Training Log Archive: Forest Demon

Absolutely shit sleep on Craig's floor, his boiler or something was making a buzzing noise all night. Had just dozed off, then the others got back from the club and had to start falling asleep again.

Nice day, shame about the area, bit grotty.
Alright technically, except for a few daft mistakes. To 8, started looking too early for the control, trying to fit hills and boulders to the map.
To 24, direction out the previous control was crap, somehow ended up at a fountain despite heading what I thought had been North. Turned out this was actually because I skipped out 23, whoops. Only realised at the finish, oh well.

Never really got going, I was knackered.

Parkrun for a morning shakeout before the SSOC relays.
Absolutely gorgeous morning, nice and sunny, hardly any wind.

Had my watch on the running mode for once, so I could actually see the pace. Just ran so the average pace was < 3:48/km since I figured I should at least go below 19 minutes. New PB, though apparently I'm still a big slow bastard and should be running faster.

Spilts:
1- 3:38
2- 3:48
3- 3:50
4- 3:50
5- 3:44

SSOC Sprint relay, running in a team with Rona, Richard and Beth.

Set off just behind Patrick, but dropped him by the 1st control, and ran alone for the rest. Passed the HW guy just after 9, he was fannying about up the hill. Not the hardest sprint I've ever done, pretty much just dead running for the most part. One route choice error, didn't run down the slope to 8, but came round by the road instead. Not much time in it though.
Possibly not really going as hard as I could have, spent a lot of the urban sections bricking it on the corners thanks to the rain which had started especially for us.

Second team in the SSOC, third overall if you include the non-comp RR team.

Apparently won the M20 UKOL.
Just like to take a moment to thank all my friends and family who've supported me throughout the past year, and to say what an honour it is to win such a prestigious and closely fought league.

/s

C • my hero 3

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
20x TRX row
6x Box jump + controlled landing

3x5 Pull ups (Super hard today, think gravity may be increasing)
10 Med ball slams after sets (7kg)

3x5 Back squat (40 warm-up, 70, 80, 92.5kg)
3x4 Big hurdle jumps after sets

3x5 Deadlifts (40 warm-up, 55, 60, 70kg)
3+3 Single leg drive jump after sets

Stretching and rolling circuit again, though sort of ignored the prescribed stuff and did what was most knotty (ITB and outside of calves).
Also treated everyone to some Angerfist, which was[n't] well received.

To Braid Hills driving range from home for technical training.

Compass work on the Braids.
Never really realised how much my compass sways when I'm running, it's a piece of shite. Probably time for an upgrade.

Sticking on line as much as possible, worked pretty well for most. Torch was on the dimmest setting so I couldn't see anything anyways, kept it all about the compass.

Legs felt pretty tired, and left calf rather tight. Needs some more stretching.
Nice session though.

Shorter route home, with big downhills you wouldn't want to cycle up. Cruising.

Relatively similar to last weeks run. Would have gone with EUOC, but there was a orienteering technique meeting in the afternoon, so would have had to leave clothes to change somewhere, which is a pain.
Left hip feeling a little bit stiff at the beginning, but loosened off after a while.

4x Reach through exercises
All fours, spiderman, press up, elbow
10x Press ups
5x Inch worm to hip drop
10x TRX row
4x5 Pull ups

3x 10+10 Single leg bridge (Glute) with 20kg bar
3x 10+10 Single leg bridge, (Hamstring) with 20kg bar

10x Seated box jumps
10+10 Seated box jumps (Single leg landing)


No lifting today, coaches orders for proper stretching and rolling session instead. Assuming it's because of the increasing frequency of niggles/injuries, especially ITBS.

Disc circuit: 3x 30s each exercise, 10 seconds between, 1:20 rest between sets, 15kg disc for each
Hip bend
Squat
Round the world
Press
Walking lunge
Hip to hip
Plank
Lateral Jump

Stretching circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R Hip
Back (with roller)
L + R Calf

Rolling circuit: 1 minute each exercise
L + R Hamstring
L + R Glute
L + R ITB

To zee meadows.

Bit late leaving the house, so I missed the first interval. Probably for the best, cause my legs were absolutely fecked.

4 intervals, starting every 6 minutes

1- 1.25km: 00:04:25
2- 1.25km: 00:04:23
3- 1.25km: 00:04:26
4- 1.25km: 00:04:19

Legs felt pretty heavy for the first rep. Shook it off through the session though. Guy starting at the same time as me who was pretty much the same pace, which was good. Really feeling it on home straight on the 4th rep, but he kicked, so I had to as well. Photo finish over the line, good stuff.
Times consistent, and not too bad given general fatigue I was feeling beforehand.

Home again. Legs much less achy now, better for having done intervals.

Rest day, of sorts. No proper training, bar the 19km cycling I did going to and from Uni, and Gran. Doesn't really count though, barely broke a sweat.

Legs are pure knackered.