Training Log Archive: Forest DemonIn the 31 days ending Mar 31, 2018:
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Thursday Mar 29, 2018 #
5 PM
Cycling 1:23:26 [2] 35.4 km (25.5 kph) +480m
Got out of work with plenty time, and it was a nice sunny evening so I hopped on the bike.
To the Seat, 5 laps round, and home again.
Gate by St Margaret's Loch was closed, which was vaguely annoying to have to go round it, but nice because of the lack of cars.
Was fun, would ride again. Lap times were between 12 and 13 minutes, which is probably reasonable enough, but a long way off the 8:18(?!!) Strava record
To the Seat, 5 laps round, and home again.
Gate by St Margaret's Loch was closed, which was vaguely annoying to have to go round it, but nice because of the lack of cars.
Was fun, would ride again. Lap times were between 12 and 13 minutes, which is probably reasonable enough, but a long way off the 8:18(?!!) Strava record
Monday Mar 26, 2018 #
11 AM
Cycling 1:25:45 [2] 40.84 km (28.6 kph) +240m
Spontaneous along the coast to Longniddry Bents car park #1
I'd originally planned to laze around all day, but since it was such a nice sunny morning and the weather is crap the rest of the week, I couldn't resist getting out on the bike again.
Fairly gentle for the most part, but I did get slightly carried away in the middle with the wind behind me. Headwind wasn't too bad coming back, and it was pretty great to be out in the sun
I'd originally planned to laze around all day, but since it was such a nice sunny morning and the weather is crap the rest of the week, I couldn't resist getting out on the bike again.
Fairly gentle for the most part, but I did get slightly carried away in the middle with the wind behind me. Headwind wasn't too bad coming back, and it was pretty great to be out in the sun
Sunday Mar 25, 2018 #
11 AM
Cycling 4:20:23 [3] 107.21 km (24.7 kph) +1000m
Long one to Peebles -> Innerleithen and back with Stephen, a fairly easy cruise.
Lots of fun, a very enjoyable day out on the bike! Feeling quite good, legs weirdly fresh which was nice, so I was actually quite strong up the hills for once. Nice and sunny, and the wind wasn't too badly into the face.
Poor old Stephen's legs blew up just at Bonnyrigg, which made for a very gentle (for me at least) end to the ride.
Gotta do more like this, as soon as possible! Was an excellent time
Lots of fun, a very enjoyable day out on the bike! Feeling quite good, legs weirdly fresh which was nice, so I was actually quite strong up the hills for once. Nice and sunny, and the wind wasn't too badly into the face.
Poor old Stephen's legs blew up just at Bonnyrigg, which made for a very gentle (for me at least) end to the ride.
Gotta do more like this, as soon as possible! Was an excellent time
C • Ride 2
Saturday Mar 24, 2018 #
11 AM
Run 13:41 [2] 2.31 km (5:55 / km) +35m 5:30 / km
shoes: Mudroc 290s
To the start with Calum, and then back again with Calum and TimTam
Orienteering 34:20 [4] 4.01 km (8:34 / km) +120m 7:27 / km
shoes: Mudroc 290s
Scottish Spring Middle - Abbey Craig
A very nice sunny morning to be orienteering, and this was a lot of fun. I was moving okay except on the uphills, where I was atrociously slow (aka walking).
Very rusty technique, probably from all the lack of orienteering I'm doing, but it was a good time. Shin and foot hurt, oh dear
A very nice sunny morning to be orienteering, and this was a lot of fun. I was moving okay except on the uphills, where I was atrociously slow (aka walking).
Very rusty technique, probably from all the lack of orienteering I'm doing, but it was a good time. Shin and foot hurt, oh dear
2 PM
Run 14:09 [2] 2.41 km (5:52 / km) +20m 5:38 / km
shoes: Waverider 19s
To the start with Calum, and back with all sorts.
Orienteering 19:09 [3] 4.06 km (4:43 / km) +15m 4:38 / km
shoes: Waverider 19s
Scottish Spring Sprint - Castlandhill
Rather slug like - didn't have any oomph in my legs, so plodded around slowly. Slightly a shame that all the alleys could be got through, would've been nice to have some sneaky blocked ones!
Shin sore again, unsurprisingly. Considering not running until I actually do some physio/stretching and fix the obviously underlying issues
Rather slug like - didn't have any oomph in my legs, so plodded around slowly. Slightly a shame that all the alleys could be got through, would've been nice to have some sneaky blocked ones!
