Training Log Archive: Forest DemonIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
Note
(rest day)
Another day of nothing to kick the looming illness.
Tuesday Dec 30, 2014 #
Note
(rest day)
Getting a cold, not wanting to get ill before Spain.
Monday Dec 29, 2014 #
11 AM
Orienteering 1:34:49 [3] 11.69 km (8:07 / km) +238m 7:22 / km
ahr:134 max:177
Checking out Hair of the Dog control sites with Craig on Corstorphine Hill. Did a few o-intervals for the first part, then trudged up and down a few horrible hills deciding if people would appreciate running to controls at the bottom of them. Felt like I am getting ill.
Sunday Dec 28, 2014 #
11 AM
Run 5:13 [2] 0.62 km (8:25 / km) +14m 7:34 / km
ahr:127 max:145
Orienteering 56:00 [3] 8.11 km (6:54 / km) +21m 6:49 / km
ahr:154 max:182
ELO Festive Frolic. Managed to win, claiming a fairly decent scalp in the form of Scotia.
Bit of a crap choice for the order to get controls in for the first part, but it worked out in the end. Skipped out the first challenge control until later cause it was super busy. Quite a lot of time spent on various challenges:
Water carry: 00:52
Plank walk: 02:39
Bead flower: 04:36
Maths: 01:50
Jigsaw: 01:15
Hoop throw: 00:48
Rope climb: 00:17
Bit of a crap choice for the order to get controls in for the first part, but it worked out in the end. Skipped out the first challenge control until later cause it was super busy. Quite a lot of time spent on various challenges:
Water carry: 00:52
Plank walk: 02:39
Bead flower: 04:36
Maths: 01:50
Jigsaw: 01:15
Hoop throw: 00:48
Rope climb: 00:17
Run 4:54 [2] 0.53 km (9:15 / km)
ahr:132 max:154
Friday Dec 26, 2014 #
12 PM
Run 1:31:02 [3] 16.8 km (5:25 / km) +402m 4:50 / km
ahr:146 max:170
Around Corstorphine Hill/
Thursday Dec 25, 2014 #
9 PM
Run 45:39 [3] 9.71 km (4:42 / km) +86m 4:30 / km
After elderly relative eventually left and dinner settled, got out for a much needed run. Bit Baltic out, almost regretted having short sleeves. Taking it carefully, pavements were icing over as the run went on.
Still not got HR monitor back.
Still not got HR monitor back.
Wednesday Dec 24, 2014 #
Note
Having breakfast at midday + last minute present shopping + new hobbit movie + world's best gammon joint for dinner = no time for a run.
Did do 9km on the bike in pouring rain to acquire a present though, that has to count for something.
Did do 9km on the bike in pouring rain to acquire a present though, that has to count for something.
Tuesday Dec 23, 2014 #
7 PM
Cycling 10:39 [2] 3.29 km (18.5 kph) +28m
To meadows
Run 28:52 [4] 6.26 km (4:37 / km)
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:31
2- 1.25km: 00:04:22
3- 1.25km: 00:04:31
4- 1.25km: 00:04:30
5- 1.25km: 00:04:31
So not feeling it. The guy I usually run with who's about the same speed as me wasn't there, so was running after the bloke who was starting 5 seconds in front. Too slow first lap, so really tried hard on the second rep to catch the guy infront, and did a 'normal' time, but it nearly killed me. Unfortunately he was slowing down as the session went on, which meant I just ended up running solo for most. Felt like I was putting in the effort, but the times just weren't there. No way to tell how much I was actually trying, no HR monitor still. Meh.
1- 1.25km: 00:04:31
2- 1.25km: 00:04:22
3- 1.25km: 00:04:31
4- 1.25km: 00:04:30
5- 1.25km: 00:04:31
So not feeling it. The guy I usually run with who's about the same speed as me wasn't there, so was running after the bloke who was starting 5 seconds in front. Too slow first lap, so really tried hard on the second rep to catch the guy infront, and did a 'normal' time, but it nearly killed me. Unfortunately he was slowing down as the session went on, which meant I just ended up running solo for most. Felt like I was putting in the effort, but the times just weren't there. No way to tell how much I was actually trying, no HR monitor still. Meh.
Cycling 11:15 [2] 3.22 km (17.2 kph) +22m
Back home.
