Training Log Archive: Forest DemonIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
2 PM
Note
Faffing as we laid the hash run trail.
About 10 minutes of jogging, and 3 1/2 hours of pissing about with flour and chalk
About 10 minutes of jogging, and 3 1/2 hours of pissing about with flour and chalk
Saturday Apr 29, 2017 #
3 PM
Run 23:12 [3] 4.97 km (4:40 / km) +50m 4:27 / km
shoes: Waverider 19s
More circuit fun. I should probably diversify pretty soon, there's only so much of the same run a guy can do.
Nothing from the hip which is good, we'll see how it is after faffing with the hash run tomorrow and Monday.
Nothing from the hip which is good, we'll see how it is after faffing with the hash run tomorrow and Monday.
Thursday Apr 27, 2017 #
4 PM
Strength and Conditioning 1:00:00 [0]
Gym avec moi.
Feeling kinda pooped, and I'm pretty sure gravity has increased down in the vaults. But I got it done.
Hip mobility/warm-up - Limber 11
5x5 Backsquat (20, 40, 60, 80, 100kg)
5x5 Deadlift (60, 80, 100, 120, 120kg)
4x5 Pendlay Row (25, 40, 50, 60kg)
Wrecked.
Feeling kinda pooped, and I'm pretty sure gravity has increased down in the vaults. But I got it done.
Hip mobility/warm-up - Limber 11
5x5 Backsquat (20, 40, 60, 80, 100kg)
5x5 Deadlift (60, 80, 100, 120, 120kg)
4x5 Pendlay Row (25, 40, 50, 60kg)
Wrecked.
Wednesday Apr 26, 2017 #
3 PM
Run 23:25 [3] 4.97 km (4:43 / km) +50m 4:29 / km
shoes: Waverider 19s
Around my circuit again, fairly standard.
Feeling DOMS in the low back from the gym yesterday, but just took it at a pace that felt relatively easy and didn't bother looking at my watch.
Pretty unfussed about length/frequency/intensity of runs at the moment, would just like to totally sort my hips out, and then maybe get a bit more of a structured approach to training.
Feeling DOMS in the low back from the gym yesterday, but just took it at a pace that felt relatively easy and didn't bother looking at my watch.
Pretty unfussed about length/frequency/intensity of runs at the moment, would just like to totally sort my hips out, and then maybe get a bit more of a structured approach to training.
Tuesday Apr 25, 2017 #
4 PM
Strength and Conditioning 1:00:00 [0]
Meant to go to the gym earlier in the day, but bike had a mechanical halfway there so had to bail out and walk home.
This did mean I got to gym with Emily though, which was nice
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
x10 Goblet Squats w/ pause (16kg)
x10 Single-leg Hip Hinge
6+6 Single-leg Box Squats
x5 Inchworm
2 lengths Spiderman
3x5 Pull-ups
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Been 2 weeks since I last squatted, longer since deadlifting, feels like a long time since doing the full session.
So I was just taking it easy, reminding myself what I'm doing. Plus it was a long time since lunch, so I was starved.
3x5 Back squat (50 warm-up, 80, 84, 84kg)
3x5 Deadlift (70 warm-up, 100, 100, 100kg)
This did mean I got to gym with Emily though, which was nice
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
x10 Goblet Squats w/ pause (16kg)
x10 Single-leg Hip Hinge
6+6 Single-leg Box Squats
x5 Inchworm
2 lengths Spiderman
3x5 Pull-ups
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Been 2 weeks since I last squatted, longer since deadlifting, feels like a long time since doing the full session.
So I was just taking it easy, reminding myself what I'm doing. Plus it was a long time since lunch, so I was starved.
3x5 Back squat (50 warm-up, 80, 84, 84kg)
3x5 Deadlift (70 warm-up, 100, 100, 100kg)
Monday Apr 24, 2017 #
9 AM
Run 23:30 [3] 4.97 km (4:44 / km) +50m 4:30 / km
shoes: Waverider 19s
Morning run in the sun, was fun
Snuffle more or less gone, and hips feeling alright, nice.
Snuffle more or less gone, and hips feeling alright, nice.
Sunday Apr 23, 2017 #
Strength and Conditioning 30:00 [0]
Haven't done anything the past two days, have had a sore throat/snuffle since before the JK that I'm attempting to shift.
Ankle + hip mobility
Ankle + hip mobility
Friday Apr 21, 2017 #
1 PM
Swimming 32:27 [3]
Went for a n̶i̶c̶e̶ swim. Don't have any goggles, which I should probably acquire, so I was finding my lower back was tightening up due to trying to keep my eyes out the water.
900m of breaststroke, with a SWOLF of 78 this time, which I assume is worse. Really not great at this swimming lark.
