Training Log Archive: Forest DemonIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
10 AM
Run 12:25 [2] 1.81 km (6:52 / km)
ahr:120 max:145
Jogging to the start of the long course with Mark. Proper nice day again.
Orienteering 1:40:30 [3] 10.85 km (9:16 / km) +301m 8:08 / km
ahr:138 max:170
Holme Fell. Started at the same time as Nixon, Will and Mark on the long course. All piled into the first control at the same time, then separated out. Took a similar route to Nixon to 2, but I was higher up the hill in the "white" and dropped back. Took the path route to 5, but it was worse than staying high. Staggered through all the crap very slowly, still ahead of Mark, and behind the others. Serious museum legs once eventually out onto the road, then just plodded round the rest. Went to the top to at least have some form of achievement.
Run 5:21 [2] 0.72 km (7:26 / km)
ahr:126 max:139
Saturday Nov 29, 2014 #
10 AM
Run 5:43 [1] 0.63 km (9:04 / km)
ahr:120 max:139
Jogging around the field a little, gorgeous day
Orienteering 25:17 [4] 3.9 km (6:29 / km) +77m 5:54 / km
ahr:169 max:188
Bishop Wood middle course. Treating it like a sort of race, so going relatively hard. Few wobbles - compass poor out of 5, so unnecessary height up the spur. Caught Mark ~2 minutes at 8. Poor route to 11, low through the green was very slow, but it looked okay in principle. Again poor choice to 12, along the path and North round the hill, then confused by a perfect N/S wall directly in line with the North line. Alright apart from that.
Orienteering 19:07 [3] 2.23 km (8:34 / km) +42m 7:50 / km
ahr:136 max:161
Back out on the middle to re-run a few legs. Out past the finish to 9, then ran course from there to the finish. High route to 11 was much better, and actually went to the correct knoll this time round. Through the green to 12, again a decent route, still fast running through it.
Orienteering 28:10 [3] 3.37 km (8:21 / km) +119m 7:06 / km
ahr:146 max:167
Contour only course. Area getting a little familiar by now, had been to a few places before. Only one error, a big ole' banana up the hill. I blame compass not being steady when running, have to guestimate North as the middle between the widest swings. Santa wherefore art thou?
Run 4:21 [2] 0.51 km (8:32 / km)
ahr:125 max:137
Jogging back
1 PM
Run 16:02 [2] 1.94 km (8:16 / km) +41m 7:28 / km
ahr:125 max:152
Down and back up the track we came in on with Mark and Clem.
Orienteering 14:22 [4] 1.64 km (8:46 / km) +55m 7:30 / km
ahr:162 max:179
Dale Park. Reverse around the contour only course racing against Mark going forwards. Green was an absolute shite fest.
Orienteering 23:43 [3] 2.54 km (9:20 / km) +84m 8:01 / km
ahr:157 max:171
Long/Short leg course. Slow at the beginning green, and in the end marsh. Nav was all good.
Run 4:32 [2] 0.46 km (9:51 / km)
ahr:128 max:145
Back to buses
Friday Nov 28, 2014 #
Note
(rest day)
Travelling down to Lakes with EUOC.
Thursday Nov 27, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.4kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (7kg)
4x5 Back squat (50 warm-up, 85, 85, 85, 85kg)
3x High box jumps after sets
3x10 Dumbbell bench press (14kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (7kg)
4x5 Back squat (50 warm-up, 85, 85, 85, 85kg)
3x High box jumps after sets
3x10 Dumbbell bench press (14kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
7 PM
Run 6:22 [1] 0.8 km (7:57 / km) +14m 7:19 / km
ahr:116 max:139
Jogging round the car park a bit to warm up.
Orienteering 33:33 [4] 4.29 km (7:49 / km) +126m 6:49 / km
ahr:165 max:186
FwtN #4 on Blackford Hill, planned by Charlotte.
Few wobbles at the beginning, big nana on the way to 1 - just followed the path while attempting to find the start. Dragged off line through the shite to 3, should have just stuck to the path without attempting to forge a way through.
Went through both Richard and Mark, but didn't stay with them for long - Richard due to terrible torch, Mark due to him being rubbish.
Pretty hardcore in the dell section, lots of rock climbing and mud sliding attempting to get up the slopes to the controls. Unavoidable really for the course, but I guess that's what happens with armchair planning. Hands out the pockets and map in the mouth type stuff to get out of 14. Pretty good fun though, careering down slopes through the mist.
One other wobble towards the end, missed the gap in the gorse to 17 in the dark, and overshot it a little.
Apart from that, nav was good, and I enjoyed it. Also a good test of who has mountain goat genes, no muddy arse for me.
Few wobbles at the beginning, big nana on the way to 1 - just followed the path while attempting to find the start. Dragged off line through the shite to 3, should have just stuck to the path without attempting to forge a way through.
Went through both Richard and Mark, but didn't stay with them for long - Richard due to terrible torch, Mark due to him being rubbish.
Pretty hardcore in the dell section, lots of rock climbing and mud sliding attempting to get up the slopes to the controls. Unavoidable really for the course, but I guess that's what happens with armchair planning. Hands out the pockets and map in the mouth type stuff to get out of 14. Pretty good fun though, careering down slopes through the mist.
