Training Log Archive: Forest DemonIn the 7 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
10 AM
Run 12:25 [2] 1.81 km (6:52 / km)
ahr:120 max:145
Jogging to the start of the long course with Mark. Proper nice day again.
Orienteering 1:40:30 [3] 10.85 km (9:16 / km) +301m 8:08 / km
ahr:138 max:170
Holme Fell. Started at the same time as Nixon, Will and Mark on the long course. All piled into the first control at the same time, then separated out. Took a similar route to Nixon to 2, but I was higher up the hill in the "white" and dropped back. Took the path route to 5, but it was worse than staying high. Staggered through all the crap very slowly, still ahead of Mark, and behind the others. Serious museum legs once eventually out onto the road, then just plodded round the rest. Went to the top to at least have some form of achievement.
Run 5:21 [2] 0.72 km (7:26 / km)
ahr:126 max:139
Saturday Nov 29, 2014 #
10 AM
Run 5:43 [1] 0.63 km (9:04 / km)
ahr:120 max:139
Jogging around the field a little, gorgeous day
Orienteering 25:17 [4] 3.9 km (6:29 / km) +77m 5:54 / km
ahr:169 max:188
Bishop Wood middle course. Treating it like a sort of race, so going relatively hard. Few wobbles - compass poor out of 5, so unnecessary height up the spur. Caught Mark ~2 minutes at 8. Poor route to 11, low through the green was very slow, but it looked okay in principle. Again poor choice to 12, along the path and North round the hill, then confused by a perfect N/S wall directly in line with the North line. Alright apart from that.
Orienteering 19:07 [3] 2.23 km (8:34 / km) +42m 7:50 / km
ahr:136 max:161
Back out on the middle to re-run a few legs. Out past the finish to 9, then ran course from there to the finish. High route to 11 was much better, and actually went to the correct knoll this time round. Through the green to 12, again a decent route, still fast running through it.
Orienteering 28:10 [3] 3.37 km (8:21 / km) +119m 7:06 / km
ahr:146 max:167
Contour only course. Area getting a little familiar by now, had been to a few places before. Only one error, a big ole' banana up the hill. I blame compass not being steady when running, have to guestimate North as the middle between the widest swings. Santa wherefore art thou?
Run 4:21 [2] 0.51 km (8:32 / km)
ahr:125 max:137
Jogging back
1 PM
Run 16:02 [2] 1.94 km (8:16 / km) +41m 7:28 / km
ahr:125 max:152
Down and back up the track we came in on with Mark and Clem.
Orienteering 14:22 [4] 1.64 km (8:46 / km) +55m 7:30 / km
ahr:162 max:179
Dale Park. Reverse around the contour only course racing against Mark going forwards. Green was an absolute shite fest.
Orienteering 23:43 [3] 2.54 km (9:20 / km) +84m 8:01 / km
ahr:157 max:171
Long/Short leg course. Slow at the beginning green, and in the end marsh. Nav was all good.
Run 4:32 [2] 0.46 km (9:51 / km)
ahr:128 max:145
Back to buses
Friday Nov 28, 2014 #
Note
(rest day)
Travelling down to Lakes with EUOC.
Thursday Nov 27, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.4kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (7kg)
4x5 Back squat (50 warm-up, 85, 85, 85, 85kg)
3x High box jumps after sets
3x10 Dumbbell bench press (14kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (7kg)
4x5 Back squat (50 warm-up, 85, 85, 85, 85kg)
3x High box jumps after sets
3x10 Dumbbell bench press (14kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
7 PM
Run 6:22 [1] 0.8 km (7:57 / km) +14m 7:19 / km
ahr:116 max:139
Jogging round the car park a bit to warm up.
Orienteering 33:33 [4] 4.29 km (7:49 / km) +126m 6:49 / km
ahr:165 max:186
FwtN #4 on Blackford Hill, planned by Charlotte.
Few wobbles at the beginning, big nana on the way to 1 - just followed the path while attempting to find the start. Dragged off line through the shite to 3, should have just stuck to the path without attempting to forge a way through.
Went through both Richard and Mark, but didn't stay with them for long - Richard due to terrible torch, Mark due to him being rubbish.
Pretty hardcore in the dell section, lots of rock climbing and mud sliding attempting to get up the slopes to the controls. Unavoidable really for the course, but I guess that's what happens with armchair planning. Hands out the pockets and map in the mouth type stuff to get out of 14. Pretty good fun though, careering down slopes through the mist.
One other wobble towards the end, missed the gap in the gorse to 17 in the dark, and overshot it a little.
Apart from that, nav was good, and I enjoyed it. Also a good test of who has mountain goat genes, no muddy arse for me.