900m of breaststroke, with a SWOLF of 78 this time, which I assume is worse. Really not great at this swimming lark.
Thursday Apr 20, 2017 #
6 PM
Run 1:01:10 [2] 10.47 km (5:51 / km) +150m 5:27 / km
shoes: Waverider 19s
Jogging with Emily, backwards round Arthur's Seat.
Saw Jack H, he's off to the jungles of Papua New Guinea tomorrow to be eaten by cannibals, which sounds nice.
Saw Jack H, he's off to the jungles of Papua New Guinea tomorrow to be eaten by cannibals, which sounds nice.
Wednesday Apr 19, 2017 #
Strength and Conditioning 30:00 [0]
Mobility. Ankles, hips, shoulder.
Great stuff
Great stuff
Tuesday Apr 18, 2017 #
Note
(rest day)
Unreasonably tired for only having done 35km this weekend. I suppose there was about 24 hours worth of driving done though
Monday Apr 17, 2017 #
10 AM
Run 8:54 [2] 1.2 km (7:25 / km) +25m 6:43 / km
Legs and hips feeling remarkably alright considering everything. Quick run down to enquires to change to my SI Air and some cursory jogging in the box
Orienteering 24:28 [4] 4.62 km (5:18 / km) +85m 4:51 / km
JK Relay - Pippingford Park
Running for ESOC, Men's Short Relay with Jo Stevenson and Alistair Hindle. 9th on the leg, 2:30 down, team 5th overall
Went off quite fast just for fun, can't really help myself at the start of relays. Fine through the first few, right at the front of the pack, but didn't have the legs for the hill.
Lost some time bananaing into 7, was on line but navigating to 8 like a wally. Brief panic when I realised I'd forgotten about 7 and started heading towards the pack, but if I'd stayed where I was heading would've got it with no issues.
As a result Richard and Eoin got away for good, and then I was dying up the hill to spectator. Path route to 11 let me recover a bit, though may have been slightly slower than straight.
Clean through the rest, but just couldn't hack it up the final hill in the open, lost something like 45s purely from the suffering which is a bit ridiculous.
Still, I had quite a lot of fun and it was quick enough that my hips never even noticed I was running. A good end to a mixed weekend
Running for ESOC, Men's Short Relay with Jo Stevenson and Alistair Hindle. 9th on the leg, 2:30 down, team 5th overall
Went off quite fast just for fun, can't really help myself at the start of relays. Fine through the first few, right at the front of the pack, but didn't have the legs for the hill.
Lost some time bananaing into 7, was on line but navigating to 8 like a wally. Brief panic when I realised I'd forgotten about 7 and started heading towards the pack, but if I'd stayed where I was heading would've got it with no issues.
As a result Richard and Eoin got away for good, and then I was dying up the hill to spectator. Path route to 11 let me recover a bit, though may have been slightly slower than straight.
Clean through the rest, but just couldn't hack it up the final hill in the open, lost something like 45s purely from the suffering which is a bit ridiculous.
Still, I had quite a lot of fun and it was quick enough that my hips never even noticed I was running. A good end to a mixed weekend
Sunday Apr 16, 2017 #
10 AM
Run 21:22 [2] 3.47 km (6:09 / km) +70m 5:36 / km
Quite a sore shuffle to the start, which was a rather long 3km meaning I had to go straight into the boxes
Orienteering 1:31:44 [3] 11.3 km (8:07 / km) +150m 7:37 / km
JK Long - St Leonard's & Holmbush
Although in my case, it was only St Leonard's.
Struggling from the offset, figured I'd just go into survival mode and grind it out for 21km. Navigating fine, albeit tending to favour the slightly longer path options than going straight. One howler to 16, lack of proper direction and a vague plan cost me dear.
Hips fatigued by 11 though, really starting to ache and suffering on anything not flat. Got to the map exchange and saw how much was left, and decided to call it a day.
No sense trying to be a hero about it, so had a nice walk back through the woods after scarfing down all my remaining jelly babies.
Although in my case, it was only St Leonard's.
Struggling from the offset, figured I'd just go into survival mode and grind it out for 21km. Navigating fine, albeit tending to favour the slightly longer path options than going straight. One howler to 16, lack of proper direction and a vague plan cost me dear.
Hips fatigued by 11 though, really starting to ache and suffering on anything not flat. Got to the map exchange and saw how much was left, and decided to call it a day.
No sense trying to be a hero about it, so had a nice walk back through the woods after scarfing down all my remaining jelly babies.
