Training Log Archive: Forest DemonIn the 7 days ending Mar 15, 2015:
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Sunday Mar 15, 2015 #
11 AM
Run 9:50 [3] 1.64 km (6:00 / km) +42m 5:19 / km
ahr:148 max:165
With Ronny Ron Rondo to the start.
Orienteering 1:28:57 [3] 11.69 km (7:37 / km) +273m 6:49 / km
ahr:149 max:175
Bit of a shite run.
Couldn't get into the map at all, nothing seemed to fit how I was expecting. Calves really tight up the mega hill to 6, and fell on knee to 13, which hurt.
Lots of really stupid mistakes through not having a proper plan/crap compass. Probably the worst I've orienteered in a while. Considering seppuku.
Couldn't get into the map at all, nothing seemed to fit how I was expecting. Calves really tight up the mega hill to 6, and fell on knee to 13, which hurt.
Lots of really stupid mistakes through not having a proper plan/crap compass. Probably the worst I've orienteered in a while. Considering seppuku.
Run 9:20 [2] 1.6 km (5:50 / km) +7m 5:43 / km
ahr:124 max:136
With Rona and Alexis Sanchez to the assembly.
Saturday Mar 14, 2015 #
Note
(rest day)
Essentially a rest day, doing some turismo. Went in Broughty Castle, had some ice cream, went for a walk, looked at some Coots. Also got amazingly overfed at the McLeod's house, can't understand how they aren't all fat.
Friday Mar 13, 2015 #
Note
(rest day)
Knee was fine on the cycle to uni, and alright on the long walk home, thanks to a puncture.
Thursday Mar 12, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Broomstick mobility
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
3x3 Back squat (5x50 warm-up, 100kg)
8x Split jumps between sets
3x3 Weighted pull-ups (17.5kg)
4x4 Babby hurdle jumps between sets
3x3 Bench press (5x40 warm-up, 57.5kg)
10x Lateral dots track between sets
3x4+4 Step up (30kg)
Stretch and roll
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Broomstick mobility
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
3x3 Back squat (5x50 warm-up, 100kg)
8x Split jumps between sets
3x3 Weighted pull-ups (17.5kg)
4x4 Babby hurdle jumps between sets
3x3 Bench press (5x40 warm-up, 57.5kg)
10x Lateral dots track between sets
3x4+4 Step up (30kg)
Stretch and roll
6 PM
Cycling 18:54 [2] 5.08 km (16.1 kph) +84m
ahr:131 max:159
The weather fairy tricked me into thinking I wasn't going to get too wet by only drizzling when I left the house, before pissing it down halfway to KB.
Orienteering 7:12 [3] 1.17 km (6:09 / km) +10m 5:54 / km
ahr:134 max:164
Mass start sprint relay training around KB - at least, that was the idea.
Did rather less of the course than planned by faceplanting on the way to 3. Tripped over a root or something in the dark, but luckily a gravel path was there to break my fall. Richard followed the pirate code to the letter, and just abandoned me to my fate.
Limped around for a bit, but wasn't going fast enough to stay warm in the downpour, so just jacked it in. Left knee a bit bloody and bruised - will be stiff and sore tomorrow.
Did rather less of the course than planned by faceplanting on the way to 3. Tripped over a root or something in the dark, but luckily a gravel path was there to break my fall. Richard followed the pirate code to the letter, and just abandoned me to my fate.
Limped around for a bit, but wasn't going fast enough to stay warm in the downpour, so just jacked it in. Left knee a bit bloody and bruised - will be stiff and sore tomorrow.
Cycling 16:52 [2] 5.05 km (18.0 kph) +35m
ahr:121 max:148
The rain managed to get even heavier, somehow. Spirit animal is now a drowned rat.
Wednesday Mar 11, 2015 #
4 PM
Run 1:05:23 [3] 13.1 km (4:59 / km) +165m 4:42 / km
ahr:131 max:145
Run in the sun, up Water of Leith to Slateford, then West along the canal into town and back home. Slightly shorter than planned, as right shin/calf started to hurt about halfway through once I was at my furthest point away. Stretched about a bit, and it was slightly better, but still cut it short to be safe. Just a bit tight/DOMSy from the gym, and muddy trail by the river wasn't the best in street shoes.
Tuesday Mar 10, 2015 #
7 AM
Strength and Conditioning 1:00:00 [0]
2x Spiderman stretch
2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Few overhead squats
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
8x Split jumps
4x4 Babby hurdle jumps
10x Lateral dots track
10x Hamstring curls with exercise ball
10+10 Single leg hamstring curls
3x3 Back squat (5x50 warm-up, 97.5kg)
8x Split squat jumps between sets
3x3 Weighted pull-ups (17.5kg)
3x5 Romanian deadlift (50 warm-up, 80kg)
Mini circuit, 3 supersets of 3 exercises
10x Push ups
20x Bicycle crunches
10+10 Windscreen wipers
2x10 Wall squat
2x10 Kettlebell hip hinge (16kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Few overhead squats
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
8x Split jumps
4x4 Babby hurdle jumps
10x Lateral dots track
10x Hamstring curls with exercise ball
10+10 Single leg hamstring curls
3x3 Back squat (5x50 warm-up, 97.5kg)
8x Split squat jumps between sets
3x3 Weighted pull-ups (17.5kg)
3x5 Romanian deadlift (50 warm-up, 80kg)
Mini circuit, 3 supersets of 3 exercises
10x Push ups
20x Bicycle crunches
10+10 Windscreen wipers
5 PM
Run 6:12 [2] 1.1 km (5:38 / km) +10m 5:23 / km
ahr:137 max:152
Run 23:03 [4] 4.68 km (4:56 / km)
ahr:145 max:179
5x800, 2.5 minutes active rest between
Flying solo on a rather busy old railway line. Think 4th rep I managed to get a clear shot at it.
Feeling pretty good, though had to skip the last rep or I'd have been late to the AGM.
1: 0.8km: 02:39 (3:19/km)
2: 0.8km: 02:37 (3:16/km)
3: 0.8km: 02:38 (3:17/km)
4: 0.8km: 02:34 (3:13/km)
5: 0.8km: 02:37 (3:19/km)
Flying solo on a rather busy old railway line. Think 4th rep I managed to get a clear shot at it.
Feeling pretty good, though had to skip the last rep or I'd have been late to the AGM.
1: 0.8km: 02:39 (3:19/km)
2: 0.8km: 02:37 (3:16/km)
3: 0.8km: 02:38 (3:17/km)
4: 0.8km: 02:34 (3:13/km)
5: 0.8km: 02:37 (3:19/km)
Run 2:33 [2] 0.49 km (5:12 / km)
ahr:137 max:145
Monday Mar 9, 2015 #
9 PM
Run 48:22 [3] 9.69 km (4:59 / km) +116m 4:43 / km
ahr:138 max:151
2 laps of circuit, did it backwards just to make a change. It also meant I didn't have to do the 1.5km section straight into the wind.
Dinner was maybe too close, bit of heartburn.
Dinner was maybe too close, bit of heartburn.