Training Log Archive: Forest DemonIn the 7 days ending Oct 26, 2014:
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Sunday Oct 26, 2014 #
11 AM
Run 5:37 [2] 0.8 km (7:01 / km) +7m 6:44 / km
ahr:121 max:140
To the start with Rona. Slog across the marsh gave a preview of the course to come.
Orienteering 57:23 [3] 7.62 km (7:32 / km) +56m 7:16 / km
ahr:143 max:74
What a shitehole.
Not really thrilled by the idea of trudging round a marsh in the rain, so my heart wasn't really in it.
Fine to 1 and 2
Slightly off to 3, the 'white' and marsh was fairly difficult to tell apart, while some other 'white' looked a lot like the light green I wanted to be in
Left hip started feeling tight around here, basically impossible to stride out through the shite.
Fine to 4 and 5, I caught an FVO guy here. (Or he may have caught me)
Off to 6, looking at the wrong copse too far to the East, direction down the spur had been poor, not looking at compass enough
7 alright, squelching through the 'white'
Shock to 8 and 9, it was almost runnable and nice
Up the bracken to 10, fine. Caught Jack here, 3 person train
Dog leg to 11
Compass to 12 rubbish, wasn't really focussing on it through the crap, so ended up too far right
Rest of the course all fine, just glad it was as short as it was.
Could have pushed harder and been closer to Matthew, but seriously cba. Maybe on a nicer area...
Not really thrilled by the idea of trudging round a marsh in the rain, so my heart wasn't really in it.
Fine to 1 and 2
Slightly off to 3, the 'white' and marsh was fairly difficult to tell apart, while some other 'white' looked a lot like the light green I wanted to be in
Left hip started feeling tight around here, basically impossible to stride out through the shite.
Fine to 4 and 5, I caught an FVO guy here. (Or he may have caught me)
Off to 6, looking at the wrong copse too far to the East, direction down the spur had been poor, not looking at compass enough
7 alright, squelching through the 'white'
Shock to 8 and 9, it was almost runnable and nice
Up the bracken to 10, fine. Caught Jack here, 3 person train
Dog leg to 11
Compass to 12 rubbish, wasn't really focussing on it through the crap, so ended up too far right
Rest of the course all fine, just glad it was as short as it was.
Could have pushed harder and been closer to Matthew, but seriously cba. Maybe on a nicer area...
Run 5:32 [2] 0.8 km (6:55 / km)
ahr:126 max:134
Warm down with Jack
Saturday Oct 25, 2014 #
7 PM
Run 5:03 [2] 0.67 km (7:32 / km) +35m 5:59 / km
ahr:127 max:147
To the start with my favourite sister
Orienteering 44:06 [4] 5.32 km (8:17 / km) +112m 7:30 / km
ahr:163 max:177
TINTO Twin night portion.
Really tough physically - deep heather and tussocks everywhere, real struggle to get moving, especially into the wind.
Quite a short one, only 9 controls.
Alright technically for the important ones (1, 2, 5), but scrappy everywhere else.
Too high to 3, thinking I was going too low when I was bang on line, so cut up then had to lose height again.
Opposite problem to 4, felt like I was too high, so lost more height than needed, though unmarked trees made it a little more confusing than needed.
Nailed the long leg to 5.
Slightly too low to 6, though I thought I was getting too far down, when Rona called - had been just about to double back towards it
Daft route to 7, dropped down to the fence and struggled through the bracken, when I should have just stayed high.
Lost time to 9, missed the path up to the ruins in open, so had to banana back into it.
Never really got into the map properly or started thinking right, so lots of errors to work on. Still, the long compass legs went well, especially since there were no lights to aim for at the controls (more than can be said about the people behind me to 5)
Really tough physically - deep heather and tussocks everywhere, real struggle to get moving, especially into the wind.
Quite a short one, only 9 controls.
Alright technically for the important ones (1, 2, 5), but scrappy everywhere else.
Too high to 3, thinking I was going too low when I was bang on line, so cut up then had to lose height again.
Opposite problem to 4, felt like I was too high, so lost more height than needed, though unmarked trees made it a little more confusing than needed.
Nailed the long leg to 5.
Slightly too low to 6, though I thought I was getting too far down, when Rona called - had been just about to double back towards it
Daft route to 7, dropped down to the fence and struggled through the bracken, when I should have just stayed high.
Lost time to 9, missed the path up to the ruins in open, so had to banana back into it.
Never really got into the map properly or started thinking right, so lots of errors to work on. Still, the long compass legs went well, especially since there were no lights to aim for at the controls (more than can be said about the people behind me to 5)
Run 4:31 [2] 0.49 km (9:13 / km) +14m 8:04 / km
ahr:123 max:134
Short warm down without my least favourite sister, after some soup and bread
Friday Oct 24, 2014 #
Note
(rest day)
Thursday Oct 23, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.3kg
4x Reach through exercises
6x Inch worm to hip drop
10x Press ups
4x5 Pull ups
4x5 Back squat (40 warm-up, 60, 70, 80, 87.5kg)
4x Seated box jumps (Single leg landing) between sets
4x5 Bent over row (30, 35, 40, 40kg)
5x Med ball slams (7kg) between sets
Disc circuit: 3x 40s each exercise, 15 seconds between, minute rest between sets
Hip bend (15kg)
Drive squat (15kg)
Round the world (10kg)
Walking lunge (15kg)
Press (15kg)
Hip to hip (10kg)
Plank
Lateral Jump
6x Inch worm to hip drop
10x Press ups
4x5 Pull ups
4x5 Back squat (40 warm-up, 60, 70, 80, 87.5kg)
4x Seated box jumps (Single leg landing) between sets
4x5 Bent over row (30, 35, 40, 40kg)
5x Med ball slams (7kg) between sets
Disc circuit: 3x 40s each exercise, 15 seconds between, minute rest between sets
Hip bend (15kg)
Drive squat (15kg)
Round the world (10kg)
Walking lunge (15kg)
Press (15kg)
Hip to hip (10kg)
Plank
Lateral Jump
C • gym 3
6 PM
Cycling 11:56 [3] 3.12 km (15.7 kph) +56m
ahr:132 max:161
To central area
Orienteering 19:47 [4] 4.58 km (4:19 / km) +99m 3:54 / km
ahr:174 max:188
One-(wo)man-mixed-sprint-night-relay planned by Nixon around George Square area. Proper good stuff, some head to head racing with Hector at the beginning before our gaffles split. Managed to pick some better routes on the first few controls to stay ahead, with him pulling away to the Bristo square control before my gaffle went solo for the rest.
