Training Log Archive: Forest DemonIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
11 AM
Orienteering 46:16 [2] 6.33 km (7:19 / km) +91m 6:49 / km
ELO Festive Frolic.
30 control score course, the twist was that you had to remember a festive object at each control. No pens or anything cheaty, just pure brain power.
Obviously I was going for the win, but it turns out I can't run reasonably quickly and remember more than about 10 objects at the same time.
So I jogged round instead, no point getting some training in when there's chocolate to be won.
Tactics payed off, with a glorious 600/600 points and some delicious roses to take home
30 control score course, the twist was that you had to remember a festive object at each control. No pens or anything cheaty, just pure brain power.
Obviously I was going for the win, but it turns out I can't run reasonably quickly and remember more than about 10 objects at the same time.
So I jogged round instead, no point getting some training in when there's chocolate to be won.
Tactics payed off, with a glorious 600/600 points and some delicious roses to take home
Wednesday Dec 28, 2016 #
5 PM
Run 44:02 [2] 7.12 km (6:11 / km) +84m 5:50 / km
shoes: Waverider 19s
Nice and easy with Emily to the Seat, through the Bog, then back.
Tuesday Dec 27, 2016 #
11 AM
Cycling 2:00:33 [2] 53.2 km (26.5 kph) +560m
Out to Gladhouse in the sun, taking it nice and easy
Saturday Dec 24, 2016 #
5 PM
Run 35:18 [3] 7.1 km (4:58 / km) +75m 4:43 / km
Pre turkey-time run to build up an appetite. From the house to Princes St -> Queensferry Rd -> Ravelston Dykes then home along circuit route.
Probably ran this in the wrong direction though, big old headwind on the back straight
Probably ran this in the wrong direction though, big old headwind on the back straight
Thursday Dec 22, 2016 #
11 AM
Strength and Conditioning 1:30:00 [0]
Warm-up
3x10 Lat Pulldowns (9, 10, 11 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Was unsure about testing squat, knee was a bit sore this morning and I wasn't feeling super alive. But figured I'd just go for it.
2x8 (20, 40kg)
1x5 (70kg)
1x3 (90kg)
5x1 (100, 110, 120, 124, 126kg)
Attempted 130, but didn't get anywhere with it. Perhaps if I'd skipped 124, but I wasn't sure how heavy I could get. Possibly more theoretically in the tank, though happy enough. A good baseline at least, can sharpen up over the next few months.
3x10 Lat Pulldowns (9, 10, 11 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Was unsure about testing squat, knee was a bit sore this morning and I wasn't feeling super alive. But figured I'd just go for it.
2x8 (20, 40kg)
1x5 (70kg)
1x3 (90kg)
5x1 (100, 110, 120, 124, 126kg)
Attempted 130, but didn't get anywhere with it. Perhaps if I'd skipped 124, but I wasn't sure how heavy I could get. Possibly more theoretically in the tank, though happy enough. A good baseline at least, can sharpen up over the next few months.
C • 130 2
Tuesday Dec 20, 2016 #
11 AM
Strength and Conditioning 1:00:00 [0]
Warm-up
3x10 Lat Pulldowns (8, 9, 10 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Skipped out lifting, figured it was for the best.
3x10 Lat Pulldowns (8, 9, 10 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
Skipped out lifting, figured it was for the best.
Monday Dec 19, 2016 #
Note
Didn't do anything exercise wise today, apart from a bunch of stretching. Hips still tight
Sunday Dec 18, 2016 #
10 AM
Orienteering 1:20:59 [3] 10.82 km (7:29 / km) +322m 6:31 / km
Run from Kingussie up Creag Beagg, then some "downhill" o in Glen Gynack.
Chest a bit tight at first, and hip started giving me trouble again on the uphill. Loosened off after some down, but then my right hip got sore instead.
Bollocks! Lots of stretching needed
Chest a bit tight at first, and hip started giving me trouble again on the uphill. Loosened off after some down, but then my right hip got sore instead.