One other wobble towards the end, missed the gap in the gorse to 17 in the dark, and overshot it a little.
Apart from that, nav was good, and I enjoyed it. Also a good test of who has mountain goat genes, no muddy arse for me.
Run 5:35 [2] 0.75 km (7:27 / km) +20m 6:34 / km
ahr:135 max:152
Rescuing the start boxes from being abandoned by themselves, then a lap of the observatory.
Wednesday Nov 26, 2014 #
3 PM
Run 1:17:45 [3] 13.7 km (5:41 / km) +310m 5:06 / km
ahr:142 max:162
Long runs on tarmac are just so unappealing, so I went up Corstorphine Hill. Right hip and glutes were super tight, more stretching in order.
Tuesday Nov 25, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75kg
4x Reach through exercises
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility 'ladder' (dots)
2x High knees
2x Lateral
4x Ickey shuffle
6x Reverse ickey shuffle
After each pass through the 'ladder', double footed compass jumps, then 3x continuous jump through high hurdles. After reverse ickey, jumps were single leg (both legs on each pass)
5x10 Overhead press (15, 20, 25, 12.5, 10kg)
3x10 Med ball sit up (9kg)
4x5 Front squat (40 warm-up, 55, 60, 65, 70kg)
4x5 Romanian deadlift (60, 70, 75, 75kg)
Screened by the physio briefly in the gym. ITBs are fine, but hips/hammies are tight, so need to stretch 'em.
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility 'ladder' (dots)
2x High knees
2x Lateral
4x Ickey shuffle
6x Reverse ickey shuffle
After each pass through the 'ladder', double footed compass jumps, then 3x continuous jump through high hurdles. After reverse ickey, jumps were single leg (both legs on each pass)
5x10 Overhead press (15, 20, 25, 12.5, 10kg)
3x10 Med ball sit up (9kg)
4x5 Front squat (40 warm-up, 55, 60, 65, 70kg)
4x5 Romanian deadlift (60, 70, 75, 75kg)
Screened by the physio briefly in the gym. ITBs are fine, but hips/hammies are tight, so need to stretch 'em.
7 PM
Cycling 12:48 [2] 3.26 km (15.3 kph) +49m
ahr:125 max:156
To the meadows for intervals. Bloody chain came off, so I was late.
Run 23:45 [5] 5.0 km (4:45 / km)
ahr:177 max:196
Missed the first interval due to being late, déjà vu
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:15
2- 1.25km: 00:04:17
3- 1.25km: 00:04:22
4- 1.25km: 00:04:22
First interval: "Man, I feel great! Haven't done intervals properly for two weeks, and I'm flying along! 4:15? Oh shit." Toooo fast. A little bit fecked for the rest.
Knee felt all good, though my right hip was very tight. Things were getting sore towards the end of the 4th, so I jacked it in. Not sure I could have coped with a 5th rep all on my lonesome anyways.
Relatively pleased with the times though, just need to stretch off this stiffness.
Also heard a member of the fan club cheering me on during the 1st rep, not entirely sure who it was. (Fan club is just too big)
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:15
2- 1.25km: 00:04:17
3- 1.25km: 00:04:22
4- 1.25km: 00:04:22
First interval: "Man, I feel great! Haven't done intervals properly for two weeks, and I'm flying along! 4:15? Oh shit." Toooo fast. A little bit fecked for the rest.
Knee felt all good, though my right hip was very tight. Things were getting sore towards the end of the 4th, so I jacked it in. Not sure I could have coped with a 5th rep all on my lonesome anyways.
Relatively pleased with the times though, just need to stretch off this stiffness.
Also heard a member of the fan club cheering me on during the 1st rep, not entirely sure who it was. (Fan club is just too big)
C • Me 2
Cycling 11:06 [1] 3.22 km (17.4 kph) +21m
ahr:120 max:143
Back home again.
Monday Nov 24, 2014 #
7 PM
Run 51:34 [3] 9.74 km (5:18 / km) +86m 5:04 / km
ahr:137 max:153
2 laps of circuit. Still kinda aware of knee, but it was alright. Just cruising round. Perhaps would have been fine on EUOC run, missed out on a mega-group - 18(!!) people
Sunday Nov 23, 2014 #
11 AM
Run 5:47 [1] 0.78 km (7:25 / km)
ahr:120 max:135
To the start. Knee was alright.
Orienteering 1:10:31 [2] 9.17 km (7:41 / km) +126m 7:12 / km
ahr:130 max:167
Definitely the longest orange course I've ever done. Still managed to make an error going into the complex rhodies, some particularly piss poor direction after my brain had switched off on the rest of the course. A lot of this section seemed really odd, but I realised after it was due to being mapped at 1:10000 and just printed at 1:5000.
Just taking it easy. I was aware of my knee the whole time, but it didn't actually hurt. Could possibly have gone harder, but it seemed sensible just to cruise round slowly. Tested it a little on the sprint finish - it would /probably/ have been fine, but I didn't particularly care about result today, especially since I was basically guaranteed the M20 trophy. Did get beaten by an old woman though, but had to let her win something for once or she'll get disheartened at how amazing I am.
