 Kettlebell Single Leg Deadlift (16kg)
3x5+5 Alternate Dumbbell Benchpress (10kg)
3x5+5 Bench Side Lift Thingamajigs
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1:20 between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Battle Ropes
Windscreen Wipers
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Ladder (2x One in each, 2x Two in each, 2x In/out fast feet, 2x Lateral, 4x Ickey Shuffle)
Babby Hurdles (2x Jump over, 2x2+2 Hop over)
Overhead squat (2x8 with Broomstick)
3x5+5 Weighted Bulgarian Squat (10kg in each hand)
3x5+5 Kettlebell Single Leg Deadlift (16kg)
3x5+5 Alternate Dumbbell Benchpress (10kg)
3x5+5 Bench Side Lift Thingamajigs
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1:20 between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Battle Ropes
Windscreen Wipers
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (16kg in each hand)
Note
Went to FASIC for screening - told I have super tight calves and hamstrings, so not exactly an earth shattering revelation. Have a poor range of motion in my feet, in terms of how far my toes bend etc. Right ankle is apparently very inflexible, which means my foot does all sorts of physio jargon things when I'm running. Essentially, my foot lands and twists outwards too far to compensate for my inflexible ankle. Been given lots of stretching to do, so am to do that for the next ~6 weeks, to see if the problem is due to being inflexible, or because of something which can't be fixed, at which point they can look for other solutions.
Note
Should have gone for some o-ing training after uni.
Wednesday Nov 13, 2013 #
Run 57:18 [3] 9.9 km (5:47 / km) +182m 5:18 / km
ahr:143 max:165
Run up and around on Corstorphine Hill. Hamstrings felt a little tight, so did some stretching halfway up the hill.
Tuesday Nov 12, 2013 #
Strength and Conditioning 1:00:00 [0]
Short agility warm-up thing:
Hurdles (2x Bounce Step-over, 2x Bounce Lateral Step-over, 2x Bounce Reverse Step-over - can barely manage normal reverse, let alone bounce!)
Ladder (2x One in each, 2x Two in each, 2x Lateral, 4x Ickey Shuffle, 4x Reverse Ickey Shuffle)
3x5+5 Single leg squat
3x5 Benchpress (30, 35, 40kg)
1x5 with 15kg as warm up
3x5 Back Squat (55, 60, 65kg - new best)
1x5 with 20kg as warm up
3x8 Barbell Bent-Over Row (10kg)
3x6 Nordics
3x4+4 Bench Core Side Lift Thing .... whatever it's called
Circuit session: 3 sets of 30 second work, 10 second gap, 60 seconds between sets
Weighted Sit-ups (5kg medicine ball)
Plank (Single Leg)
Shoulder Touch
Windscreen Wipers
Opposite Arm V-Sit
Hurdles (2x Bounce Step-over, 2x Bounce Lateral Step-over, 2x Bounce Reverse Step-over - can barely manage normal reverse, let alone bounce!)
Ladder (2x One in each, 2x Two in each, 2x Lateral, 4x Ickey Shuffle, 4x Reverse Ickey Shuffle)
3x5+5 Single leg squat
3x5 Benchpress (30, 35, 40kg)
1x5 with 15kg as warm up
3x5 Back Squat (55, 60, 65kg - new best)
1x5 with 20kg as warm up
3x8 Barbell Bent-Over Row (10kg)
3x6 Nordics
3x4+4 Bench Core Side Lift Thing .... whatever it's called
Circuit session: 3 sets of 30 second work, 10 second gap, 60 seconds between sets
Weighted Sit-ups (5kg medicine ball)
Plank (Single Leg)
Shoulder Touch
Windscreen Wipers
Opposite Arm V-Sit
Run 15:43 [2] 3.02 km (5:12 / km) +49m 4:49 / km
ahr:147 max:161
Quick run to the meadows, slightly lateish from the house.
Run 30:00 [5] 5.5 km (5:27 / km)
ahr:177 max:193
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:30 - Feeling good, way better than last week.
2- 1.25km: 00:04:24 - Bit faster on this one, was running behind Robin. Didn't realise how much faster it was till I went past Tessa. Possibly a bit too fast, tbh.
3- 1km: 00:03:32
4- 1km: 00:03:32
5- 1km: 00:03:25 - Last one, pushing hard. Was trying to catch up with Colin, so was significantly faster on this one.
