Training Log Archive: Forest DemonIn the 7 days ending Oct 25, 2015:
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Friday Oct 23, 2015 #
Note
(rest day)
Thursday Oct 22, 2015 #
4 PM
Strength and Conditioning 1:30:00 [0]
Standard warm-up.
3x5 Pull-ups
45s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x8 Back squat (50 warm-up, 80kg)
3x8 Deadlift (80kg)
3x8 Dumbbell benchpress (20kg DB)
Planking in My Gym
3x 30s Plank, side plank, other side, with a minute of plank to finish - no gaps
Then a quick stretch and roll
3x5 Pull-ups
45s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x8 Back squat (50 warm-up, 80kg)
3x8 Deadlift (80kg)
3x8 Dumbbell benchpress (20kg DB)
Planking in My Gym
3x 30s Plank, side plank, other side, with a minute of plank to finish - no gaps
Then a quick stretch and roll
6 PM
Cycling 20:00 [2] 5.35 km (16.1 kph) +100m
Straight from the gym to Braid's driving range for o-training
Orienteering 42:33 [3] 6.19 km (6:52 / km) +119m 6:16 / km
ahr:137 max:159
Legs were feeling unsurprisingly heavy from the gym, so a bit of a plod.
Direction exercise, just trying to keep the lines as straight as possible. Went round backwards, skipped out 13-7 so I wouldn't be out for hours and miss dinner.
Direction exercise, just trying to keep the lines as straight as possible. Went round backwards, skipped out 13-7 so I wouldn't be out for hours and miss dinner.
Cycling 23:53 [1] 7.1 km (17.8 kph) +77m
ahr:117 max:142
Cycle home
Wednesday Oct 21, 2015 #
10 AM
Cycling 2:28:50 [3] 63.39 km (25.6 kph) +206m
Cycle with Stephen out to Gullane and back along the coast road.
Flew out on the way, got to Gullane under an hour from Stephen's.
Then we turned round and realised quite how windy it had been, and weren't quite so fast or cruisey on the way home.
Flew out on the way, got to Gullane under an hour from Stephen's.
Then we turned round and realised quite how windy it had been, and weren't quite so fast or cruisey on the way home.
Tuesday Oct 20, 2015 #
9 AM
Strength and Conditioning 1:30:00 [0]
Standard warm-up.
3x5 Pull-ups
45s per ankle on Bosu between sets
Standard ladder drills
Hurdles
4x Broad jumps
4+4 Single leg
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x5 Back squat (40 warm-up, 80kg)
3x5 Deadlift (60 warm-up, 80kg)
3x6 Dumbbell benchpress (20kg DB)
Easing slowly back into the weights, will start bashing out some proper sets next week
Nobody was really in the mood (or in Stephen's case, physical wellbeing) for core, so we skipped straight to the stretch and roll in My Gym
3x5 Pull-ups
45s per ankle on Bosu between sets
Standard ladder drills
Hurdles
4x Broad jumps
4+4 Single leg
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Box rebound jumps + landing
3x5 Back squat (40 warm-up, 80kg)
3x5 Deadlift (60 warm-up, 80kg)
3x6 Dumbbell benchpress (20kg DB)
Easing slowly back into the weights, will start bashing out some proper sets next week
Nobody was really in the mood (or in Stephen's case, physical wellbeing) for core, so we skipped straight to the stretch and roll in My Gym
6 PM
Run 35:34 [3] 7.6 km (4:41 / km)
Fartleks on the old railway line
2x3 Minutes on @4:00/km, 2 minutes jog
3x2 Minutes on @3:45/km, 1 minute jog
Including warm-up/down, but didn't really have much time
2x3 Minutes on @4:00/km, 2 minutes jog
3x2 Minutes on @3:45/km, 1 minute jog
Including warm-up/down, but didn't really have much time
Monday Oct 19, 2015 #
1 PM
Run 43:32 [2] 8.1 km (5:22 / km) +155m 4:54 / km
ahr:140 max:161
Same route as yesterday because I'm not very imaginative.