Just taking it easy. I was aware of my knee the whole time, but it didn't actually hurt. Could possibly have gone harder, but it seemed sensible just to cruise round slowly. Tested it a little on the sprint finish - it would /probably/ have been fine, but I didn't particularly care about result today, especially since I was basically guaranteed the M20 trophy. Did get beaten by an old woman though, but had to let her win something for once or she'll get disheartened at how amazing I am.
Run 5:21 [1] 0.64 km (8:22 / km)
ahr:123 max:134
Warm down. Think knee will be fine with more stretching and cross training. Still going to go to the physio though.
Saturday Nov 22, 2014 #
5 PM
Cycling 55:49 [3] 23.66 km (25.4 kph) +70m
ahr:147 max:168
Not exactly feeling imaginative, which meant the exact same route as yesterday. New music though, Bassnectar (NVSB remixes/NVSB). Also I left the house an hour later, so it was dark as anything.
Also managed to encounter a rare beast, the elusive headwind-the-entire-time. Certain people say it's impossible, and not to be stupid, but it was definitely a thing.
Also managed to encounter a rare beast, the elusive headwind-the-entire-time. Certain people say it's impossible, and not to be stupid, but it was definitely a thing.
Friday Nov 21, 2014 #
4 PM
Cycling 56:09 [3] 23.66 km (25.3 kph) +70m
ahr:147 max:174
Inner Purkis being channeled.
From house to the old railway line, hammered along it past Sainsburys, and all the way to the end of the line, popping out down near the yacht. Then turned West, and headed along the shore road past Alien rock. Stuck on West harbour road round to Gipsy Brae, then down onto the Cramond esplanade and all the way along to the causeway. Did a u-ey, and back along the esplanade to Gipsy Brae, turned up the hill and into Forthquarter park. Past Morrisons up the hill and rejoined the old railway line, then all the way home again.
Not as boring as it could have been, thanks to iPod (Glitch Mob - Drink the Sea)
From house to the old railway line, hammered along it past Sainsburys, and all the way to the end of the line, popping out down near the yacht. Then turned West, and headed along the shore road past Alien rock. Stuck on West harbour road round to Gipsy Brae, then down onto the Cramond esplanade and all the way along to the causeway. Did a u-ey, and back along the esplanade to Gipsy Brae, turned up the hill and into Forthquarter park. Past Morrisons up the hill and rejoined the old railway line, then all the way home again.
Not as boring as it could have been, thanks to iPod (Glitch Mob - Drink the Sea)
Thursday Nov 20, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.2kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps - aware of knee on landings, but it wasn't actually hindering me
3x5 Pull ups
8x Med ball slams after sets (7kg)
3x5 Back squat (50 warm-up, 60, 65, 70kg) - Lifting with Sasha, didn't want to do anything stupid with my knee so I went light
3x High box jumps after sets
3x5 Bench press (40, 45, 47.5kg) - This should have been heavier
8x Supine med ball throw after each set (6kg)
3x5 Romanian Dead Lift (45 warm-up, 60, 65, 70kg)
4x Single leg drive jump after each set. Again aware of knee, but only on the landing, when leg was straighter
3x10 Dumbbell bent-Over raise (5kg)
2x60s each: Plank, R side plank, L side plank (no rest), good stuff
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps - aware of knee on landings, but it wasn't actually hindering me
3x5 Pull ups
8x Med ball slams after sets (7kg)
3x5 Back squat (50 warm-up, 60, 65, 70kg) - Lifting with Sasha, didn't want to do anything stupid with my knee so I went light
3x High box jumps after sets
3x5 Bench press (40, 45, 47.5kg) - This should have been heavier
8x Supine med ball throw after each set (6kg)
3x5 Romanian Dead Lift (45 warm-up, 60, 65, 70kg)
4x Single leg drive jump after each set. Again aware of knee, but only on the landing, when leg was straighter
3x10 Dumbbell bent-Over raise (5kg)
2x60s each: Plank, R side plank, L side plank (no rest), good stuff
6 PM
Cycling 10:46 [3] 3.18 km (17.7 kph) +35m
ahr:138 max:171
Cycling to CSE for technical training.
Orienteering 31:15 [2] 3.6 km (8:41 / km) +107m 7:33 / km
ahr:125 max:149
Sprint in the old town, planned by Nixon. Plenty of added high fences and OOB on the map made things tricky, careful planning needed. Think I got most of the routes correct - though judging by Nixon's 'shortest routes', apparently not. I remain unconvinced by some of them, though.
Knee was ~okay~ at first. As long as I wasn't impacting heavily, it didn't hurt. However, by the end of the first course, it really started to seize up, and it was sore to jog on it too.
So I bailed out after that, and jogged/walked back to the CSE, planning the routes on the other two courses. Had I done them, I'd have been amazing, no doubt. Appreciated the triangular OOB around the pubic triangle.
Cross training for the next two days.
Knee was ~okay~ at first. As long as I wasn't impacting heavily, it didn't hurt. However, by the end of the first course, it really started to seize up, and it was sore to jog on it too.
So I bailed out after that, and jogged/walked back to the CSE, planning the routes on the other two courses. Had I done them, I'd have been amazing, no doubt. Appreciated the triangular OOB around the pubic triangle.
Cross training for the next two days.