Saturday Apr 15, 2017 #
1 PM
Run 19:39 [2] 2.93 km (6:42 / km) +40m 6:17 / km
To the start with El Purko, and a shuffle round the car park afterwards
Orienteering 42:48 [4] 7.0 km (6:07 / km) +100m 5:42 / km
JK Middle - Ambersham Common
This was okay. Not a bad run all things considered, a few bananas here and there but nothing too bad
Physically obviously wasn't great, but moving a lot better than yesterday.
Spotted Kris and Purko behind me to 6, but they are both crap at orienteering so didn't see them again till Kris stormed past to 9.
Purky eventually caught up, managed to outnav him to 14 but he got away on the path to 15 and I started to bonk a little.
Held it together but it was turning into a bit of a shuffle.
Can't complain too much though, all things considered.
This was okay. Not a bad run all things considered, a few bananas here and there but nothing too bad
Physically obviously wasn't great, but moving a lot better than yesterday.
Spotted Kris and Purko behind me to 6, but they are both crap at orienteering so didn't see them again till Kris stormed past to 9.
Purky eventually caught up, managed to outnav him to 14 but he got away on the path to 15 and I started to bonk a little.
Held it together but it was turning into a bit of a shuffle.
Can't complain too much though, all things considered.
Friday Apr 14, 2017 #
1 PM
Orienteering 21:38 [3] 4.68 km (4:37 / km) +50m 4:23 / km
shoes: Waverider 19s
JK Sprint - Brunel University
Didn't go too great. Not very good at orienteering anymore, nor very good at running.
Hip was a tad sore, but not too bad. Brain was a lot non existent. Some hilariously bad orienteering on display, never mind
Didn't go too great. Not very good at orienteering anymore, nor very good at running.
Hip was a tad sore, but not too bad. Brain was a lot non existent. Some hilariously bad orienteering on display, never mind
Wednesday Apr 12, 2017 #
3 PM
Strength and Conditioning 30:00 [0]
Hip mobility
Tuesday Apr 11, 2017 #
4 PM
Strength and Conditioning 45:00 [0]
Gentle gym session by myself
Hip mobility/warm-up - Limber 11
4x5 Backsquat (20, 40 warm-up, 60, 70, 80, 90kg)
Just keeping the bar speed high, nothing too strenuous
Hip mobility/warm-up - Limber 11
4x5 Backsquat (20, 40 warm-up, 60, 70, 80, 90kg)
Just keeping the bar speed high, nothing too strenuous
Sunday Apr 9, 2017 #
4 PM
Run 53:23 [1] 6.4 km (8:20 / km) +50m 8:02 / km
Along the initial route of a hash run Rona and I are planning for an ESOC social.
Tired legs and very stop-starty as I checked things out meant that this was minimal effort and rather slow.
Tired legs and very stop-starty as I checked things out meant that this was minimal effort and rather slow.
Saturday Apr 8, 2017 #
2 PM
Cycling 4:06:29 [3] 113.72 km (27.7 kph) +1120m
Had a spur of the moment decision to go to Peebles/Innerleithen. It was such a nice day, would've been rude not to.
Out along the A701 till I got to Romano Bridge then down the B7059, which is the best piece of road for cycling ever. Along the A72 till Peebles, and onto the B7062 till Innerleithen.
Stopped here and had some lemonade and some haribo which was nice, until I choked and lemonade came out my nose.
Powered up the Torfichen Hill pass, then down the other side through Middleton, past Temple, and into Carrington, back on more familiar roads. Got absolutely spanked by the hill in Lasswade, was starting to bonk hard by this point.
All in all, a pretty great afternoon out. Glorious sunshine, great views and smooth and (relatively) quiet roads.
Did see 2 dead badgers though, RIP in peace
Out along the A701 till I got to Romano Bridge then down the B7059, which is the best piece of road for cycling ever. Along the A72 till Peebles, and onto the B7062 till Innerleithen.
Stopped here and had some lemonade and some haribo which was nice, until I choked and lemonade came out my nose.
Powered up the Torfichen Hill pass, then down the other side through Middleton, past Temple, and into Carrington, back on more familiar roads. Got absolutely spanked by the hill in Lasswade, was starting to bonk hard by this point.
All in all, a pretty great afternoon out. Glorious sunshine, great views and smooth and (relatively) quiet roads.
Did see 2 dead badgers though, RIP in peace
C • Nice 1
Thursday Apr 6, 2017 #
11 AM
Strength and Conditioning 45:00 [0]
Tired legs after the cycle yesterday, so decided I'd have a relatively easy session. Same as last Thursday's, just cause it was nice and short
Hip mobility/warm-up - Limber 11
4x5 Deadlift (40, 60, 80 warm-up, 100, 110, 120, 120kg)
Tried to keep the bar speed quite high, and really contracting glutes at the top
Hip mobility/warm-up - Limber 11
4x5 Deadlift (40, 60, 80 warm-up, 100, 110, 120, 120kg)
Tried to keep the bar speed quite high, and really contracting glutes at the top
Wednesday Apr 5, 2017 #
1 PM
Cycling 2:32:39 [3] 65.3 km (25.7 kph) +830m
A wee cruise with Mark around Midlothian. First time in a while on the bike, feeling not too bad - think I've finally shifted my cold.
