Training Log Archive: Forest Demon

Last gym session with Calum before next year :'(
Also the only session this week, it's shut for something called "Christmas"

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, 90, 100, 100kg)
3x8 Deadlift (70 warm-up, 100, 110, 110kg)
3x8 Dumbbell benchpress (22, 24, 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

C • Christmas? 2

Went for an easy run up the Water of Leith, then back along the canal - that was the plan at least.

Took my crappy little head-torch which wasn't really bright enough - lots of stepping in puddles in the darker sections and also got into a fight with a tree branch in the chest (I lost).
Had just crossed Gorgie Road and there was a section of pavement with bollards along the side. Went around a big bin that was in the middle of the path, and tripped over the remnants of the bollard that got knocked over so the bin would fit there. Holes in my gloves, hands, and my right knee. The man who'd been following just behind for the previous km turned out not to be a serial killer as I had suspected but actually a top bloke who made sure I was alright.
Limped along the remaining 6km rather slowly and painfully, thankfully it was an nice enough night, especially once the wind was behind me.
Bumped into Mark on Dalry Road who gave me an expected amount of sympathy, and stopped for a quick chat. This turned out to be a mistake, because when I started jogging again what little adrenaline I'd had left had all worn off and it was a rather sore last 800m.

Cleaned off all the blood once home to find the worlds smallest graze atop a fairly respectable knee egg.

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

C • Productivity 1

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

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.

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

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

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

Home -> Gym to dump stuff
Gym -> Holyrood

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

Quick hill climb back to the gym to get showered before pub