Cycling 13:20 [1] 3.2 km (14.4 kph) +21m
ahr:102 max:129
Cycle back home.
Wednesday Nov 19, 2014 #
Note
(rest day)
Busy doing work all day, so didn't do anything major. Probably good to rest knee, think it was caused by everything being too tight and pulling on it, so did some stretching.
Tuesday Nov 18, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
Slept past my alarm, so woke up at 6:43. Set a new land speed record on the way to the gym, 8 minutes. Everything felt ridiculously hard this morning, I blame missing breakfast.
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman crawls
4x5 Pull ups
5x5 Barbell overhead press (20, 15, 22.5, 25, 10kg)
2x 10+10 Single leg bridge (Glute)
2x 10+10 Single leg bridge, (Hamstring)
10x High box jumps
10+10 Box jumps (Single leg landing)
4x5 Front squat (30 warm-up, 40, 50, 55, 55kg)
4x 4+4 Barbell step-ups (30kg)
Disc circuit: 3x 30s each exercise, 10 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Round the world
Russian twist
Plank
Hip to hip
Left knee felt weirdly stiff/tight. Think it may have been due to pigeon footing a little on the front squat, cause I didn't bother to change shoes. Everything in the legs is tight, but no time to properly roll/stretch it after due to classes.
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman crawls
4x5 Pull ups
5x5 Barbell overhead press (20, 15, 22.5, 25, 10kg)
2x 10+10 Single leg bridge (Glute)
2x 10+10 Single leg bridge, (Hamstring)
10x High box jumps
10+10 Box jumps (Single leg landing)
4x5 Front squat (30 warm-up, 40, 50, 55, 55kg)
4x 4+4 Barbell step-ups (30kg)
Disc circuit: 3x 30s each exercise, 10 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Round the world
Russian twist
Plank
Hip to hip
Left knee felt weirdly stiff/tight. Think it may have been due to pigeon footing a little on the front squat, cause I didn't bother to change shoes. Everything in the legs is tight, but no time to properly roll/stretch it after due to classes.
7 PM
Cycling 11:36 [3] 3.27 km (16.9 kph) +35m
ahr:130 max:156
To the meadows for intervals.
Note
Intervals - but not really.
Set out on the first rep, and got a stabbing pain in the inside of my right knee about 100m in. Felt like it did when bruised, only it wasn't tolerable to run on. Stretched hamstrings and calves etc, and set off again, and it felt a little better before starting to hurt again. Didn't hurt to bend the knee or anything, just purely sore on the impacts. So I bailed out of another intervals session (boo).
Set out on the first rep, and got a stabbing pain in the inside of my right knee about 100m in. Felt like it did when bruised, only it wasn't tolerable to run on. Stretched hamstrings and calves etc, and set off again, and it felt a little better before starting to hurt again. Didn't hurt to bend the knee or anything, just purely sore on the impacts. So I bailed out of another intervals session (boo).
Cycling 22:00 [1] 5.4 km (14.7 kph) +49m
ahr:102 max:137
Cycling home the long way, bit annoyed about knee.
Monday Nov 17, 2014 #
7 PM
Run 48:21 [2] 9.74 km (4:58 / km) +89m 4:45 / km
ahr:139 max:152
Two laps of circuit. Should probably have gone to recovery run, but ended up not due to awkward dinner timing.
Sunday Nov 16, 2014 #
2 PM
Run 1:16:22 [3] 13.63 km (5:36 / km) +294m 5:03 / km
ahr:147 max:168
Getting up early for a Pentlands run was absolutely not going to happen.
Feeling lazy and cba thinking of a new loop, so a repeat of a few weeks ago looping round on Corstorphine.
Bit stiff.
Feeling lazy and cba thinking of a new loop, so a repeat of a few weeks ago looping round on Corstorphine.
Bit stiff.
Saturday Nov 15, 2014 #
1 PM
Cycling 19:53 [3] 5.14 km (15.5 kph) +56m
ahr:136 max:168
To KB via the Pyrah's to drop off Ian's compass.
2 PM
Run 12:43 [2] 1.6 km (7:57 / km) +25m 7:22 / km
ahr:132 max:154
Warm up round the fairways with Stephen and Danny.
Run 39:15 [4] 9.35 km (4:12 / km) +168m 3:51 / km
ahr:177 max:193
Braids cross country. First XC I'd ever done, so it was an interesting one. All the advice before hand was - don't go too hard up the hill at the start. So I didn't. Think I took it rather too literally though, so was a fair way back at the top. Wanting to go so much faster downhill, but all the useless bastards in front were slow as anything, passing when I could through the mud and at gaps.
Feeling alright after the first lap, no worries. Only annoying thing was my knee still twinging on the heavy impacts. Worked a little more up the hill this time round, running through people who were obviously suffering. Downhill was slightly better this time round, but still wanting to go harder. More overtaking when I could, then cruising down towards the finish - nobody close enough to catch. Round the last bend with someone stomping along behind me "Go on mate, you're faster than this guy, have him!". Not a chance. Not running hard enough for the rest of the course = best sprint finish.
As per usual for running races like this, parkrun, etc kept too much in reserve. Do it on orienteering races too, actually, probably should get better at running balls to the wall.
