Training Log Archive: Forest DemonIn the 31 days ending Mar 31, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||
Thursday Mar 17, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
Avec Clem, Rona and Laura. Calum the drunkard was a no-show, but he did at least let us know at 4 in the morning he wouldn't make it
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)
3x3 Back squat (50, 70 warm-up, 110, 114, 120kg)
3x3 Deadlift (70, 100 warm-up, 120, 130, 140kg)
3x8 Dumbbell benchpress (24, 26, 26kg DB)
Circuit Session: 30 seconds on, 10 seconds gap
Suitcase crunches
Single arm v-sit things
Other arm
Dead bugs
Toe touches
One arm elbow to knee things
Other arm
Sit-ups
90s plank
Stretch and roll in My gym
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)
3x3 Back squat (50, 70 warm-up, 110, 114, 120kg)
3x3 Deadlift (70, 100 warm-up, 120, 130, 140kg)
3x8 Dumbbell benchpress (24, 26, 26kg DB)
Circuit Session: 30 seconds on, 10 seconds gap
Suitcase crunches
Single arm v-sit things
Other arm
Dead bugs
Toe touches
One arm elbow to knee things
Other arm
Sit-ups
90s plank
Stretch and roll in My gym
Wednesday Mar 16, 2016 #
Run 1:00:54 [3] 11.6 km (5:15 / km) +230m 4:47 / km
Gimme a D!
Gimme an O!
Gimme an M!
Gimme an S!
Gimme an O!
Gimme an M!
Gimme an S!
Tuesday Mar 15, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
Avec Clem, Calum, Rona and Laura
Standard warm-up
3x5 Ultra mega 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 Front squat (50 warm-up, 70, 74, 80kg)
3x5 Deadlift (70 warm-up, 110, 120, 130kg)
3x8 Dumbbell benchpress (24, 26, 26kg 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
Standard warm-up
3x5 Ultra mega 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 Front squat (50 warm-up, 70, 74, 80kg)
3x5 Deadlift (70 warm-up, 110, 120, 130kg)
3x8 Dumbbell benchpress (24, 26, 26kg 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
6 PM
Cycling 10:00 [2] 2.0 km (12.0 kph)
To the edge of killing fields, only I forgot to start my watch, so some arbitrary time and distance.
Run 47:28 [4] 6.5 km (7:18 / km) +406m 5:34 / km
EUOC Hill reps up Salisbury crags, plus some jogging to and from bike
6x3 minutes [3 mins]
Legs were complaining quite a lot about the deadlifts this morning. Overcooked the first rep at bit, and so died a death on the 4th. Was pretty much ready to throw in the towel, but persuaded into a 5th, which meant the 6th was compulsory.
Glad to get it done, and getting further than I was a month ago despite a hilarious lack of training in general
6x3 minutes [3 mins]
Legs were complaining quite a lot about the deadlifts this morning. Overcooked the first rep at bit, and so died a death on the 4th. Was pretty much ready to throw in the towel, but persuaded into a 5th, which meant the 6th was compulsory.
Glad to get it done, and getting further than I was a month ago despite a hilarious lack of training in general
Cycling 7:42 [2] 1.6 km (12.5 kph) +50m
Desperately attempting to stop my legs falling off while attempting to reach the sanctuary of the pub
Monday Mar 14, 2016 #
5 PM
Run 30:38 [3] 6.7 km (4:34 / km) +70m 4:21 / km
Pretty much every muscle below the waist hurt, so I wasn't too keen on going for longer. Went relatively fast so I could stop running sooner...
Sunday Mar 13, 2016 #
12 PM
Orienteering 56:57 [4] 9.02 km (6:19 / km) +308m 5:24 / km
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
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
Saturday Mar 12, 2016 #
12 PM
Run 59:39 [3] 8.36 km (7:08 / km) +350m 5:54 / km
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!
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!
