Training Log Archive: Forest Demon

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, 60, 67.5, 72.5kg - new max)

4x5 Benchpress (30, 40, 45, 45kg)

4x6+6 Single-arm Bent-over Row (14, 14, 16, 16kg)

3x6+6 Weighted Step-up and drive (28, 32, 32kg)

Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Single leg pulse bridge
Medicine-ball floor slam (5, 5, 7kg)
TRX Single leg squat
Dumbbell walk (18kg in each hand)
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes

Up to Corstorphine Hill, saw the zebras

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, 16kg in each hand)

4x5+5 Kettlebell Single Leg Deadlift (16kg)

4x5+5 Alternate Dumbbell Benchpress (12, 12, 12, 14kg)

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 (18kg in each hand)

Jog to meadows.

Wet, cold, slippy, slow.

5 intervals, starting every 6th minute.

1- 1.25km: 00:04:32
2- 1.25km: 00:04:30
3- 1km: 00:03:35
4- 1km: 00:03:33
5- 1km: 00:03:34

Run home, wanted back into the warm.

ESOC social round Penicuik. 10 control score, had to write down letter at each control to spell a christmas word (Santa Claus). Split up into two general sections, 1-5 and 6-10.
Torch died about 3.5km in, so was running the rest of it without. Street lights on everything though, so it was alright, apart from one very dark path on a cut through. Lucky it didn't die before hand, because the run down the road from 1-2 would have been exciting in the dark.
Not exactly teechnical, but they never are, just a quick blast round, with the long run all the way home from 10.

Jog to start of race 1

First race of Glasgow parks. Not a bad run, clean to most of them. One mistake, going to 7 just switched off as I ran round the road and missed the cut through the buildings. Lost maybe ~20/30 seconds.
Apart from that, good, got everything pretty clean and think most of the route choices were solid.

Warm down with Rob in Dawsholm park. Didn't start my watch, so time and distance is a guess.

Warm up around the bowling greens with Craig.

Second race of Glasgow parks. Clean and good route choices for most of them, only one error at 3. Looked at wrong control code (control before, same description), so when I hit the control (which was too far left), thought I was at the wrong one, so ran off up the hill.
Apart from that, fine.

Warm down around the bowling green

Warm up with Craig

Forgot to start my watch until number 4, whoops.

Third race of Glasgow parks, in the chasing sprint with Rob 3 seconds behind, Arnis 3 seconds infront, and Roger 3 seconds infront again, so a little pack to run in.

Set off quite hard to 1, leading in the pack towards 2, but drifted right coming up the hill. Too low to 3, wasn't quite sure what the man made feature was going to be. Back behind everyone towards 4, then Rob and I got ahead with better route choice through the green.
Still close to Arnis and Roger at 8, but got demolished on the path leg to 9. Running with Rob close behind, but he tweaked his hip flexor after 10, so was alone after that, just had to hang on till the finish. Stuck my foot in a deep hole and scraped all the skin off my shin.

An alright run, couple of wobbles at the beginning, but nothing major. Maintained overall position, so that was good.