Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 31 days ending Oct 31, 2020:

activity

time

miles

Run

15:27:18

110.16

(8:25)

177.29

(5:14)

2115

Strength and Conditioning

3:30:00

Orienteering

32:41

3.77

(8:40)

6.07

(5:23)

120

Swimming

23:48

Total

19:53:47

113.93

183.36

2235

[1-5]

16:23:47

averages - weight:77.1kg

1:18

0:00

» now

Saturday Oct 31, 2020 #

Note
(rest day)

Hip a bit sore in the same place as FwtN after intervals and the run yesterday.
Decided to play it safe and took the day off, the weather making it a fairly easy decision

Friday Oct 30, 2020 #

6 PM

Run 30:13 [2] 5.17 km (5:51 / km) +50m 5:35 / km
shoes: Waverider 24s

Loop round Marchmont way with Emily

Thursday Oct 29, 2020 #

5 PM

Strength and Conditioning 30:00 [0]

Limber 11

3x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90kg)
3x5 Deadlift (60 warm-up, 80, 90, 90g)
3x5 Pull-ups between deadlifts

Very nearly didn't go, but got there and did a bit. Back tight so took it sensible

Wednesday Oct 28, 2020 #

5 PM

Run 25:43 [2] 4.14 km (6:13 / km) +40m 5:56 / km
shoes: Mudroc 290s

To/From intervals

Run 38:16 [4] 8.3 km (4:37 / km) +105m 4:20 / km
shoes: Mudroc 290s

4x8 minutes [2 minutes]
Just under 2km for each rep, finding it hard work with the headwind up the hill and the mud on the flat.
Hard to tell if I'm getting any quicker or if I'm in much the same place as I was

5x 50m sprinty guys at the end

Tuesday Oct 27, 2020 #

6 PM

Run 41:03 [2] 8.02 km (5:07 / km) +75m 4:53 / km
shoes: Waverider 24s

Lacking a headtorch and inspiration, so the Meadows it was

Monday Oct 26, 2020 #

12 PM

Swimming 23:48 [2]

100m Breaststroke
4x100m
4x50m
4x25m

Swimming is hard

Sunday Oct 25, 2020 #

11 AM

Run 1:07:09 [3] 14.14 km (4:45 / km) +200m 4:26 / km
shoes: Waverider 24s

To the commie pool via the Meadows, a lap of the seat then back along Cluny Gardens.
Good vibes

Saturday Oct 24, 2020 #

11 AM

Run 51:51 [2] 8.36 km (6:12 / km) +80m 5:55 / km
shoes: Waverider 24s

Braids drive loop with Emily, was nice

Friday Oct 23, 2020 #

Note
(rest day)

Had planned for gym, but feeling a bit tired and decided I'd rather just chill out instead

Thursday Oct 22, 2020 #

6 PM

Run 22:21 [2] 3.73 km (6:00 / km) +60m 5:33 / km
shoes: Mudroc 290s

To FwtN from the flat, not feeling especially speedy

Orienteering 32:41 [3] 6.07 km (5:23 / km) +120m 4:54 / km
shoes: Mudroc 290s

FwtN #2 - Braid Hills

Feels like a very long time since I last orienteered!
Technique unsurprisingly extremely rusty so I was a bit of a headless chicken at points. Found all the controls though, which is always a good sign, and the rain was nice enough to have stopped so it was a fairly enjoyable experience.

Run 23:17 [2] 3.73 km (6:15 / km) +15m 6:07 / km
shoes: Mudroc 290s

Back home again, just meandering along. R glute started being a bit sore towards the end, but I think just a consequence of tired shuffling legs

Wednesday Oct 21, 2020 #

5 PM

Run 26:10 [2] 4.14 km (6:19 / km) +40m 6:02 / km
shoes: Mudroc 290s

To/from intervals

Crawling back home, slug like

Run 34:02 [4] 7.83 km (4:21 / km) +115m 4:03 / km
shoes: Mudroc 290s

5x6 minutes [1 minute]

Just under 1.5km for each rep. Hard work with the shorter rests, and squelchy in parts.
Nice to do this an hour earlier than usual though, only needed a head torch for the last one

5x 50m sprinty guys at the end

Tuesday Oct 20, 2020 #

5 PM

Run 43:06 [2] 6.92 km (6:14 / km) +105m 5:47 / km
shoes: Waverider 24s

Easy with Emily to the house to pick up my head torch for FwtN.

Monday Oct 19, 2020 #

9 AM

Strength and Conditioning 45:00 [0]

Limber 11

4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 90kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)

Gravity in the vaults extra strong today. Hard work

Once again, every bench was full so no split squats. Need the gym rats to stop doing biceps, which should happen around the same time hell freezes over

Sunday Oct 18, 2020 #

11 AM

Run 57:31 [3] 12.55 km (4:35 / km) +100m 4:24 / km
shoes: Waverider 24s

Loop with some meadows and canal action, then back up the hill past Napier. Feeling decent

Saturday Oct 17, 2020 #

Note
(rest day)

Busy morning at work, finished 2 hours late in the end. So once we'd gone to the supermarket and it'd gotten dark already, I really couldn't be bothered getting out

Thursday Oct 15, 2020 #

6 PM

Run 17:10 [2] 3.04 km (5:39 / km) +30m 5:23 / km
shoes: Adizero RC 2

Jogging from work to the gym with my stuff.

