Training Log Archive: Forest Demon

CSC Qualifier, Dumyat

Absolutely haemorrhaging time up the hills for the first 9 or so controls.
Poor route to 3, should've just gone straight up, but pissed about on the paths with my calves burning up. Lost some time messing around on the wrong hill at 8, and far too hesitant down the hill to 9.
Brutus caught up at this stage, and we immediately faffed about on 10, before he shot off like a whippet down the hill to 14 and vanished into the ether.
Caught back up when he messed 18 and another terrible display of orienteering from him to 20 meant we finished together

Really must work on the whole running up things, I'm relatively good at the down part

Run in the Pentlands avec ma sœur préférée.

From the Bonaly carpark round Torduff reservoir, up scalextric and onto Capelaw. Then up Allermuir, and back through Bonaly to the car.
Calves were a total mess, super tight!

With Clem and Calum. Stephen was supposed to be coming, hence the later time, but no show... Quelle surprise

Standard warm-up

3x5 Strict pull-ups (2x Parallel, 1x Wide)
60s per ankle on Bosu between sets

Agility ladder with the mega ladder
Box jumps

3x10 Overhead reverse lunge (25kg)

3x5 Back squat (50 warm-up, 100, 105, 110kg)
3x5 Deadlift (70 warm-up, 110, 120, 130kg)
3x8 Dumbbell benchpress (24, 26, 26kg DB)

3x 1 minute plank, 30s each side plank (superset)
1 minute of plank to finish

Stretch and roll in My gym

C • What's a strict pull up? 9

Quick run from the house around circuit and the old railway

Went for a morning meander along the old railway

Gym with the Clem and Rona. Feeling a bit tired, possibly not 100% again yet

Standard warm-up

3x5 Strict pull-ups (3x Parallel)
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)

3x5 Front squat (40 warm-up, 60, 70, 80kg)
3x5 Deadlift (70 warm-up, 100, 110, 120kg)
3x8 Dumbbell benchpress (24kg 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

Busy travelling all day, no time for anything. Did a bit of wandering around various parks/nature reserves. Probably not ill anymore