Training Log Archive: Forest DemonIn the 31 days ending Dec 31, 2019:
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Sunday Dec 29, 2019 #
12 PM
Run 40:29 [2] 8.11 km (5:00 / km) +60m 4:49 / km
Went for an easy one along the canal, and down the WoL - very exciting stuff
Saturday Dec 28, 2019 #
11 AM
Orienteering 59:17 [3] 10.53 km (5:38 / km) +75m 5:26 / km
ELO Festive Frolic - John Muir Country Park
60 minute score with clues to bonus controls at the kites.
Never found Santa panda or the Christmas tree, but still managed to get the epic victory royale, yeet
60 minute score with clues to bonus controls at the kites.
Never found Santa panda or the Christmas tree, but still managed to get the epic victory royale, yeet
Wednesday Dec 25, 2019 #
9 AM
Run 19:04 [4] 5.03 km (3:47 / km) +5m 3:46 / km
Christmas Parkrun at Cramond to burn off some turkey. Another 967 people had had the same idea, very very busy!
Was feeling a bit full from breakfast/dinner, and started needing a poop real bad after the first km.
But successfully made it round without any accidents which is always nice. Could definitely have gone sub 19 otherwise, so I'm not really too far away from a rather slow PB
Was feeling a bit full from breakfast/dinner, and started needing a poop real bad after the first km.
But successfully made it round without any accidents which is always nice. Could definitely have gone sub 19 otherwise, so I'm not really too far away from a rather slow PB
Tuesday Dec 24, 2019 #
3 PM
Strength and Conditioning 1:00:00 [0]
Avec Ron Ron
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 105kg)
2x10 mini core circuit
Medball Sit-ups (10kg)
Russian Twist (10kg)
Deadbugs
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 105kg)
2x10 mini core circuit
Medball Sit-ups (10kg)
Russian Twist (10kg)
Deadbugs
Monday Dec 23, 2019 #
12 PM
Run 1:15:04 [2] 12.14 km (6:11 / km) +180m 5:45 / km
With Emily in Comrie :)
Round the Deil's cauldron circular loop first and then around Aberuchill estate for seconds. No sign of any Russian billionaires though
Round the Deil's cauldron circular loop first and then around Aberuchill estate for seconds. No sign of any Russian billionaires though
Saturday Dec 21, 2019 #
9 AM
Run 19:11 [4] 5.0 km (3:50 / km) +10m 3:48 / km
Perth Parkrun, which was just two laps of Inch Park this week. Forgot my watch, so had no idea what pace I was doing and just ran on feel
Went alright, feeling not too bad. Need to get myself down to Cramond sometime soon
Went alright, feeling not too bad. Need to get myself down to Cramond sometime soon
Tuesday Dec 17, 2019 #
6 PM
Run 16:30 [2] 2.8 km (5:54 / km) +50m 5:25 / km
To and from the Killing fields, dodging the bomb squad on the way
Caught the end of drills at the start and did some strides at the end
Caught the end of drills at the start and did some strides at the end
Run 39:20 [4] 8.63 km (4:33 / km) +30m 4:29 / km
EUOC intervals on the Killing Fields
3x8 minutes [2 minutes]
2x4 minutes [1 minute]
Zero motivation at the start, and many regrets after the first rep. Considering bailing midway through the 2nd, but then I realised I was gaining on Grace and had a switch flip in the brain and finished the session feeling better.
Very muddy, so felt a bit guilty squelching through the gym after
1- 1.93km (4'08/km)
2- 1.95km (4'06/km)
3- 1.95km (4'06/km)
4- 1.01km (3'57/km)
5- 1.02km (3'55/km)
3x8 minutes [2 minutes]
2x4 minutes [1 minute]
Zero motivation at the start, and many regrets after the first rep. Considering bailing midway through the 2nd, but then I realised I was gaining on Grace and had a switch flip in the brain and finished the session feeling better.
Very muddy, so felt a bit guilty squelching through the gym after
1- 1.93km (4'08/km)
2- 1.95km (4'06/km)
3- 1.95km (4'06/km)
4- 1.01km (3'57/km)
5- 1.02km (3'55/km)
Monday Dec 16, 2019 #
9 AM
Strength and Conditioning 1:00:00 [0]
Avec Calum, but he had to bail out due to knee problems
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 110kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 110kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Saturday Dec 14, 2019 #
4 PM
Run 36:35 [2] 6.26 km (5:51 / km) +80m 5:30 / km
Easy with Emily on a slightly phallic loop
Friday Dec 13, 2019 #
Note
(rest day)
Right foot has been tight since Wednesday - probably a sign I should buy some proper trainers, and do some proper prehab
Wednesday Dec 11, 2019 #
6 PM
Run 42:36 [2] 8.16 km (5:13 / km) +55m 5:03 / km
From the flat along the canal, and then back via the Water of Leith.