Bit shite with direction in the Meadows section, mainly because I had no compass...
Ended up claiming a glorious victory, due to Hector feeling the call of nature and making a route choice into DHT. Great fun, think all my routes were pretty much good, no obvious ones I missed.
Bit shite with direction in the Meadows section, mainly because I had no compass...
Ended up claiming a glorious victory, due to Hector feeling the call of nature and making a route choice into DHT. Great fun, think all my routes were pretty much good, no obvious ones I missed.
Cycling 9:03 [2] 2.94 km (19.5 kph) +35m
ahr:135 max:167
Cycle back home, new pb thanks to some decent traffic light luck.
Wednesday Oct 22, 2014 #
2 PM
Cycling 9:59 [3] 3.15 km (18.9 kph) +49m
ahr:147 max:175
To central area
Run 59:13 [3] 11.33 km (5:14 / km) +215m 4:46 / km
ahr:149 max:167
EUOC long run. Hamstrings alright for first half hour, but long hill up to Braids golf car park really tightened them up. Stopped and stretched before heading back solo through Hermitage of Braid. Really need to properly stretch and roll to loosen off.
Cycling 10:21 [2] 2.96 km (17.2 kph) +21m
ahr:114 max:130
Back home
Tuesday Oct 21, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:73.8kg
4x Reach through exercises
6x Inch worm to hip drop
10x Press ups
20x Crunches
4x5 Pull ups
2x 10+10 Single leg bridge, foot by knee
2x 10+10 Single leg bridge, heel by shin
3x10 Overhead press (20, 22.5, 22.5kg)
3x10 Barbell sit ups (15kg)
3x10 Press up to single arm row (6kg)
10x Seated box jumps
5+5 Seated box jumps (Single leg landing)
Managed to catch my foot on the box and faceplant, pretty pissed at myself. Think it was because my right hamstring is super tight, so just wasn't getting the height needed.
4x5 Back squat (40 warm-up, 60, 70, 80, 85kg)
Maintained same weight as last week, didn't want to go heavier with tight hamstring
3x5+5 Bulgarian Squat
15x Press ups with 10kg disc on back (should have been 3x10)
30x TRX row (should have been 3x10)
Rushing these to catch up with the others, had fallen behind after back squat - they obviously aren't lifting enough!
2x40s each Plank, R side plank, L side plank (no rest) Right side is noticeably less strong than left in side plank
6x Inch worm to hip drop
10x Press ups
20x Crunches
4x5 Pull ups
2x 10+10 Single leg bridge, foot by knee
2x 10+10 Single leg bridge, heel by shin
3x10 Overhead press (20, 22.5, 22.5kg)
3x10 Barbell sit ups (15kg)
3x10 Press up to single arm row (6kg)
10x Seated box jumps
5+5 Seated box jumps (Single leg landing)
Managed to catch my foot on the box and faceplant, pretty pissed at myself. Think it was because my right hamstring is super tight, so just wasn't getting the height needed.
4x5 Back squat (40 warm-up, 60, 70, 80, 85kg)
Maintained same weight as last week, didn't want to go heavier with tight hamstring
3x5+5 Bulgarian Squat
15x Press ups with 10kg disc on back (should have been 3x10)
30x TRX row (should have been 3x10)
Rushing these to catch up with the others, had fallen behind after back squat - they obviously aren't lifting enough!
2x40s each Plank, R side plank, L side plank (no rest) Right side is noticeably less strong than left in side plank
8 PM
Cycling 14:38 [1] 3.1 km (12.7 kph) +42m
ahr:105 max:139
To central area, rather slowly. Right hamstring still very tight.
Run 21:36 [2] 3.4 km (6:21 / km) +61m 5:50 / km
ahr:127 max:143
Was going to do intervals, but decided that would be a pretty stupid idea, since my hamstring was so tight. Jogged around instead doing some stretching and drills to loosen it off.
Cycling 13:25 [2] 3.2 km (14.3 kph) +23m
ahr:113 max:134
Cycle home, hamstring not so tight now.
Monday Oct 20, 2014 #
6 PM
Run 1:08:45 [2] 12.2 km (5:38 / km) +205m 5:12 / km
ahr:139 max:161
EUOC recovery run.
From DVC, cruised through the Pleasance, down Canongate, up Jacob's Ladder onto Calton hill, then down to Leith walk, along through Royal Terrace gardens onto the A1. Then to St Margaret's Loch, round the seat, and back to DVC.
Chatting about SEDS weekends (need to go more often), the weekend, and new Performance Managers, amongst other things.
From DVC, cruised through the Pleasance, down Canongate, up Jacob's Ladder onto Calton hill, then down to Leith walk, along through Royal Terrace gardens onto the A1. Then to St Margaret's Loch, round the seat, and back to DVC.
Chatting about SEDS weekends (need to go more often), the weekend, and new Performance Managers, amongst other things.