Few wobbles at the beginning, big nana on the way to 1 - just followed the path while attempting to find the start. Dragged off line through the shite to 3, should have just stuck to the path without attempting to forge a way through.
Went through both Richard and Mark, but didn't stay with them for long - Richard due to terrible torch, Mark due to him being rubbish.
Pretty hardcore in the dell section, lots of rock climbing and mud sliding attempting to get up the slopes to the controls. Unavoidable really for the course, but I guess that's what happens with armchair planning. Hands out the pockets and map in the mouth type stuff to get out of 14. Pretty good fun though, careering down slopes through the mist.
One other wobble towards the end, missed the gap in the gorse to 17 in the dark, and overshot it a little.
Apart from that, nav was good, and I enjoyed it. Also a good test of who has mountain goat genes, no muddy arse for me.
Run 5:35 [2] 0.75 km (7:27 / km) +20m 6:34 / km
ahr:135 max:152
Rescuing the start boxes from being abandoned by themselves, then a lap of the observatory.
Wednesday Nov 26, 2014 #
3 PM
Run 1:17:45 [3] 13.7 km (5:41 / km) +310m 5:06 / km
ahr:142 max:162
Long runs on tarmac are just so unappealing, so I went up Corstorphine Hill. Right hip and glutes were super tight, more stretching in order.
Tuesday Nov 25, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75kg
4x Reach through exercises
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility 'ladder' (dots)
2x High knees
2x Lateral
4x Ickey shuffle
6x Reverse ickey shuffle
After each pass through the 'ladder', double footed compass jumps, then 3x continuous jump through high hurdles. After reverse ickey, jumps were single leg (both legs on each pass)
5x10 Overhead press (15, 20, 25, 12.5, 10kg)
3x10 Med ball sit up (9kg)
4x5 Front squat (40 warm-up, 55, 60, 65, 70kg)
4x5 Romanian deadlift (60, 70, 75, 75kg)
Screened by the physio briefly in the gym. ITBs are fine, but hips/hammies are tight, so need to stretch 'em.
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility 'ladder' (dots)
2x High knees
2x Lateral
4x Ickey shuffle
6x Reverse ickey shuffle
After each pass through the 'ladder', double footed compass jumps, then 3x continuous jump through high hurdles. After reverse ickey, jumps were single leg (both legs on each pass)
5x10 Overhead press (15, 20, 25, 12.5, 10kg)
3x10 Med ball sit up (9kg)
4x5 Front squat (40 warm-up, 55, 60, 65, 70kg)
4x5 Romanian deadlift (60, 70, 75, 75kg)
Screened by the physio briefly in the gym. ITBs are fine, but hips/hammies are tight, so need to stretch 'em.
7 PM
Cycling 12:48 [2] 3.26 km (15.3 kph) +49m
ahr:125 max:156
To the meadows for intervals. Bloody chain came off, so I was late.
Run 23:45 [5] 5.0 km (4:45 / km)
ahr:177 max:196
Missed the first interval due to being late, déjà vu
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:15
2- 1.25km: 00:04:17
3- 1.25km: 00:04:22
4- 1.25km: 00:04:22
First interval: "Man, I feel great! Haven't done intervals properly for two weeks, and I'm flying along! 4:15? Oh shit." Toooo fast. A little bit fecked for the rest.
Knee felt all good, though my right hip was very tight. Things were getting sore towards the end of the 4th, so I jacked it in. Not sure I could have coped with a 5th rep all on my lonesome anyways.
Relatively pleased with the times though, just need to stretch off this stiffness.
Also heard a member of the fan club cheering me on during the 1st rep, not entirely sure who it was. (Fan club is just too big)
4 intervals, starting every 6 minutes
1- 1.25km: 00:04:15
2- 1.25km: 00:04:17
3- 1.25km: 00:04:22
4- 1.25km: 00:04:22
First interval: "Man, I feel great! Haven't done intervals properly for two weeks, and I'm flying along! 4:15? Oh shit." Toooo fast. A little bit fecked for the rest.
Knee felt all good, though my right hip was very tight. Things were getting sore towards the end of the 4th, so I jacked it in. Not sure I could have coped with a 5th rep all on my lonesome anyways.
Relatively pleased with the times though, just need to stretch off this stiffness.
Also heard a member of the fan club cheering me on during the 1st rep, not entirely sure who it was. (Fan club is just too big)
C • Me 2
Cycling 11:06 [1] 3.22 km (17.4 kph) +21m
ahr:120 max:143
Back home again.
Monday Nov 24, 2014 #
7 PM
Run 51:34 [3] 9.74 km (5:18 / km) +86m 5:04 / km
ahr:137 max:153
2 laps of circuit. Still kinda aware of knee, but it was alright. Just cruising round. Perhaps would have been fine on EUOC run, missed out on a mega-group - 18(!!) people