Training Log Archive: Forest DemonIn the 7 days ending Feb 1, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Feb 1, 2015 #
11 AM
Run 6:27 [2] 0.85 km (7:35 / km)
ahr:124 max:152
Orienteering 55:45 [3] 9.95 km (5:36 / km) +100m 5:20 / km
ahr:156 max:178
Long orange course at Dalkeith Country Park.
Just cruising round. Knew Richard was always going to catch me on somewhere like this, it was just a case of when. He eventually got past heading into the butterflies, but then immediately fucked up and I stayed ahead until the finish.
Couple of errors - deciding to go back through 9 towards 12 was daft, especially when not checking compass going down the other side. Ended up too far right along the ditch by about 100m. Pissed around at 25 not expecting to cross a fence - poor map reading (though it /was/ covered by the circle).
Just cruising round. Knew Richard was always going to catch me on somewhere like this, it was just a case of when. He eventually got past heading into the butterflies, but then immediately fucked up and I stayed ahead until the finish.
Couple of errors - deciding to go back through 9 towards 12 was daft, especially when not checking compass going down the other side. Ended up too far right along the ditch by about 100m. Pissed around at 25 not expecting to cross a fence - poor map reading (though it /was/ covered by the circle).
Run 7:03 [3] 1.1 km (6:25 / km)
ahr:132 max:141
Saturday Jan 31, 2015 #
12 PM
Run 6:50 [2] 1.1 km (6:13 / km)
ahr:135 max:149
Orienteering 17:55 [4] 3.83 km (4:41 / km) +21m 4:33 / km
ahr:177 max:189
ESOC chasing sprint - prologue.
A few daft errors cost me time, messed around in the bushes near 4 having not seen it hidden and inexplicably went round above the stream to 10. Also really struggling for grip in places in trainers, would have been much better suited in inov8s.
Hamstrings still ridiculously tender.
A few daft errors cost me time, messed around in the bushes near 4 having not seen it hidden and inexplicably went round above the stream to 10. Also really struggling for grip in places in trainers, would have been much better suited in inov8s.
Hamstrings still ridiculously tender.
Run 4:03 [3] 0.56 km (7:14 / km)
ahr:119 max:131
Attempting to avoid seizing up massively before the afternoon.
2 PM
Run 8:19 [2] 0.77 km (10:48 / km)
ahr:136 max:148
Attempted to do a semi-decent warm up, but cut short due to the apparent inability of everyone to get called up if I wasn't freezing my arse off in a queue to start. Ended up just jogging up and down a 10m stretch of path repeatedly.
Orienteering 18:44 [5] 4.1 km (4:34 / km) +52m 4:18 / km
ahr:184 max:192
ESOC chasing sprint - chase.
Starting a minute behind Tam, 40s down on Will and 20s behind Richard. Managed to pass Richard between the longer leg on 3 and 4, and to plan ahead for the butterflies during it. Nailed that whole section, except for ~10 seconds wasted heading towards a non-existent hole in a hedge. Once out onto the long legs of the rest of the course, I knew there was no chance to catching Will or Tam, so just maintained speed round the rest. Long legs gave plenty of time for planning ahead, so the rest of the course was fairly routine.
Still not good in trainers, feet were getting sore towards the end - too much wet grass.
Starting a minute behind Tam, 40s down on Will and 20s behind Richard. Managed to pass Richard between the longer leg on 3 and 4, and to plan ahead for the butterflies during it. Nailed that whole section, except for ~10 seconds wasted heading towards a non-existent hole in a hedge. Once out onto the long legs of the rest of the course, I knew there was no chance to catching Will or Tam, so just maintained speed round the rest. Long legs gave plenty of time for planning ahead, so the rest of the course was fairly routine.
Still not good in trainers, feet were getting sore towards the end - too much wet grass.
Run 6:33 [2] 1.06 km (6:11 / km) +21m 5:37 / km
ahr:134 max:148
Round the lake and main building with Tam, Matt and Robin
Friday Jan 30, 2015 #
Note
(rest day)
I was planning to go for a cycle to make up for Wednesday, but everything hurt, especially hamstrings, so I didn't.
Thursday Jan 29, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
5x Inch worm to hip drop
2x Spiderman stretch
10x Plank up/down
10x Med-ball slams (10kg)
10x Wall squat
2x6+6 Bulgarian Squat
4x4 Hurdle jumps
6x4 Hurdle step over/under (2x forwards, 4x lateral)
6x Max box jumps (Stuck with 20 plate ontop of 2nd highest box, as hamstrings still rather tight)
4x6 Nordics
4x8 Weighted bridge (70, 80, 90, 100kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1:30 minutes between sets.
Was going to be 4 sets, hence the longer rest, but it was decided halfway through the 3rd to stop, to give enough time for stretch and rolling.
Crunches
Ankle tap
Plank shoulder touch
Windscreen wipers
Ys and Ts
Side plank pulse
Dead bugs
Bicycle crunches
plus an extra 30s of side plank to keep the sides even.