Monday Dec 22, 2014 #
9 PM
Run 33:54 [3] 6.33 km (5:21 / km) +56m 5:08 / km
Busy all day, so ended up only getting out after dinner for a short one. Too close to it though, feeling rather full.
Circuit loop with some of the park thrown in, feeling pretty tight. No HR cause I left my monitor in Craig's car.
Circuit loop with some of the park thrown in, feeling pretty tight. No HR cause I left my monitor in Craig's car.
Sunday Dec 21, 2014 #
12 PM
Run 1:47:23 [4] 17.75 km (6:03 / km) +728m 5:01 / km
ahr:158 max:184
Yellow wind warning issued by the Met Office for today, so obviously headed up for a run in the Pentlands with Craig. Wind was absolutely howling across, allegedly 25mph gusting up to 50. Not sure about that one, but it was pretty extreme.
Started from Harlaw Reservoir with the wind in our face, past Threipmuir and through Redford Wood then headed up to Logan Burn. Wind was finally behind us as we went up West Kip and East Kip, pretty strong gusts at the top meant you were getting thrown along with little effort.
The big babby wanted to go back into the valley after this, but I managed to persuade/bully him into going up Scald Law. He was still moaning about being tired, and it being "dangerous" in the wind, but cajoled him into continuing over Carnethy and Turnhouse.
Dropped down to the East end of Glencorse Reservoir then turned North and headed up to the col between Bell's Hill and Harbour Hill. Wind back in our face for the last climb here, pretty relentless - probably the hardest climb of the day. Worked through the wind on the last downhill before the flat to the carpark.
Proper nice run, lots of fun in the wind. Think I broke Craig though, he was tired by West Kip, and just sat catatonic in the car at the finish. He perked up after I bought him a chocolate orange crepe though.
Started from Harlaw Reservoir with the wind in our face, past Threipmuir and through Redford Wood then headed up to Logan Burn. Wind was finally behind us as we went up West Kip and East Kip, pretty strong gusts at the top meant you were getting thrown along with little effort.
The big babby wanted to go back into the valley after this, but I managed to persuade/bully him into going up Scald Law. He was still moaning about being tired, and it being "dangerous" in the wind, but cajoled him into continuing over Carnethy and Turnhouse.
Dropped down to the East end of Glencorse Reservoir then turned North and headed up to the col between Bell's Hill and Harbour Hill. Wind back in our face for the last climb here, pretty relentless - probably the hardest climb of the day. Worked through the wind on the last downhill before the flat to the carpark.
Proper nice run, lots of fun in the wind. Think I broke Craig though, he was tired by West Kip, and just sat catatonic in the car at the finish. He perked up after I bought him a chocolate orange crepe though.
Friday Dec 19, 2014 #
6 PM
Cycling 10:51 [3] 3.06 km (16.9 kph) +42m
ahr:151 max:178
To central, slightly faster than I planned since I left late.
Run 1:05:32 [3] 12.39 km (5:17 / km) +163m 4:58 / km
ahr:148 max:181
Last one of the semester with the boyz, nice wee cruise. Along the Meadows, down Lothian Road and along George St. Through Royal Terrace Gardens, then past parliament onto Queens Drive then a lap of the seat before heading back past Pollock to Central.
Cycling 10:07 [2] 3.06 km (18.1 kph) +29m
ahr:135 max:151
Had managed to avoid the weather all evening, sadly it found me on the way home. Soggy.
Thursday Dec 18, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.4kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
Feels like I've hit a plateau for this, haven't managed to squat any heavier or jump any higher for a month or so. Steve has a plan though, so it's all good - slightly lower weight + more reps = gains.
3x10 Dumbbell bench press (16, 16, 18(8)kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each, 20kg disc on last set except for round the world and hip to hip
Single leg hinge
Squat
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x4 Hurdle jumps
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
Feels like I've hit a plateau for this, haven't managed to squat any heavier or jump any higher for a month or so. Steve has a plan though, so it's all good - slightly lower weight + more reps = gains.
3x10 Dumbbell bench press (16, 16, 18(8)kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each, 20kg disc on last set except for round the world and hip to hip
Single leg hinge
Squat
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
6 PM
Run 45:35 [3] 9.84 km (4:38 / km) +85m 4:26 / km
ahr:153 max:175
Double lap, again. Keeping it super varied.
Wednesday Dec 17, 2014 #
4 PM
Run 50:11 [3] 9.81 km (5:07 / km) +92m 4:53 / km
ahr:144 max:159
Two laps of circuit, more or less. Still a bit tight.
