Training Log Archive: Forest DemonIn the 7 days ending Feb 15, 2015:
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Sunday Feb 15, 2015 #
2 PM
Cycling 2:13:51 [2] 50.12 km (22.5 kph) +105m
ahr:136 max:166
Got the train out to Falkirk and then cycled back along the canal to home. For some reason I thought this was a good idea, not entirely sure why.
Forgot my bottle of water on the table, and remembered just as the train doors were closing, so went thirsty.
In hindsight, wished I'd cycled the other direction - the wind was in the wrong direction the entire way. The going was good for the first 40 minutes or so, decent trail along the canal until I got past Livingston. Then it all turned to muddy leaves/gravel, and slowed down quite a lot. Slowed down even more once the canal turned south and the wind was directly in my face. Regretted my life choices for about the next hour until I saw the bypass and realised I was almost done. Towpath turned nice again once I got closer to civilisation, then just cruised to the finish. Haymarket was a bit nuts, luckily got through before the rugby had finished, but there was a lot of metal barriers to get over.
Forgot my bottle of water on the table, and remembered just as the train doors were closing, so went thirsty.
In hindsight, wished I'd cycled the other direction - the wind was in the wrong direction the entire way. The going was good for the first 40 minutes or so, decent trail along the canal until I got past Livingston. Then it all turned to muddy leaves/gravel, and slowed down quite a lot. Slowed down even more once the canal turned south and the wind was directly in my face. Regretted my life choices for about the next hour until I saw the bypass and realised I was almost done. Towpath turned nice again once I got closer to civilisation, then just cruised to the finish. Haymarket was a bit nuts, luckily got through before the rugby had finished, but there was a lot of metal barriers to get over.
Saturday Feb 14, 2015 #
1 PM
Run 6:16 [2] 1.09 km (5:45 / km)
ahr:122 max:143
Jogging around a football pitch a bunch of times. Calves feeling very tight/sore.
Orienteering 16:16 [4] 3.48 km (4:40 / km) +43m 4:24 / km
ahr:173 max:192
Scottish Sprint Champs, 2nd place.
2 errors on the course, apart from that, I was clean.
To number 1, got too much ahead of myself, and turned right one set of stairs too early. Turned back when I realised, but at that point would have been better off continuing round.
To 3, didn't see that there was a tiny path between the uncrossable wall and the fence, so jumped the fence twice for no reason.
Apart from that, I was happy with my routes. Planning ahead well, and always confident in where I was going next. Wish I'd pushed a bit harder at the end though, was ahead of Richard at 13 despite errors, and lost time on the last few through not gunning it.
2 errors on the course, apart from that, I was clean.
To number 1, got too much ahead of myself, and turned right one set of stairs too early. Turned back when I realised, but at that point would have been better off continuing round.
To 3, didn't see that there was a tiny path between the uncrossable wall and the fence, so jumped the fence twice for no reason.
Apart from that, I was happy with my routes. Planning ahead well, and always confident in where I was going next. Wish I'd pushed a bit harder at the end though, was ahead of Richard at 13 despite errors, and lost time on the last few through not gunning it.
Run 5:12 [2] 0.87 km (5:59 / km)
ahr:123 max:132
More laps of the football field. Weirdly my calves felt fine when going hard round the sprint, but going slow on the warm up/down, they were really sore.
6 PM
Run 5:49 [2] 0.86 km (6:46 / km) +14m 6:15 / km
ahr:125 max:135
Running round a gold course. Feeling rather full.
Orienteering 1:04:34 [3] 10.66 km (6:03 / km) +56m 5:54 / km
ahr:154 max:178
The burger I had for dinner was weighing rather heavily on my mind, and stomach.
Orienteered okay, no real hesitations or mistakes, apart from missing the tiny ditch at 21 and overshooting it. A few bananas here and there, but nothing major.
Don't think I was running hard enough at the beginning, Arnis had caught me 4 minutes after 3km.... He sped off into the distance, though I kept catching back up at the circles. Eventually got past him again at the mega-bingo control that was number 15, and trudged round the golf course with aching legs to the finish. Not fast enough to beat him overall, so ended up second.
On a night where I felt less sore and full, could have easily been under the hour.
Orienteered okay, no real hesitations or mistakes, apart from missing the tiny ditch at 21 and overshooting it. A few bananas here and there, but nothing major.
Don't think I was running hard enough at the beginning, Arnis had caught me 4 minutes after 3km.... He sped off into the distance, though I kept catching back up at the circles. Eventually got past him again at the mega-bingo control that was number 15, and trudged round the golf course with aching legs to the finish. Not fast enough to beat him overall, so ended up second.
On a night where I felt less sore and full, could have easily been under the hour.
Run 5:15 [2] 0.67 km (7:50 / km)
ahr:126 max:134
Friday Feb 13, 2015 #
Note
(rest day)
Thursday Feb 12, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
8x Box jumps - Kept overbalancing backwards, not managing to stick the landings. Feeling a bit tired.
4x3 Back squat (50 warm-up, 90, 100, 105, 105kg)
I should be able to do more for this, but wasn't feeling it today.
3x3 Weighted pull ups (15kg)
4x3 Bench press (45, 50, 52.5, 55kg)
4x5 Deadlifts (40 warm-up, 60, 70, 80, 90kg)
Grip is getting stronger.
Circuit Session: 2 sets of 60 seconds on, 20 seconds gap, 60 seconds between sets.
V Sits
Side plank with reach through
Dead bugs
Plank with arm tap
Toe touches
Bicycle crunches
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
2x10+10 Monster band walks
2x6+6 Bulgarian squats
2x5+5 Overhead lunge (7kg Dumbbell in each hand)
8x Box jumps - Kept overbalancing backwards, not managing to stick the landings. Feeling a bit tired.