1- 1.25km: 00:04:30 - Feeling good, way better than last week.
2- 1.25km: 00:04:24 - Bit faster on this one, was running behind Robin. Didn't realise how much faster it was till I went past Tessa. Possibly a bit too fast, tbh.
3- 1km: 00:03:32
4- 1km: 00:03:32
5- 1km: 00:03:25 - Last one, pushing hard. Was trying to catch up with Colin, so was significantly faster on this one.
Note
Since the last one was so much quicker, I think next week can try for all 3 kms under 3:30, rather than one crazy fast km at the end.
Run 19:36 [1] 3.03 km (6:28 / km) +42m 6:03 / km
ahr:132 max:143
Jog home. Feeling alright, though my legs are a little tired, not really surprising.
Monday Nov 11, 2013 #
Note
(rest day)
Was planning on going for a short (~30 minute) recovery run, but didn't really have time in the morning (slept for too long), and was feeling pretty knackered after uni. Decided to take it as a rest day, and watched Ripper Street instead.
Sunday Nov 10, 2013 #
Run 8:00 [1] 1.0 km (8:00 / km)
Quick warm up before relay. Was already fairly warmed up from the 5km ~35 minute 'walk' to Blackford Hill from the house ... that probably should count as training tbh
Orienteering 16:58 [5] 3.31 km (5:08 / km) +70m 4:38 / km
ahr:181 max:195
Absolutely fantastic little course courtesy of spongey, really awesome. Properly going for it, which is probably why my average HR was so high. Forgot to start my watch at the beginning, again, which was a bit of a failure - will remember to do it properly eventually!
Pretty much the best run I've had in a while, really enjoyed it. Lucky it was a super important event to have a great run at ;). Only one error, which was going high to 14 when I should have stayed low. Apart from that, all clean and fine, though I was a little bit slow staggering through the crap next to 10, and had to go slowly on the slippy paths to 3.
GPS trace: http://i.imgur.com/RYVllQ9.jpg
Pretty much the best run I've had in a while, really enjoyed it. Lucky it was a super important event to have a great run at ;). Only one error, which was going high to 14 when I should have stayed low. Apart from that, all clean and fine, though I was a little bit slow staggering through the crap next to 10, and had to go slowly on the slippy paths to 3.
GPS trace: http://i.imgur.com/RYVllQ9.jpg
Note
No 'proper' warm down after the run, but the 5km walk back home did the trick. Not sure if walking should count as training really ... perhaps intensity 0? It'd add on 6km per day though, which would really inflate the kms in the week ... hmm.
Saturday Nov 9, 2013 #
Run 8:16 [1] 0.64 km (12:55 / km)
ahr:125 max:152
Quick warm up to the start, cut slightly short to slot into the next free start time.
Orienteering 53:21 [4] 11.7 km (4:34 / km) +77m 4:25 / km
ahr:171 max:191
First impressions as I picked up the map: "Where the heck is the start kite?". Doubled sided map, doh. Ran left from the start kite on autopilot trying to work out where #1 was and which way I was going to it, then realised I'd forgotten to start my watch. Immediately sailed past the path I was supposed to be turning down as I fiddled with the watch ... whoops.
Pretty basic stuff up to 4, though poor in the circle to 4, as I was looking for a tree, which was actually a bush. Slow out of 4, hadn't planned ahead properly so had to unfold map and work out what I was doing to 5.
As I was heading to 6, started trying to have a look at what on earth I was going to do on the giant leg to 9. My cunning attempt to save time backfired however, as I rounded the corner around the building to 6 and had a total brainfart about what I was doing, and where I was going. Got a grip (kinda) after that, though I got stuck leaving 7 in a stupid fence leading to someone's door, ho hum.
Slow out of 8, as I decided which way to head for 9, initially thought there might have been an alright way to the west, though swiftly realised east was the way to go. Then it was time for the super exciting 1.5km dead run, which I used to have a quick glance at the rest of the course.
Just went through the motions till 12, then it was time for the next piece of timeloss, when I turned right straight away after the small path, when I needed to head up to the road junction first. Realised very quickly though, because the road was downhill, which I knew was wrong.
Small error at 15, went into the courtyard, rather than round the tower, saw the control on the other side of the fence straight away.
Fine after that, chose the north route to 19 to avoid unnecessary climb.
