Training Log Archive: Forest DemonIn the 7 days ending Dec 25, 2016:
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Saturday Dec 24, 2016 #
5 PM
Run 35:18 [3] 7.1 km (4:58 / km) +75m 4:43 / km
Pre turkey-time run to build up an appetite. From the house to Princes St -> Queensferry Rd -> Ravelston Dykes then home along circuit route.
Probably ran this in the wrong direction though, big old headwind on the back straight
Probably ran this in the wrong direction though, big old headwind on the back straight
Thursday Dec 22, 2016 #
11 AM
Strength and Conditioning 1:30:00 [0]
Warm-up
3x10 Lat Pulldowns (9, 10, 11 plates)
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
Was unsure about testing squat, knee was a bit sore this morning and I wasn't feeling super alive. But figured I'd just go for it.
2x8 (20, 40kg)
1x5 (70kg)
1x3 (90kg)
5x1 (100, 110, 120, 124, 126kg)
Attempted 130, but didn't get anywhere with it. Perhaps if I'd skipped 124, but I wasn't sure how heavy I could get. Possibly more theoretically in the tank, though happy enough. A good baseline at least, can sharpen up over the next few months.
3x10 Lat Pulldowns (9, 10, 11 plates)
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
Was unsure about testing squat, knee was a bit sore this morning and I wasn't feeling super alive. But figured I'd just go for it.
2x8 (20, 40kg)
1x5 (70kg)
1x3 (90kg)
5x1 (100, 110, 120, 124, 126kg)
Attempted 130, but didn't get anywhere with it. Perhaps if I'd skipped 124, but I wasn't sure how heavy I could get. Possibly more theoretically in the tank, though happy enough. A good baseline at least, can sharpen up over the next few months.
C • 130 2
Tuesday Dec 20, 2016 #
11 AM
Strength and Conditioning 1:00:00 [0]
Warm-up
3x10 Lat Pulldowns (8, 9, 10 plates)
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
Skipped out lifting, figured it was for the best.
3x10 Lat Pulldowns (8, 9, 10 plates)
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
Skipped out lifting, figured it was for the best.
Monday Dec 19, 2016 #
Note
Didn't do anything exercise wise today, apart from a bunch of stretching. Hips still tight