Training Log Archive: Forest Demon

Glasgow Parks race 1 - Springburn Park

Starting off with a 3km time trail, how exciting. Right hip/glute super tight, couldn't really stride out properly. Nav fine

Attempted to stretch off some of the stiffness

Another 3km time trail. Still kinda tight.

Not a time trail, and some actual orienteering! Unfortunately had forgotten how to orienteer, so immediately screwed up. Too focussed on catching up the Craig/Tam/Simon pack who were ~30 seconds in front starting, so cut across the field towards where they had headed. Didn't notice the first path, ignored the fact I was crossing a ditched continued way past the control and blew 40 seconds overshooting it. Doh.
Arnis had then caught and overtaken me, so I was kinda pissed. Running quite hard trying to catch back up the pack - could see glimpses of them ahead.
Passed Arnis and Simon to 5, then finally overtook Tam and Craig when they messed 7.
Leading the train through 8/9/10, then poor route to 11 meant Tam got in front - turned out the only way in through the light green crap was from the East.
Different route to Tam to 12, ran along the wall. Then for some reason as he was cutting up to it from the path, I thought he'd already got it, and plunged into the shite on the North side of the wall. Don't know what I was thinking, it was clearly on the South side, up on the spur. Totally ridiculous mistake, wasting 2 and a half minutes. That meant Tam, Arnis and Simon all got back infront, though I was still leading Craig, as he'd just been following me since 7.
Rest of the course was fine, but the others were too far away to catch.

Both errors due to paying attention to other people, stupid. Usually not a problem.

No warm down, preferred the idea of a dry warm car than jogging in the oncoming rain.

Feeling better, one more rest day to kick it before Glasgow Parks.

Below the neck cough/sore breathing, so rest.

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
2x10 TRX row
2x 6+6 Single leg box squat

4x5 Pull ups
8x Med ball slams after sets (10kg)

4x5 Back squat (40 warm-up, 85, 87.5, 90, 95kg)
3x High box jumps after sets

3x10 Dumbbell bench press (16kg)
8x Supine med ball throw after sets (10kg)

Disc circuit: 3x 30s each exercise, 15 seconds between, minute rest between sets, 15kg disc for each
Hip bend
Single leg hinge
Round the world
Walking lunge
Press
Hip to hip
Plank
Lateral Jump

Stretch and roll

Not feeling it this morning. Chain came off on the way, so I was late (again). Crap at jumping, and had to bail out of the 5th rep on 95. Almost certainly due to not enough sleep over the past few days. Also 76kg?? Fat bastard.

I was going to go to the technical training this evening, but started developing tuberculosis or something as the day went on, so gave it a miss.

Not keen for any exercise at all, but staggered out the house to Corstorphine Hill anyways. Feeling a bit rough.

4x Reach through exercises
All fours, spiderman, press up (with press up between each reach), elbow
5x Inch worm to hip drop
10x Press ups
20x Crunches
4x5 Pull ups, 1st set wide

Agility ladder
2x 1 in each
2x 2 in each (High knees)
2x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle

2x 6 Hurdle jumps (Continuous)
2x 6+6 Lateral hurdle jumps (Continuous)
2x 6+6 Single leg hurdle jumps (Continuous)
2x 6+6 Lateral single leg hurdle jumps (Continuous)

4x10 Overhead press (20kg)
10x Seated box jumps
10+10 Seated box jumps (Single leg landing)

3x5 Back squat (50 warm-up, 75, 85, 95kg)
Still have a shout at 100 before Christmas

3x5 Benchpress (40 warm-up, 47.5, 50, 50kg)
3x5 Deadlift (50 warm-up, 70, 75, 80kg)

Stretching and rolling in My Gym. Full of punters since the CV gym is shut.

Running to the meadows for intervals, as I'd left bike in central area. Then met the others, and did a lap and some drills.

EUOC intervals. Session was pot luck, distances drawn from a hat.
5x Reps, 90s rest. Running just behind Mark and Richard the whole time, nice to have people a similar pace for once.

1- 1.46km - 00:05:13 (3'35/km)
2- 1.65km - 00:06:01 (3'38/km)
3- 0.56km - 00:01:52 (3'21/km)
4- 1.08km - 00:03:51 (3'34/km)
5- 1.46km - 00:05:13 (3'35/km)

Cycle home

Felt like I was starting to get a cold, so I went for a cycle instead of a run. Variety is the spice of life etc etc, and I fancied a Korma, so the same route as previously, Noisia - Split the atom as music of choice.