Training Log Archive: Forest DemonIn the 31 days ending Jan 31, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | Tu | ||||||||||||||
Monday Jan 30, 2017 #
1 PM
Cycling 1:13:15 [2] 31.12 km (25.5 kph) +344m
(sick)
With Bradley Willins.
Plan was to head out to Gladhouse, but got a puncture just past Auchendinny which was pretty annoying. Possibly for the best though, was breathing out my arse on the climbs out.
Swapped out the inner tubes and just spun my way back home.
Plan was to head out to Gladhouse, but got a puncture just past Auchendinny which was pretty annoying. Possibly for the best though, was breathing out my arse on the climbs out.
Swapped out the inner tubes and just spun my way back home.
Monday Jan 23, 2017 #
Note
(injured) (sick) (rest day)
Hip sore to walk on, cold also finally developed nicely.
Triple day, nice
Triple day, nice
Sunday Jan 22, 2017 #
11 AM
Run 1:09:55 [2] 4.42 km (15:49 / km) +126m 13:51 / km
(injured)
Hip only got worse after the ceilidh, any attempt to lift my knee about a few inches was sore. So bailed out of the Brown, and did the Short Green with Emily navigating instead.
Limped around after her, luckily she kept slowing down to work out where she was going.
Only had to show her where we were once, result!
Pretty fun little course too, all on Whinny Hill which made it the best Short Green I've ever ran
Limped around after her, luckily she kept slowing down to work out where she was going.
Only had to show her where we were once, result!
Pretty fun little course too, all on Whinny Hill which made it the best Short Green I've ever ran
Saturday Jan 21, 2017 #
12 PM
Orienteering 1:07:08 [3] 14.0 km (4:48 / km) +230m 4:26 / km
SOUL 1, Edinburgh
Distance and climb approx from Mapometer, didn't find GPS till in Dumbiedykes.
This was average.
Knee sore on the downhill, hip tight enough to be sore on the ups. About fine on the flat, asides from a cold brewing in the chest.
Not great technically, being a bit of an eejit in the bits I didn't know, going on autopilot for the rest.
Still, it was alright and I still beat Craig (lol)
Distance and climb approx from Mapometer, didn't find GPS till in Dumbiedykes.
This was average.
Knee sore on the downhill, hip tight enough to be sore on the ups. About fine on the flat, asides from a cold brewing in the chest.
Not great technically, being a bit of an eejit in the bits I didn't know, going on autopilot for the rest.
Still, it was alright and I still beat Craig (lol)
Friday Jan 20, 2017 #
7 PM
Orienteering 26:53 [3] 5.17 km (5:12 / km) +56m 4:56 / km
FwtN #6 - King's Buildings
Small potter round KB, just going through the motions. Not too complex, know it a bit well by now.
Knee aching a bit still.
Small potter round KB, just going through the motions. Not too complex, know it a bit well by now.
Knee aching a bit still.
Thursday Jan 19, 2017 #
Note
Knee's still bruised, more sore today than yesterday, presumably from all the wandering about last night.
Twinges when cycling, so decided not to cycle and won't do anything till the weekend when I can wreck it with 3 days of racing
Twinges when cycling, so decided not to cycle and won't do anything till the weekend when I can wreck it with 3 days of racing
Tuesday Jan 17, 2017 #
4 PM
Run 13:12 [1] 2.43 km (5:26 / km) +15m 5:16 / km
shoes: Waverider 19s
Thought my knee was alright for a run, didn't feel too bad this morning.
So set out on a jog, but it was a bit sore so I bailed out and turned around. Bollocks!
Probably cycle tomorrow/Thursday to get it sorted for Big Weekend
So set out on a jog, but it was a bit sore so I bailed out and turned around. Bollocks!
Probably cycle tomorrow/Thursday to get it sorted for Big Weekend
Saturday Jan 14, 2017 #
11 AM
Orienteering 40:24 [2] 4.1 km (9:51 / km) +42m 9:22 / km
Christmas tree o-course in Loch Vaa
Again some very nice orienteering, lovely snowy forest.
Knee super swollen, and sore to run on, but I couldn't not get out in it.
Forgot my shoes, so borrowed Sasha's icebugs which were actually pretty great, better than my x-talons
Again some very nice orienteering, lovely snowy forest.
Knee super swollen, and sore to run on, but I couldn't not get out in it.
Forgot my shoes, so borrowed Sasha's icebugs which were actually pretty great, better than my x-talons
Friday Jan 13, 2017 #
2 PM
Orienteering 29:54 [2] 3.3 km (9:04 / km) +63m 8:16 / km
A teeny bit of orienteering in Uath Lochan.
Nice and snowy, it was great.
