Training Log Archive: Forest DemonIn the 31 days ending Oct 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 | |||||||||||||||
Tuesday Oct 31, 2017 #
1 PM
Strength and Conditioning 1:00:00 [0]
Gymming with Rona
Limber 11
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x5 Back squat (20, 40, 60 warm-up, 80, 82, 84, 86kg)
3x5 Deadlift (60 warm-up, 100, 100, 100kg)
3x5+5 Dumbbell Bulgarian Squat (22+22kg)
Limber 11
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x5 Back squat (20, 40, 60 warm-up, 80, 82, 84, 86kg)
3x5 Deadlift (60 warm-up, 100, 100, 100kg)
3x5+5 Dumbbell Bulgarian Squat (22+22kg)
6 PM
Run 24:19 [3] 4.97 km (4:54 / km) +50m 4:40 / km
shoes: Waverider 19s
I'd planned on doing intervals, but the insta-doms were real and a very brief localised rain shower on the house was enough to put me off.
Then I felt a bit guilty, so I got out for a jaunt around the standard circuit - only backwards, to keep things fresh and exciting.
A fox got into the Halloween spirit and gave me a proper spook, right at the darkest bit of the run. Very spoopy stuff
Then I felt a bit guilty, so I got out for a jaunt around the standard circuit - only backwards, to keep things fresh and exciting.
A fox got into the Halloween spirit and gave me a proper spook, right at the darkest bit of the run. Very spoopy stuff
Sunday Oct 29, 2017 #
2 PM
Cycling 45:00 [2]
At the Glasgow velodrome for Ronnie's surprise birthday party, which he wasn't at in the end.
But did a fair few laps, and got up to the top and stuff.
Would've liked to have done a fast as possible lap at some point, but we never got the chance.
Plus not used to a cadence that high, might've liked a bigger ratio! But was fun :)
But did a fair few laps, and got up to the top and stuff.
Would've liked to have done a fast as possible lap at some point, but we never got the chance.
Plus not used to a cadence that high, might've liked a bigger ratio! But was fun :)
Thursday Oct 26, 2017 #
7 PM
Orienteering 40:28 [3] 5.6 km (7:14 / km) +260m 5:52 / km
shoes: Mudroc 290s
FwtN #2 - Blackford Hill
Sasha planned a pretty fun course, much more enjoyable than I feared. Quite dry underfoot too, so it was very pleasant and I only slid down one hill on my bum.
Taking it easy just to see how the knee was; alles gut, which is nice. Distance and climb from Condes: managed to forget my watch
Sasha planned a pretty fun course, much more enjoyable than I feared. Quite dry underfoot too, so it was very pleasant and I only slid down one hill on my bum.
Taking it easy just to see how the knee was; alles gut, which is nice. Distance and climb from Condes: managed to forget my watch
Monday Oct 23, 2017 #
Note
Didn't leave the house on Sunday nor Monday and sat around on my bum for the most part, with a tiny bit of stretching.
Seems to have done the trick, because the knee feels pretty much better - calf not so tight anymore
Seems to have done the trick, because the knee feels pretty much better - calf not so tight anymore
Saturday Oct 21, 2017 #
10 AM
Run 1:30:00 [0] 7.0 km (12:51 / km) +150m 11:37 / km
Putting out and taking in controls/the finish etc etc for my Holyrood local event.
Knee was a 4/10 on the pain scale before the day started, and by the end it was a solid 7 or 8, with stabbing pains every time I took a step. Was especially bad on the downhills.
Knee was a 4/10 on the pain scale before the day started, and by the end it was a solid 7 or 8, with stabbing pains every time I took a step. Was especially bad on the downhills.
Thursday Oct 19, 2017 #
Note
Paid the price for "all" my road running and lack of stretching.
To be fair though, haven't done 4 days in a row since the 6 days, even if they weren't very hardcore.
Got an aching pain inside my right knee after my standard lunchtime wander, which didn't fade after not walking on it all afternoon.
Right calf turns out to be massively tighter than the left, which is probably the cause. Some stretching and rolling is needed it seems...
To be fair though, haven't done 4 days in a row since the 6 days, even if they weren't very hardcore.
Got an aching pain inside my right knee after my standard lunchtime wander, which didn't fade after not walking on it all afternoon.
Right calf turns out to be massively tighter than the left, which is probably the cause. Some stretching and rolling is needed it seems...
Wednesday Oct 18, 2017 #
6 PM
Run 49:32 [3] 10.1 km (4:54 / km) +100m 4:40 / km
shoes: Waverider 19s
A loop on the roads round Corstorphine.
Pace felt kind of hard, but still comfortable enough. Hardly Comfortable let's say.
Pace felt kind of hard, but still comfortable enough. Hardly Comfortable let's say.
Tuesday Oct 17, 2017 #
7 PM
Run 25:57 [3] 4.97 km (5:13 / km) +50m 4:58 / km
shoes: Waverider 19s
Standard solo circuit, tired
Monday Oct 16, 2017 #
8 AM
Run 32:35 [2] 5.76 km (5:39 / km) +85m 5:16 / km
shoes: Waverider 19s
With Emily, up to the Koekelberg Basilica and back, which was pretty neat.