Knee was bruised still, bit annoying.
Lap times: 19:35, 19:40
99th. Top 100 HYPE.
Feeling alright after the first lap, no worries. Only annoying thing was my knee still twinging on the heavy impacts. Worked a little more up the hill this time round, running through people who were obviously suffering. Downhill was slightly better this time round, but still wanting to go harder. More overtaking when I could, then cruising down towards the finish - nobody close enough to catch. Round the last bend with someone stomping along behind me "Go on mate, you're faster than this guy, have him!". Not a chance. Not running hard enough for the rest of the course = best sprint finish.
As per usual for running races like this, parkrun, etc kept too much in reserve. Do it on orienteering races too, actually, probably should get better at running balls to the wall.
Knee was bruised still, bit annoying.
Lap times: 19:35, 19:40
99th. Top 100 HYPE.
Run 7:45 [3] 1.23 km (6:18 / km) +21m 5:48 / km
ahr:136 max:156
Warm down with Sasha, Will, and Angus.
4 PM
Cycling 19:41 [2] 5.14 km (15.7 kph) +56m
ahr:131 max:168
Cycle back from KB. Haymarket full of rugby arseholes in the road, none of who got out the way.
Side note: Apparently ringing your bell and then asking guys to shift when they're in your way is "fucking rude". Probably shouldn't be walking in the road then.
Side note: Apparently ringing your bell and then asking guys to shift when they're in your way is "fucking rude". Probably shouldn't be walking in the road then.
Friday Nov 14, 2014 #
Note
(rest day)
Thursday Nov 13, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:74.4kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
3x5 Pull ups
5x Med ball slams after sets (7kg)
3x5 Back squat (40 warm-up, 70, 80, 95kg) - Managed 3 reps at 95, but had to bail out on the 4th. Will get it next week. Think I prefer doing 4 sets though, don't have to ramp the weight up so quickly
3x High box jumps after sets
3x5 Deadlifts (65, 70, 75kg)
Lifting with Mark because I was lazy and cba setting up my own bar, so slightly less than Tuesday.
Lots of stretching and rolling at the end, quads were knotty as anything.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
3x5 Pull ups
5x Med ball slams after sets (7kg)
3x5 Back squat (40 warm-up, 70, 80, 95kg) - Managed 3 reps at 95, but had to bail out on the 4th. Will get it next week. Think I prefer doing 4 sets though, don't have to ramp the weight up so quickly
3x High box jumps after sets
3x5 Deadlifts (65, 70, 75kg)
Lifting with Mark because I was lazy and cba setting up my own bar, so slightly less than Tuesday.
Lots of stretching and rolling at the end, quads were knotty as anything.
7 PM
Orienteering 35:45 [3] 6.39 km (5:36 / km) +126m 5:06 / km
ahr:158 max:177
FwtN on The Braids, planned by Sasha.
Knee was fine, as I figured it would be. Bit sore at first, but settled into it. Not a bad run, had a few errors - missed path up to 7 in the dark, and started navigating 20->21 as if I'd come from the East side of some gorse when I'd actually come from the West, bit daft.
Little path down through the gorse near the upper clubhouse is incredibly sketchy now, nearly died at least twice. Good fun, Braids is always great.
Knee was fine, as I figured it would be. Bit sore at first, but settled into it. Not a bad run, had a few errors - missed path up to 7 in the dark, and started navigating 20->21 as if I'd come from the East side of some gorse when I'd actually come from the West, bit daft.
Little path down through the gorse near the upper clubhouse is incredibly sketchy now, nearly died at least twice. Good fun, Braids is always great.
Wednesday Nov 12, 2014 #
2 PM
Cycling 1:00:00 [3] 22.24 km (22.2 kph) +189m
ahr:132 max:174
Knee still slightly bruised so didn't fancy running on tarmac, so I decided to channel my inner Purkis and go for a cycle instead. Knee should be fine for FwtN though, especially since it's soft underfoot, and it's not as bruised as yesterday.
From the house, stop-starting all the way to the Seat, then a lap. Past Meadowbank, down Leith Walk, left at the bottom, then joined onto the old railway line, and all the way home.
Managed to stop my watch at exactly 1 hour #baller
From the house, stop-starting all the way to the Seat, then a lap. Past Meadowbank, down Leith Walk, left at the bottom, then joined onto the old railway line, and all the way home.
Managed to stop my watch at exactly 1 hour #baller
Tuesday Nov 11, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.3kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
10x Press ups
4x5 Pull ups
Agility Ladder
2x 1 in each
2x 2 in each (high knees)
2x Hopscotch
4x Lateral (high knees)
2x Icky Shuffle
2x Reverse Icky Shuffle
Jumps over babby hurdles (Continuous):
4x6 Double footed jump
2+2x6 Double footed lateral jump
2+2x6 Single leg jump
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
4x5 Front squat (40, 45, 50, 55kg)
4x5 Deadlifts (50, 60, 70, 80kg)
Stretching and rolling circuit
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
10x Press ups
4x5 Pull ups
Agility Ladder
2x 1 in each
2x 2 in each (high knees)
2x Hopscotch
4x Lateral (high knees)
2x Icky Shuffle
2x Reverse Icky Shuffle
Jumps over babby hurdles (Continuous):
4x6 Double footed jump
2+2x6 Double footed lateral jump
2+2x6 Single leg jump
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
4x5 Front squat (40, 45, 50, 55kg)
4x5 Deadlifts (50, 60, 70, 80kg)
Stretching and rolling circuit
6 PM
Cycling 16:29 [2] 3.55 km (12.9 kph) +28m
ahr:123 max:161
Cycle to DVC for intervals
Run 16:41 [4] 3.15 km (5:18 / km)
ahr:163 max:177
Went to the EUOC intervals for once, since I was finished early. Only Stephen and Katrina turned up though, so were told to go with the Haries. Did a bit of a jog and a few drills/sprints before hand. Haries piss about for ages before starting, so we just started early.