It was a pretty decent loop, had everything you could want. Dirty climbs, sweeping descents and great views of a fancy castle and the Pentlands.
Home -> Pathhead -> Gorebridge -> Temple -> Gladhouse -> Auchendinny -> Home
It was a pretty decent loop, had everything you could want. Dirty climbs, sweeping descents and great views of a fancy castle and the Pentlands.
Home -> Pathhead -> Gorebridge -> Temple -> Gladhouse -> Auchendinny -> Home
Tuesday Apr 4, 2017 #
3 PM
Strength and Conditioning 1:30:00 [0]
Flying solo
Standard warm-up, with some hip mobility also
3x5 Pull ups
4x5 Back Squat (40, 60 warm-up, 80, 90, 100, 100kg)
3x5 Romanian Deadlift (70 warm-up, 100, 100, 110kg)
Standard warm-up, with some hip mobility also
3x5 Pull ups
4x5 Back Squat (40, 60 warm-up, 80, 90, 100, 100kg)
3x5 Romanian Deadlift (70 warm-up, 100, 100, 110kg)
Monday Apr 3, 2017 #
Strength and Conditioning 30:00 [0]
Mobility stuff, slightly broken, but less bad than expected.
Sunday Apr 2, 2017 #
11 AM
Run 16:20 [2] 2.5 km (6:32 / km) +50m 5:56 / km
Plodding to the start, and staggering back from the finish
Orienteering 1:58:02 [3] 9.61 km (12:17 / km) +430m 10:02 / km
(sick)
SOL 2 - Trossachs
Yesterday's endeavours definitely didn't help how I felt today.
Nothing in the legs from the start, and my lungs weren't cooperating either - realised to number 1 it was going to be a case of just grinding it out.
Luckily it was a pretty nice day for it, so it never really got into Type 3 which was a bonus. Almost entirely by myself asides from Aymeric from 1-6 till he fucked off to follow Ewan instead.
Navigation was okay, missed 3 slightly as I wasn't expecting it to be so buried.
Route to 9 was pretty shite, okay in the first half, but decided to go up and over the hill rather than stick to the powerlines which I regretted swiftly.
Zoned out on the way to 23 and just forgot to cut up the re-entrant to the path, which was a bit daft.
Other than that, fine. Just majorly unable to handle that kind of terrain at the moment
Yesterday's endeavours definitely didn't help how I felt today.
Nothing in the legs from the start, and my lungs weren't cooperating either - realised to number 1 it was going to be a case of just grinding it out.
Luckily it was a pretty nice day for it, so it never really got into Type 3 which was a bonus. Almost entirely by myself asides from Aymeric from 1-6 till he fucked off to follow Ewan instead.
Navigation was okay, missed 3 slightly as I wasn't expecting it to be so buried.
Route to 9 was pretty shite, okay in the first half, but decided to go up and over the hill rather than stick to the powerlines which I regretted swiftly.
Zoned out on the way to 23 and just forgot to cut up the re-entrant to the path, which was a bit daft.
Other than that, fine. Just majorly unable to handle that kind of terrain at the moment
Saturday Apr 1, 2017 #
12 PM
Run 1:33:28 [3] 17.21 km (5:26 / km) +300m 5:00 / km
shoes: Waverider 19s
4/7 Hills of Edinburgh with Chris, Stephen, Purko and Luetch
Met the boys ontop of E̶a̶s̶t̶e̶r̶ Wester Craiglockhart Hill halfway through their run, then we did Corstorphine -> Calton -> Castle to finally realise Stephen's ambitions.
Was pretty unsure how this would be, especially given I was still feeling under the weather, but I figured I could always bail out home if needed. In the end, felt pretty alright - at least at the pace we were doing. Still totally wiped out afterwards, this was the furthest run I've done all year.
Still, good craic and a great day for it, so was glad I made the effort
Met the boys ontop of E̶a̶s̶t̶e̶r̶ Wester Craiglockhart Hill halfway through their run, then we did Corstorphine -> Calton -> Castle to finally realise Stephen's ambitions.
Was pretty unsure how this would be, especially given I was still feeling under the weather, but I figured I could always bail out home if needed. In the end, felt pretty alright - at least at the pace we were doing. Still totally wiped out afterwards, this was the furthest run I've done all year.
Still, good craic and a great day for it, so was glad I made the effort