Training Log Archive: Forest DemonIn the 7 days ending Jan 25, 2015:
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Sunday Jan 25, 2015 #
11 AM
Run 8:40 [2] 0.9 km (9:38 / km) +42m 7:48 / km
ahr:128 max:143
Everything was tired and sore jogging up to the start. Lots of pissing about clambering over deer fences.
Orienteering 1:07:23 [3] 7.35 km (9:10 / km) +210m 8:01 / km
ahr:137 max:167
Trudge around Auchingarrich. Orienteering pretty badly for the first few controls, lots of daft errors and poor compass. Got into it eventually, but everything was tightening up so just couldn't get going.
Run 7:28 [2] 0.89 km (8:23 / km) +7m 8:04 / km
ahr:123 max:144
Took better route choice on the way back, meaning I only had to jump one deer fence, rather than about 10
Saturday Jan 24, 2015 #
10 AM
Orienteering 1:06:32 [4] 10.53 km (6:19 / km) +77m 6:06 / km
ahr:152 max:190
Sprint training with SEDS in Dunblane.
4 different mass start sprint courses. Lots of fun, some good head to head racing. 1 error on the second course - got my lines crossed and went to 3 before 2. Apart from that, was all clean. R knee and ankle felt a little stiff/sore by the end.
Course 1: 1.28km: 00:05:13
Course 2: 2.33km: 00:09:30
Course 3: 2.26km: 00:09:31
Course 4: 1.42km: 00:05:37
Rest of the time was jogging between starts, waiting to regroup and warm up/down
4 different mass start sprint courses. Lots of fun, some good head to head racing. 1 error on the second course - got my lines crossed and went to 3 before 2. Apart from that, was all clean. R knee and ankle felt a little stiff/sore by the end.
Course 1: 1.28km: 00:05:13
Course 2: 2.33km: 00:09:30
Course 3: 2.26km: 00:09:31
Course 4: 1.42km: 00:05:37
Rest of the time was jogging between starts, waiting to regroup and warm up/down
2 PM
Orienteering 31:16 [4] 5.24 km (5:58 / km) +73m 5:35 / km
ahr:149 max:181
Second round of sprint courses in Stirling. Had really tightened up through the day, and was feeling rather full from too much soup at lunch. Shuffled round the first course, but found some motivation for the second with a challenge to stay ahead of Alex who started a minute behind. Since the second course was more technical, no worries.
Course 1: 1.3km: 00:06:00
Course 2: 2.92km: 00:13:41
Course 1: 1.3km: 00:06:00
Course 2: 2.92km: 00:13:41
Friday Jan 23, 2015 #
Note
(rest day)
Not actually that bad. Knee is a bit bruised, and ankle is stiff, but I think I got away with it overall.
Thursday Jan 22, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
4x Hurdles step over/under
2x8 Wall squat
4x Narrow dot jumps
4x Wide hurdle jumps
2x6+6 Bulgarian squat
7x Max box jumps (2nd highest box, with a 20 plate ontop)
3x3 Weighted pull ups (10kg)
3x5 Back squat (50 warm-up, 70, 80, 90kg)
3x5 Bench press (40, 45, 50kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Wide-arm press ups
Russian twist (10kg)
Dead bugs
Toe touches
Up/down plank
Windscreen wipers
Plank shoulder touch
Bicycle crunches
All fours, spiderman, press up (with actual press up between each reach), elbow
4x Hurdles step over/under
2x8 Wall squat
4x Narrow dot jumps
4x Wide hurdle jumps
2x6+6 Bulgarian squat
7x Max box jumps (2nd highest box, with a 20 plate ontop)
3x3 Weighted pull ups (10kg)
3x5 Back squat (50 warm-up, 70, 80, 90kg)
3x5 Bench press (40, 45, 50kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Wide-arm press ups
Russian twist (10kg)
Dead bugs
Toe touches
Up/down plank
Windscreen wipers
Plank shoulder touch
Bicycle crunches
6 PM
Note
Came off bike on the way home. Some pedestrian was pissing about in the road at Haymarket, so had to cut across the tram tracks at a much shallower angle than I wanted to avoid him. Back end stepped out, and down I went. In hindsight, would have been less painful for me to run him over - holes in my gloves, trackies, knee and arse. Also somehow jarred my ankle on the way down.