Knee was more bruised than I realised - really sore on the impacts. Did two km loops, but decided it was stupid to do the full session, so went cycling instead.
1- 1km: 00:03:23
2- 1km: 00:03:20
Quite fast compared to normal times - probably because the Haries' km loop doesn't have the massive switchback which kills all your speed
Knee was more bruised than I realised - really sore on the impacts. Did two km loops, but decided it was stupid to do the full session, so went cycling instead.
1- 1km: 00:03:23
2- 1km: 00:03:20
Quite fast compared to normal times - probably because the Haries' km loop doesn't have the massive switchback which kills all your speed
Cycling 34:26 [2] 11.75 km (20.5 kph) +141m
ahr:131 max:173
Cycling home the long way, with a lap of the Seat
Monday Nov 10, 2014 #
6 PM
Run 50:30 [2] 9.74 km (5:11 / km) +87m 4:58 / km
ahr:137 max:151
Managed to topple off my bike earlier when getting off it, and twatted my knee off the floor. Bit achy through the day up/down stairs, so decided not to do the recovery run, and instead did two laps of my circuit, so I could bail out if needed.
Knee a bit bruised, so stiff at the beginning. Fine for running though, slightly sore on downhill sections but nothing too bad. Just cruising.
Knee a bit bruised, so stiff at the beginning. Fine for running though, slightly sore on downhill sections but nothing too bad. Just cruising.
Sunday Nov 9, 2014 #
11 AM
Orienteering 1:04:37 [3] 9.32 km (6:56 / km) +147m 6:26 / km
ahr:147 max:181
Absolutely shit sleep on Craig's floor, his boiler or something was making a buzzing noise all night. Had just dozed off, then the others got back from the club and had to start falling asleep again.
Nice day, shame about the area, bit grotty.
Alright technically, except for a few daft mistakes. To 8, started looking too early for the control, trying to fit hills and boulders to the map.
To 24, direction out the previous control was crap, somehow ended up at a fountain despite heading what I thought had been North. Turned out this was actually because I skipped out 23, whoops. Only realised at the finish, oh well.
Never really got going, I was knackered.
Nice day, shame about the area, bit grotty.
Alright technically, except for a few daft mistakes. To 8, started looking too early for the control, trying to fit hills and boulders to the map.
To 24, direction out the previous control was crap, somehow ended up at a fountain despite heading what I thought had been North. Turned out this was actually because I skipped out 23, whoops. Only realised at the finish, oh well.
Never really got going, I was knackered.
Saturday Nov 8, 2014 #
9 AM
Run 18:50 [4] 5.0 km (3:46 / km)
ahr:177 max:191
Parkrun for a morning shakeout before the SSOC relays.
Absolutely gorgeous morning, nice and sunny, hardly any wind.
Had my watch on the running mode for once, so I could actually see the pace. Just ran so the average pace was < 3:48/km since I figured I should at least go below 19 minutes. New PB, though apparently I'm still a big slow bastard and should be running faster.
Spilts:
1- 3:38
2- 3:48
3- 3:50
4- 3:50
5- 3:44
Absolutely gorgeous morning, nice and sunny, hardly any wind.
Had my watch on the running mode for once, so I could actually see the pace. Just ran so the average pace was < 3:48/km since I figured I should at least go below 19 minutes. New PB, though apparently I'm still a big slow bastard and should be running faster.
Spilts:
1- 3:38
2- 3:48
3- 3:50
4- 3:50
5- 3:44
1 PM
Orienteering 14:26 [4] 3.02 km (4:47 / km) +28m 4:34 / km
ahr:177 max:189
SSOC Sprint relay, running in a team with Rona, Richard and Beth.
Set off just behind Patrick, but dropped him by the 1st control, and ran alone for the rest. Passed the HW guy just after 9, he was fannying about up the hill. Not the hardest sprint I've ever done, pretty much just dead running for the most part. One route choice error, didn't run down the slope to 8, but came round by the road instead. Not much time in it though.
Possibly not really going as hard as I could have, spent a lot of the urban sections bricking it on the corners thanks to the rain which had started especially for us.
Second team in the SSOC, third overall if you include the non-comp RR team.
Set off just behind Patrick, but dropped him by the 1st control, and ran alone for the rest. Passed the HW guy just after 9, he was fannying about up the hill. Not the hardest sprint I've ever done, pretty much just dead running for the most part. One route choice error, didn't run down the slope to 8, but came round by the road instead. Not much time in it though.
