Training Log Archive: Forest DemonIn the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
Run 3:16:08 [4] 18.22 km (10:46 / km) +1653m 7:24 / km
ahr:145 max:168
Bit of an epic.
From Kinlochmore up the valley to Am Bodach. Just over 1000m of solid ascent, calves absolutely screaming on the way up, falling behind the others fairly significantly. Never been so glad to hit a windy, cloudy ridge, just for a slight rest from the up.
Down from Am Bodach heading for Stob Coire a' Chairn. Halfway down, the sleet started coming across, so jackets on. Up to the top, then headed for An Garbhanach and An Gearanach. Cloud cleared for a few seconds, amazing views across the Mamores.
Back to the col between An Garbhanach and Stob Coire a' Chairn, contoured round to the East then headed up the final hill of the day, Na Gruagaichean. Wind really made itself felt here, luckily not in the face.
Then back down to the col, before descending all the way back to the car park.
I can keep up down the hills, just not up them.
From Kinlochmore up the valley to Am Bodach. Just over 1000m of solid ascent, calves absolutely screaming on the way up, falling behind the others fairly significantly. Never been so glad to hit a windy, cloudy ridge, just for a slight rest from the up.
Down from Am Bodach heading for Stob Coire a' Chairn. Halfway down, the sleet started coming across, so jackets on. Up to the top, then headed for An Garbhanach and An Gearanach. Cloud cleared for a few seconds, amazing views across the Mamores.
Back to the col between An Garbhanach and Stob Coire a' Chairn, contoured round to the East then headed up the final hill of the day, Na Gruagaichean. Wind really made itself felt here, luckily not in the face.
Then back down to the col, before descending all the way back to the car park.
I can keep up down the hills, just not up them.
Saturday Nov 1, 2014 #
10 AM
Orienteering 1:47:38 [4] 13.7 km (7:51 / km) +539m 6:34 / km
ahr:151 max:178
Orienteering Hill Reps
A handy guide to repeat this session at home:
Step 1: Find 5 people who are significantly faster up hills than you
Step 2: Find a marshy hill to orienteer on
Step 3: Run up the hill for 7 - 10 minutes, slowly falling behind the other 5
Step 4: Cut off the rep early to end up just behind the others as you pretend to orienteer back down the hill
Step 5: Reach the bottom of the hill, and have a much shorter rest than the others, who finished way before you
Step 6: Wish you were faster at running up hills
Step 7: Repeat steps 3-6 another 5 times
Bloody good session though.
A handy guide to repeat this session at home:
Step 1: Find 5 people who are significantly faster up hills than you
Step 2: Find a marshy hill to orienteer on
Step 3: Run up the hill for 7 - 10 minutes, slowly falling behind the other 5
Step 4: Cut off the rep early to end up just behind the others as you pretend to orienteer back down the hill
Step 5: Reach the bottom of the hill, and have a much shorter rest than the others, who finished way before you
Step 6: Wish you were faster at running up hills
Step 7: Repeat steps 3-6 another 5 times
Bloody good session though.
3 PM
Run 14:59 [2] 2.83 km (5:18 / km)
ahr:141 max:164
Run down the river from the Youth Hostel to the afternoon's training, having napped off the tiredness from morning session.
Orienteering 33:51 [3] 4.54 km (7:27 / km) +28m 7:14 / km
ahr:151 max:165
Middle course planned by Murray around a marshy moraine. Map pretty suspect in places, unmarked hills and boulders all over the shop, though it was 13 years old. Good training, even if it was a proper slog through the marsh.
Run 12:16 [2] 2.09 km (5:52 / km) +21m 5:35 / km
ahr:133 max:141
Back to the Youth Hostel, just started pissing down towards the end. Got lucky with the weather judging by the forecast, barely got wet all day... At least, from the knees up.
Friday Oct 31, 2014 #
Note
Sidestepping the issue of Halloween costumes by going on the SEDS weekend instead. Driving up to Fort William.
Thursday Oct 30, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:75.9kg
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
2x 6+6 Single leg box squat
2x 10+10 Single leg bridge, foot by knee
2x 10+10 Single leg bridge, heel by shin
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
3x5 Pull ups
5x Med ball slam after each set (7, 10, 7kg)
3x5 Back squat (40 warm-up, 70, 80, 90kg)
3x Standing box jump between sets (Middle box with 15 and 20 disc ontop)
3x8 Deadlifts (40, 50, 60kg)
3x10 Dumbbell curl and press (9, 9, 9kg)
3x40s each: Plank, R side plank, L side plank (no rest)
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
2x 6+6 Single leg box squat
2x 10+10 Single leg bridge, foot by knee
2x 10+10 Single leg bridge, heel by shin
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
3x5 Pull ups
5x Med ball slam after each set (7, 10, 7kg)
3x5 Back squat (40 warm-up, 70, 80, 90kg)
3x Standing box jump between sets (Middle box with 15 and 20 disc ontop)
3x8 Deadlifts (40, 50, 60kg)
3x10 Dumbbell curl and press (9, 9, 9kg)
3x40s each: Plank, R side plank, L side plank (no rest)
7 PM
Run 17:26 [2] 3.23 km (5:24 / km) +67m 4:53 / km
ahr:133 max:149
To FwtN start from home.