Bollocks! Lots of stretching needed
Saturday Dec 17, 2016 #
10 AM
Run 10:01 [2] 1.5 km (6:41 / km) +14m 6:23 / km
Jog avec drills
Orienteering 48:18 [3] 6.06 km (7:58 / km) +84m 7:27 / km
BASOC event at Achlean.
Struggling a bit with a really tight left hip, couldn't really get moving. Tried stretching it off a bit during the warm-up, but no dice.
Feel like my orienteering is a little rusty at the moment, really hesitant and indecisive on routechoice - clearly need to do some more route to Christmas.
Struggling a bit with a really tight left hip, couldn't really get moving. Tried stretching it off a bit during the warm-up, but no dice.
Feel like my orienteering is a little rusty at the moment, really hesitant and indecisive on routechoice - clearly need to do some more route to Christmas.
1 PM
Orienteering 33:00 [2] 4.0 km (8:15 / km) +93m 7:23 / km
SEDS Christmas Peg Relay at Uath Lochan.
This was a lot of fun, although lunch had not been long before, and it was pretty keen to revisit me.
Hip had loosened off, which was good at least
This was a lot of fun, although lunch had not been long before, and it was pretty keen to revisit me.
Hip had loosened off, which was good at least
Thursday Dec 15, 2016 #
10 AM
Strength and Conditioning 1:30:00 [0]
Tired again, though that was because of seeing the Midnight release of Rogue One... Would recommend.
Warm-up
3x10 Lat Pulldowns (9, 10, 10 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x8 Back Squat (40 warm-up, 70, 80, 90, 90kg)
4x8 Deadlift (70 warm-up, 100, 100, 100, 110kg)
Will probably do some 1RM tests next week before switching to Heavy Squat/Light Deadlift and Light Squat/Heavy Deadlift days, because I feel like the volume in the squats is taking its toll on the DLs
Warm-up
3x10 Lat Pulldowns (9, 10, 10 plates)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x8 Back Squat (40 warm-up, 70, 80, 90, 90kg)
4x8 Deadlift (70 warm-up, 100, 100, 100, 110kg)
Will probably do some 1RM tests next week before switching to Heavy Squat/Light Deadlift and Light Squat/Heavy Deadlift days, because I feel like the volume in the squats is taking its toll on the DLs
Wednesday Dec 14, 2016 #
5 PM
Run 22:43 [3] 4.97 km (4:34 / km) +85m 4:13 / km
shoes: Waverider 19s
The trouble with lacking the disciple in getting out the house is that it doesn't leave you much time to do any proper exercise.
Quick trot around my circuit in the rain was all I could manage, though it felt surprisingly good considering.
Quick trot around my circuit in the rain was all I could manage, though it felt surprisingly good considering.
Tuesday Dec 13, 2016 #
11 AM
Strength and Conditioning 1:30:00 [0]
Pretty rubbish sleep, so feeling a bit run down, as well as getting to the gym a bit late.
Warm-up
3x10 Lat Pulldowns (45.5, 50, 54.5 kg)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x8 Back Squat (40 warm-up, 70, 80, 80kg)
3x8 Deadlift (70 warm-up, 90, 100, 100kg)
Tough today. Everything felt rather heavier than it should have, even on the warm-ups
Warm-up
3x10 Lat Pulldowns (45.5, 50, 54.5 kg)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x8 Back Squat (40 warm-up, 70, 80, 80kg)
3x8 Deadlift (70 warm-up, 90, 100, 100kg)
Tough today. Everything felt rather heavier than it should have, even on the warm-ups
Monday Dec 12, 2016 #
5 PM
Run 40:17 [3] 8.11 km (4:58 / km) +28m 4:53 / km
shoes: Waverider 19s
I'd call this a recovery run, but that implies prior exercise to be recovering from
Out along a wet and busy Old Railway Line till I got to the edge of Pilton, then turned around and plodded home.
Exciting stuff.
Out along a wet and busy Old Railway Line till I got to the edge of Pilton, then turned around and plodded home.
Exciting stuff.