Training Log Archive: Forest Demon

With Craig and Rona (till the wallabies)
Standard Corstorphine looping, with the added fun of getting 200m in and having to turn around due to Craig having grit in his eye.
Feeling a bit pooped, and slight niggle in the right hip - time for some cross training and stretching

ESOC local event - Blackford Hill

Ran round the orange with Emily, letting her doing all the navigation. She did pretty good, no major mistakes, and won the inter-car competition

Gym with Emily, Rachel and Rona

4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

4x5 Front Squat (20, 40 warm-up, 60, 60, 60, 60kg)
4x5 Deadlift (70 warm-up, 100, 100, 100, 110kg)
4x5+5 Dumbbell walking lunge (22+22kg)

With Emily and Rachel, joined in with what they were planning to do and just went with it.

First intervals session since March 2016, which is kind of terrible.
I wasn't really sure how it would go or how fast I was, so I figured I'd attempt to do 3:30s and see what happened. A lovely sunny morning, and it didn't suck too much.

8x400m [45s]

1- 1:30 (Went the wrong way, ran 450m)
2- 1:24
3- 1:23
4- 1:23
5- 1:22
6- 1:24
7- 1:23
8- 1:23

To and from the Meadows with Emily, both of us suffering with some fairly serious DOMS.

Gymming with Colm, Richard and Emily

4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

4x5 Back Squat (20, 40, 60 warm-up, 80, 80, 84, 84kg)
4x5 Romanian Deadlift (70 warm-up, 100, 100, 100kg)
4x5+5 Dumbbell Bulgarian Split Squat (24+24kg)

Quick run up to the top of Corstorphine, nice and sunny. Legs totally wrecked though, feeling very tired.
Regretted the choice of flats when I fell over in front of a family and their dog, how embarrassing

Quick jaunt around circuit, once the rain had stopped. Feeling a bit chesty, hopefully nothing comes of it