Training Log Archive: Forest DemonIn the 7 days ending Dec 20, 2015:
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Sunday Dec 20, 2015 #
11 AM
Run 53:35 [3] 10.02 km (5:21 / km) +184m 4:54 / km
ahr:150 max:172
Bit of an unusual one this, a run before it got dark? Massive levels of vitamin D getting absorbed amongst the wind and rain.
Bumped into Alistair Hindle, and also many packs of dogs
Bumped into Alistair Hindle, and also many packs of dogs
Saturday Dec 19, 2015 #
5 PM
Run 1:10:38 [3] 13.98 km (5:03 / km) +145m 4:48 / km
ahr:148 max:165
Same route as Thursday, plus a little bit of my circuit backwards. Blowing an absolute gale which made the run out a bit of a chore.
Left knee starting to ache towards the end, way too many miles on tarmac this past week
Left knee starting to ache towards the end, way too many miles on tarmac this past week
Friday Dec 18, 2015 #
11 AM
Cycling 2:17:13 [2] 53.17 km (23.2 kph) +522m
ahr:136 max:180
Easy cycle with Purko and Carcrash, very enjoyable.
From Marchmont out past Hillend and turned towards Roslin. Headed for Carrington and turned south, then came along the road round Gladhouse Reservoir. Back north along the super fun bit of road, through Temple, Carrington again and then through Bonnyrigg and Lasswade to home.
From Marchmont out past Hillend and turned towards Roslin. Headed for Carrington and turned south, then came along the road round Gladhouse Reservoir. Back north along the super fun bit of road, through Temple, Carrington again and then through Bonnyrigg and Lasswade to home.
Thursday Dec 17, 2015 #
9 AM
Strength and Conditioning 1:30:00 [0]
Winter duvet + summer temperatures = Crap sleep. Luckily Calum was also absolutely suffering, so this session was a bit of a struggle for both of us
Standard warm-up
3x5 Pull-ups
60s 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
3x10 Overhead reverse lunge (20, 25, 25kg)
3x8 Back squat (40 warm-up, 70, 80, 80kg)
3x8 Deadlift (60 warm-up, 80, 90, 90kg)
3x8 Dumbbell benchpress (22, 22, 24kg DB)
Plank challenge
Superset of 3x 30s each of plank, side plank, other side plank
1 minute plank to finish
Stretch and roll in My gym
Standard warm-up
3x5 Pull-ups
60s 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
3x10 Overhead reverse lunge (20, 25, 25kg)
3x8 Back squat (40 warm-up, 70, 80, 80kg)
3x8 Deadlift (60 warm-up, 80, 90, 90kg)
3x8 Dumbbell benchpress (22, 22, 24kg DB)
Plank challenge
Superset of 3x 30s each of plank, side plank, other side plank
1 minute plank to finish
Stretch and roll in My gym
6 PM
Run 56:26 [3] 10.89 km (5:11 / km) +100m 4:57 / km
ahr:138 max:155
Similar route to Monday, though stuck on Clermiston Rd instead of turning off and went along Cairnmuir and down Kaimes Rd, then back along to home. Pretty nasty headwind up until then, so a bit of an effort this. Feeling very hungry, not helped by the torture of running past takeaways in Roseburn and Corstorphine.
Couldn't for the life of me get HR any higher, still wiped out from this morning
Couldn't for the life of me get HR any higher, still wiped out from this morning
Wednesday Dec 16, 2015 #
8 PM
Run 1:07:49 [3] 12.43 km (5:27 / km) +235m 4:59 / km
ahr:145 max:185
Rather late run on Corstorphine Hill, which was smelling pretty badly of zebra shit. Was feeling a bit wiped out for the whole thing and couldn't really work out why, though it then occurred to me that I hadn't eaten anything for like 6 hours which probably explained it.
Tight calves as per, and hip flexors tight-ish too. And back super DOMSy, but apart from all that, was alright. Absolutely boiling too, not sure the weather fairy has got the memo that it's now the middle of December
Tight calves as per, and hip flexors tight-ish too. And back super DOMSy, but apart from all that, was alright. Absolutely boiling too, not sure the weather fairy has got the memo that it's now the middle of December
Tuesday Dec 15, 2015 #
6 PM
Cycling 16:20 [2] 4.4 km (16.2 kph) +64m
ahr:127 max:174
Home -> Gym to dump stuff
Gym -> Holyrood
Gym -> Holyrood
Run 45:21 [4] 9.53 km (4:46 / km) +25m 4:42 / km
ahr:168 max:185
Intervals in the standard Laura + Soph pack, though the Spanish bandito wasn't too far ahead. Nice evening for it, no wind for once
6x 5 minutes [90s]
6x Sprints
6x 5 minutes [90s]
6x Sprints
Cycling 4:32 [2] 1.12 km (14.8 kph) +55m
ahr:139 max:168
Quick hill climb back to the gym to get showered before pub
Monday Dec 14, 2015 #
9 AM
Strength and Conditioning 1:30:00 [0]
Standard warm-up
3x5 Pull-ups
60s 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
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (50 warm-up, 80, 90, 100kg)
3x8 Deadlift (70 warm-up, 100, 110, 110kg)
3x8 Dumbbell benchpress (22, 22, 24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
3x5 Pull-ups
60s 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
3x10 Overhead reverse lunge (25kg)
3x8 Back squat (50 warm-up, 80, 90, 100kg)
3x8 Deadlift (70 warm-up, 100, 110, 110kg)
3x8 Dumbbell benchpress (22, 22, 24kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
9 PM
Run 1:00:27 [3] 12.69 km (4:46 / km) +141m 4:31 / km
ahr:152 max:172
Eventually managed to tear myself away from the hilarious shit-storm in Will's AP for a meander. Stuck on some AC/DC and went for a nice and damp cruise.
From the house over Belford bridge and onto Queensferry Road. Then all the way along to the North end of Corstorphine Hill and up Clermiston Road. Followed the 26 route down to Drumbrae, then all the way home along Corstorphine Road past the zoo and other exciting sights.
From the house over Belford bridge and onto Queensferry Road. Then all the way along to the North end of Corstorphine Hill and up Clermiston Road. Followed the 26 route down to Drumbrae, then all the way home along Corstorphine Road past the zoo and other exciting sights.