Tuesday Dec 16, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.1kg
4x Reach through exercises
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility ladder -> Pick up L leg over hurdles -> Agility ladder -> Pick up R leg
8x 1 in each
4+4x Lateral
6x Ickey shuffle + jumps
6x Reverse ickey shuffle + backwards jumps
10x 3+3 Single leg hurdle jumps (Continuous)
5x10 Overhead press (25, 25, 25, 20, 20kg)
4x5 Front squat(40 warm-up, 50, 60, 70, 70kg)
Romanian deadlift - (60, 70, 75, 75kg) - grip is definitely the limiting factor
15 minutes of punching Sasha to finish
No time for stretching, had an exam to get to.
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
4x5 Pull ups, 1st set wide
Agility ladder -> Pick up L leg over hurdles -> Agility ladder -> Pick up R leg
8x 1 in each
4+4x Lateral
6x Ickey shuffle + jumps
6x Reverse ickey shuffle + backwards jumps
10x 3+3 Single leg hurdle jumps (Continuous)
5x10 Overhead press (25, 25, 25, 20, 20kg)
4x5 Front squat(40 warm-up, 50, 60, 70, 70kg)
Romanian deadlift - (60, 70, 75, 75kg) - grip is definitely the limiting factor
15 minutes of punching Sasha to finish
No time for stretching, had an exam to get to.
8 PM
Run 40:00 [3] 8.5 km (4:42 / km) +22m 4:39 / km
ahr:175 max:192
Just as I was about to leave for intervals, it started pissing it down. Decided to wait and see if it would stop (it didn't), and if the old railway line would be drier than the meadows (it wasn't).
Struggling tonight - R hip and glute were both very tight, twinging when I wanted to stride out. Almost definitely due to no stretching earlier.
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:29
2- 1.25km: 00:04:27
3- 1.25km: 00:04:28
4- 1.25km: 00:04:29
5- 1.25km: 00:04:26
~2.3km of warm up/down, forgot to start watch
Struggling tonight - R hip and glute were both very tight, twinging when I wanted to stride out. Almost definitely due to no stretching earlier.
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:29
2- 1.25km: 00:04:27
3- 1.25km: 00:04:28
4- 1.25km: 00:04:29
5- 1.25km: 00:04:26
~2.3km of warm up/down, forgot to start watch
Monday Dec 15, 2014 #
9 PM
Run 22:45 [3] 5.1 km (4:28 / km) +35m 4:19 / km
ahr:152 max:165
Quick blast around circuit, rather late to be running.
Saturday Dec 13, 2014 #
2 PM
Run 1:17:12 [3] 14.7 km (5:15 / km) +340m 4:42 / km
ahr:147 max:168
Around Corstorphine Hill
Friday Dec 12, 2014 #
Note
(rest day)
Thursday Dec 11, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.2kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16, 16, 18kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Squat jump
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Still slightly losing form on the later reps of 95. Circuit was unbelievably tough - squat jumps to start were absolutely killer.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 75, 85, 95, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16, 16, 18kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Squat jump
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Still slightly losing form on the later reps of 95. Circuit was unbelievably tough - squat jumps to start were absolutely killer.
5 PM
Run 49:32 [3] 9.74 km (5:05 / km) +86m 4:52 / km
ahr:138 max:150
Wet and wild.
Wednesday Dec 10, 2014 #
3 PM
Run 1:17:34 [3] 15.0 km (5:10 / km) +165m 4:54 / km
ahr:142 max:165
Bit damp, bit windy.
Tuesday Dec 9, 2014 #
Note
No gym. Exam in the morning :(
7 PM
Cycling 10:37 [2] 3.31 km (18.7 kph) +48m
ahr:139 max:168
Wind was at my back all the way to the meadows
Run 29:23 [4] 6.25 km (4:42 / km)
ahr:169 max:182
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:41
2- 1.25km: 00:04:37
3- 1.25km: 00:04:39
4- 1.25km: 00:04:43
4- 1.25km: 00:04:38
Dodged the rain, but not the wind - horrific headwind for the first 800m of each rep. Felt like I was barely moving, legs just had nothing in them.
1- 1.25km: 00:04:41
2- 1.25km: 00:04:37
3- 1.25km: 00:04:39
4- 1.25km: 00:04:43
4- 1.25km: 00:04:38
Dodged the rain, but not the wind - horrific headwind for the first 800m of each rep. Felt like I was barely moving, legs just had nothing in them.
