Training Log Archive: Forest DemonIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
9 AM
Strength and Conditioning 1:30:00 [0]
Gym avec moi
Standard warm-up, plus some hip/lower back mobility
3x5 Pull-ups
4x5 Front Squat (20, 40, 60 warm-up, 80, 80, 80, 80kg)
4x10 Weighted Hip Thrust (50kg) - This wasn't really heavy enough, and I'm not convinced I can feel it working my glutes that much. But I'll shove the weight up next time and see.
Standard warm-up, plus some hip/lower back mobility
3x5 Pull-ups
4x5 Front Squat (20, 40, 60 warm-up, 80, 80, 80, 80kg)
4x10 Weighted Hip Thrust (50kg) - This wasn't really heavy enough, and I'm not convinced I can feel it working my glutes that much. But I'll shove the weight up next time and see.
3 PM
Run 25:04 [3] 4.97 km (5:03 / km) +50m 4:48 / km
shoes: Waverider 19s
Was considering a swim, but it was such a nice day it seemed rude to be indoors.
Decided since my hip had felt alright on Sunday I'd try a nice flatish tarmac run for it, to see how it was.
Didn't look at my watch at all, just ran by feel, and everything felt pretty good. Encouraging signs, though I won't run again for the week just to be sensible.
Decided since my hip had felt alright on Sunday I'd try a nice flatish tarmac run for it, to see how it was.
Didn't look at my watch at all, just ran by feel, and everything felt pretty good. Encouraging signs, though I won't run again for the week just to be sensible.
Monday Feb 27, 2017 #
4 PM
Strength and Conditioning 1:00:00 [0]
(rest day)
Mobility: Hips, ankle, shoulder
Sunday Feb 26, 2017 #
11 AM
Orienteering 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 :)
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, 2017 #
7 PM
Orienteering 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.
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, 2017 #
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
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, 2017 #
2 PM
Strength and Conditioning 1:00:00 [0]
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)
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, 2017 #
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
Would've cycled, but it was a bit windy out. Could've swam, but I didn't
Tuesday Feb 21, 2017 #
9 AM
Strength and Conditioning 1:30:00 [0]
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)
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)
Monday Feb 20, 2017 #
1 PM
Swimming 30:00 [3]
Decided it was a bit windy for a cycle, so I thought I might try out the pool for the first time.
It turns out I am pretty rubbish at swimming, I was very close to drowning for most of the half hour. Did some breaststroke for about 10 lengths or so, then did some front crawl, though I lost count of the reps in my panicked thrashing.
Couldn't really get the hang of when to breathe, I was either hyper-ventilating or I was suffocating - I assume there's a happy medium somewhere in-between. Should probably do more swimming in the future though, 'cause it was pretty knackering.
It turns out I am pretty rubbish at swimming, I was very close to drowning for most of the half hour. Did some breaststroke for about 10 lengths or so, then did some front crawl, though I lost count of the reps in my panicked thrashing.
Couldn't really get the hang of when to breathe, I was either hyper-ventilating or I was suffocating - I assume there's a happy medium somewhere in-between. Should probably do more swimming in the future though, 'cause it was pretty knackering.
Sunday Feb 19, 2017 #
11 AM
Orienteering 27:15 [3] 4.05 km (6:44 / km) +10m 6:39 / km
(injured)
Scottish Sprint Championships Race 1 - Lossiemouth
Low expectations coming into this, but it was actually really fun. Really nice forest to r̶u̶n̶ jog in, it was surprisingly technical too, in that you had to be super accurate with your bearings or lose a bunch of time
Hip sore though, so didn't run the second part.
Low expectations coming into this, but it was actually really fun. Really nice forest to r̶u̶n̶ jog in, it was surprisingly technical too, in that you had to be super accurate with your bearings or lose a bunch of time
Hip sore though, so didn't run the second part.
Saturday Feb 18, 2017 #
6 PM
Orienteering 1:27:34 [3] 8.54 km (10:15 / km) +155m 9:24 / km
(injured)
Scottish Night Championships - Darnaway
Navigating like a bit of an idiot - plenty of learning generated. Worst time loss was at 16, must've walked right by the control on the so called veg boundary.
Hip felt great for the first 4 controls, then it started to tighten up. Never got up to speed, but it hurt less at the end than compared to ESOC sprint, that's an improvement at least
Navigating like a bit of an idiot - plenty of learning generated. Worst time loss was at 16, must've walked right by the control on the so called veg boundary.
