Training Log Archive: Forest DemonIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
Run 7:05 [2] 0.95 km (7:27 / km) +32m 6:23 / km
ahr:128 max:144
Orienteering 1:24:13 [3] 13.23 km (6:22 / km) +140m 6:03 / km
ahr:152 max:174
Just cruising, apart from a bit of a banter start to 1 against Samuel.
Two errors, ran straight past the gap between cliffs up to 14. Expecting it to be wider, and didn't even notice it as I jumped down the smaller cliff.
Compass was poor to 34, so too far along the hill and had to double back.
Feeling kinda wiped out, not sure why.
Run 5:45 [2] 0.72 km (7:59 / km) +14m 7:17 / km
ahr:128 max:138
Saturday Mar 7, 2015 #
Run 11:34 [2] 1.55 km (7:28 / km) +109m 5:31 / km
ahr:126 max:147
Orienteering 40:15 [3] 4.95 km (8:08 / km) +282m 6:20 / km
ahr:163 max:180
Struggling to read the map at the beginning, too much stuff on the map. Slow up the hills, then daft mistake to 13, thrashing about in the green when I should have been in white, doh.
Run 7:45 [2] 0.75 km (10:20 / km) +50m 7:45 / km
ahr:130 max:145
Orienteering 1:09:51 [4] 7.38 km (9:28 / km) +170m 8:29 / km
ahr:137 max:191
Mass start first leg sim: 9:03, 1.6km
Second leg sim, 11:47, 1.8km
Third leg sim: 12:33, 2.29km
Time includes standing around, jogging between starts etc
Run 4:50 [2] 0.68 km (7:06 / km) +40m 5:30 / km
ahr:133 max:149
Friday Mar 6, 2015 #
Note
(rest day)
Thursday Mar 5, 2015 #
Strength and Conditioning 1:00:00 [0]
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Broomstick mobility
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
3x3 Back squat (50 warm-up, 97.5kg)
8x Split jumps between sets
3x3 Weighted pull-ups (18kg) - really tough
4x4 Babby hurdle jumps between sets
3x3 Bench press (30 warm-up, 57.5kg)
10x Lateral dots track between sets
3x4+4 Step up (20, 30, 30kg) - could have had more weight on this, but rushing to finish everything
Run 6:59 [2] 1.12 km (6:14 / km)
ahr:121 max:138
Orienteering 28:58 [4] 6.38 km (4:32 / km) +35m 4:25 / km
ahr:168 max:185
Running comfortably hard, felt good. Knew where I was, where I was going, and what I was looking for. Good stuff.
Wednesday Mar 4, 2015 #
Run 46:23 [3] 9.9 km (4:41 / km) +85m 4:30 / km
ahr:149 max:167
Tuesday Mar 3, 2015 #
Strength and Conditioning 1:00:00 [0]
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x Spiderman stretch
~3 minutes of jogging/grapevines
Whole load of hopscotch and jumping around
More max tests :D
8x Benchpress (30kg)
2x5 Benchpress (40, 50kg)
1x Benchpress (55, 60, 65, 67.5kg) Attempted 70, couldn't manage.
1x Weighted pull-ups (15, 17.5, 20, 22.5kg) Attempted 25, no dice
Stretch and roll
Run 11:55 [2] 1.95 km (6:07 / km) +15m 5:53 / km
ahr:126 max:137
Went out later to the old railway line once the stars had come out again, so stayed nice and dry.
Run 28:17 [4] 4.7 km (6:01 / km) +21m 5:53 / km
ahr:160 max:173
Taking it steady, didn't want to gut myself and end up like Sunday again. Had dinner a bit too close too, so a little full.
1: 1km: 03:39
2: 1km: 03:40
3: 1km: 03:38
3: 1km: 03:36
Run 8:41 [2] 1.35 km (6:26 / km)
ahr:128 max:143
Monday Mar 2, 2015 #
Cycling 10:43 [2] 3.13 km (17.5 kph) +57m
ahr:123 max:157
Cycling (Spinning) 35:14 [2]
ahr:134 max:167 (sick)
Stuck on some music, and watched England getting beaten at cricket. At least, I think they were getting beaten, it's kinda hard to tell.
Cycling 12:33 [2] 3.23 km (15.4 kph) +42m
ahr:125 max:156