Training Log Archive: Forest DemonIn the 7 days ending Dec 14, 2014:
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Saturday Dec 13, 2014 #
2 PM
Run 1:17:12 [3] 14.7 km (5:15 / km) +340m 4:42 / km
ahr:147 max:168
Around Corstorphine Hill
Friday Dec 12, 2014 #
Note
(rest day)
Thursday Dec 11, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.2kg
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
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16, 16, 18kg)
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
Squat jump
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Still slightly losing form on the later reps of 95. Circuit was unbelievably tough - squat jumps to start were absolutely killer.
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
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16, 16, 18kg)
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
Squat jump
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Still slightly losing form on the later reps of 95. Circuit was unbelievably tough - squat jumps to start were absolutely killer.
5 PM
Run 49:32 [3] 9.74 km (5:05 / km) +86m 4:52 / km
ahr:138 max:150
Wet and wild.
Wednesday Dec 10, 2014 #
3 PM
Run 1:17:34 [3] 15.0 km (5:10 / km) +165m 4:54 / km
ahr:142 max:165
Bit damp, bit windy.
Tuesday Dec 9, 2014 #
Note
No gym. Exam in the morning :(
7 PM
Cycling 10:37 [2] 3.31 km (18.7 kph) +48m
ahr:139 max:168
Wind was at my back all the way to the meadows
Run 29:23 [4] 6.25 km (4:42 / km)
ahr:169 max:182
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:41
2- 1.25km: 00:04:37
3- 1.25km: 00:04:39
4- 1.25km: 00:04:43
4- 1.25km: 00:04:38
Dodged the rain, but not the wind - horrific headwind for the first 800m of each rep. Felt like I was barely moving, legs just had nothing in them.
1- 1.25km: 00:04:41
2- 1.25km: 00:04:37
3- 1.25km: 00:04:39
4- 1.25km: 00:04:43
4- 1.25km: 00:04:38
Dodged the rain, but not the wind - horrific headwind for the first 800m of each rep. Felt like I was barely moving, legs just had nothing in them.
Cycling 10:30 [3] 3.22 km (18.4 kph) +28m
ahr:131 max:152
Cycling home into the wind. Luckily all the hills are in the right direction.
Monday Dec 8, 2014 #
3 PM
Run 51:12 [2] 9.74 km (5:15 / km) +84m 5:02 / km
ahr:139 max:153
Bit gross outside.