Stretch and roll.
2x Spiderman stretch
10x Plank up/down
10x Med-ball slams (10kg)
10x Wall squat
2x6+6 Bulgarian Squat
4x4 Hurdle jumps
6x4 Hurdle step over/under (2x forwards, 4x lateral)
6x Max box jumps (Stuck with 20 plate ontop of 2nd highest box, as hamstrings still rather tight)
4x6 Nordics
4x8 Weighted bridge (70, 80, 90, 100kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1:30 minutes between sets.
Was going to be 4 sets, hence the longer rest, but it was decided halfway through the 3rd to stop, to give enough time for stretch and rolling.
Crunches
Ankle tap
Plank shoulder touch
Windscreen wipers
Ys and Ts
Side plank pulse
Dead bugs
Bicycle crunches
plus an extra 30s of side plank to keep the sides even.
Stretch and roll.
4 PM
Run 21:35 [3] 4.94 km (4:22 / km) +49m 4:10 / km
ahr:155 max:169
Taking the new shoes for a quick test drive. Hammys are proper DOMSy.
Wednesday Jan 28, 2015 #
Note
(rest day)
Turned into an impromptu rest day. Was planning to cycle today as calves are still quite tight, and right ankle still a bit sore from Thursday. But thanks to mega hammy session in the gym yesterday, had rather severe DOMS so wasn't incredibly keen for it. Ended up running out of time thanks to some retail therapy in the afternoon taking longer than expected. Do now have some new running shoes though, which are long overdue.
Tuesday Jan 27, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
5x Inch worm to hip drop
2x Spiderman stretch
10x Press ups
10x TRX row
Dot mobility
2x High knees
2+2 Lateral high knees
6x High knee step
6x Dot bound
6x Dot jumps
4x5 Pull ups (3 sets wide)
5x10 Overhead press (20, 20, 22.5, 22.5, 25kg)
4x8 Deadlifts (40 warm-up, 50, 60, 60, 60kg)
3x5 Romanian deadlifts (65, 70, 75kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Side plank reach through
Ankle touch
Crunches
Bird-dog
Toe touches
Dead-bugs
Plank up/down
Windscreen wipers
2x Spiderman stretch
10x Press ups
10x TRX row
Dot mobility
2x High knees
2+2 Lateral high knees
6x High knee step
6x Dot bound
6x Dot jumps
4x5 Pull ups (3 sets wide)
5x10 Overhead press (20, 20, 22.5, 22.5, 25kg)
4x8 Deadlifts (40 warm-up, 50, 60, 60, 60kg)
3x5 Romanian deadlifts (65, 70, 75kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Side plank reach through
Ankle touch
Crunches
Bird-dog
Toe touches
Dead-bugs
Plank up/down
Windscreen wipers
6 PM
Cycling 11:42 [2] 3.29 km (16.9 kph) +35m
ahr:130 max:157
To central
Run 10:14 [2] 1.76 km (5:49 / km)
ahr:132 max:145
Jogged towards Tollcross till I met the others, then turned back towards DVC. Then ~6 minutes of drills.
Run 28:41 [4] 6.1 km (4:42 / km) +28m 4:36 / km
ahr:172 max:186
Interval session: 2x1000, 2x800, 2x600, 2x400, 60s rest
1: 1.05km: 03:43 (3:32/km)
2: 1.10km: 03:55 (3:35/km)
3: 0.80km: 02:58 (3:43/km)
4: 0.83km: 03:01 (3:38/km)
5: 0.63km: 02:21 (3:45/km)
6: 0.61km: 02:17 (3:46/km)
7: 0.40km: 01:25 (3:33/km)
8: 0.42km: 01:24 (3:20/km)
Feeling a bit knackered, not enough sleep. Only reps I was actually happy with pace-wise were 1 and 8. Started just behind Mark and Richard as usual, but they were outpacing me easily, so ended up being more of a solo session.
1: 1.05km: 03:43 (3:32/km)
2: 1.10km: 03:55 (3:35/km)
3: 0.80km: 02:58 (3:43/km)
4: 0.83km: 03:01 (3:38/km)
5: 0.63km: 02:21 (3:45/km)
6: 0.61km: 02:17 (3:46/km)
7: 0.40km: 01:25 (3:33/km)
8: 0.42km: 01:24 (3:20/km)
Feeling a bit knackered, not enough sleep. Only reps I was actually happy with pace-wise were 1 and 8. Started just behind Mark and Richard as usual, but they were outpacing me easily, so ended up being more of a solo session.
Run 5:12 [2] 0.82 km (6:20 / km) +14m 5:51 / km
ahr:134 max:140
To middle meadow walk then up to the cycle store.
Cycling 10:17 [2] 2.95 km (17.2 kph) +21m
ahr:124 max:139
Monday Jan 26, 2015 #
7 PM
Run 48:01 [3] 9.85 km (4:52 / km) +85m 4:40 / km
ahr:147 max:173
Around circuit twice. Feeling a bit tight still, more stretching needed.