Started heading to the left of the building to 21, thought there was a gap in the fence so had to doubleback round. Coming out of 21 trying to decide best route to 22, when I saw Josh had nearly caught the 2 minutes between us, ohshit. Panicked, and chose the south route without thinking about it properly, immediately regretted it. Daft mistake to make, needed to focus on my own race. Josh went north, which closed the gap between us to essentially nothing. First into the control, as he went to wrong side of the fence.
Josh catching me up was a kick in the arse, realised I'd been slowing down a little, so turned on the afterburners to try to pull away from him again. Navigation was a lot cleaner after 22, much more focused again. Good running after that, pulling away from Josh.
Lost the gap at 25, couldn't see the crossable fence on the path up to it, so jumped the fence at the top, which was wasted time. Running hard after that, attempting to get away again - chose the better route to 28 so the gap reappeared, then just had to hang on till the finish.
An alright run, though not the cleanest. Good in most sections, though a few mistakes and route choice errors cost me time.
Watch appeared to work well though, which is nice. GPS lost signal in a few of the more high-rise areas, though the track was pretty good, especially nice to get total distance ran. Shorter route than others I compared to, so I guess most of the route choices were good. GPS trace is here: http://i.imgur.com/phTwsYA.jpg
Pretty basic stuff up to 4, though poor in the circle to 4, as I was looking for a tree, which was actually a bush. Slow out of 4, hadn't planned ahead properly so had to unfold map and work out what I was doing to 5.
As I was heading to 6, started trying to have a look at what on earth I was going to do on the giant leg to 9. My cunning attempt to save time backfired however, as I rounded the corner around the building to 6 and had a total brainfart about what I was doing, and where I was going. Got a grip (kinda) after that, though I got stuck leaving 7 in a stupid fence leading to someone's door, ho hum.
Slow out of 8, as I decided which way to head for 9, initially thought there might have been an alright way to the west, though swiftly realised east was the way to go. Then it was time for the super exciting 1.5km dead run, which I used to have a quick glance at the rest of the course.
Just went through the motions till 12, then it was time for the next piece of timeloss, when I turned right straight away after the small path, when I needed to head up to the road junction first. Realised very quickly though, because the road was downhill, which I knew was wrong.
Small error at 15, went into the courtyard, rather than round the tower, saw the control on the other side of the fence straight away.
Fine after that, chose the north route to 19 to avoid unnecessary climb.
Started heading to the left of the building to 21, thought there was a gap in the fence so had to doubleback round. Coming out of 21 trying to decide best route to 22, when I saw Josh had nearly caught the 2 minutes between us, ohshit. Panicked, and chose the south route without thinking about it properly, immediately regretted it. Daft mistake to make, needed to focus on my own race. Josh went north, which closed the gap between us to essentially nothing. First into the control, as he went to wrong side of the fence.
Josh catching me up was a kick in the arse, realised I'd been slowing down a little, so turned on the afterburners to try to pull away from him again. Navigation was a lot cleaner after 22, much more focused again. Good running after that, pulling away from Josh.
Lost the gap at 25, couldn't see the crossable fence on the path up to it, so jumped the fence at the top, which was wasted time. Running hard after that, attempting to get away again - chose the better route to 28 so the gap reappeared, then just had to hang on till the finish.
An alright run, though not the cleanest. Good in most sections, though a few mistakes and route choice errors cost me time.
Watch appeared to work well though, which is nice. GPS lost signal in a few of the more high-rise areas, though the track was pretty good, especially nice to get total distance ran. Shorter route than others I compared to, so I guess most of the route choices were good. GPS trace is here: http://i.imgur.com/phTwsYA.jpg
Run 7:25 [1] 1.0 km (7:25 / km)
ahr:126 max:139
Warm down near the first few controls with Callum, Craig and Josh.
