Training Log Archive: Forest DemonIn the 7 days ending Dec 8, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Thursday Dec 5, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (30, 60, 67.5, 72.5kg - new max)
4x5 Benchpress (30, 40, 45, 45kg)
4x6+6 Single-arm Bent-over Row (14, 14, 16, 16kg)
3x6+6 Weighted Step-up and drive (28, 32, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Single leg pulse bridge
Medicine-ball floor slam (5, 5, 7kg)
TRX Single leg squat
Dumbbell walk (18kg in each hand)
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5 Back Squat (30, 60, 67.5, 72.5kg - new max)
4x5 Benchpress (30, 40, 45, 45kg)
4x6+6 Single-arm Bent-over Row (14, 14, 16, 16kg)
3x6+6 Weighted Step-up and drive (28, 32, 32kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Single leg pulse bridge
Medicine-ball floor slam (5, 5, 7kg)
TRX Single leg squat
Dumbbell walk (18kg in each hand)
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push ups
Battle Ropes
Wednesday Dec 4, 2013 #
Run 1:18:22 [3] 13.4 km (5:51 / km) +274m 5:18 / km
ahr:151 max:184
Up to Corstorphine Hill, saw the zebras
Tuesday Dec 3, 2013 #
Strength and Conditioning 1:00:00 [0]
Agility:
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (14, 14, 14, 16kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (12, 12, 12, 14kg)
3x5+5 Bench Side Bend
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (18kg in each hand)
Ladder (2x Fast feet, 2x Fast feet Two in each, 2x One in each, 2x Two in each, 2x Lateral, 2x In/Out, 4x Ickey Shuffle)
Hurdles (2x Step-over, 2x Lateral Step-over, 2x Reverse Step-over, 2x Bounce Step-over, 2x Bounce Lateral Step-over)
Dot-drills
4x5+5 Weighted Bulgarian Squat (14, 14, 14, 16kg in each hand)
4x5+5 Kettlebell Single Leg Deadlift (16kg)
4x5+5 Alternate Dumbbell Benchpress (12, 12, 12, 14kg)
3x5+5 Bench Side Bend
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Babby Hurdle + Box Jump
Weighted sit-ups (7kg)
Push-ups
Battle Ropes
Single leg bridge
Medicine-ball floor slam (5kg)
TRX Single leg squat
Dumbbell walk (18kg in each hand)
Run 16:45 [1] 3.03 km (5:32 / km)
ahr:133 max:157
Jog to meadows.
Run 30:00 [5] 5.5 km (5:27 / km)
ahr:174 max:190
Wet, cold, slippy, slow.
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:32
2- 1.25km: 00:04:30
3- 1km: 00:03:35
4- 1km: 00:03:33
5- 1km: 00:03:34
5 intervals, starting every 6th minute.
1- 1.25km: 00:04:32
2- 1.25km: 00:04:30
3- 1km: 00:03:35
4- 1km: 00:03:33
5- 1km: 00:03:34
Run 14:59 [1] 3.03 km (4:57 / km)
ahr:148 max:164
Run home, wanted back into the warm.
Monday Dec 2, 2013 #
Orienteering 45:51 [3] 9.65 km (4:45 / km) +112m 4:29 / km
ahr:164 max:182
ESOC social round Penicuik. 10 control score, had to write down letter at each control to spell a christmas word (Santa Claus). Split up into two general sections, 1-5 and 6-10.
Torch died about 3.5km in, so was running the rest of it without. Street lights on everything though, so it was alright, apart from one very dark path on a cut through. Lucky it didn't die before hand, because the run down the road from 1-2 would have been exciting in the dark.
Not exactly teechnical, but they never are, just a quick blast round, with the long run all the way home from 10.
Torch died about 3.5km in, so was running the rest of it without. Street lights on everything though, so it was alright, apart from one very dark path on a cut through. Lucky it didn't die before hand, because the run down the road from 1-2 would have been exciting in the dark.
Not exactly teechnical, but they never are, just a quick blast round, with the long run all the way home from 10.