Will give FwtN a miss, I think.
Will give FwtN a miss, I think.
Wednesday Jan 21, 2015 #
4 PM
Cycling 55:05 [3] 23.8 km (25.9 kph) +125m
ahr:147 max:167
Cycled usual loop down to Cramond and back. Very cold on the bike, lost all feeling in my hands and feet after 10 minutes. Stopped and stretched off my hamstrings at the flagpole, they were quite tight from the RDLs yesterday, and had a chat with a man and his pitbull about cross training and injuries (his). Nice guy, despite first appearances.
Tuesday Jan 20, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
10x Press ups
20x Crunches
4x5 Pull ups (2 sets wide arm)
Agility dots - hopping forwards, backwards, hopscotch, sideways. Too many to remember. Right calf started to tighten up towards the end.
6x Max box jumps (2nd highest box, with a 20 plate ontop)
4x5 Romanian deadlift (40 warm-up, 60, 70, 75, 80kg)
4x5 Overhead press (30, 30, 32.5, 32.5kg)
Core circuit, twice through, no gaps, swapping exercises when Steve told us to
Russian twists
Plank with shoulder touch
Raised leg crunches
Plank
Dead bugs
Pilates leg circles
Bicycle crunches
Side plank raises
All fours, spiderman, press up (with actual press up between each reach), elbow
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
10x Press ups
20x Crunches
4x5 Pull ups (2 sets wide arm)
Agility dots - hopping forwards, backwards, hopscotch, sideways. Too many to remember. Right calf started to tighten up towards the end.
6x Max box jumps (2nd highest box, with a 20 plate ontop)
4x5 Romanian deadlift (40 warm-up, 60, 70, 75, 80kg)
4x5 Overhead press (30, 30, 32.5, 32.5kg)
Core circuit, twice through, no gaps, swapping exercises when Steve told us to
Russian twists
Plank with shoulder touch
Raised leg crunches
Plank
Dead bugs
Pilates leg circles
Bicycle crunches
Side plank raises
6 PM
Cycling 11:46 [2] 2.86 km (14.6 kph) +49m
ahr:127 max:156
To central
Run 20:00 [2] 3.0 km (6:40 / km)
Attempting to find the others. Must have missed them when I checked DVC for the group, so ran backwards round the meadows expecting to meet them. Got to the far end and realised I wasn't going to see them, so turned around and headed back to the tennis courts, where I met them already doing the first rep. Bah.
Run 12:49 [4] 2.74 km (4:41 / km)
ahr:159 max:182
The session was supposed to be 3x 1km, 3x 800m with 60s rest.
Missed the first rep, so slotted in behind Mark and Richard for their second, my first. Felt like I wasn't 100% better from the cold, breathing was a bit ragged.
First km was okay, though my calf was tightening up, then the second km really wasn't - very sore by the end, and couldn't run on it properly at all. Bailed out at this point, bit crap, and frustrating.
Guess a lot more stretching is required, and a few days of cross training.
Missed the first rep, so slotted in behind Mark and Richard for their second, my first. Felt like I wasn't 100% better from the cold, breathing was a bit ragged.
First km was okay, though my calf was tightening up, then the second km really wasn't - very sore by the end, and couldn't run on it properly at all. Bailed out at this point, bit crap, and frustrating.
Guess a lot more stretching is required, and a few days of cross training.
Cycling 12:41 [2] 2.79 km (13.2 kph)
ahr:115 max:135
Monday Jan 19, 2015 #
3 PM
Note
Heather said tight calves were probably caused by the terrain in Spain, which is what I'd assumed. Basically just have to keep on stretching, and it should stop being a problem. Shown a few variations to get at the inside of the calf more.
Also got my calf absolutely bulldozed then stabbed with small needles, which helps, allegedly.
Also got my calf absolutely bulldozed then stabbed with small needles, which helps, allegedly.
7 PM
Run 47:23 [3] 9.84 km (4:49 / km) +85m 4:37 / km
ahr:149 max:172
Calves better on the hills for having been beaten up. Still slightly tight, but better.