Friday Nov 8, 2013 #
Note
(rest day)
Thursday Nov 7, 2013 #
Strength and Conditioning 1:00:00 [0]
8 sets of:
Ladder (1x One in each, 1x Two in each, 2x Lateral, 2x Hopscotch, 2x Ickey Shuffle)
Crunches (10x)
Jump chin-up (10x) - Super hard work after the first 4 sets, seriously lacking the upper body strength required
Single-leg squat (5x each leg)
Overhead squat (10x with broomstick)
Hurdles (1x Step-over, 1x Lateral Step-over, 2x Bounce Step-over, 4x Bounce Lateral Step-over)
3x5 back squat with max weight (60kg)
1x5 with 20kg to warm up
Circuit session: 3 sets of 30 second work, 15 second gap, 60 seconds between sets
Suitcase Crunches
Plank
Shoulder Touch
Windscreen Wipers
Opposite Arm V-sits
Ladder (1x One in each, 1x Two in each, 2x Lateral, 2x Hopscotch, 2x Ickey Shuffle)
Crunches (10x)
Jump chin-up (10x) - Super hard work after the first 4 sets, seriously lacking the upper body strength required
Single-leg squat (5x each leg)
Overhead squat (10x with broomstick)
Hurdles (1x Step-over, 1x Lateral Step-over, 2x Bounce Step-over, 4x Bounce Lateral Step-over)
3x5 back squat with max weight (60kg)
1x5 with 20kg to warm up
Circuit session: 3 sets of 30 second work, 15 second gap, 60 seconds between sets
Suitcase Crunches
Plank
Shoulder Touch
Windscreen Wipers
Opposite Arm V-sits
Note
New toy acquired (Suunto Ambit2 S), so can get GPS and heart rate data from training and races now. (Once I figure out how it works)
Run 10:00 [1] 1.0 km (10:00 / km)
Ran up and down the road a bit in a vague attempt to get warmed up. Pretty minging weather
Orienteering 36:55 [3] 4.8 km (7:41 / km)
FWTN #4 in Craigmillar Castle. Weather was a bit crap, though it cleared up soon after I started.
Orienteering quite well, though I felt kinda tired running around - not surprising really, given the mileage this past 7 days, and the fact I'd been up since 6.
Thinking about what we talked about in the technical meeting on Wednesday, focusing on direction out of the control, planning ahead and simplifying things. Good navigation to almost all the controls, got everything in the tricky quarry section with no problems, which was good. (Though 16 seemed further down than I expected). One mistake on 12, was running along at the lower set of (unmarked) crags and went sailing straight past it, overshot into the yucky stuff beyond. Managed to stagger back to the right place, though still couldn't see the marker at first as it was hidden amongst some leaves. Apart from that though, it was all fine, pretty pleased with how it went.
Orienteering quite well, though I felt kinda tired running around - not surprising really, given the mileage this past 7 days, and the fact I'd been up since 6.
Thinking about what we talked about in the technical meeting on Wednesday, focusing on direction out of the control, planning ahead and simplifying things. Good navigation to almost all the controls, got everything in the tricky quarry section with no problems, which was good. (Though 16 seemed further down than I expected). One mistake on 12, was running along at the lower set of (unmarked) crags and went sailing straight past it, overshot into the yucky stuff beyond. Managed to stagger back to the right place, though still couldn't see the marker at first as it was hidden amongst some leaves. Apart from that though, it was all fine, pretty pleased with how it went.
Run 5:00 [1] 0.5 km (10:00 / km)
Quick warm down, wasn't really in the mood for anything major, given the weather
Wednesday Nov 6, 2013 #
Run 58:35 [3] 9.4 km (6:14 / km)
Run from the house and around the paths on Corstorphine Hill
Note
Keeping all the various things I do as separate activity types, rather than subtypes of "running" or "orienteering". Makes it easier to see at a glance what the breakdown is, rather than just a massive chunk of stuff, half of which is warming up and down or just casual technical stuff, which you can't see easily without manually going through the logs.
Tuesday Nov 5, 2013 #
Strength and Conditioning 1:00:00 [0]
weight:69.9kg
8 reps of:
Overhead squat (10x, with broomstick)
Single-leg squat (5x each leg)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Ladder (1x One in each, 1x Two in each, 2x Lateral, 2x Hopscotch, 2x Ickey Shuffle)
Babby Hurdles (Jump over)
Crunches (10x)
TRX-Row (10x) }
Vertical jump distance test (20.6 inches)
Max back-squat test. 5x5 reps (20,30,40,50,60 kg). Aim was to find out % of bodyweight possible to squat, so currently 86%
Overhead squat (10x, with broomstick)
Single-leg squat (5x each leg)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Ladder (1x One in each, 1x Two in each, 2x Lateral, 2x Hopscotch, 2x Ickey Shuffle)
Babby Hurdles (Jump over)
Crunches (10x)
TRX-Row (10x) }
Vertical jump distance test (20.6 inches)
Max back-squat test. 5x5 reps (20,30,40,50,60 kg). Aim was to find out % of bodyweight possible to squat, so currently 86%
Note
60kg was on the edge, though perhaps could have done more. Started at 20 though, so not enough time within the 5 sets to test. Know what I can do now though, so next time can start higher.
