Training Log Archive: Forest DemonIn the 31 days ending May 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Monday May 25, 2015 #
6 PM
Cycling 10:51 [2] 2.81 km (15.5 kph) +52m
To central
Run 42:36 [3] 7.62 km (5:35 / km) +91m 5:17 / km
Easy with Clem and Richard, plus Sasha for the first 15 minutes or so.
From DVC through the bog, then all the way round Queen's Drive and back past the roundabout to DVC. Forgot my HR monitor, but felt about the right pace. Left calf feeling tight after the weekend, and what feels like the beginnings of a cold... Hopefully can avoid it.
From DVC through the bog, then all the way round Queen's Drive and back past the roundabout to DVC. Forgot my HR monitor, but felt about the right pace. Left calf feeling tight after the weekend, and what feels like the beginnings of a cold... Hopefully can avoid it.
Cycling 10:18 [2] 2.8 km (16.3 kph) +53m
Home
Sunday May 24, 2015 #
11 AM
Orienteering 42:32 [4] 6.3 km (6:45 / km) +133m 6:06 / km
ahr:165 max:181
Another crap sleep, another tired run.
Technically clean, apart from dropping too low to #19 - should have stuck to my original plan of heading up to the fence corner.
Running solo for it all, Sasha was past before #1 with the shorter gaffle. Could see Jess ahead, but I was never going to catch her feeling so sluggish.
Technically clean, apart from dropping too low to #19 - should have stuck to my original plan of heading up to the fence corner.
Running solo for it all, Sasha was past before #1 with the shorter gaffle. Could see Jess ahead, but I was never going to catch her feeling so sluggish.
Saturday May 23, 2015 #
1 PM
Orienteering 1:59:21 [3] 15.74 km (7:35 / km) +308m 6:54 / km
ahr:151 max:187
Okay run technically - couple of howlers, caused by poor direction and not checking compass. Found the map kind of weird, contours and veg alike not really how I was always expecting.
Physically not great, just felt knackered the entire time. Hadn't had any lunch, which was a mistake with the late start, plus hadn't had a decent sleep since the Tuesday night. Up early on Thursday for gym, out late with EUOC that evening and a crap sleep on a hall floor on the Friday.
Eventually got moving after #17 when Callum decided I'd make a better train engine than Clem, but it was a bit of a struggle.
Physically not great, just felt knackered the entire time. Hadn't had any lunch, which was a mistake with the late start, plus hadn't had a decent sleep since the Tuesday night. Up early on Thursday for gym, out late with EUOC that evening and a crap sleep on a hall floor on the Friday.
Eventually got moving after #17 when Callum decided I'd make a better train engine than Clem, but it was a bit of a struggle.
Thursday May 21, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
10x Wall squat
10x Kettle-bell hip hinge (20kg)
10x TRX row
5+5 Single leg box squat
5+5 Single leg box bridges
10x Jump chins
2 lengths Overhead lunge (10kg)
5+5 Single leg reach
2 lengths Spiderman crawl
5x Counter-movement jumps, best was 23.2
4x Box jumps (2nd highest box)
3x3 Broad jumps, furthest with stuck landing was 7.1m
3x3 Hang clean (40kg)
3x5 Front squat (80kg) - Really tough
3x3 Pull ups (bodyweight)
2x8 Step ups (30kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Russian twists (10kg)
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (2kg ball in hands)
Press ups
Med ball slams (7kg)
Struggling a bit with the exercises involving arms, they felt knackered
10x Kettle-bell hip hinge (20kg)
10x TRX row
5+5 Single leg box squat
5+5 Single leg box bridges
10x Jump chins
2 lengths Overhead lunge (10kg)
5+5 Single leg reach
2 lengths Spiderman crawl
5x Counter-movement jumps, best was 23.2
4x Box jumps (2nd highest box)
3x3 Broad jumps, furthest with stuck landing was 7.1m
3x3 Hang clean (40kg)
3x5 Front squat (80kg) - Really tough
3x3 Pull ups (bodyweight)
2x8 Step ups (30kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Russian twists (10kg)
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (2kg ball in hands)
Press ups
Med ball slams (7kg)
Struggling a bit with the exercises involving arms, they felt knackered
4 PM
Cycling 20:12 [2] 4.8 km (14.3 kph) +56m
ahr:132 max:150
To DVC, then to the hill between Queen's Drive and the crags.
Run 32:45 [3] 5.38 km (6:05 / km) +148m 5:21 / km
ahr:142 max:181
Hills session, trying to keep up with Mark. Managed to stay within 5m of him, probably helped by his night out yesterday.
2x 90s, 4x 60s, 6x 30s.
2x 90s, 4x 60s, 6x 30s.
Cycling 20:01 [2] 4.88 km (14.6 kph) +56m
ahr:124 max:160
Back home.
