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Training Log: Forest Demon

In the last 7 days:

activity # timemileskm+m
  Strength and Conditioning4 4:30:00
  Orienteering Race2 1:35:23 5.9(16:10) 9.5(10:02) 300
  Total6 6:05:23 5.9 9.5 300
  [1-5]4 4:05:23
«
1:30
0:00
TuWeThFrSaSuMo

Sunday Feb 26 #

11 AM

Orienteering Race 52:12 [3] 5.85 km (8:55 / km) +200m 7:37 / km
(injured)

Northern Championships - Bigland

Switched down to course 9 to compete against the W60s.

This was actually lots of fun - hip wasn't too bad, though still niggling on all the up. But felt pretty good on the flats and the downs, result. Started to hurt properly after 9, so got a lot further through a course than last weekend, or even yesterday.

Abject failure to be superman, those W60s are speedy.
Messed up route to 3 - had a plan, but didn't execute it, so did a lot of unnecessary height gain, before getting confused by the unmarked paths.
Rubbish to 12, direction out of 11 was poor so ended up thrashing down a shitty slope through a stream, not great.
Got beaten on the run-in, very embarrassing. I'm gonna blame my hip for that one.

Asides from that, I was relatively happy with how it went. Few other bananas here and there, sliding all over the slopes in my X-talons, but I wasn't hurting too much, and I was having a good time.
Was fun :)

Saturday Feb 25 #

7 PM

Orienteering Race 43:11 [1] 3.65 km (11:50 / km) +100m 10:24 / km
(injured)

British Night Championships - Great Tower Wood

Retired.
Wasn't having a great time to be honest - hip hurting, lower back sore, couldn't see anything in the mist.
Navigating like an eejit, total failure to check compass or come up with a coherent plan.
A bit frustrating, because I'd have ordinarily really enjoyed this.

Friday Feb 24 #

2 PM

Strength and Conditioning 1:00:00 [0]

Mobility work: Hip, shoulders, ankles.

Upper back was super tight for whatever reason, so did some rolling and stretching of it. Passed on a cycle again, I should really have made more of an effort this week in training. Story of my life really

Anyways, British Night Champs tomorrow, so I look forwards to being unable to run whilst it's pissing down

Thursday Feb 23 #

2 PM

Strength and Conditioning 1:00:00 [2]

Flying solo

Standard warm-up

Not much time today, left a bit late, so decided to try doing more of a ramp-up into squats, and not do another movement. I think they possibly felt easier as a result, but it's always easier lifting in the afternoon.

Back Squat
10x 20 8x 40, 6x 60, 4x 80kg warm-up
4x5 (90, 100, 100, 100kg)

Wednesday Feb 22 #

2 PM

Strength and Conditioning 1:00:00 [0]

Mobility work: Hip, shoulders, ankles.

Would've cycled, but it was a bit windy out. Could've swam, but I didn't

Tuesday Feb 21 #

9 AM

Strength and Conditioning 1:30:00 [2]

With Emily, feeling tired. Could've done with more sleep.

4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
x10 Goblet Squats w/ pause (16kg)
x10 Single-leg Hip Hinge
6+6 Single-leg Box Squats
x5 Inchworm
2 lengths Spiderman Crawl

3x5 Lat Pulldowns (11 plates)

No jumps

4x5 Front Squat (40 warm-up, 60, 80, 80, 90kg)
3x5 Deadlift (40 warm-up, 100, 120, 120kg)

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