Possibly not really going as hard as I could have, spent a lot of the urban sections bricking it on the corners thanks to the rain which had started especially for us.
Second team in the SSOC, third overall if you include the non-comp RR team.
Friday Nov 7, 2014 #
Note
(rest day)
Thursday Nov 6, 2014 #
Note
Apparently won the M20 UKOL.
Just like to take a moment to thank all my friends and family who've supported me throughout the past year, and to say what an honour it is to win such a prestigious and closely fought league.
/s
Just like to take a moment to thank all my friends and family who've supported me throughout the past year, and to say what an honour it is to win such a prestigious and closely fought league.
/s
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.5kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x 6+6 Single leg box squat
20x TRX row
6x Box jump + controlled landing
3x5 Pull ups (Super hard today, think gravity may be increasing)
10 Med ball slams after sets (7kg)
3x5 Back squat (40 warm-up, 70, 80, 92.5kg)
3x4 Big hurdle jumps after sets
3x5 Deadlifts (40 warm-up, 55, 60, 70kg)
3+3 Single leg drive jump after sets
Stretching and rolling circuit again, though sort of ignored the prescribed stuff and did what was most knotty (ITB and outside of calves).
Also treated everyone to some Angerfist, which was[n't] well received.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x 6+6 Single leg box squat
20x TRX row
6x Box jump + controlled landing
3x5 Pull ups (Super hard today, think gravity may be increasing)
10 Med ball slams after sets (7kg)
3x5 Back squat (40 warm-up, 70, 80, 92.5kg)
3x4 Big hurdle jumps after sets
3x5 Deadlifts (40 warm-up, 55, 60, 70kg)
3+3 Single leg drive jump after sets
Stretching and rolling circuit again, though sort of ignored the prescribed stuff and did what was most knotty (ITB and outside of calves).
Also treated everyone to some Angerfist, which was[n't] well received.
6 PM
Cycling 24:11 [3] 7.47 km (18.5 kph) +105m
ahr:146 max:169
To Braid Hills driving range from home for technical training.
Orienteering 43:37 [3] 6.56 km (6:39 / km) +143m 6:00 / km
ahr:142 max:166
Compass work on the Braids.
Never really realised how much my compass sways when I'm running, it's a piece of shite. Probably time for an upgrade.
Sticking on line as much as possible, worked pretty well for most. Torch was on the dimmest setting so I couldn't see anything anyways, kept it all about the compass.
Legs felt pretty tired, and left calf rather tight. Needs some more stretching.
Nice session though.
Never really realised how much my compass sways when I'm running, it's a piece of shite. Probably time for an upgrade.
Sticking on line as much as possible, worked pretty well for most. Torch was on the dimmest setting so I couldn't see anything anyways, kept it all about the compass.
Legs felt pretty tired, and left calf rather tight. Needs some more stretching.
Nice session though.
7 PM
Cycling 19:17 [1] 6.99 km (21.7 kph) +56m
ahr:116 max:150
Shorter route home, with big downhills you wouldn't want to cycle up. Cruising.
Wednesday Nov 5, 2014 #
3 PM
Run 1:17:13 [3] 14.8 km (5:13 / km) +334m 4:41 / km
ahr:147 max:167
Relatively similar to last weeks run. Would have gone with EUOC, but there was a orienteering technique meeting in the afternoon, so would have had to leave clothes to change somewhere, which is a pain.
Left hip feeling a little bit stiff at the beginning, but loosened off after a while.
Left hip feeling a little bit stiff at the beginning, but loosened off after a while.
Tuesday Nov 4, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.2kg
4x Reach through exercises
All fours, spiderman, press up, elbow
10x Press ups
5x Inch worm to hip drop
10x TRX row
4x5 Pull ups
3x 10+10 Single leg bridge (Glute) with 20kg bar
3x 10+10 Single leg bridge, (Hamstring) with 20kg bar
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
No lifting today, coaches orders for proper stretching and rolling session instead. Assuming it's because of the increasing frequency of niggles/injuries, especially ITBS.
Disc circuit: 3x 30s each exercise, 10 seconds between, 1:20 rest between sets, 15kg disc for each
Hip bend
Squat
Round the world
Press
Walking lunge
Hip to hip
Plank
Lateral Jump
Stretching circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R Hip
Back (with roller)
L + R Calf
Rolling circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R ITB
All fours, spiderman, press up, elbow
10x Press ups
5x Inch worm to hip drop
10x TRX row
4x5 Pull ups
3x 10+10 Single leg bridge (Glute) with 20kg bar
3x 10+10 Single leg bridge, (Hamstring) with 20kg bar
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
No lifting today, coaches orders for proper stretching and rolling session instead. Assuming it's because of the increasing frequency of niggles/injuries, especially ITBS.
Disc circuit: 3x 30s each exercise, 10 seconds between, 1:20 rest between sets, 15kg disc for each
Hip bend
Squat
Round the world
Press
Walking lunge
Hip to hip
Plank
Lateral Jump
Stretching circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R Hip
Back (with roller)
L + R Calf
Rolling circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R ITB
8 PM
Cycling 11:10 [2] 3.28 km (17.6 kph) +42m
ahr:131 max:165
To zee meadows.