4x3 Back squat (50 warm-up, 90, 100, 105, 105kg)
I should be able to do more for this, but wasn't feeling it today.
3x3 Weighted pull ups (15kg)
4x3 Bench press (45, 50, 52.5, 55kg)
4x5 Deadlifts (40 warm-up, 60, 70, 80, 90kg)
Grip is getting stronger.
Circuit Session: 2 sets of 60 seconds on, 20 seconds gap, 60 seconds between sets.
V Sits
Side plank with reach through
Dead bugs
Plank with arm tap
Toe touches
Bicycle crunches
Stretch and roll
6 PM
Cycling 19:42 [2] 4.68 km (14.3 kph) +119m
ahr:139 max:178
To Blackford Hill. Turns out my bike can't get into the smallest chain ring, which made the steep path up from the lake quite interesting.
Orienteering 42:52 [3] 5.63 km (7:37 / km) +145m 6:45 / km
ahr:137 max:169
Night-o on Blackford, just cruising round, calves still pretty tight. The dell's dried out a bit since FwtN, but is still a bit shitty, plenty of fallen trees and mud. Shorts were possibly a mistake.
Bit of faffing to 8, trying to decide if I wanted wet feet, or a long run round. Also didn't particularly fancy the horrendous slope to 11, just stood on the path above it for a minute or so. Apart from that, nav was fine, though it was Blackford, so it probably should have been.
Torch died en route to 15 despite being green when I started, so had to bail back to the finish.
Bit of faffing to 8, trying to decide if I wanted wet feet, or a long run round. Also didn't particularly fancy the horrendous slope to 11, just stood on the path above it for a minute or so. Apart from that, nav was fine, though it was Blackford, so it probably should have been.
Torch died en route to 15 despite being green when I started, so had to bail back to the finish.
Cycling 15:51 [1] 4.92 km (18.6 kph) +42m
ahr:117 max:153
Hills all in the right direction on the way home. Land speed record down the observatory road had to be put on hold due to HBT(?) folks all over the road.
Wednesday Feb 11, 2015 #
4 PM
Run 57:43 [3] 11.9 km (4:51 / km) +184m 4:30 / km
ahr:146 max:171
Round the seat and back. Got up a bit late, procrastinated too much, and ended up running out of time for anything longer.
Tuesday Feb 10, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10x Wall squats
6+6 Bulgarian squats
10x Box jumps
5+5 Single leg box jumps
6x Strides and jogging
Lots of two footed jumping over hurdles and sideways
4x5 Pull ups
5x10 Dumbbell overhead press (10kg DB)
Circuit Session: 1 minute on, 20s rest
Toe touches
Side plank pulses
Windscreen wipers
Dead bugs
Ankle taps
Plank with arm tap
Crunches
Bicycle crunches
Somehow managed to tweak something just below right shoulder blade during the jumps. Not entirely sure quite how I managed it.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
20x Crunches
20x Press ups
10x Wall squats
6+6 Bulgarian squats
10x Box jumps
5+5 Single leg box jumps
6x Strides and jogging
Lots of two footed jumping over hurdles and sideways
4x5 Pull ups
5x10 Dumbbell overhead press (10kg DB)
Circuit Session: 1 minute on, 20s rest
Toe touches
Side plank pulses
Windscreen wipers
Dead bugs
Ankle taps
Plank with arm tap
Crunches
Bicycle crunches
Somehow managed to tweak something just below right shoulder blade during the jumps. Not entirely sure quite how I managed it.
6 PM
Cycling 11:53 [2] 3.2 km (16.2 kph) +81m
ahr:124 max:152
Run 5:39 [2] 0.95 km (5:57 / km)
ahr:126 max:134
Run 28:29 [4] 6.46 km (4:25 / km) +28m 4:19 / km
ahr:163 max:179
Interval session: 2x1000, 4x800, 90s jog back to start (~220m).
Once again in no man's land. Bit of a crap session to be honest, really hard to keep up the pace when solo, especially since watch was dying so didn't have GPS speed. Feels like I haven't done a decently paced interval session for weeks, struggling without anyone to chase down/run with.
Could feel slight tightness up the inside of right calf, need to get back on stretching it properly.
1: 1.05km: 03:42 (3:31/km)
2: 1.05km: 03:52 (3:40/km)
3: 0.81km: 02:56 (3:37/km)
4: 0.81km: 02:57 (3:38/km)
5: 0.81km: 02:56 (3:37/km)
6: 0.81km: 02:58 (3:39/km)
Once again in no man's land. Bit of a crap session to be honest, really hard to keep up the pace when solo, especially since watch was dying so didn't have GPS speed. Feels like I haven't done a decently paced interval session for weeks, struggling without anyone to chase down/run with.
Could feel slight tightness up the inside of right calf, need to get back on stretching it properly.
1: 1.05km: 03:42 (3:31/km)
2: 1.05km: 03:52 (3:40/km)
3: 0.81km: 02:56 (3:37/km)
4: 0.81km: 02:57 (3:38/km)
5: 0.81km: 02:56 (3:37/km)
6: 0.81km: 02:58 (3:39/km)
Run 5:57 [2] 1.0 km (5:57 / km) +44m 4:53 / km
ahr:128 max:137
Cycling 10:00 [1] 2.91 km (17.5 kph) +29m
ahr:115 max:135
Monday Feb 9, 2015 #
Cycling 1:12:00 [2] 24.0 km (20.0 kph)
Lots of cycling today, proper windy. This totally counts as training.