Hip felt great for the first 4 controls, then it started to tighten up. Never got up to speed, but it hurt less at the end than compared to ESOC sprint, that's an improvement at least
Thursday Feb 16, 2017 #
3 PM
Strength and Conditioning 1:00:00 [0]
Hip mobility, shoulder mobility
4x10 Step ups w/ kettlebells (20kg)
4x10 Hip thrust (25kg)
Hip thrust not nearly heavy enough, will have to do them in the oly gym or the vaults next time
4x10 Step ups w/ kettlebells (20kg)
4x10 Hip thrust (25kg)
Hip thrust not nearly heavy enough, will have to do them in the oly gym or the vaults next time
Wednesday Feb 15, 2017 #
10 AM
Cycling 1:27:23 [2] 39.2 km (26.9 kph) +480m
Easy Auchendinny -> Rosewell -> Lasswade.
Not feeling super hot, stomach a little dodgy
Not feeling super hot, stomach a little dodgy
2 PM
Strength and Conditioning 1:30:00 [0]
With Emily.
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 Pull-ups
No jumps
Wasn't feeling great, so was unsure on even doing weights. Racks full, so just deadlift it was, felt okay once I got going
4x5 Deadlift (60 warm-up, 100, 120, 120, 130(x3) kg)
Grip failed on 130 on the 4th, which was also throwing off my form.
Double overhand, but didn't have any chalk or my straps, it'd have been fine otherwise I think
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 Pull-ups
No jumps
Wasn't feeling great, so was unsure on even doing weights. Racks full, so just deadlift it was, felt okay once I got going
4x5 Deadlift (60 warm-up, 100, 120, 120, 130(x3) kg)
Grip failed on 130 on the 4th, which was also throwing off my form.
Double overhand, but didn't have any chalk or my straps, it'd have been fine otherwise I think
Tuesday Feb 14, 2017 #
Strength and Conditioning 30:00 [0]
Mobility
Monday Feb 13, 2017 #
Note
Saw the physio this afternoon, basically have some kind of hip inflammation/impingement, something along those lines. I'm hilariously inflexible in the hips, along with having a slight anterior tilt.
Anyway, the nub and gist is that I've some stretching and new hip/glute exercises to be doing. Supposed to cross train for two weeks while strengthening, then can phase back in running. He said s&c should continue, and even think about doing another session per week (probably won't)
Didn't bother asking him about running Scottish Nights/Sprint, because I was only going to ignore him when he told me not to.
Anyway, the nub and gist is that I've some stretching and new hip/glute exercises to be doing. Supposed to cross train for two weeks while strengthening, then can phase back in running. He said s&c should continue, and even think about doing another session per week (probably won't)
Didn't bother asking him about running Scottish Nights/Sprint, because I was only going to ignore him when he told me not to.
Friday Feb 10, 2017 #
11 AM
Strength and Conditioning 1:00:00 [0]
More ankle, hip and shoulder mobility.
I'd like to say I'm getting super limber, but I'm not sure it's the case. I think my shoulders don't hurt as much as they did though. Still, on a 5 day streak of gym.
Considering a wee jog to test the hip tomorrow, but the weather looks utterly dire. At least I'm not doing Carnethy
I'd like to say I'm getting super limber, but I'm not sure it's the case. I think my shoulders don't hurt as much as they did though. Still, on a 5 day streak of gym.
Considering a wee jog to test the hip tomorrow, but the weather looks utterly dire. At least I'm not doing Carnethy
Thursday Feb 9, 2017 #
5 PM
Strength and Conditioning 1:00:00 [0]
Pretty poor time to come to the gym, awfully busy about.
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
3x5 Pull-ups
No jumping or agility again, which really makes the warm-up fast without it
Plan was to do Front squat then heavy Deadlift, but no free platforms in the Oly gym. Long time since I've front squatted, but it felt pretty good
4x5 Front squat (20, 40 warm-up, 60, 70, 80, 90kg)
Teeny bit of stretching
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
3x5 Pull-ups
No jumping or agility again, which really makes the warm-up fast without it
Plan was to do Front squat then heavy Deadlift, but no free platforms in the Oly gym. Long time since I've front squatted, but it felt pretty good
4x5 Front squat (20, 40 warm-up, 60, 70, 80, 90kg)
Teeny bit of stretching
Wednesday Feb 8, 2017 #
2 PM
Strength and Conditioning 1:00:00 [0]
Ankle, hip and shoulder mobility
Plus some core
Plus some core
Tuesday Feb 7, 2017 #
8 AM
Strength and Conditioning 1:30:00 [0]
Earlyish with Emily. Felly looked pretty shocked to see me up and about at half 8.
Gym's been rather sporadic since December, so just took the session easy to see how it all felt.
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
3x5 Pull-ups
Didn't do any jumping or agility, as I wasn't sure it'd do my hip any favours
Was unsure if squatting would be okay, but it actually felt fine so I went ahead and did it.