Shin sore again, unsurprisingly. Considering not running until I actually do some physio/stretching and fix the obviously underlying issues
Thursday Mar 22, 2018 #
7 PM
Orienteering 18:30 [3] 4.37 km (4:14 / km) +20m 4:08 / km
shoes: Waverider 19s
FwtN #10 - Gracemount
Course was mercifully short which was excellent news. Everything fairly straight forwards too, nothing too tricksy
Got myself a 3rd place to come 2nd overall in the FwtN league and won a creme egg and a small owl, nice.
Left shin/bottom of knee hurt a bit, which is a new one.
Course was mercifully short which was excellent news. Everything fairly straight forwards too, nothing too tricksy
Got myself a 3rd place to come 2nd overall in the FwtN league and won a creme egg and a small owl, nice.
Left shin/bottom of knee hurt a bit, which is a new one.
Tuesday Mar 20, 2018 #
6 PM
Run 26:10 [2] 4.97 km (5:16 / km) +50m 5:01 / km
shoes: Waverider 19s
I think it's a criminal offense to not get out and do some exercise in such a lovely evening. I didn't feel much like a runner though, very stiff and inflexible, and lots of things hurt.
As always, I should probably do some stretching
As always, I should probably do some stretching
Monday Mar 19, 2018 #
10 AM
Strength and Conditioning 1:00:00 [0]
With Matt and Calum
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 lengths spiderman crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Legs were pure knackered, so didn't go too wild
3x5 Back Squat (20, 50 warm-up, 80, 80, 90kg)
3x5 Deadlift (60, 80 warm-up, 100, 110, 110kg)
3x8 Dumbell Benchpress (22, 26, 26kg)
3x8+8 Single Arm Bent-over Row (26kg)
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 lengths spiderman crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Legs were pure knackered, so didn't go too wild
3x5 Back Squat (20, 50 warm-up, 80, 80, 90kg)
3x5 Deadlift (60, 80 warm-up, 100, 110, 110kg)
3x8 Dumbell Benchpress (22, 26, 26kg)
3x8+8 Single Arm Bent-over Row (26kg)
Saturday Mar 17, 2018 #
2 PM
Run 34:51 [2] 5.9 km (5:54 / km) +100m 5:27 / km
shoes: Mudroc 290s
With Craig in the Pentlands
It was super sunny when we'd set off for this run, so we were just in shorts and single long sleeves, but the weather swiftly took a turn for the grim and we ended up in a total whiteout with a howling gale in the face.
Conditions were pretty poor, and we were woefully unprepared for it, without any extra layers. Didn't fancy dying of exposure, so we turned back - which turned out was a really good idea, as it only got worse. Pentlands deserving of more respect than we'd given them, but we managed not to become a statistic which is always good.
It was super sunny when we'd set off for this run, so we were just in shorts and single long sleeves, but the weather swiftly took a turn for the grim and we ended up in a total whiteout with a howling gale in the face.
Conditions were pretty poor, and we were woefully unprepared for it, without any extra layers. Didn't fancy dying of exposure, so we turned back - which turned out was a really good idea, as it only got worse. Pentlands deserving of more respect than we'd given them, but we managed not to become a statistic which is always good.
Friday Mar 16, 2018 #
7 PM
Strength and Conditioning 1:00:00 [0]
With Calum, getting swole af
Limber 11 + Physio
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 94, 100kg)
4x5 Deadlift (60, 80 warm-up, 90, 100, 110, 110kg)
Limber 11 + Physio
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 94, 100kg)
4x5 Deadlift (60, 80 warm-up, 90, 100, 110, 110kg)
Monday Mar 12, 2018 #
10 AM
Run 51:38 [3] 8.5 km (6:04 / km) +250m 5:18 / km
shoes: Waverider 19s
With Emily :)
Up to San Luca, which remains as tough as I remembered, but still super cool. Loving the company and the porticos
Up to San Luca, which remains as tough as I remembered, but still super cool. Loving the company and the porticos
Saturday Mar 10, 2018 #
4 PM
Run 33:37 [2] 5.3 km (6:21 / km) +170m 5:28 / km
shoes: Waverider 19s
A nice sunny evening in Parco di Villa Ghigi, with Emily :)
The beginning was a bit grim though, 1.25km hill at 10% the whole way up, bit of a tough start! Emily was telling me to run ahead, but truth be told I couldn't really have gone much faster.
Was fun :)
The beginning was a bit grim though, 1.25km hill at 10% the whole way up, bit of a tough start! Emily was telling me to run ahead, but truth be told I couldn't really have gone much faster.
Was fun :)
Friday Mar 9, 2018 #
10 AM
Cycling 2:05:34 [2] 55.64 km (26.6 kph) +180m
Easy coast with Stephen, excellent stuff.
To Aberlady and back, Stephen had school to get to, so no Gullane ice cream.