Cycling 10:30 [3] 3.22 km (18.4 kph) +28m
ahr:131 max:152
Cycling home into the wind. Luckily all the hills are in the right direction.
Monday Dec 8, 2014 #
3 PM
Run 51:12 [2] 9.74 km (5:15 / km) +84m 5:02 / km
ahr:139 max:153
Bit gross outside.
Sunday Dec 7, 2014 #
10 AM
Run 3:54 [2] 0.59 km (6:37 / km) +34m 5:08 / km
ahr:129 max:145
Orienteering 13:32 [4] 3.09 km (4:23 / km) +7m 4:20 / km
ahr:170 max:186
Glasgow Parks race 1 - Springburn Park
Starting off with a 3km time trail, how exciting. Right hip/glute super tight, couldn't really stride out properly. Nav fine
Starting off with a 3km time trail, how exciting. Right hip/glute super tight, couldn't really stride out properly. Nav fine
Run 3:00 [2] 0.4 km (7:30 / km)
12 PM
Run 5:52 [2] 1.09 km (5:23 / km)
ahr:128 max:146
Attempted to stretch off some of the stiffness
Orienteering 14:25 [4] 3.31 km (4:21 / km) +14m 4:16 / km
ahr:172 max:188
Another 3km time trail. Still kinda tight.
Run 4:21 [2] 0.62 km (7:01 / km)
ahr:126 max:143
2 PM
Run 5 [2] 1.0 km (5 / km)
Orienteering 26:23 [4] 4.56 km (5:47 / km) +70m 5:22 / km
ahr:177 max:189
Not a time trail, and some actual orienteering! Unfortunately had forgotten how to orienteer, so immediately screwed up. Too focussed on catching up the Craig/Tam/Simon pack who were ~30 seconds in front starting, so cut across the field towards where they had headed. Didn't notice the first path, ignored the fact I was crossing a ditched continued way past the control and blew 40 seconds overshooting it. Doh.
Arnis had then caught and overtaken me, so I was kinda pissed. Running quite hard trying to catch back up the pack - could see glimpses of them ahead.
Passed Arnis and Simon to 5, then finally overtook Tam and Craig when they messed 7.
Leading the train through 8/9/10, then poor route to 11 meant Tam got in front - turned out the only way in through the light green crap was from the East.
Different route to Tam to 12, ran along the wall. Then for some reason as he was cutting up to it from the path, I thought he'd already got it, and plunged into the shite on the North side of the wall. Don't know what I was thinking, it was clearly on the South side, up on the spur. Totally ridiculous mistake, wasting 2 and a half minutes. That meant Tam, Arnis and Simon all got back infront, though I was still leading Craig, as he'd just been following me since 7.
Rest of the course was fine, but the others were too far away to catch.
Both errors due to paying attention to other people, stupid. Usually not a problem.
Arnis had then caught and overtaken me, so I was kinda pissed. Running quite hard trying to catch back up the pack - could see glimpses of them ahead.
Passed Arnis and Simon to 5, then finally overtook Tam and Craig when they messed 7.
Leading the train through 8/9/10, then poor route to 11 meant Tam got in front - turned out the only way in through the light green crap was from the East.
Different route to Tam to 12, ran along the wall. Then for some reason as he was cutting up to it from the path, I thought he'd already got it, and plunged into the shite on the North side of the wall. Don't know what I was thinking, it was clearly on the South side, up on the spur. Totally ridiculous mistake, wasting 2 and a half minutes. That meant Tam, Arnis and Simon all got back infront, though I was still leading Craig, as he'd just been following me since 7.
Rest of the course was fine, but the others were too far away to catch.
Both errors due to paying attention to other people, stupid. Usually not a problem.
Note
No warm down, preferred the idea of a dry warm car than jogging in the oncoming rain.
Saturday Dec 6, 2014 #
Note
(rest day)
Feeling better, one more rest day to kick it before Glasgow Parks.
Friday Dec 5, 2014 #
Note
(sick) (rest day)
Below the neck cough/sore breathing, so rest.
Thursday Dec 4, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:76.1kg
4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 85, 87.5, 90, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Not feeling it this morning. Chain came off on the way, so I was late (again). Crap at jumping, and had to bail out of the 5th rep on 95. Almost certainly due to not enough sleep over the past few days. Also 76kg?? Fat bastard.