3x5 Back squat (40 warm-up, 60, 80, 100kg)
3x5 Deadlift (60 warm-up, 100, 120, 120kg)
Finished up with some more shoulder mobility
Gym's been rather sporadic since December, so just took the session easy to see how it all felt.
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
3x5 Pull-ups
Didn't do any jumping or agility, as I wasn't sure it'd do my hip any favours
Was unsure if squatting would be okay, but it actually felt fine so I went ahead and did it.
3x5 Back squat (40 warm-up, 60, 80, 100kg)
3x5 Deadlift (60 warm-up, 100, 120, 120kg)
Finished up with some more shoulder mobility
Monday Feb 6, 2017 #
9 AM
Strength and Conditioning 1:00:00 [0]
Shoulder work, a tad of core, plus some stretching and rolling
Physio booked for next Monday
Physio booked for next Monday
Sunday Feb 5, 2017 #
11 AM
Run 6:51 [2] 1.23 km (5:34 / km)
To the start with Rona, hip tightening up as the jog progressed.
Orienteering 25:46 [3] 4.47 km (5:46 / km) +30m 5:35 / km
(injured)
ESOC Sprint Prologue - Bughtlin
Both my orienteering and my hip were pretty dire.
Nice area and course, but my head just wasn't in it, so making a lot of daft mistakes - missing alleys, starting the butterfly in the wrong order etc
Hip was pretty shite, struggling to get any knee pick-up at all, so fast running and going up minor inclines were a no-no
Both my orienteering and my hip were pretty dire.
Nice area and course, but my head just wasn't in it, so making a lot of daft mistakes - missing alleys, starting the butterfly in the wrong order etc
Hip was pretty shite, struggling to get any knee pick-up at all, so fast running and going up minor inclines were a no-no
Saturday Feb 4, 2017 #
9 AM
Cycling 24:32 [1] 8.26 km (20.2 kph) +55m
Down to Cramond with Emily
Run 25:16 [2] 5.07 km (4:59 / km)
shoes: Waverider 19s
Testing out my hip with an easy Parkrun, while also pacing Emily who was attempting a new PB.
A bit of a breeze in the face after the turn-around, but at least it was dry.
Under orders to run 5:10s, so I did, at least until the last ~300m when I ran away
1- 4:56
2- 5:10
3- 5:10
4- 5:10
5- 4:33
.07- 0:17
Hip was average, got tight on the fast finish. Will have to see how it is tomorrow, maybe I should go to the physio after all.
Emily did 25:50, new PB by 40s
A bit of a breeze in the face after the turn-around, but at least it was dry.
Under orders to run 5:10s, so I did, at least until the last ~300m when I ran away
1- 4:56
2- 5:10
3- 5:10
4- 5:10
5- 4:33
.07- 0:17
Hip was average, got tight on the fast finish. Will have to see how it is tomorrow, maybe I should go to the physio after all.
Emily did 25:50, new PB by 40s
Cycling 30:53 [1] 8.3 km (16.1 kph) +130m
Back from Cramond
Friday Feb 3, 2017 #
3 PM
Strength and Conditioning 30:00 [0]
Some more mobility
Thursday Feb 2, 2017 #
8 AM
Strength and Conditioning 1:00:00 [0]
Back feeling tired after yesterday, so didn't do any weights today.
Standard warm-up, followed by some stretching and rolling. Did some dorsiflexion work, attempting to increase mobility
Standard warm-up, followed by some stretching and rolling. Did some dorsiflexion work, attempting to increase mobility
Wednesday Feb 1, 2017 #
2 PM
Cycling 2:40:35 [2] 75.22 km (28.1 kph) +370m
Tour de East Lothian with the EUOC chain gang - Bradley Willins, Vincenzo Nixali, Eddy Markx and Brutus Hinault.
Lower back was a bit tight this morning and wavered on whether or not I'd go. Decided to say fuck it, and glad I did as it was a proper good cycle. Got dropped like a sack of shit on the hill, but managed to at least hold my own on the flat.
2 hours and 60km on the nose when we stopped for a cheeky picture, which wasn't too bad given it included the climb and getting out of town. Hopped on the back of the EUCC peloton which happened to be passing for an easy cruise back into town.
Lower back was a bit tight this morning and wavered on whether or not I'd go. Decided to say fuck it, and glad I did as it was a proper good cycle. Got dropped like a sack of shit on the hill, but managed to at least hold my own on the flat.
2 hours and 60km on the nose when we stopped for a cheeky picture, which wasn't too bad given it included the climb and getting out of town. Hopped on the back of the EUCC peloton which happened to be passing for an easy cruise back into town.