Run 20:00 [1] 3.1 km (6:27 / km)
Run to the meadows.
Run 30:00 [5] 5.5 km (5:27 / km)
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:27 - Set off quite fast, then realised how disgustingly full I felt from dinner about 1/3 of the way in. Oh dear.
2- 1.25km: 00:04:31 - Choking a bit on firework smog, plenty of morons setting off fireworks.
3- 1km: 00:03:36
4- 1km: 00:03:38 - Speaking of morons, nearly got hit by a firework exploding on the path infront of me. If I'd been in the group which set off at 5 seconds, rather than 15, I'd have been inside the explosion.
5- 1km: 00:03:37 - Bit of a struggle, dinner was definitely keen to see me again.
1- 1.25km: 00:04:27 - Set off quite fast, then realised how disgustingly full I felt from dinner about 1/3 of the way in. Oh dear.
2- 1.25km: 00:04:31 - Choking a bit on firework smog, plenty of morons setting off fireworks.
3- 1km: 00:03:36
4- 1km: 00:03:38 - Speaking of morons, nearly got hit by a firework exploding on the path infront of me. If I'd been in the group which set off at 5 seconds, rather than 15, I'd have been inside the explosion.
5- 1km: 00:03:37 - Bit of a struggle, dinner was definitely keen to see me again.
Note
Need to have dinner earlier next week, it was a bit too late today. Made intervals hard work when I felt so full.
Still, relatively consistent times, even if they were a bit slower than I'd like.
Still, relatively consistent times, even if they were a bit slower than I'd like.
Run 20:00 [1] 3.1 km (6:27 / km)
Swift jog home, pretty cold out, wasn't very warm even with two layers + hat + gloves.
Monday Nov 4, 2013 #
Note
(rest day)
Sunday Nov 3, 2013 #
Run 15:00 [1] 1.0 km (15:00 / km)
Jog around car park and along the in the dunes to East.
Orienteering 1:15:53 [4] 10.6 km (7:10 / km)
Was feeling a bit tired, legs felt heavy.
Alright run, though not the fastest. Technically pretty good, asides from totally daft mistake on 5 - running along the track when I passed a control, which I thought was on the path which led to the finish, so had in my head that I was turning left at the next junction. In reality, control was actually on a ditch or similar, and I was about 100m away from where I thought I was. So when I reached the next path junction (way too soon for the correct one, which was 250m further on from the one before), immediately turned left and along the ride. Swiftly realised that I'd cocked up when the path was covered in green, and the penny dropped when I could see the finish in line with me. As a side note, my planned route wasn't ideal - if I had come off the small knoll through the green, the planted lines were running in the right direction to run through easily, which I could've (should've) checked as I ran past. Not too much time wasted though, perhaps a minute.
Navigation for the rest was good though, not getting bogged down with too much of the detail, trying to keep it relatively simple till I neared the control circles. Bit round patches of light green made things pretty easy in the more technical sections in the beginning, no real problems. Endured the path sections from 11-16, though 3km of dead running isn't exactly my idea of a good time in Roseisle (or anywhere). More interesting after 16 (which was in the wrong place), running against Dave Weir, though he dropped me after a poor route choice to 22. Went up to the dunes, but decided they'd be crap to run across, and the tide was high, so no beach either. Headed back into the forest and across all the broken ground, but lost a minute compared to Dave, who stuck with the dunes. Then running on my lonesome again, lost a few seconds to 26 - failed to check descriptions properly, so came in from the wrong direction. Good in the last technical section, though again, the light green made it easier.
Alright run, though not the fastest. Technically pretty good, asides from totally daft mistake on 5 - running along the track when I passed a control, which I thought was on the path which led to the finish, so had in my head that I was turning left at the next junction. In reality, control was actually on a ditch or similar, and I was about 100m away from where I thought I was. So when I reached the next path junction (way too soon for the correct one, which was 250m further on from the one before), immediately turned left and along the ride. Swiftly realised that I'd cocked up when the path was covered in green, and the penny dropped when I could see the finish in line with me. As a side note, my planned route wasn't ideal - if I had come off the small knoll through the green, the planted lines were running in the right direction to run through easily, which I could've (should've) checked as I ran past. Not too much time wasted though, perhaps a minute.
