Training Log Archive: Forest DemonIn the 7 days ending Feb 21, 2016:
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Thursday Feb 18, 2016 #
10 AM
Strength and Conditioning 1:30:00 [0]
Gym with Calum and Clem
Standard warm-up
3x5 Strict pull-ups (1x Parallel, 2x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
No big lower body weights today, keeping the legs fresh for the pain train at BUCS. Clem insisted we do some bench though, so humoured him.
3x8 Dumbbell benchpress (24, 24, 26kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Standard warm-up
3x5 Strict pull-ups (1x Parallel, 2x Wide)
60s per ankle on Bosu between sets
Agility ladder with the mega ladder
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x10 Overhead reverse lunge (25kg)
No big lower body weights today, keeping the legs fresh for the pain train at BUCS. Clem insisted we do some bench though, so humoured him.
3x8 Dumbbell benchpress (24, 24, 26kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle touches
Dead bugs with ball
Plank side touch
Side plank pulse
Other side plank pulse
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
C • 1
7 PM
Orienteering 38:36 [2] 6.79 km (5:41 / km) +49m 5:29 / km
FwtN in Buckstone planned by Andrew.
Some terrible route choice, not really paying a huge amount of attention, and trainers were a poor decision for in the woods. Never found 18, though found the depression I thought it would've been in.
Still, enjoyed the course, and was good to get the legs moving
Some terrible route choice, not really paying a huge amount of attention, and trainers were a poor decision for in the woods. Never found 18, though found the depression I thought it would've been in.
Still, enjoyed the course, and was good to get the legs moving
Wednesday Feb 17, 2016 #
4 PM
Run 58:17 [2] 11.0 km (5:18 / km) +234m 4:47 / km
Went for a wee wander on Corstorphine just to keep everything ticking over. Met a dog, we are now on great terms
Tuesday Feb 16, 2016 #
Note
(rest day)
Thought about yogging, but then the weather made my decision fairly easy
Monday Feb 15, 2016 #
11 AM
Run 15:45 [2] 2.57 km (6:08 / km) +65m 5:26 / km
Yogging aboot
Orienteering 30:10 [3] 4.9 km (6:09 / km) +135m 5:25 / km
Mass start relay practice on Kinnoull Hill.
Legs were Tired with a capital T.
Desperately trying to keep up with Charlotte's ferocious pace for the middle section and eventually managed to get ahead, before totally binning my lead by coming far too low to 11. She snuck past but managed to claw my way back to claim a glorious 6th place
Legs were Tired with a capital T.
Desperately trying to keep up with Charlotte's ferocious pace for the middle section and eventually managed to get ahead, before totally binning my lead by coming far too low to 11. She snuck past but managed to claw my way back to claim a glorious 6th place
2 PM
Run 7:01 [2] 0.93 km (7:33 / km)
Messing about in a housing estate in Perth
Orienteering 13:05 [3] 3.07 km (4:16 / km)
Sprint training in Muirton
Course wasn't too hard technically, though made one error coming out of 9 down a dead end. Legs feeling super heavy
Course wasn't too hard technically, though made one error coming out of 9 down a dead end. Legs feeling super heavy
Run 9:52 [2] 1.89 km (5:13 / km)
En-masse warm down to finish up an awesome weekend