Training Log Archive: Forest DemonIn the 7 days ending May 17, 2015:
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Sunday May 17, 2015 #
6 PM
Run 1:02:33 [3] 11.6 km (5:24 / km) +225m 4:55 / km
ahr:146 max:174
Bit of a shuffle around Corstorphine Hill, calves not very happy and legs in general super tight.
Saturday May 16, 2015 #
3 PM
Cycling 59:49 [3] 23.54 km (23.6 kph) +98m
ahr:145 max:166
Left calf super tight, so decided to cycle. Standard loop down old railway line and along the shore-front to Cramond. Headwind wasn't too fun along the shorefront, but it did make cycling home a lot faster
Thursday May 14, 2015 #
Note
I will probably get round to updating the past month of training eventually...
7 AM
Strength and Conditioning 1:00:00 [0]
10x Kettle-bell hip hinge (20kg)
10x TRX row
5+5 Single leg box squat
10x Medball slams (7kg)
5+5 Single leg box bridges
2 Lengths Overhead lunge (10kg)
2 Lengths Spiderman crawl
5+5 Box jumps with single leg landing
4x4 Hurdles
10x Dot track
3x3 Broad jumps
4x3 Hang Clean (40, 45, 47.5, 50kg)
4x8 Backsquat (90, 92.5, 95, 95kg)
3x3 Weighted pull ups (21kg)
3x8 Bench press (53kg)
Running out of time at this point, so not getting much rest = absolute struggle of a 3rd set, and a decision to skip the 4th
3x8 Step ups (20, 30, 35kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Russian twists
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (15s hold on each leg)
Med ball slams (10kg)
Stretch and roll
10x TRX row
5+5 Single leg box squat
10x Medball slams (7kg)
5+5 Single leg box bridges
2 Lengths Overhead lunge (10kg)
2 Lengths Spiderman crawl
5+5 Box jumps with single leg landing
4x4 Hurdles
10x Dot track
3x3 Broad jumps
4x3 Hang Clean (40, 45, 47.5, 50kg)
4x8 Backsquat (90, 92.5, 95, 95kg)
3x3 Weighted pull ups (21kg)
3x8 Bench press (53kg)
Running out of time at this point, so not getting much rest = absolute struggle of a 3rd set, and a decision to skip the 4th
3x8 Step ups (20, 30, 35kg)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 60 seconds between sets.
Russian twists
Plank with side touch
Landmines
Toe touches
Battle rope
Single leg reach (15s hold on each leg)
Med ball slams (10kg)
Stretch and roll
6 PM
Cycling 23:39 [3] 7.63 km (19.4 kph) +140m
ahr:149 max:170
Faffing about = faster than I would have wanted cycle to Swanston
Run 23:32 [4] 4.27 km (5:31 / km) +329m 3:59 / km
ahr:180 max:190
Allermuir Gallop - this was Grim with a capital G.
Felt like I was gonna chunder about 5 minutes in, and absolutely suffered up the rest of the climb. Lowest point was nearly getting passed by Charlotte, and Beth coming past at speed. No idea why I felt so crap, but rather annoying.
Legs weren't too happy either, probably from gym and the cycle out.
Redeemed myself on the downhill a little, cause it doesn't actually involve any effort. Nearly caught back up to the first lady finisher, but she'd kicked my ass too well on the up.
18:06 up
5:26 down
Felt like I was gonna chunder about 5 minutes in, and absolutely suffered up the rest of the climb. Lowest point was nearly getting passed by Charlotte, and Beth coming past at speed. No idea why I felt so crap, but rather annoying.
Legs weren't too happy either, probably from gym and the cycle out.
Redeemed myself on the downhill a little, cause it doesn't actually involve any effort. Nearly caught back up to the first lady finisher, but she'd kicked my ass too well on the up.
18:06 up
5:26 down
Cycling 21:43 [2] 7.64 km (21.1 kph) +28m
ahr:126 max:147
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