Got there and did a warm-up, but just so unbelievably knackered and bailed.

Bumped into Rona so walked to Tesco with her, and ate a porkpie and a whole bag of jelly beans.
Felt a lot better after about 20 minutes, so think it was just a combo of a super busy day at work with not much lunch getting to me.

Wednesday Oct 14, 2020 #

6 PM

Run 24:22 [2] 4.08 km (5:58 / km) +40m 5:42 / km
shoes: Mudroc 290s

To/from intervals

Run 35:12 [4] 8.04 km (4:23 / km) +115m 4:05 / km
shoes: Mudroc 290s

6x5 minutes [1 minute]
1.27 - 1.32 km for first 4 reps, started flagging a bit and only did 1.22km for the last 2, but they did have the whole hill in them I suppose.

Still happy enough, further than the same session on the KF last year, which had less climb and people to run with

5x 50m sprinty guys at the end

Tuesday Oct 13, 2020 #

5 PM

Run 32:15 [2] 6.01 km (5:22 / km) +120m 4:53 / km
shoes: Mudroc 290s

Easy mosey through the Hermitage and up Blackford. Not a bad day once it had stopped raining

Monday Oct 12, 2020 #

9 AM

Strength and Conditioning 45:00 [0]

Limber 11

No queue for a rack ^_^

4x5 Back Squat (20, 40, 60 warm-up, 80, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)

Forgot my chalk, silly boy.

Would have done split squats, but every bench in the vaults was full, so went home instead

Sunday Oct 11, 2020 #

11 AM

Run 41:21 [3] 8.75 km (4:44 / km) +35m 4:38 / km
shoes: Waverider 24s

To the meadows, 5km tempo thing (19:24), back home

Friday Oct 9, 2020 #

6 PM

Run 29:50 [2] 5.68 km (5:15 / km) +65m 4:58 / km
weight:77.1kg shoes: Waverider 24s

Easy around the meadows, saw someone being copiously sick. Based on the colour she'd had one bowl too many of Tubby Custard, so hopefully Noo-Noo was on his way to tidy up

Thursday Oct 8, 2020 #

6 PM

Run 20:00 [2] 3.5 km (5:43 / km) +65m 5:14 / km
shoes: Adizero RC 2

To/from the gym. Bumped into the old man out turfing, classic Crawdog

Strength and Conditioning 45:00 [0]

Gym, not *with* Rona of course, but she was nearby for much of the session.

Limber 11

Big boy queue for a rack

5x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)

Good to get triple figure squat again, feeling strong under the bar. Need chalk next week for the deadlift, grip was going a bit with the sweaty hands

Wednesday Oct 7, 2020 #

6 PM

Run 23:14 [2] 4.09 km (5:41 / km) +40m 5:25 / km
shoes: Mudroc 290s

To/from intervals

Run 31:10 [4] 6.91 km (4:31 / km) +90m 4:14 / km
shoes: Mudroc 290s

3x9 minutes [2 minutes]
~2.2km for each rep

5x 50m sprinty guys at the end

Tuesday Oct 6, 2020 #

6 PM

Run 42:32 [2] 8.61 km (4:56 / km) +90m 4:42 / km
shoes: Waverider 24s

Got some new kicks, so had to go for a test drive.

Verdict: Fresh AF

Monday Oct 5, 2020 #

Note
(rest day)

No gym today, extra sleep for me

Sunday Oct 4, 2020 #

12 PM

Run 1:05:47 [2] 12.67 km (5:12 / km) +230m 4:46 / km
shoes: Mudroc 290s

Got myself out for two sunny laps of Braids - started off feeling a bit flat, but perked up a lot after the first lap and finished feeling good.

Saturday Oct 3, 2020 #

12 PM

Run 44:40 [2] 7.53 km (5:56 / km) +85m 5:37 / km
shoes: Adizero RC 2

Enjoyably easy excursion, escorting Emily.

Quite soggy, but still nice. Up the hill to King's, and back through the Hermitage

Friday Oct 2, 2020 #

6 PM

Strength and Conditioning 45:00 [0]

Gym after work. Big queue for a rack today, and low back feeling super worked/tired. Hands kinda sore, but scabbed over nicely at this stage so not too bad. Anyway, kept the weights light, not in the zone for any heroics.

Limber 11

3x5 Back squat (20, 40, 60 warm-up, 80, 80, 80kg)
4x5 Deadlift (60 warm-up, 80, 90, 90, 90kg)

3x5+5 Bulgarian Split Squat (28kg dumbbells)

Thursday Oct 1, 2020 #

6 PM

Run 26:24 [2] 4.0 km (6:36 / km) +40m 6:17 / km
shoes: Mudroc 290s

To intervals with Emily, then staggering home alone in the dark after

Run 32:39 [4] 7.35 km (4:27 / km) +85m 4:12 / km
shoes: Mudroc 290s

Intervals on the old Hermitage golf course.

4x7 minutes [1.5 minutes]
~1.75km for each rep, getting slightly further each rep

5x 50m sprinty guys at the end

Wiped out! Hip still a bit bruised which made running fast feel a bit awkward at first, but got into it eventually

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