Training Log Archive: Forest DemonIn the 31 days ending Mar 31, 2017:
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| 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 | Mo | Tu | We | Th | Fr | ||||||||||||||||
Thursday Mar 30, 2017 #
12 PM
Strength and Conditioning 45:00 [0]
Been sick as a dog for the past week, but nearly better, and I was in the mood for some deadlifts. Hacking and wheezing on the cycle over, so definitely not 100% still.
Just did some hip + back mobility, couldn't be sacked with any more of a warm-up
4x5 Deadlift (60, 80kg warm-up, 100, 120, 130, 130kg)
Pretty alright, glad not to have lost anything in the time off. Just using chalk, no straps.
Just did some hip + back mobility, couldn't be sacked with any more of a warm-up
4x5 Deadlift (60, 80kg warm-up, 100, 120, 130, 130kg)
Pretty alright, glad not to have lost anything in the time off. Just using chalk, no straps.
Sunday Mar 19, 2017 #
11 AM
Orienteering 48:43 [3] 5.34 km (9:07 / km) +80m 8:29 / km
BUCS Relay - Hugset
Running on not much sleep with a pretty sore hip. Brain not really functioning, which I'm going to blame the 18 minute split on. Not a very good run to be honest, one to forget.
Running on not much sleep with a pretty sore hip. Brain not really functioning, which I'm going to blame the 18 minute split on. Not a very good run to be honest, one to forget.
Saturday Mar 18, 2017 #
11 AM
Orienteering 1:29:34 [3] 12.03 km (7:27 / km) +300m 6:37 / km
BUCS Individual - Wharncliffe
This was fine, though pretty easy really. Surprised at the cross country segment at the end, seemed like a total waste of time to me - no navigation involved.
Poor picture to 3 cost me some time in the circle, and if I'd stayed high to 6 could maybe have run with Calum for more than 2 controls.
Very hesitant down the hill to 10, just a lack of confidence, but apart from that, all fine. Just going (slowly) through the motions
This was fine, though pretty easy really. Surprised at the cross country segment at the end, seemed like a total waste of time to me - no navigation involved.
Poor picture to 3 cost me some time in the circle, and if I'd stayed high to 6 could maybe have run with Calum for more than 2 controls.
Very hesitant down the hill to 10, just a lack of confidence, but apart from that, all fine. Just going (slowly) through the motions
Wednesday Mar 15, 2017 #
4 PM
Run 53:39 [2] 7.62 km (7:02 / km) +150m 6:25 / km
shoes: Waverider 19s
Yogging with Emily on Corstorphine
Tuesday Mar 14, 2017 #
11 AM
Strength and Conditioning 1:30:00 [0]
Solo in the gym, everything a bit tired
Standard warm-up + hip and shoulder mobility - feeling tight in the shoulders from swimming yesterday
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 100, 100kg)
4x5 Speed Deadlift (60, 80 warm-up, 100kg)
Standard warm-up + hip and shoulder mobility - feeling tight in the shoulders from swimming yesterday
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 100, 100kg)
4x5 Speed Deadlift (60, 80 warm-up, 100kg)
Monday Mar 13, 2017 #
1 PM
Swimming 31:23 [3]
Hip was feeling a bit tight this morning, so decided to do some more drowning. It also came with the added bonus of getting to admire Brutus doing some aquajogging, which looked like it was a right barrel of laughs.
I think it went slightly better this time around, I at least managed to breathe properly for breaststroke and didn't think I was going to pass out. Still can't manage the whole front crawl AND breathing thing though, that's a bit tricky.
According to my watch's indoor swimming mode I swam 925m, which seems unlikely given I swam an even number of laps. I also had an average SWOLF of 75, whatever that means.
I think it went slightly better this time around, I at least managed to breathe properly for breaststroke and didn't think I was going to pass out. Still can't manage the whole front crawl AND breathing thing though, that's a bit tricky.
According to my watch's indoor swimming mode I swam 925m, which seems unlikely given I swam an even number of laps. I also had an average SWOLF of 75, whatever that means.
Sunday Mar 12, 2017 #
11 AM
Run 5:24 [2] 0.91 km (5:56 / km) +10m 5:37 / km
To the start with Rona, saw a small boy pooping
Orienteering 1:26:25 [4] 12.82 km (6:44 / km) +130m 6:25 / km
(injured)
CompassSport Cup - Tentsmuir
Bit too far/fast a course than I can hack at the moment. Thought it had gone alright, but I was a long, long way back.
Decided early on just to stick to the paths for the most part, knew I wouldn't be able to manage 90 minutes in terrain given my current fitness. Brain was switched off for most of the course, just running on autopilot as it wasn't too tricky.
Started to struggle on the way to 16, but a pit-stop to answer the call of nature perked me up a bit, until the brief upwards slope to get to 20 caused the bonk. Started to be aware of my hip here, though it was never actually properly *sore*, I could just feel it niggling.
Staggered round the rest, and cut in way too soon on 28 to let Sasha overtake me and speed off. I attempted to catch up, but his easy jog was too much for me.
Bit too far/fast a course than I can hack at the moment. Thought it had gone alright, but I was a long, long way back.
