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Training Log Archive: Bashman

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Road	17	7:51:33	68.88	(6:51)	110.85	(4:15)	1418
Path/Terrain	16	6:14:26	44.2	(8:28)	71.13	(5:16)	2151
Orienteering	9	5:20:25	29.5	(10:52)	47.48	(6:45)	1534
S+C/Drills/Plyo/Flex	22	4:20:13	0.38		0.61
Cross	6	1:30:00
School PE	2	1:20:00
Cycling	2	38:43	7.09	(5:28)	11.41	(3:24)	89
Total	49	27:15:20	150.05		241.48		5192

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Monday Apr 30, 2012 #

Note

Plan for the week leading up to BOC.
m - rest/some core - PHYSICS
t - Krunce #2
w - rest/easy run - MATHS
th - rest
f - forest sprint, will take it easy though.

6 PM

S+C/Drills/Plyo/Flex (Centurion Circuit) 27:00 [5]
shoes: Asics Gel-DS Trainer 14(Road)

100 x press ups, sit ups, plank, side p 1, side p 2, leg raises 1, leg raises 2, dips, weight starjumps, weight punches
took 30s recovery jog after each 100

Cross warm up/down (Warm Down) 10:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Sunday Apr 29, 2012 #

10 AM

Path/Terrain warm up/down (Warm Up + Down) 6:33 [2] 1.27 km (5:09 / km) +39m 4:29 / km
shoes: Inov-8 Oroc 280

Warming up and down

Orienteering (Balnagowan) 56:03 [3] *** 8.11 km (6:55 / km) +298m 5:50 / km
shoes: Inov-8 Oroc 280

Brown - 7.4km - 250m climb
Felt fine for the first half then just got exhausted. Had to walk the hills and got lost a couple of times too. Still an ok pace considering the effort.

C • grow a pair 8

Saturday Apr 28, 2012 #

1 PM

Path/Terrain long (Clachnaben) 1:26:07 [4] 13.35 km (6:27 / km) +700m 5:07 / km
shoes: Inov-8 X-Talon 190

Up Clachnaben with Oleg. Felt pretty tired even from the beginning, probably from my training yesterday. Started in Glen Dye and ran along the stream on the west of Mount Shade, then slowly climbed up to the top through heather and at the end a little muddy path. Then dropped to the valley and to the top of Clachnaben. Cut back down to the stream through heather once again and eventually got to a little path. Finished by the same track at the start.

Friday Apr 27, 2012 #

4 PM

S+C/Drills/Plyo/Flex (50 - 25 - 10 Circuit) 31:30 [5]
shoes: Asics Gel-DS Trainer 14(Road)

Really tough session
50 x push ups, sit ups, plank, side plank 1, side plank 2, leg raises 1, leg raises 2, dips, weight punches, weight starjumps
30 to 45s recovery after each, this made up to 19 mins
Then 25 of each, keeping the same recoveries, made up to 29.5 mins
Then 10 of each, without recovery, which only took 2 mins.

Cross warm up/down (Warm Down) 20:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Note

All warmed up for the forest sprint later on now!
Saturday is a long run on clachnaben with Oleg
Sunday is a brown course (7.6km) which will warm me up for the British.

C • Brown course 3

6 PM

Orienteering race (Crathes Forest Sprint) 20:16 [4] ** 3.5 km (5:47 / km) +88m 5:09 / km
shoes: Inov-8 X-Talon 190

Crathes Forest Sprint - 3.1km - 90m climb
Felt really good and fast, beat both Josh and Calum R, think I won but we left early

7 PM

Road warm up/down (Recovery) 23:11 [3] 5.29 km (4:23 / km) +78m 4:05 / km
shoes: Asics Gel-DS Trainer 14(Road)

Dropped off in Culter and had an easy recovery via the high road

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Thursday Apr 26, 2012 #

8 PM

S+C/Drills/Plyo/Flex (Centurion Circuit) 26:30 [5]
shoes: Asics Gel-DS Trainer 14(Road)

Centurion Circuit, proper hard session
100 x push ups, sit ups, dips, plank, side plank, other side plank, leg raises 1, leg raises 2, running weight punches, weight star jumps = 1000
Didn't do 100 of each with out breaks in between, would even leave the exercise and come back later to finish it off. Did it all in 26.5 mins including rests, sometimes up to a minute

Cross warm up/down (Warm Down) 15:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Road (Miltimber) 26:21 [4] 6.27 km (4:12 / km) +124m 3:49 / km
shoes: Asics Gel-DS Trainer 14(Road)

Felt like a good fast run after so sped through the winds rain and dark in my jacket. Felt extremely good, surprised with the climb. Even through the headwinds and worst rainfall was doing about 3:50/km. Almost pitch black as I got home, was a pretty mad run. No breaks, no walking, didn't even stop to let cars by ;)

9 PM

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Wednesday Apr 25, 2012 #

Note
(rest day)

Rest day - got english tomorrow and I'm pretty knackered anyway. Just went for a 30 min walk with Tanja.