All fours, spiderman, press up (with actual press up between each reach), elbow
5x Inch worm to hip drop
2x 10+10 Monster band walks
2x10 TRX row
2x 6+6 Single leg box squat
4x5 Pull ups
8x Med ball slams after sets (10kg)
4x5 Back squat (40 warm-up, 85, 87.5, 90, 95kg)
3x High box jumps after sets
3x10 Dumbbell bench press (16kg)
8x Supine med ball throw after sets (10kg)
Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump
Stretch and roll
Not feeling it this morning. Chain came off on the way, so I was late (again). Crap at jumping, and had to bail out of the 5th rep on 95. Almost certainly due to not enough sleep over the past few days. Also 76kg?? Fat bastard.
6 PM
Note
(sick)
I was going to go to the technical training this evening, but started developing tuberculosis or something as the day went on, so gave it a miss.
Wednesday Dec 3, 2014 #
3 PM
Run 1:23:12 [3] 14.8 km (5:37 / km) +340m 5:03 / km
ahr:144 max:167
Not keen for any exercise at all, but staggered out the house to Corstorphine Hill anyways. Feeling a bit rough.
Tuesday Dec 2, 2014 #
Strength and Conditioning 1:00:00 [0]
weight:74.8kg
4x Reach through exercises
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
10x Press ups
20x Crunches
4x5 Pull ups, 1st set wide
Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
2x 6 Hurdle jumps (Continuous)
2x 6+6 Lateral hurdle jumps (Continuous)
2x 6+6 Single leg hurdle jumps (Continuous)
2x 6+6 Lateral single leg hurdle jumps (Continuous)
4x10 Overhead press (20kg)
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
3x5 Back squat (50 warm-up, 75, 85, 95kg)
Still have a shout at 100 before Christmas
3x5 Benchpress (40 warm-up, 47.5, 50, 50kg)
3x5 Deadlift (50 warm-up, 70, 75, 80kg)
Stretching and rolling in My Gym. Full of punters since the CV gym is shut.
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
10x Press ups
20x Crunches
4x5 Pull ups, 1st set wide
Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle
2x 6 Hurdle jumps (Continuous)
2x 6+6 Lateral hurdle jumps (Continuous)
2x 6+6 Single leg hurdle jumps (Continuous)
2x 6+6 Lateral single leg hurdle jumps (Continuous)
4x10 Overhead press (20kg)
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
3x5 Back squat (50 warm-up, 75, 85, 95kg)
Still have a shout at 100 before Christmas
3x5 Benchpress (40 warm-up, 47.5, 50, 50kg)
3x5 Deadlift (50 warm-up, 70, 75, 80kg)
Stretching and rolling in My Gym. Full of punters since the CV gym is shut.
5 PM
Run 27:59 [2] 5.25 km (5:20 / km) +40m 5:08 / km
ahr:139 max:162
Running to the meadows for intervals, as I'd left bike in central area. Then met the others, and did a lap and some drills.
Run 29:25 [4] 6.94 km (4:14 / km)
ahr:173 max:188
EUOC intervals. Session was pot luck, distances drawn from a hat.
5x Reps, 90s rest. Running just behind Mark and Richard the whole time, nice to have people a similar pace for once.
1- 1.46km - 00:05:13 (3'35/km)
2- 1.65km - 00:06:01 (3'38/km)
3- 0.56km - 00:01:52 (3'21/km)
4- 1.08km - 00:03:51 (3'34/km)
5- 1.46km - 00:05:13 (3'35/km)
5x Reps, 90s rest. Running just behind Mark and Richard the whole time, nice to have people a similar pace for once.
1- 1.46km - 00:05:13 (3'35/km)
2- 1.65km - 00:06:01 (3'38/km)
3- 0.56km - 00:01:52 (3'21/km)
4- 1.08km - 00:03:51 (3'34/km)
5- 1.46km - 00:05:13 (3'35/km)
Cycling 10:32 [2] 3.31 km (18.9 kph) +14m
ahr:131 max:151
Cycle home
Monday Dec 1, 2014 #
1 PM
Cycling 55:32 [3] 23.66 km (25.6 kph) +70m
ahr:148 max:170
Felt like I was starting to get a cold, so I went for a cycle instead of a run. Variety is the spice of life etc etc, and I fancied a Korma, so the same route as previously, Noisia - Split the atom as music of choice.