Less time to meander today, was feeling the call of nature pretty strongly
Less time to meander today, was feeling the call of nature pretty strongly
Sunday Oct 15, 2017 #
10 AM
Run 56:30 [2] 9.52 km (5:56 / km) +180m 5:25 / km
shoes: Waverider 19s
Tour de Brussels with my favourite running partner, seeing all the sights.
Saw the Saint Michael Cathedral, the European Parliament, the Cinquantenaire Museum toilets, the Triumphal Arch, the Grand Mosque, the European Commission and rounded it off with a visit to some botanic gardens and some turtles.
Great stuff, and gorgeous weather to boot.
Saw the Saint Michael Cathedral, the European Parliament, the Cinquantenaire Museum toilets, the Triumphal Arch, the Grand Mosque, the European Commission and rounded it off with a visit to some botanic gardens and some turtles.
Great stuff, and gorgeous weather to boot.
Thursday Oct 12, 2017 #
7 PM
Orienteering 36:29 [3] 7.06 km (5:10 / km) +190m 4:33 / km
shoes: Waverider 19s
FwtN #1 - Edinburgh City
Fun little course planned by Mikey. Was sort of running mainly on local knowledge, and fluked my way into some good routechoices by accident.
Started way too hard and paid the price a bit later on, but it was a good time nonetheless.
Fun little course planned by Mikey. Was sort of running mainly on local knowledge, and fluked my way into some good routechoices by accident.
Started way too hard and paid the price a bit later on, but it was a good time nonetheless.
Monday Oct 9, 2017 #
3 PM
Strength and Conditioning 45:00 [0]
Gym with Calum and Stephen, though Stephen had to leave before he pooed himself
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x5 Pull ups
Went downstairs, but it was stupid busy everywhere - maybe I should just forget trying to do a gym in the afternoon.
Did some core instead
Circuit Session: 2 sets of 30 seconds on, 15 seconds gap
Windscreen wipers
Leg raises
Ankle touches (2nd set only)
Plank
Side plank
Other side plank
Dead bugs
Russian twist (8kg)
Bicycle crunches
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x5 Pull ups
Went downstairs, but it was stupid busy everywhere - maybe I should just forget trying to do a gym in the afternoon.
Did some core instead
Circuit Session: 2 sets of 30 seconds on, 15 seconds gap
Windscreen wipers
Leg raises
Ankle touches (2nd set only)
Plank
Side plank
Other side plank
Dead bugs
Russian twist (8kg)
Bicycle crunches
Sunday Oct 8, 2017 #
10 AM
Run 1:58:52 [3] 19.54 km (6:05 / km) +750m 5:06 / km
shoes: Mudroc 290s
With Tam and Calum in the Pentlands, doing some skyline spectating. Same route as a few weeks ago, started at Harlaw, up Red Road and along the ridge, off Turnhouse and up Maiden's Cleugh back to Harlaw.
Great day for it, absolutely cracking weather. Tam was kicking our arses, so I tried to slow him down by giving him the bumbag, but it didn't make any difference. Did some skyline heckling/encouraging on Carnethy, and then a bit more on Bell's Hill, though we gave up waiting for Mikey on the latter and headed home.
Great day for it, absolutely cracking weather. Tam was kicking our arses, so I tried to slow him down by giving him the bumbag, but it didn't make any difference. Did some skyline heckling/encouraging on Carnethy, and then a bit more on Bell's Hill, though we gave up waiting for Mikey on the latter and headed home.
Thursday Oct 5, 2017 #
6 AM
Strength and Conditioning 1:00:00 [0]
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
3x5 Back squat (20, 40, 60 warm-up, 80, 80, 84kg)
3x5 Deadlift (70 warm-up, 100, 100, 100kg)
3x5+5 Dumbbell Bulgarian Squat (24+24kg)
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
3x5 Back squat (20, 40, 60 warm-up, 80, 80, 84kg)
3x5 Deadlift (70 warm-up, 100, 100, 100kg)
3x5+5 Dumbbell Bulgarian Squat (24+24kg)
Monday Oct 2, 2017 #
4 PM
Strength and Conditioning 1:00:00 [0]
Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x5 Deadlift (60, 70 warm-up, 100, 100, 110, 110kg)
Ridiculously busy in the vaults, so just did what I could then got out of there - will go earlier next week
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
4x5 Deadlift (60, 70 warm-up, 100, 100, 110, 110kg)
Ridiculously busy in the vaults, so just did what I could then got out of there - will go earlier next week
Sunday Oct 1, 2017 #
12 PM
Orienteering 1:05:51 [3] 7.15 km (9:13 / km) +270m 7:45 / km
STAG's 35th Anniversary Event - Grandtully
Tired legs and a bit grotty out there, I never really got going until after 12. Then binned 2 1/2 minutes to 15 which cemented a mediocre run.
Relatively interesting map I guess? Will decide if it was actually a good area or not in 2019
Tired legs and a bit grotty out there, I never really got going until after 12. Then binned 2 1/2 minutes to 15 which cemented a mediocre run.
Relatively interesting map I guess? Will decide if it was actually a good area or not in 2019