Got yelled at by some woman as I cycled back up the grass to the roundabout. As opening gambits go, I feel like "Oi you on the bike, get off the fucking grass" is unlikely to make friends.
She found the whole thing slightly less hilarious than I did, I think she was having a bad day.
Got yelled at by some woman as I cycled back up the grass to the roundabout. As opening gambits go, I feel like "Oi you on the bike, get off the fucking grass" is unlikely to make friends.
She found the whole thing slightly less hilarious than I did, I think she was having a bad day.
Wednesday May 20, 2015 #
3 PM
Run 1:36:52 [3] 14.72 km (6:35 / km) +707m 5:18 / km
ahr:150 max:179
Easy run in the Pentlands with two hungover drunkards (Will and Calum)
Started from Torphin, round Torduff Reservoir then up scalextric onto Harbour Hill. Skirted round Bell's Hill, and decided not to go up Black Hill, cause it would have taken too long. Instead headed into the valley and went up till the Loganlea dam.
Will didn't want to go to the end of the reservoir and go up Carnethy using the path like a normal person, so instead we slogged up from the dam. This is pretty much what wiped out Calum, who it turns out hadn't had lunch. Then to Turnhouse, and back down to the reservoir, before heading up Phantom's Cleugh and all the way down the main track in Bonaly to the bus stop/shop.
In hindsight, would've gone up Black Hill and not Carnethy/Turnhouse, cause the ascent of those turned the rest of the run into a bit of a walk-fest.
Also would have kept the time closer to the 90 minutes planned, though the original route was overly ambitious for an easy run. Probably would work well for a harder weekend session.
Time/distance is the actual running/staggering up hills time, not including the wandering while Will had a domestic with his boyfriend on the phone or the walking while Calum's blood sugars reached record lows.
Started from Torphin, round Torduff Reservoir then up scalextric onto Harbour Hill. Skirted round Bell's Hill, and decided not to go up Black Hill, cause it would have taken too long. Instead headed into the valley and went up till the Loganlea dam.
Will didn't want to go to the end of the reservoir and go up Carnethy using the path like a normal person, so instead we slogged up from the dam. This is pretty much what wiped out Calum, who it turns out hadn't had lunch. Then to Turnhouse, and back down to the reservoir, before heading up Phantom's Cleugh and all the way down the main track in Bonaly to the bus stop/shop.
In hindsight, would've gone up Black Hill and not Carnethy/Turnhouse, cause the ascent of those turned the rest of the run into a bit of a walk-fest.
Also would have kept the time closer to the 90 minutes planned, though the original route was overly ambitious for an easy run. Probably would work well for a harder weekend session.
Time/distance is the actual running/staggering up hills time, not including the wandering while Will had a domestic with his boyfriend on the phone or the walking while Calum's blood sugars reached record lows.
Tuesday May 19, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
10x Wall squat
10x Kettle-bell hip hinge (16kg)
10x TRX row
5+5 Single leg box squat
10x Jump chins
5+5 Single leg box bridges
5+5 Single leg reach
2 lengths Overhead lunge (9kg)
2 lengths Spiderman crawl
10x Box jumps
5+5 Box jumps with single leg landing
4x Hopscotch
4x Hopscotch w. jump and turn
10x Dot track
10x4 Hurdles
3x3 Hang clean (40, 45, 45kg)
3x5 Back squat (70kg) - Getting some air time with the bar
3x3 Pull ups (bodyweight)
All of these were reduced weight, so faster movements
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (2kg ball in hands)
Press ups
Med ball slams (7kg)
Russian twists (10kg)
Stretch and roll
10x Kettle-bell hip hinge (16kg)
10x TRX row
5+5 Single leg box squat
10x Jump chins
5+5 Single leg box bridges
5+5 Single leg reach
2 lengths Overhead lunge (9kg)
2 lengths Spiderman crawl
10x Box jumps
5+5 Box jumps with single leg landing
4x Hopscotch
4x Hopscotch w. jump and turn
10x Dot track
10x4 Hurdles
3x3 Hang clean (40, 45, 45kg)
3x5 Back squat (70kg) - Getting some air time with the bar
3x3 Pull ups (bodyweight)
All of these were reduced weight, so faster movements
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (2kg ball in hands)
Press ups
Med ball slams (7kg)
Russian twists (10kg)
Stretch and roll
6 PM
Cycling 9:59 [2] 2.87 km (17.2 kph) +56m
ahr:138 max:170
To central
Run 9:29 [2] 1.52 km (6:14 / km) +35m 5:36 / km
ahr:137 max:163
To the bog
Then some drills after
Then some drills after
Run 32:18 [4] 7.5 km (4:18 / km) +28m 4:14 / km
ahr:167 max:183
3mins (1mins), 4mins (1.5mins), 5mins (2mins), then back down 5,4,3.