Thursday Mar 10, 2016 #
10 AM
Strength and Conditioning 1:30:00 [0]
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
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
6 PM
Run 37:43 [3] 7.96 km (4:44 / km) +74m 4:32 / km
Quick run from the house around circuit and the old railway
Wednesday Mar 9, 2016 #
11 AM
Run 44:32 [3] 8.7 km (5:07 / km) +125m 4:47 / km
Went for a morning meander along the old railway
Tuesday Mar 8, 2016 #
8 AM
Strength and Conditioning 1:30:00 [0]
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
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
Monday Mar 7, 2016 #
Note
Busy travelling all day, no time for anything. Did a bit of wandering around various parks/nature reserves. Probably not ill anymore
Sunday Mar 6, 2016 #
11 AM
Run 20:23 [2] 2.81 km (7:15 / km) +126m 5:56 / km
Up to the start
Orienteering 1:23:26 [3] 11.02 km (7:34 / km) +371m 6:29 / km
(sick)
Welsh championships long race, M21
Feeling better than yesterday, though my legs had nothing to give on the ups. Bit of a bummer really, because there was an awful lot of up.
Not very tricky, though did get plenty of contouring practice. Pretty much straight is great on everything, though a couple of delicious bananas in there.
Nice area though, super runnable forest and relatively interesting. Could see for miles, hence not too tricky... Would be ace at night though
Feeling better than yesterday, though my legs had nothing to give on the ups. Bit of a bummer really, because there was an awful lot of up.
Not very tricky, though did get plenty of contouring practice. Pretty much straight is great on everything, though a couple of delicious bananas in there.
Nice area though, super runnable forest and relatively interesting. Could see for miles, hence not too tricky... Would be ace at night though
Run 8:37 [2] 1.6 km (5:23 / km)
Back down from the finish
Saturday Mar 5, 2016 #
11 AM
Run 8:23 [2] 1.19 km (7:03 / km) +63m 5:34 / km
To the start
Orienteering 27:40 [3] 4.46 km (6:12 / km) +98m 5:35 / km
(sick)
Still ill. Decided to run in my jacket and hat cause I was utterly freezing, no ragrets
Started a minute behind Rona, so didn't do any navigation till I caught her at 3, then didn't do any navigation for the rest of the course anyway because it was a piece of piss.
Only losing time on account of feeling like absolute arse, especially on the hills. Still relatively enjoyed myself though
Started a minute behind Rona, so didn't do any navigation till I caught her at 3, then didn't do any navigation for the rest of the course anyway because it was a piece of piss.
Only losing time on account of feeling like absolute arse, especially on the hills. Still relatively enjoyed myself though
Run 5:37 [2] 0.72 km (7:48 / km)
To download
Friday Mar 4, 2016 #
Note
(sick)
Meandered up Hergest Ridge, more of the Offa's Dyke route.
Saw a dying horse in its death throes, though it turned out to have just lain down in a dip and got stuck like an idiot. Managed to stand up eventually, but only once Rona was in the middle of a phone call to the RSPCA, lols
Saw a dying horse in its death throes, though it turned out to have just lain down in a dip and got stuck like an idiot. Managed to stand up eventually, but only once Rona was in the middle of a phone call to the RSPCA, lols
Thursday Mar 3, 2016 #
Note
(sick)
Wandered up the Black Mountain along the Offa's Dyke path, which was the sum total of exercise today
Wednesday Mar 2, 2016 #
Note
(sick) (rest day)
Bollocks, got ill anyways.
Nothing today bar a walk in all the waterproofs I own, nice of Wales to put on nice weather for us
Nothing today bar a walk in all the waterproofs I own, nice of Wales to put on nice weather for us
Tuesday Mar 1, 2016 #
Note
(rest day)
No time for anything, spent all day doing tourismo round Bristol, and the weather crapped out once we were home.
Slight tickle in the throat, so playing it safe anyway
Slight tickle in the throat, so playing it safe anyway