Training Log Archive: Forest Demon

Gym avec Emily

Warm-up

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off

Agility Ladder

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

3x5 Lat Pulldowns (7, 8, 9 plates, who knows how heavy they actually are)
Pulldowns on account of Emily being unable to do a pull-up

3x8 Back Squat (20, 50 warm-up, 70, 80, 80kg)
3x8 Deadlift (70 warm-up, 100, 100, 100kg)
3x8 Benchpress (20 warm-up, 50, 60, 60kg)

2x10 Wheel Roll-outs

Solo out to Gladhouse, good stuff.
Nice day for it, but was thoroughly overdressed and sweating absolute buckets. Nearly died on three separate occasions, pretty standard

Shin pain when walking has moved back into the calves, result!

Got a really sore pain in the front of my shin, I assume related to tight calves.
I would've cycled, but it wasn't great weather

Feeling really rather pooped. Gym was packed, went too close to lunchtime

Warm-up

3x Pull-ups (8, 5, 5 reps)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off

Agility Ladder

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

3x8 Deadlift (70 warm-up, 90, 100, 100kg)
3x8 Back Squat (40 warm-up, 70, 80, 80kg)
3x8 Benchpress (30 warm-up, 50, 54, 60kg)

3x10 Wheel Roll-outs

FwtN #2 - Blackford Hill

Really fun little course planned by Ali, just pottering around with super tight legs.
Missed the best route to 6, and got slightly lost in the gorse to 7, but apart from that it was fine.

Should've been sub 40, but had to stop to dig some splinters out my feet

Everything hurt. DOMS in every muscle except my face.
Calves super tight and sore, especially right, so just stretched and rolled today.

Vaguely changed the session, but it's still more or less the same old, same old.

4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
6+6 Single-leg Box Squats
5x Inchworm
2 lengths Spiderman Crawl

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off

Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey

Decided to dice with death and did some box jumps. Think they might have put a bit of weight in the 'boxes', but it's still super sketchy
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

Kept weights light, having not been for about a month. Some guy was deadlifting 40 with straps and a belt - hardcore.
3x8 Back Squat (40 warm-up, 60, 70, 80kg)
3x8 Deadlift (60 warm-up, 80, 90, 100kg)
3x8 Dumbbell Benchpress (22kg)

2x10 Wheel Roll-outs

Skipped on any proper core in favour of some stretching and rolling, calves are a mess, as per usual.

Test driving the new shoes along the Old Railway Line, must've blinded at least 10 different people with their luminosity.

Legs feeling totally wrecked, would be nice to pretend it was all from the gym

Travelling back from Yorkshire, wandered up a small hill but that was it.

Less training than there should have been last week because I'm a lazy arsehole who lacks the self discipline to get out the door

CSC Final - Brown Course

Pretty shite run up until the first road crossing. Navigation was dire, haemorrhaged time on 7 when I somehow crossed the fence without noticing, turning the wrong way down paths and taking shite routes.

Got my act together after 14 and found myself in a pack at 20 with a couple of folks. Did some fun racing till I got dropped on the long path leg back to 37.
Didn't even manage to do that well on the run-in competition, I cri evrytiem

ESOC Social.

45 minute score course on a crappy openorienteering map. Could have almost made it back in time, but got hopelessly lost in East Craigs with all the unmarked paths/buildings/open areas.
Still, got a bag of Magic Stars for getting all the controls, so that was nice

Corstorphine Skyline.

Briefly entertained notions of the Pentlands, but realised I really didn't fancy 3 1/2 hours of type 2 fun

Feeling a bit pooped, so took a rest day and didn't leave the house all day.

Nice.

Went for a cycle with Contador himself.

To Gullane and back, bit of a headwind on the way out, but a nice tailwind to push us home. Got caught by nearly every traffic light on the way out, which is always fun.
Alright speed given our general unfitness, we'll make the Tour yet

To the Informatics forum

FwtN #1 - Edinburgh Old Town

Nice course planned by Tam, lots of fun asides from my aching legs.
Some shoddy nav work at times from me, lots of poor route choice involving far far too many stairs, which finished off my ability to move quickly.

Brief head to head with Colm in the middle of the course in which I totally outclassed him with my ferocious pace and superior route choice... before he ran off, never to be seen again

Crawling home

Went for another run.
15 seconds longer than yesterday, 160m further

#MarginalGainz

C • Marginal gainz 2

Reminding myself what running is.

Legs were thoroughly unhappy with this idea, and complained the entire time, especially right hamstring. Not quite as sore as on Sunday though, so I suppose that's an improvement.

Anyway, this marks the (long overdue) start of Operation: Fitter And Thinner By Aerobic Speedwork, Tempos And Regular Doms.
Some cycling and endurance stuff is in there too, but it doesn't fit the acronym

C • Acronym 5