Attempted to stay close behind Mark, relatively successful, though dropping off the back on the later reps.
Then 6 x 6s hill sprints.
Totally bossed Mark on this, I'm the anaerobic king.
Attempted to stay close behind Mark, relatively successful, though dropping off the back on the later reps.
Then 6 x 6s hill sprints.
Totally bossed Mark on this, I'm the anaerobic king.
Run 12:16 [2] 2.1 km (5:50 / km)
ahr:135 max:155
Back to central, via Richard's flat for a pit stop
Cycling 10:18 [1] 2.78 km (16.2 kph) +25m
ahr:114 max:141
Leisurely cycle home
Monday May 18, 2015 #
10 PM
Run 23:29 [3] 5.02 km (4:41 / km) +35m 4:31 / km
ahr:143 max:164
Left calf is fine, but right calf has decided to take over.
Kept it (very) short partly due to that, but mainly due to the fact it was 10 o'clock at night. #ChampionProcrastinator
Kept it (very) short partly due to that, but mainly due to the fact it was 10 o'clock at night. #ChampionProcrastinator
Sunday May 17, 2015 #
6 PM
Run 1:02:33 [3] 11.6 km (5:24 / km) +225m 4:55 / km
ahr:146 max:174
Bit of a shuffle around Corstorphine Hill, calves not very happy and legs in general super tight.
Saturday May 16, 2015 #
3 PM
Cycling 59:49 [3] 23.54 km (23.6 kph) +98m
ahr:145 max:166
Left calf super tight, so decided to cycle. Standard loop down old railway line and along the shore-front to Cramond. Headwind wasn't too fun along the shorefront, but it did make cycling home a lot faster
Thursday May 14, 2015 #
Note
I will probably get round to updating the past month of training eventually...
7 AM
Strength and Conditioning 1:00:00 [0]
10x Kettle-bell hip hinge (20kg)
10x TRX row
5+5 Single leg box squat
10x Medball slams (7kg)
5+5 Single leg box bridges
2 Lengths Overhead lunge (10kg)
2 Lengths Spiderman crawl
5+5 Box jumps with single leg landing
4x4 Hurdles
10x Dot track
3x3 Broad jumps
4x3 Hang Clean (40, 45, 47.5, 50kg)
4x8 Backsquat (90, 92.5, 95, 95kg)
3x3 Weighted pull ups (21kg)
3x8 Bench press (53kg)
Running out of time at this point, so not getting much rest = absolute struggle of a 3rd set, and a decision to skip the 4th
3x8 Step ups (20, 30, 35kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Russian twists
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (15s hold on each leg)
Med ball slams (10kg)
Stretch and roll
10x TRX row
5+5 Single leg box squat
10x Medball slams (7kg)
5+5 Single leg box bridges
2 Lengths Overhead lunge (10kg)
2 Lengths Spiderman crawl
5+5 Box jumps with single leg landing
4x4 Hurdles
10x Dot track
3x3 Broad jumps
4x3 Hang Clean (40, 45, 47.5, 50kg)
4x8 Backsquat (90, 92.5, 95, 95kg)
3x3 Weighted pull ups (21kg)
3x8 Bench press (53kg)
Running out of time at this point, so not getting much rest = absolute struggle of a 3rd set, and a decision to skip the 4th
3x8 Step ups (20, 30, 35kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Russian twists
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (15s hold on each leg)
Med ball slams (10kg)
Stretch and roll
6 PM
Cycling 23:39 [3] 7.63 km (19.4 kph) +140m
ahr:149 max:170
Faffing about = faster than I would have wanted cycle to Swanston
Run 23:32 [4] 4.27 km (5:31 / km) +329m 3:59 / km
ahr:180 max:190
Allermuir Gallop - this was Grim with a capital G.
Felt like I was gonna chunder about 5 minutes in, and absolutely suffered up the rest of the climb. Lowest point was nearly getting passed by Charlotte, and Beth coming past at speed. No idea why I felt so crap, but rather annoying.
Legs weren't too happy either, probably from gym and the cycle out.
Redeemed myself on the downhill a little, cause it doesn't actually involve any effort. Nearly caught back up to the first lady finisher, but she'd kicked my ass too well on the up.
18:06 up
5:26 down
Felt like I was gonna chunder about 5 minutes in, and absolutely suffered up the rest of the climb. Lowest point was nearly getting passed by Charlotte, and Beth coming past at speed. No idea why I felt so crap, but rather annoying.
Legs weren't too happy either, probably from gym and the cycle out.
Redeemed myself on the downhill a little, cause it doesn't actually involve any effort. Nearly caught back up to the first lady finisher, but she'd kicked my ass too well on the up.
18:06 up
5:26 down
Cycling 21:43 [2] 7.64 km (21.1 kph) +28m
ahr:126 max:147
Freewheeling home