Took my headtorch, but it was rather dark regardless - quite spoopy stuff
Took my headtorch, but it was rather dark regardless - quite spoopy stuff
Tuesday Dec 10, 2019 #
6 PM
Run 19:20 [2] 2.5 km (7:44 / km) +10m 7:35 / km
Getting to the old railway line and back, with some drills to start, and strides to end
Run 29:18 [4] 6.5 km (4:30 / km) +30m 4:24 / km
After much delay I got myself out the door for some solo intervals. Didn't fancy the Killing Fields today, a wet cycle home wasn't tempting.
2x7 minutes [1.5 minutes]
2x5 minutes [1 minute]
I was struggling quite a lot, both mentally and physically, but I got some semblance of a session done. Skipped out the 3rd 7 minute rep because I couldn't arsed and wanted to go home.
1- 1.75km (4'00/km)
2- 1.76km (3'59/km)
3- 1.25km (4'00/km)
4- 1.25km (3'58/km)
5 min reps were slow af, but I'd turned around into the headwind for those ones.
2x7 minutes [1.5 minutes]
2x5 minutes [1 minute]
I was struggling quite a lot, both mentally and physically, but I got some semblance of a session done. Skipped out the 3rd 7 minute rep because I couldn't arsed and wanted to go home.
1- 1.75km (4'00/km)
2- 1.76km (3'59/km)
3- 1.25km (4'00/km)
4- 1.25km (3'58/km)
5 min reps were slow af, but I'd turned around into the headwind for those ones.
Monday Dec 9, 2019 #
10 AM
Strength and Conditioning 1:00:00 [0]
Avec nobody ;_;
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Sunday Dec 8, 2019 #
4 PM
Run 33:22 [2] 5.71 km (5:51 / km) +90m 5:25 / km
Having been an abject failure at running the past few days due to inclement weather/laziness/poor motivation, managed to get out with Emily for a brief lap of the meadows.
More was planned, but the weather was a bit too miserable to linger outside
More was planned, but the weather was a bit too miserable to linger outside
Wednesday Dec 4, 2019 #
6 PM
Run 51:08 [2] 8.46 km (6:03 / km) +100m 5:42 / km
With Emily round a KB5-ish loop.
I was a very hungry bonky boy
I was a very hungry bonky boy
Tuesday Dec 3, 2019 #
6 PM
Run 26:04 [2] 5.09 km (5:07 / km) +50m 4:53 / km
Decided doing intervals might not be a good idea given I've only just gotten over this lurgy, so I just went for a chill one from the flat
Monday Dec 2, 2019 #
9 AM
Strength and Conditioning 1:00:00 [0]
weight:79kg
Avec just Calum, Tam in the lab all day - which doesn't seem very theoretical, but what do I know
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Need to get to the gym more than once a week, hit a bit of a plateau on the weights.
Standard warm-up
Jumps and pull-ups
4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)
3x5+5 Bulgarian Split Squat (24kg Dumbbells)
3x5 Dumbbell Benchpress (24kg Dumbbells)
Need to get to the gym more than once a week, hit a bit of a plateau on the weights.
Sunday Dec 1, 2019 #
10 AM
Orienteering 14:21 [3] 3.29 km (4:22 / km) +30m 4:10 / km
(sick)
Glasgow Parks Race 1 - Glasgow Green
Very easy course - look up and run in a straight line.
It was very cold and I was not feeling good in the lungs.
Very easy course - look up and run in a straight line.
It was very cold and I was not feeling good in the lungs.
12 PM
Orienteering 11:44 [3] 2.23 km (5:16 / km) +50m 4:44 / km
Glasgow Parks Race 2 - Queen's Park
A TD3 course this time which was very exciting, and the temperature had crept up to just below 0, so that was nice.
A TD3 course this time which was very exciting, and the temperature had crept up to just below 0, so that was nice.
2 PM
Orienteering 25:36 [3] 4.95 km (5:10 / km) +55m 4:54 / km
Glasgow Parks Race 3 - Pollok Country Park
Chasing start, and I was off 2 seconds behind another guy on the same course. Straight past him as I got my map out the envelope and then never saw him again.
The "hardest" of the areas, but navigating well and keeping it clean. Thought it was a bit weird to see Louis and then Ricky P coming a strange way out of 9 but I figured they'd made a mistake.
Finished quite pleased, only to find out they'd put the women's open map in my envelope and I'd run the wrong course. Oh well, wasn't doing that stellar anyway.
At least reassuring that I beat all the girls
Chasing start, and I was off 2 seconds behind another guy on the same course. Straight past him as I got my map out the envelope and then never saw him again.
The "hardest" of the areas, but navigating well and keeping it clean. Thought it was a bit weird to see Louis and then Ricky P coming a strange way out of 9 but I figured they'd made a mistake.
Finished quite pleased, only to find out they'd put the women's open map in my envelope and I'd run the wrong course. Oh well, wasn't doing that stellar anyway.
At least reassuring that I beat all the girls