Decided early on just to stick to the paths for the most part, knew I wouldn't be able to manage 90 minutes in terrain given my current fitness. Brain was switched off for most of the course, just running on autopilot as it wasn't too tricky.
Started to struggle on the way to 16, but a pit-stop to answer the call of nature perked me up a bit, until the brief upwards slope to get to 20 caused the bonk. Started to be aware of my hip here, though it was never actually properly *sore*, I could just feel it niggling.
Staggered round the rest, and cut in way too soon on 28 to let Sasha overtake me and speed off. I attempted to catch up, but his easy jog was too much for me.
Saturday Mar 11, 2017 #
4 PM
Run 26:47 [3] 5.1 km (5:15 / km) +60m 4:58 / km
shoes: Waverider 19s
Watched 2 minutes of the rugby then decided to get out the house.
Feeling pretty buggered on this, chest was pretty tight and the legs weren't too awake. Hip okay
Feeling pretty buggered on this, chest was pretty tight and the legs weren't too awake. Hip okay
Thursday Mar 9, 2017 #
10 AM
Strength and Conditioning 1:30:00 [0]
With Rona
Standard warm-up, plus some hip and shoulder mobility
3x5 Pull-ups
Getting a pinching feeling in my left hip at the bottom of the squat, so asides from a couple at 40 decided to skip them out
4x5 Deadlift (70 warm-up, 100, 110, 120, 130kg)
Broke Stephen when he attempted 120x8 while cold. It was a pretty valiant effort though
Standard warm-up, plus some hip and shoulder mobility
3x5 Pull-ups
Getting a pinching feeling in my left hip at the bottom of the squat, so asides from a couple at 40 decided to skip them out
4x5 Deadlift (70 warm-up, 100, 110, 120, 130kg)
Broke Stephen when he attempted 120x8 while cold. It was a pretty valiant effort though
Wednesday Mar 8, 2017 #
Run 25:40 [3] 4.98 km (5:09 / km) +50m 4:54 / km
shoes: Waverider 19s
Seemed a bit windy for a cycle, so I went for a short jog instead.
Big ol' headwind along the back straight, bit grim. Hip felt alright though
Big ol' headwind along the back straight, bit grim. Hip felt alright though
Tuesday Mar 7, 2017 #
8 AM
Strength and Conditioning 1:30:00 [0]
Gym with Emily, tired.
Standard warm-up, plus some hip mobility
3x5 Pull-ups
4x5 Fast Deadlift (40, 60 warm-up, 80, 90, 100, 110kg)
5x10 Weighted Hip Thrust (80, 90, 100, 110, 70kg) - Did this between sets of deadlifts, experimented with the weight. Dropped the weight loads on the last set, and realised that around 70/80kg was ideal for isolating the glutes without anything else compensating
Standard warm-up, plus some hip mobility
3x5 Pull-ups
4x5 Fast Deadlift (40, 60 warm-up, 80, 90, 100, 110kg)
5x10 Weighted Hip Thrust (80, 90, 100, 110, 70kg) - Did this between sets of deadlifts, experimented with the weight. Dropped the weight loads on the last set, and realised that around 70/80kg was ideal for isolating the glutes without anything else compensating
Friday Mar 3, 2017 #
11 AM
Cycling 2:32:14 [2] 66.25 km (26.1 kph) +340m
With Stephen out to Gullane and back. Nice and cruisy, neither of us are exactly star athletes.
Bit of a headwind on the way out, but got blown home pretty nicely. Starting to bonk coming back up the Low Road, dying.
Bit of a headwind on the way out, but got blown home pretty nicely. Starting to bonk coming back up the Low Road, dying.
Thursday Mar 2, 2017 #
11 AM
Strength and Conditioning 1:00:00 [0]
Upper back was super tight again - not sure if this is from Front Squat/cycling, or what's causing it. Anyway, skipped out weights, just cause I wanted it to recover
With Rona
Did a bunch of hip mobility, a mixture of stuff she's been told to do, and the stuff I've been doing.
3x5 Pull-ups
Some core work at the end - Ab roller and Deadbugs
With Rona
Did a bunch of hip mobility, a mixture of stuff she's been told to do, and the stuff I've been doing.
3x5 Pull-ups
Some core work at the end - Ab roller and Deadbugs
Wednesday Mar 1, 2017 #
11 AM
Strength and Conditioning 1:00:00 [0]
Mobility: Hips and shoulders
2 PM
Cycling 2:23:09 [2] 62.5 km (26.2 kph) +520m
Easy in East Lothian with Purko, Stephen and Fraser
Commie -> Portobello -> Tranent -> Pencaitland -> Pathhead -> Dalkeith -> Home
Just cruising along, on some nice quiet roads - wasn't too busy till near Dalkeith, very relaxing. Got stuck at some traffic lights for ages, but Stephen kept moral high by falling over, much to everyone's amusement.
Commie -> Portobello -> Tranent -> Pencaitland -> Pathhead -> Dalkeith -> Home
Just cruising along, on some nice quiet roads - wasn't too busy till near Dalkeith, very relaxing. Got stuck at some traffic lights for ages, but Stephen kept moral high by falling over, much to everyone's amusement.