Run 23:33 [4] 5.06 km (4:39 / km)
ahr:168 max:189
Bit late leaving the house, so I missed the first interval. Probably for the best, cause my legs were absolutely fecked.
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:25
2- 1.25km: 00:04:23
3- 1.25km: 00:04:26
4- 1.25km: 00:04:19
Legs felt pretty heavy for the first rep. Shook it off through the session though. Guy starting at the same time as me who was pretty much the same pace, which was good. Really feeling it on home straight on the 4th rep, but he kicked, so I had to as well. Photo finish over the line, good stuff.
Times consistent, and not too bad given general fatigue I was feeling beforehand.
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:25
2- 1.25km: 00:04:23
3- 1.25km: 00:04:26
4- 1.25km: 00:04:19
Legs felt pretty heavy for the first rep. Shook it off through the session though. Guy starting at the same time as me who was pretty much the same pace, which was good. Really feeling it on home straight on the 4th rep, but he kicked, so I had to as well. Photo finish over the line, good stuff.
Times consistent, and not too bad given general fatigue I was feeling beforehand.
Cycling 10:55 [1] 3.25 km (17.9 kph) +28m
ahr:123 max:153
Home again. Legs much less achy now, better for having done intervals.
Monday Nov 3, 2014 #
Note
Rest day, of sorts. No proper training, bar the 19km cycling I did going to and from Uni, and Gran. Doesn't really count though, barely broke a sweat.
Legs are pure knackered.
Legs are pure knackered.
Sunday Nov 2, 2014 #
Run 3:16:08 [4] 18.22 km (10:46 / km) +1653m 7:24 / km
ahr:145 max:168
Bit of an epic.
From Kinlochmore up the valley to Am Bodach. Just over 1000m of solid ascent, calves absolutely screaming on the way up, falling behind the others fairly significantly. Never been so glad to hit a windy, cloudy ridge, just for a slight rest from the up.
Down from Am Bodach heading for Stob Coire a' Chairn. Halfway down, the sleet started coming across, so jackets on. Up to the top, then headed for An Garbhanach and An Gearanach. Cloud cleared for a few seconds, amazing views across the Mamores.
Back to the col between An Garbhanach and Stob Coire a' Chairn, contoured round to the East then headed up the final hill of the day, Na Gruagaichean. Wind really made itself felt here, luckily not in the face.
Then back down to the col, before descending all the way back to the car park.
I can keep up down the hills, just not up them.
From Kinlochmore up the valley to Am Bodach. Just over 1000m of solid ascent, calves absolutely screaming on the way up, falling behind the others fairly significantly. Never been so glad to hit a windy, cloudy ridge, just for a slight rest from the up.
Down from Am Bodach heading for Stob Coire a' Chairn. Halfway down, the sleet started coming across, so jackets on. Up to the top, then headed for An Garbhanach and An Gearanach. Cloud cleared for a few seconds, amazing views across the Mamores.
Back to the col between An Garbhanach and Stob Coire a' Chairn, contoured round to the East then headed up the final hill of the day, Na Gruagaichean. Wind really made itself felt here, luckily not in the face.
Then back down to the col, before descending all the way back to the car park.
I can keep up down the hills, just not up them.
Saturday Nov 1, 2014 #
10 AM
Orienteering 1:47:38 [4] 13.7 km (7:51 / km) +539m 6:34 / km
ahr:151 max:178
Orienteering Hill Reps
A handy guide to repeat this session at home:
Step 1: Find 5 people who are significantly faster up hills than you
Step 2: Find a marshy hill to orienteer on
Step 3: Run up the hill for 7 - 10 minutes, slowly falling behind the other 5
Step 4: Cut off the rep early to end up just behind the others as you pretend to orienteer back down the hill
Step 5: Reach the bottom of the hill, and have a much shorter rest than the others, who finished way before you
Step 6: Wish you were faster at running up hills
Step 7: Repeat steps 3-6 another 5 times
Bloody good session though.
A handy guide to repeat this session at home:
Step 1: Find 5 people who are significantly faster up hills than you
Step 2: Find a marshy hill to orienteer on
Step 3: Run up the hill for 7 - 10 minutes, slowly falling behind the other 5
Step 4: Cut off the rep early to end up just behind the others as you pretend to orienteer back down the hill
Step 5: Reach the bottom of the hill, and have a much shorter rest than the others, who finished way before you
Step 6: Wish you were faster at running up hills
Step 7: Repeat steps 3-6 another 5 times
Bloody good session though.
3 PM
Run 14:59 [2] 2.83 km (5:18 / km)
ahr:141 max:164
Run down the river from the Youth Hostel to the afternoon's training, having napped off the tiredness from morning session.
Orienteering 33:51 [3] 4.54 km (7:27 / km) +28m 7:14 / km
ahr:151 max:165
Middle course planned by Murray around a marshy moraine. Map pretty suspect in places, unmarked hills and boulders all over the shop, though it was 13 years old. Good training, even if it was a proper slog through the marsh.
Run 12:16 [2] 2.09 km (5:52 / km) +21m 5:35 / km
ahr:133 max:141
Back to the Youth Hostel, just started pissing down towards the end. Got lucky with the weather judging by the forecast, barely got wet all day... At least, from the knees up.