Training Log Archive: Forest Demon

Run to up Corstorphine Hill, legs feeling pretty tired from standing around marshalling the Men's Health race all day

Couldn't be bothered leaving the house, plus my ankle was feeling a bit bruised/stiff after yesterday's fall.

Really nice cycle with The Mountain himself, Stephen 'Contador' O'Reilly.

From Stephen's out past Hillend and through Auchendinny. Then after a while turned up to Gladhouse Reservoir, which looked pretty awesome, dead calm and super misty. Then we went through Temple and onto Carrington, stopping in Bonnyrigg for a Mars bar to keep Gregor Clegane going. Headed back home past KB along the Lasswade road to complete the loop.

New shorts are great, as are the cleats. I did fall over, though not the cleats fault. Was too busy putting on gloves and cycled into the back of Stephen who was going hilariously slowly for some reason. Scuffed my nice shiny pedals, though it was probably inevitable

Gym with the boyz. Plus Clem. Plus Rona.


4x Thoracic exercises
All fours, spiderman, press-up, elbow
2x10 Wall squat
2x10 Kettlebell hip hinge
5x Inch Worm
10x Press-ups
6+6 Single leg box squat
2x6+6 Bulgarian squat
10x TRX row
2 Lengths spiderman crawl

3x5 Pull-ups
45s per ankle on Bosu between sets

Agility ladder
3x 1 in each (High knees)
3x 2 in each
2+2 Lateral high knees
2+2 In/Out
4x Ickey shuffle
4x Reverse Ickey shuffle

10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing

3x8 Back squat (40, 50, 60kg)
3x8 Deadlift (40, 60, 60kg)
3x8 Dumbbell benchpress (16kg DB)

Taking it super light on the weights, and gave Calum and Clem the run through of proper form etc. They had some pretty nice shapes in there actually, way better than expected.


Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Windscreen wipers
Plank side touch
Toe touches
Dead bugs
Side plank
Other Side plank
Russian twist (8kg)
Bicycle crunches

Then down to My Gym for a stretch and roll

To Liberton

FwtN #2, planned by Clem.

Taking it fairly cruisey, trying to plan ahead well - think I got nearly all the routes right except #5. Not a bad little course.

Home again

Up onto Corstorphine Hill for a mosey around. Had wanted to do some more cycling with all my new stuff that got delivered, but was a bit salty cause the old pedals are basically welded to the bike so I couldn't try out my cleats. Need something with better leverage than the scratty little wrench we own

Gym with Calum and Stephen. No weights - couldn't have managed anyways, legs still wrecked, just plyos and circuits.

4x Thoracic exercises
All fours, spiderman, press-up, elbow
2x10 Wall squat
2x10 Kettlebell hip hinge
5x Inch Worm
10x Press-ups
6+6 Single leg box squat
2x6+6 Bulgarian squat
10x TRX row
2 Lengths spiderman crawl

3x5 Pull-ups
45s per ankle on Bosu between sets

Agility ladder
3x 1 in each (High knees)
3x 2 in each
2+2 Lateral high knees
5x Ickey shuffle
5x Reverse Ickey shuffle

10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing

Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Plank side touch
Toe touches
Dead bugs
Side plank
Other Side plank
Russian twist (8kg)
Bicycle crunches

Then down to My Gym for a stretch and roll

C • no weights? 2

From the house to the Innocent Railway then along to Musselburgh and turned round at the Levenhall big roundabout.
Then went back through Duddingston, up round the seat and home again through the grassmarket.

Kind of a crap time of day for it, lots of cars around, but that did at least mean some good racing between the lights

I am become DOMS, the destroyer of legs.

Cycle to and from Gran's was all my legs were happy with