All the pretty snow was hiding a rock which I promptly fell over and twatted my knee.
Limped home, knee's super stiff now
Nice and snowy, it was great.
All the pretty snow was hiding a rock which I promptly fell over and twatted my knee.
Limped home, knee's super stiff now
Thursday Jan 12, 2017 #
10 AM
Strength and Conditioning 1:30:00 [0]
Avec Emily
Standard warm up
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
3x10 Lat Pulldowns (6 warm-up, 9, 10, 11 plates)
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Romanian Deadlift (50 warm-up, 100, 120, 120kg)
Standard warm up
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
3x10 Lat Pulldowns (6 warm-up, 9, 10, 11 plates)
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Romanian Deadlift (50 warm-up, 100, 120, 120kg)
Wednesday Jan 11, 2017 #
3 PM
Run 36:15 [3] 7.06 km (5:08 / km) +90m 4:50 / km
shoes: Waverider 19s
Getting nice and soggy in the sleet. Fun stuff.
Tuesday Jan 10, 2017 #
9 AM
Strength and Conditioning 1:30:00 [0]
With Emily, super tired during the warm up
Standard warm up
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
3x10 Lat Pulldowns (8, 9, 10 plates)
Platforms with racks all full, so I just did deadlift. Which meant no squats after, but not too fussed
3x5 Deadlift (60 warm-up, 100, 110, 120kg)
Did a cheeky 140 for 1, but could definitely have managed more. Pretty much confirms my theory that the heavier squats before deadlift was affecting the lift, so I'll probably mix up the session a little
Standard warm up
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
3x10 Lat Pulldowns (8, 9, 10 plates)
Platforms with racks all full, so I just did deadlift. Which meant no squats after, but not too fussed
3x5 Deadlift (60 warm-up, 100, 110, 120kg)
Did a cheeky 140 for 1, but could definitely have managed more. Pretty much confirms my theory that the heavier squats before deadlift was affecting the lift, so I'll probably mix up the session a little
3 PM
Run 23:54 [3] 4.98 km (4:48 / km) +60m 4:32 / km
shoes: Waverider 19s
Managed to do yet another run in the daylight, pretty shocked
#NewYearNewMe
Timed it to perfection against the end of the school day, so lots of child congestion
#NewYearNewMe
Timed it to perfection against the end of the school day, so lots of child congestion
Friday Jan 6, 2017 #
1 PM
Run 43:26 [2] 8.4 km (5:10 / km) +35m 5:04 / km
shoes: Waverider 19s
Did a bit of yogging
Wednesday Jan 4, 2017 #
10 AM
Strength and Conditioning 1:30:00 [0]
With Richard, Emily and Rona
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
6+6 Single-leg Box Squats
5x Inchworm
2 lengths Spiderman Crawl
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x10 Lat Pulldowns (55, 55, 65kg)
I would have done weights, but all the platforms were full, and Richard is far too much of a giant to share a rack with. Contented myself with being a wise barbell sensei
3x8 Benchpress (20 warm-up, 50, 50, 60kg)
4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
6+6 Single-leg Box Squats
5x Inchworm
2 lengths Spiderman Crawl
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x10 Lat Pulldowns (55, 55, 65kg)
I would have done weights, but all the platforms were full, and Richard is far too much of a giant to share a rack with. Contented myself with being a wise barbell sensei
3x8 Benchpress (20 warm-up, 50, 50, 60kg)
Monday Jan 2, 2017 #
11 AM
Orienteering 50:06 [3] 7.62 km (6:34 / km) +56m 6:21 / km
ESOC Hair of the Dog at Covenanters Wood.
50 min Score with a twist to make use of the small area:
- You get asigned a control to put out and collect in
- Controls only score if found in ascending order
- You have to collect 4 scrabble tiles which were found at controls and then make as many words as you can
Description stolen from RickyP.
I was going for another festive win over Richard, so obviously I was taking it mega seriously. Quickly realised it'd be nearly impossible to get all the controls, so skipped the dog legs and got as many as I could manage.
Devastatingly was 6 seconds late, costing me 10 points, but my superior word skills netted me yet another spectacular festive event victory.
50 min Score with a twist to make use of the small area:
- You get asigned a control to put out and collect in
- Controls only score if found in ascending order
- You have to collect 4 scrabble tiles which were found at controls and then make as many words as you can
Description stolen from RickyP.
I was going for another festive win over Richard, so obviously I was taking it mega seriously. Quickly realised it'd be nearly impossible to get all the controls, so skipped the dog legs and got as many as I could manage.
Devastatingly was 6 seconds late, costing me 10 points, but my superior word skills netted me yet another spectacular festive event victory.