Training Log Archive: HWW

Moderate paced moderate distance run with school friend Dan. Set out from his place in West Ham (near Abbey Road DLR) and initially headed up to the Green Way. I'd never knowingly been on this footpath along the former Beckton sweage pipeline and was keen to do a bit of East London exploration. Ran down to (now I realise not quite) the end of the path in Beckton (emerging near the A13 / A117 junction.

Whilst running out we'd spotted what I thought was Upton Park / West Ham FC so instead of simply retracing our steps we headed up into Upton Park / East Ham to find the stadium. Stadium found, we then managed to rejoin the Green Way at Barking Road before returning to Abbey Road. All in all a fairly satisfying bit of exploration and a nice start to a series of longer runs which I hope to do fairly regularly over the next few months. Thinking about maybe doing a West London stadiums tour at some point soon from Webley to Chelsea / Fulham.

Military Challenge 2012 Foot O, Mychett and Ash Ranges - Brown course (34 controls, 12.3km, 455m climb)
I had meant to run the Black course but, due to a number of issues with my journey down, I didn't arrive until a few minutes before the last start at 13:00, by which time I was almost half an hour too late to start my chosen course. As such I did the Brown instead (v unlikely I would have managed to complete the Black before courses closed within 2 hours) and I was just glad to get a run, having had such a mission to arrive.

In summary, I spiked a little over a third of controls, wasn't quite on an optimal course / hesitated on another third and ballsed up the other third. This included some plain dumb bits of map-reading / loss of focus en route to 19, costing me over 2.5 minutes. Generally should have been more careful and given more thought to route planning.

KB Burpee press-up: 1 x 12 reps, 1 x 15 reps
Lat pull-down: 1 x 35kg (15 reps), 1 x 40kg (12 reps)
Dumbell bench press: 1 x 16kg (12 reps), 1 x 18kg (8 reps), 2 x 20kg (3 reps)
Single arm row: 1 x 16kg (12 reps), 1 x 18kg (8 reps), 2 x 20kg (3 reps)
Bench press: 1 x 42.5kg (8 reps), 3 x 50kg (3 reps)
Bent-over row: 1 x 40kg (8 reps), 3 x 45kg (3 reps)

The usual. Upon walking up and looking out of the window / hearing the rain, I did consider having a bit of a lie-in and getting the tube instead. Five minutes later I realised that I really should just man up, remember that I'm not soluble and that a little bit of rain is no reason not to run. Glad to have taken this decision.

The usual.

The usual.

The usual.

The usual Tuesday evening: More London to Bermondsey Square (too late for running, just drinking); Bermondsey Sq to KFC Leytonstone; KFC Leytonstone to home.

The usual Monday morning (Leytonstone to Fitness First London Bridge, then on to More London). Much slower than usual due to ages spent waiting and weaving from Aldgate to Gracechurch Street. Not entirely sure why traffic was so bad.

1 x warm-up squats (10 reps)
1 x forward lunges (10 reps each leg)
1 x Bosu 1 leg balance (1 min per leg)
1 x swing throughs (15 reps)
1 x reverse lunges (30 reps)
4 x 16.25kg woodchop (10 reps)
3 x 16kg forward lunges (10 reps)
3 x Bosu squats (25 reps)
1 x 2 leg swiss ball jack-knife (10 reps)
3 x 1 leg alternating swiss ball jack-knife (7 reps)
3 x 8kg reverse crunches (12 reps)