Navigation for the rest was good though, not getting bogged down with too much of the detail, trying to keep it relatively simple till I neared the control circles. Bit round patches of light green made things pretty easy in the more technical sections in the beginning, no real problems. Endured the path sections from 11-16, though 3km of dead running isn't exactly my idea of a good time in Roseisle (or anywhere). More interesting after 16 (which was in the wrong place), running against Dave Weir, though he dropped me after a poor route choice to 22. Went up to the dunes, but decided they'd be crap to run across, and the tide was high, so no beach either. Headed back into the forest and across all the broken ground, but lost a minute compared to Dave, who stuck with the dunes. Then running on my lonesome again, lost a few seconds to 26 - failed to check descriptions properly, so came in from the wrong direction. Good in the last technical section, though again, the light green made it easier.
Run 10:00 [1] 1.0 km (10:00 / km)
Felt surprisingly cold given I'd just finished, not very warm. Ran around in the same area as warm up, though this time with a LiDAR map, which, given the hype around them, was a bit, well, bollocks. Detail just wasn't anywhere near as good as the actual map, and the general shape of the land was a bit of a mess. Others reckoned that the contour filtering and quality of the map was perhaps a little poor, since other LiDAR maps are generally excellent.
Saturday Nov 2, 2013 #
Run 15:00 [1] 2.0 km (7:30 / km)
Jog up to the start and along by the lake.
Couple of stretches.
Couple of stretches.
Orienteering 35:45 [3] 5.2 km (6:53 / km)
Mass start relay practice on Loch na Bo. Started at the same time as the other 3 guys, though only saw James out there.
3- Came up the hill further right than I thought I was, so went around the wrong side of the thicket
5- Wrong side of some unmarked fallen trees - wasn't looking for the knoll with a hole next to it that it was on, since I was expecting it to be a gully
Apart from that, good run, kept catching back up to James who was a bit scrappy. Got 9 well which was potentially tricky (across the flat heathery forest to a single contour hill).
Only control which I had to physically stop and work out what was going on was 10, when it was in the wrong place
3- Came up the hill further right than I thought I was, so went around the wrong side of the thicket
5- Wrong side of some unmarked fallen trees - wasn't looking for the knoll with a hole next to it that it was on, since I was expecting it to be a gully
Apart from that, good run, kept catching back up to James who was a bit scrappy. Got 9 well which was potentially tricky (across the flat heathery forest to a single contour hill).
Only control which I had to physically stop and work out what was going on was 10, when it was in the wrong place
Run 15:00 [1] 2.0 km (7:30 / km)
Collected in the last 3 controls from the relay, then jogged back to car park
Run 10:00 [1] 1.5 km (6:40 / km)
Ran out across the bridge to peninsula then along the beach for a bit.
Orienteering 17:53 [4] 3.5 km (5:07 / km)
Started at the same time as James and Hector, so the idea was for a head to head race around the Sprint. Good at the beginning, they weren't too far in front (yet), though I had a poor route choice to 4 - decided to go past the buildings to main path then along that, rather than go through the buildings, so lost some time. Apart from that, good, very fast in the woods which were really nice, working on compass. Popped out the woods again directly in front of the path I was aiming for to 16, so that was good.
Run 10:00 [1] 1.0 km (10:00 / km)
Jog back to car park from finish
Run 10:00 [1] 1.5 km (6:40 / km)
Jog to start plus a bit of running in the woods
Orienteering 55:12 [3] 7.0 km (7:53 / km)
Courses were planned for compass work, focussing on direction. Nice forest, though the map was a little vague in the far end - since there were no kites out, tough trying to decide which feature was actually marked. Good exercise anyways, though wouldn't want to run on it for anything other than training. Bailed at number 24, the light was failing fast, it'd started hosing it down, and both the map and terrain looked pretty bleh.
Note
No proper warm down after last exercise - got cold and wet running back to car, so just jumped straight in to get changed and dry
Friday Nov 1, 2013 #
Note
(rest day)
Travelling up to Forres for the SEDS weekend.