Nice and cruisey with plenty chat on the way out, then we turned around into the headwind so took turns to pull home.
Far too long since I was on the bike, my bar tape had started to go mouldy!
To Aberlady and back, Stephen had school to get to, so no Gullane ice cream.
Nice and cruisey with plenty chat on the way out, then we turned around into the headwind so took turns to pull home.
Far too long since I was on the bike, my bar tape had started to go mouldy!
Thursday Mar 8, 2018 #
7 PM
Orienteering 34:08 [3] 5.34 km (6:24 / km) +240m 5:13 / km
FwtN #9 - Whinny Hill
Struggling a bit with the hills, calves and hips not happy.
Orienteering fine other than hesitant to 3.
Nearly died coming out of 15 which rattled me a bit, so I was super slow back down the hill.
Was somewhat fun though
Struggling a bit with the hills, calves and hips not happy.
Orienteering fine other than hesitant to 3.
Nearly died coming out of 15 which rattled me a bit, so I was super slow back down the hill.
Was somewhat fun though
Wednesday Mar 7, 2018 #
5 PM
Cycling (Spinning ) 35:00 [3]
Boring and sweaty. Got kicked out the circuits gym cause of a class, so went downstairs and got more sweaty.
Maybe working hard, but it's hard to tell when it's so warm in there.
Tried to keep the legs ticking over at 90 rpm, heart rate was something like 170bpm.
This was mainly to work up an appetite for cosmos.
Maybe working hard, but it's hard to tell when it's so warm in there.
Tried to keep the legs ticking over at 90 rpm, heart rate was something like 170bpm.
This was mainly to work up an appetite for cosmos.
Tuesday Mar 6, 2018 #
7 PM
Run 22:40 [2] 3.83 km (5:55 / km) +30m 5:42 / km
shoes: Waverider 19s
2 minutes walk, 3 minutes jog (x4)
Getting a bit overexcited on the jogs though, more like runs if I'm honest.
Foot feeling okay, but R arch again was quite tight after Saturday's fun. Possibly the snow, possibly the foot thing.
Still need to stretch/physio more
Getting a bit overexcited on the jogs though, more like runs if I'm honest.
Foot feeling okay, but R arch again was quite tight after Saturday's fun. Possibly the snow, possibly the foot thing.
Still need to stretch/physio more
Monday Mar 5, 2018 #
10 AM
Strength and Conditioning 1:00:00 [0]
All on my lonesome, cause Calum bailed on me :'(
Motivation was lacking, but got it done
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
4x5 Back Squat (20, 40, 60 warm-up, 80, 80, 90, 90kg)
4x5 Deadlift (60, 80 warm-up, 100, 100, 110, 110kg)
Motivation was lacking, but got it done
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
4x5 Back Squat (20, 40, 60 warm-up, 80, 80, 90, 90kg)
4x5 Deadlift (60, 80 warm-up, 100, 100, 110, 110kg)
Saturday Mar 3, 2018 #
11 AM
Orienteering 14:25 [3] 2.87 km (5:01 / km) +25m 4:49 / km
The Inaugural Holyrood Head-to-Head Knockout Ultra-Sprint - The Killing Fields
An excellent event, shout-out to Nixon for organising at the last minute.
The whole thing was a bit mental, but got into the map after the first race and didn't do too embarrassingly. Lacking some speed, but it's been a while.
Great stuff all round though, was fun :)
Heat 1- 5:06
Heat 2- 4:40
Final- 4:39
An excellent event, shout-out to Nixon for organising at the last minute.
The whole thing was a bit mental, but got into the map after the first race and didn't do too embarrassingly. Lacking some speed, but it's been a while.
Great stuff all round though, was fun :)
Heat 1- 5:06
Heat 2- 4:40
Final- 4:39
Friday Mar 2, 2018 #
12 PM
Strength and Conditioning 1:00:00 [0]
The gym was finally open, so I went and got massive with Stephen and Paddy, along with every single other member of the gym.
Limber 11 warm-up
Followed by a nice long queue for a rack
4x5 Back Squat (20, 40, 60 warm-up, 80, 84, 84, 84kg)
3x5 Dumbbell Benchpress (22, 24, 24kg)
3x5+5 Single arm bent-over row (34kg)
3x5+5 Bulgarian Split Squats (22kg)
Limber 11 warm-up
Followed by a nice long queue for a rack
4x5 Back Squat (20, 40, 60 warm-up, 80, 84, 84, 84kg)
3x5 Dumbbell Benchpress (22, 24, 24kg)
3x5+5 Single arm bent-over row (34kg)
3x5+5 Bulgarian Split Squats (22kg)