Training Log Archive: Forest Demon

Yellow wind warning issued by the Met Office for today, so obviously headed up for a run in the Pentlands with Craig. Wind was absolutely howling across, allegedly 25mph gusting up to 50. Not sure about that one, but it was pretty extreme.

Started from Harlaw Reservoir with the wind in our face, past Threipmuir and through Redford Wood then headed up to Logan Burn. Wind was finally behind us as we went up West Kip and East Kip, pretty strong gusts at the top meant you were getting thrown along with little effort.
The big babby wanted to go back into the valley after this, but I managed to persuade/bully him into going up Scald Law. He was still moaning about being tired, and it being "dangerous" in the wind, but cajoled him into continuing over Carnethy and Turnhouse.
Dropped down to the East end of Glencorse Reservoir then turned North and headed up to the col between Bell's Hill and Harbour Hill. Wind back in our face for the last climb here, pretty relentless - probably the hardest climb of the day. Worked through the wind on the last downhill before the flat to the carpark.

Proper nice run, lots of fun in the wind. Think I broke Craig though, he was tired by West Kip, and just sat catatonic in the car at the finish. He perked up after I bought him a chocolate orange crepe though.

To central, slightly faster than I planned since I left late.

Last one of the semester with the boyz, nice wee cruise. Along the Meadows, down Lothian Road and along George St. Through Royal Terrace Gardens, then past parliament onto Queens Drive then a lap of the seat before heading back past Pollock to Central.

Had managed to avoid the weather all evening, sadly it found me on the way home. Soggy.

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 (10kg)

4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
Feels like I've hit a plateau for this, haven't managed to squat any heavier or jump any higher for a month or so. Steve has a plan though, so it's all good - slightly lower weight + more reps = gains.

3x10 Dumbbell bench press (16, 16, 18(8)kg)
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, 20kg disc on last set except for round the world and hip to hip
Single leg hinge
Squat
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump

Stretch and roll

Double lap, again. Keeping it super varied.

Two laps of circuit, more or less. Still a bit tight.

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 -> Pick up L leg over hurdles -> Agility ladder -> Pick up R leg
8x 1 in each
4+4x Lateral
6x Ickey shuffle + jumps
6x Reverse ickey shuffle + backwards jumps
10x 3+3 Single leg hurdle jumps (Continuous)

5x10 Overhead press (25, 25, 25, 20, 20kg)

4x5 Front squat(40 warm-up, 50, 60, 70, 70kg)
Romanian deadlift - (60, 70, 75, 75kg) - grip is definitely the limiting factor

15 minutes of punching Sasha to finish

No time for stretching, had an exam to get to.

Just as I was about to leave for intervals, it started pissing it down. Decided to wait and see if it would stop (it didn't), and if the old railway line would be drier than the meadows (it wasn't).

Struggling tonight - R hip and glute were both very tight, twinging when I wanted to stride out. Almost definitely due to no stretching earlier.

5 intervals, starting every 6 minutes

1- 1.25km: 00:04:29
2- 1.25km: 00:04:27
3- 1.25km: 00:04:28
4- 1.25km: 00:04:29
5- 1.25km: 00:04:26

~2.3km of warm up/down, forgot to start watch

Quick blast around circuit, rather late to be running.