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Training Log Archive: Forest Demon

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Strength and Conditioning2 3:00:00
  Run1 53:21 6.65(8:01) 10.7(4:59) 105
  Orienteering Training1 42:15 3.36(12:34) 5.41(7:49) 147
  Total4 4:35:36 10.01 16.11 252

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Saturday Oct 22, 2016 #

Note

Got a really sore pain in the front of my shin, I assume related to tight calves.
I would've cycled, but it wasn't great weather

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

11 AM

Strength and Conditioning 1:30:00 [2]

Feeling really rather pooped. Gym was packed, went too close to lunchtime

Warm-up

3x Pull-ups (8, 5, 5 reps)
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off

Agility Ladder

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

3x8 Deadlift (70 warm-up, 90, 100, 100kg)
3x8 Back Squat (40 warm-up, 70, 80, 80kg)
3x8 Benchpress (30 warm-up, 50, 54, 60kg)

3x10 Wheel Roll-outs
7 PM

Orienteering Training 42:15 [3] 5.41 km (7:49 / km) +147m 6:53 / km

FwtN #2 - Blackford Hill

Really fun little course planned by Ali, just pottering around with super tight legs.
Missed the best route to 6, and got slightly lost in the gorse to 7, but apart from that it was fine.

Should've been sub 40, but had to stop to dig some splinters out my feet

Wednesday Oct 19, 2016 #

Note
(rest day)

Everything hurt. DOMS in every muscle except my face.
Calves super tight and sore, especially right, so just stretched and rolled today.

Tuesday Oct 18, 2016 #

10 AM

Strength and Conditioning 1:30:00 [2]

Vaguely changed the session, but it's still more or less the same old, same old.

4x10 Thoracic Exercises - All fours, Spiderman, Press-up w/ reach, Elbow
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
6+6 Single-leg Box Squats
5x Inchworm
2 lengths Spiderman Crawl

16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off

Agility Ladder
2x High Knees
2x Fast Feet
2x Lateral High Knees
2x In/Out
2x Ickey Shuffle
2x Reverse Ickey

Decided to dice with death and did some box jumps. Think they might have put a bit of weight in the 'boxes', but it's still super sketchy
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

Kept weights light, having not been for about a month. Some guy was deadlifting 40 with straps and a belt - hardcore.
3x8 Back Squat (40 warm-up, 60, 70, 80kg)
3x8 Deadlift (60 warm-up, 80, 90, 100kg)
3x8 Dumbbell Benchpress (22kg)

2x10 Wheel Roll-outs

Skipped on any proper core in favour of some stretching and rolling, calves are a mess, as per usual.

4 PM

Run 53:21 [3] 10.7 km (4:59 / km) +105m 4:45 / km
shoes: Waverider 19s

Test driving the new shoes along the Old Railway Line, must've blinded at least 10 different people with their luminosity.

Legs feeling totally wrecked, would be nice to pretend it was all from the gym

Monday Oct 17, 2016 #

Note

Travelling back from Yorkshire, wandered up a small hill but that was it.

Less training than there should have been last week because I'm a lazy arsehole who lacks the self discipline to get out the door

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