Training Log Archive: Forest DemonIn the 7 days ending Jan 15, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Jan 14, 2017 #
11 AM
Orienteering 40:24 [2] 4.1 km (9:51 / km) +42m 9:22 / km
Christmas tree o-course in Loch Vaa
Again some very nice orienteering, lovely snowy forest.
Knee super swollen, and sore to run on, but I couldn't not get out in it.
Forgot my shoes, so borrowed Sasha's icebugs which were actually pretty great, better than my x-talons
Again some very nice orienteering, lovely snowy forest.
Knee super swollen, and sore to run on, but I couldn't not get out in it.
Forgot my shoes, so borrowed Sasha's icebugs which were actually pretty great, better than my x-talons
Friday Jan 13, 2017 #
2 PM
Orienteering 29:54 [2] 3.3 km (9:04 / km) +63m 8:16 / km
A teeny bit of orienteering in Uath Lochan.
Nice and snowy, it was great.
All the pretty snow was hiding a rock which I promptly fell over and twatted my knee.
Limped home, knee's super stiff now
Nice and snowy, it was great.
All the pretty snow was hiding a rock which I promptly fell over and twatted my knee.
Limped home, knee's super stiff now
Thursday Jan 12, 2017 #
10 AM
Strength and Conditioning 1:30:00 [0]
Avec Emily
Standard warm up
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
3x10 Lat Pulldowns (6 warm-up, 9, 10, 11 plates)
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Romanian Deadlift (50 warm-up, 100, 120, 120kg)
Standard warm up
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
3x10 Lat Pulldowns (6 warm-up, 9, 10, 11 plates)
3x5 Back squat (50 warm-up, 80, 90, 100kg)
3x5 Romanian Deadlift (50 warm-up, 100, 120, 120kg)
Wednesday Jan 11, 2017 #
3 PM
Run 36:15 [3] 7.06 km (5:08 / km) +90m 4:50 / km
shoes: Waverider 19s
Getting nice and soggy in the sleet. Fun stuff.
Tuesday Jan 10, 2017 #
9 AM
Strength and Conditioning 1:30:00 [0]
With Emily, super tired during the warm up
Standard warm up
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
3x10 Lat Pulldowns (8, 9, 10 plates)
Platforms with racks all full, so I just did deadlift. Which meant no squats after, but not too fussed
3x5 Deadlift (60 warm-up, 100, 110, 120kg)
Did a cheeky 140 for 1, but could definitely have managed more. Pretty much confirms my theory that the heavier squats before deadlift was affecting the lift, so I'll probably mix up the session a little
Standard warm up
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
3x10 Lat Pulldowns (8, 9, 10 plates)
Platforms with racks all full, so I just did deadlift. Which meant no squats after, but not too fussed
3x5 Deadlift (60 warm-up, 100, 110, 120kg)
Did a cheeky 140 for 1, but could definitely have managed more. Pretty much confirms my theory that the heavier squats before deadlift was affecting the lift, so I'll probably mix up the session a little
3 PM
Run 23:54 [3] 4.98 km (4:48 / km) +60m 4:32 / km
shoes: Waverider 19s
Managed to do yet another run in the daylight, pretty shocked
#NewYearNewMe
Timed it to perfection against the end of the school day, so lots of child congestion
#NewYearNewMe
Timed it to perfection against the end of the school day, so lots of child congestion