Training Log Archive: Forest DemonIn the 7 days ending Dec 13, 2015:
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Saturday Dec 12, 2015 #
8 PM
Run 1:29:55 [3] 16.4 km (5:29 / km) +350m 4:57 / km
ahr:153 max:173
Figured I should at least leave the house today at some point, so went for a rather late head-torch run on Corstorphine. Feeling the deadlifts from yesterday, calves also pretty tight as standard.
Nice night for it though
Nice night for it though
Friday Dec 11, 2015 #
4 PM
Strength and Conditioning 1:30:00 [0]
Making up for the missed session yesterday, ridiculously busy down in the vaults. Also saw nearly all of the boys in varying stages of SSS
Standard warm-up
3x5 Pull-ups
60s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (50 warm-up, 90, 100, 100kg)
3x8 Deadlift (70 warm-up, 110, 110, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Standard warm-up
3x5 Pull-ups
60s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (50 warm-up, 90, 100, 100kg)
3x8 Deadlift (70 warm-up, 110, 110, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Thursday Dec 10, 2015 #
1 PM
Run 57:09 [3] 10.73 km (5:20 / km) +211m 4:51 / km
ahr:148 max:171
Didn't quite manage to stir myself for the gym this morning and had an extra 2 hours in bed instead.... sorry Calum.
Went for a little meander on Corstorphine in the nice-ish weather attempting to avoid the rain. Breathing still isn't 100% right, so kept it pretty slow. Lots of doggehs around
Went for a little meander on Corstorphine in the nice-ish weather attempting to avoid the rain. Breathing still isn't 100% right, so kept it pretty slow. Lots of doggehs around
Wednesday Dec 9, 2015 #
7 PM
Cycling (Spinning) 1:20:00 [2]
ahr:133 max:162
Given the inclement weather, wasn't exactly keen for going outside with the eventual ending of this cold, so went for the (hopefully) final spin for a long while.
Still got drenched on the way home though, like being in a bath in a wind tunnel
Still got drenched on the way home though, like being in a bath in a wind tunnel
Tuesday Dec 8, 2015 #
10 AM
Cycling 2:42:22 [2] 64.15 km (23.7 kph) +405m
ahr:126 max:175
Long cruising cycle with Stephen. Along the Innocent Railway through Musselburgh and along to Aberlady making some good speed.
Then Stephen decided it would a good idea to go inland and we headed away from the sunny and windless coastal utopia into the winds from hell towards Haddington.
Having battled blustery crosswinds for eternity, we eventually turned towards Pencaitland and the wind shifted more or less into our faces as we set out for Dalkeith. A brief foray onto the A68 yielded many candidates for the "Closest overtake" award which was eventually awarded to a number 3 bus in Dalkeith
From there just went straight home over the bypass and through Liberton to complete the loop.
Was fun :) :)
Then Stephen decided it would a good idea to go inland and we headed away from the sunny and windless coastal utopia into the winds from hell towards Haddington.
Having battled blustery crosswinds for eternity, we eventually turned towards Pencaitland and the wind shifted more or less into our faces as we set out for Dalkeith. A brief foray onto the A68 yielded many candidates for the "Closest overtake" award which was eventually awarded to a number 3 bus in Dalkeith
From there just went straight home over the bypass and through Liberton to complete the loop.
Was fun :) :)
Monday Dec 7, 2015 #
10 AM
Strength and Conditioning 1:30:00 [0]
(sick)
Hafthor O'Reillyson made a guest appearance today, which certainly made for a change
Standard warm-up
3x5 Pull-ups
60s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (40 warm-up, 80, 90, 100kg)
3x8 Deadlift (100, 110, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
My Gym for a stretch and roll
Standard warm-up
3x5 Pull-ups
60s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (40 warm-up, 80, 90, 100kg)
3x8 Deadlift (100, 110, 110kg)
3x8 Dumbbell benchpress (22kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
My Gym for a stretch and roll
6 PM
Cycling (Spinning) 1:00:00 [3]
(sick)
A bit more sitting around being bored, will be doing a proper cycle tomorrow