....
Then back home to get my dibber, then back to FwtN start.
....
Then back home to get my dibber, then back to FwtN start.
Orienteering 39:53 [3] 7.6 km (5:15 / km) +71m 5:01 / km
ahr:147 max:174
FwtN in Dean Village, planned by Mark.
Started off in the fun village, then long legs around the edge of the map. In Mark's defence, he didn't know how to use Condes to make a double sided map.
Though the blatant armchair planning is a poor show ;)
Quite slow going, hamstrings very tight/DOMSy from this week in the gym.
Most routes alright, I think, and avoided the locked gate in the Gallery of Modern Art thanks to local knowledge.
Knackered.
Started off in the fun village, then long legs around the edge of the map. In Mark's defence, he didn't know how to use Condes to make a double sided map.
Though the blatant armchair planning is a poor show ;)
Quite slow going, hamstrings very tight/DOMSy from this week in the gym.
Most routes alright, I think, and avoided the locked gate in the Gallery of Modern Art thanks to local knowledge.
Knackered.
Run 6:59 [2] 1.07 km (6:32 / km) +42m 5:27 / km
ahr:125 max:136
Back home.
Wednesday Oct 29, 2014 #
4 PM
Run 1:14:39 [3] 13.7 km (5:27 / km) +305m 4:54 / km
ahr:144 max:165
Didn't fancy the look of the long run - too much tarmac - so decided to go on the trails on Corstorphine Hill instead. Though I may have missed out on a good session, apparently Sophie was cracking the whip!
Round the start of my circuit till the junction at Mary Erskine, then straight on, up by Murrayfield golf course onto the hill. Looped down the steep stairs and up the hill to the quarry twice, then back over the top and down by the golf course again, before finishing circuit.
Round the start of my circuit till the junction at Mary Erskine, then straight on, up by Murrayfield golf course onto the hill. Looped down the steep stairs and up the hill to the quarry twice, then back over the top and down by the golf course again, before finishing circuit.
Tuesday Oct 28, 2014 #
7 AM
Strength and Conditioning 1:00:00 [0]
weight:74.4kg
4x Reach through exercises
10x Press ups
20x Crunches
4x5 Pull ups
10+10 Single leg bridge, foot by knee
10+10 Single leg bridge, heel by shin
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
Jumps over babby hurdles:
10x6 Double footed jump (5x Pause, 5x Continuous)
5+5x6 Double footed lateral jump
5+5x2 Single leg jump
3x5 Back squat (40 warm-up, 70, 80, 90kg)
3x10 Dumbbell curl and press (8, 9, 9kg)
3x8 Deadlifts (Focussing on proper form, 40, 50, 50kg)
3x40s each Plank, R side plank, L side plank (no rest)
6 minutes of planking fun :]
10x Press ups
20x Crunches
4x5 Pull ups
10+10 Single leg bridge, foot by knee
10+10 Single leg bridge, heel by shin
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)
Jumps over babby hurdles:
10x6 Double footed jump (5x Pause, 5x Continuous)
5+5x6 Double footed lateral jump
5+5x2 Single leg jump
3x5 Back squat (40 warm-up, 70, 80, 90kg)
3x10 Dumbbell curl and press (8, 9, 9kg)
3x8 Deadlifts (Focussing on proper form, 40, 50, 50kg)
3x40s each Plank, R side plank, L side plank (no rest)
6 minutes of planking fun :]
8 PM
Cycling 10:30 [2] 3.16 km (18.1 kph) +29m
ahr:135 max:163
To meadows for intervals
Run 29:40 [4] 5.58 km (5:19 / km) +14m 5:15 / km
ahr:171 max:188
5 intervals, starting every 6 minutes
1- 1.25km: 00:04:29
2- 1.25km: 00:04:18
3- 1km: 00:03:25
4- 1km: 00:03:27
5- 1km: 00:03:27
First rep was way too slow, HR too low, and not going fast enough. Second rep more like it, Alex gave me something to chase when he came past at halfway, albeit something which was getting further and further away. Nothing quite like Alex to remind you that you're a big slow bastard, though he does have a good 15kg on me.
Apart from first rep, times pretty consistent, first two at ~4:20 should be do-able, with right pacing
1- 1.25km: 00:04:29
2- 1.25km: 00:04:18
3- 1km: 00:03:25
4- 1km: 00:03:27
5- 1km: 00:03:27
First rep was way too slow, HR too low, and not going fast enough. Second rep more like it, Alex gave me something to chase when he came past at halfway, albeit something which was getting further and further away. Nothing quite like Alex to remind you that you're a big slow bastard, though he does have a good 15kg on me.
Apart from first rep, times pretty consistent, first two at ~4:20 should be do-able, with right pacing
Cycling 10:13 [3] 3.14 km (18.4 kph) +20m
ahr:148 max:175
Cycle back home
Monday Oct 27, 2014 #
6 PM
Run 53:36 [2] 9.7 km (5:32 / km) +104m 5:15 / km
ahr:137 max:167
Relatively short one around my 5km circuit with some loops thrown in for distance. No time for anything longer, TPP meeting in evening.