Tuesday Apr 24, 2012 #

5 PM

Road (Culter) 48:32 [4] 11.12 km (4:22 / km) +135m 4:07 / km
shoes: Asics Gel-DS Trainer 14(Road)

Was NOT planning to run that far today, thought about 6 - 7km would be good. But anyway, I went up through Miltimber and some nice forests along to Culter and got lost. Forgot which was was north and ended up running till the end of Culter on the road to Westhill. By now it was already 6.5km gone so I had to run back home which was a painful process. Stopped a few times to try and figure out where i was and were to go and a few times towards the end from exhaustion.
0 - 2.6km - road - 11:22 - 4.22/km -- lots of climb
2.6 - 4.77km - path/terrain - 10:24 - 4.48/km -- got lost, some climb too
4.77 - 6.81km - road - 8:14 - 4:00/km - downhill, still lost
6.81 - 8.53km - path - 7:27 - 4:20/km - a bit of uphill
8.53 - 11.12km - road - 10:58 - 4.15/km - home

6 PM

Cycling (Warm Down) 14:19 [2] 3.89 km (3:41 / km) +19m 3:36 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja sent me to the shops for dinner supplies so I just treated that as a warm down.

C • lazy bint..get her fat arse... 2

Monday Apr 23, 2012 #

Note
(rest day)

Rest Day.
Exams have begun, need to take it easy now with training (although I've received a training plan from EYOC pushing me to do more). 5 hours of Art today just exhausted me so I shall have a rest.

C • spot on! 2

7 PM

Road (Abbotshall Road) 40:08 [3] 9.42 km (4:16 / km) +145m 3:57 / km
shoes: Asics Gel-DS Trainer 14(Road)

Ended up going because I feel bad having rest days when I'm capable of running and I had to clear my head after the art exam anyway. Easy run, felt really good on the uphills and relaxed in general. Twisted up to Cults, down Abbotshall road and twisting back through Cults again.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Sunday Apr 22, 2012 #

12 PM

Road warm up/down (Warm Up) 6:50 [3] 1.71 km (4:00 / km) +9m 3:54 / km
shoes: Asics Gel-DS Trainer 14(Road)

Warm up to the hill

Path/Terrain hills (Hill Reps) 11:51 [5] 3.06 km (3:52 / km) +110m 3:17 / km
shoes: Asics Gel-DS Trainer 14(Road)

6 x 500m hill reps
250m up (19m climb) - no stops - and back down again
Splits: 1:59, 1:58, 2:00, 1:59, 2:00, 1:55

Road warm up/down (Warm Down) 24:58 [4] 5.61 km (4:27 / km) +86m 4:08 / km
shoes: Asics Gel-DS Trainer 14(Road)

Quite an intense warm down. Have to admit, I had to stop a few times just cause I was exhausted after the reps.

1 PM

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Saturday Apr 21, 2012 #

11 AM

Path/Terrain (Tollohill) 14:45 [3] 3.16 km (4:40 / km) +89m 4:05 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja and Gav went for a walk whilst I played about in the tiny forest. Really muddy and slippery paths but was good fun.

12 PM

Road (Tollohill - Home) 44:15 [3] 10.29 km (4:18 / km) +130m 4:03 / km
shoes: Asics Gel-DS Trainer 14(Road)

Stopped after the Tollohill run to reset my watch and off again. Easy long run home from Tollohill. Went across the Stonehaven Road Bridge, up Anderson Drive, along the Railway Line a bit, up through Manofield, along Craigton Road to Cults (slow painful incline), through Cults and Bieldside and back home. Tried to bag as much climb as I could. Really sore legs and chest towards the end so slowed down a bit. Only stopped to cross a few busy roads and tie my shoes once.

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Friday Apr 20, 2012 #

10 AM

School PE (Basketball) 40:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

6 PM

Orienteering (Tilquillie) 21:03 [4] *** 3.24 km (6:30 / km) +94m 5:40 / km
shoes: Inov-8 X-Talon 190

Forest sprint series 1 - Tilquillie
Bolted it round, still making about a minute of mistakes. Wet weather, good fun, won by 11 seconds off Callum Roberts

Path/Terrain warm up/down (Warm Up/Down) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 190

Warming up and down for orienteering

7 PM

Road warm up/down (Culter - Home) 21:29 [3] 5.25 km (4:06 / km) +57m 3:53 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja and Gav dropped me off in Culter to let me have a warm down. Felt really good, zig-zagging below and above the main road. Started off slow in the rain, then got to 3:40 - 3:50/km around the second half.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Thursday Apr 19, 2012 #

6 PM

Road (Warm Up) 2:54 [2] 0.65 km (4:28 / km) +17m 3:58 / km
shoes: Asics Gel-DS Trainer 14(Road)

Road intervals (Solo Intervals) 8:12 [5] 2.5 km (3:17 / km)
shoes: Asics Gel-DS Trainer 14(Road)

Solo intervals today as I can't get a lift to regular ones. Really wet today, lots of puddles and slippery patches, slowed me down a bit.
5 x 500m flat out. Thought I could do ten but was in pain after the first, really went as fast as I could on each one in the tough conditions. Calves really achy after. However, it was a great session.
Splits: 1:40, 1:38, 1:36, 1:39, 1:37

C • good sesh, good times. Add ... 4

S+C/Drills/Plyo/Flex warm up/down (Recovery) 12:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Recovering in between every interval. Not as much stretching, but keeping in motion

Road warm up/down (Warm Down) 16:44 [3] 3.58 km (4:40 / km) +57m 4:20 / km
shoes: Asics Gel-DS Trainer 14(Road)

Long, slow, extremely painful warm down.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Tough session today, orienteering tomorrow and I'll probably go for a long run on the weekend.

Wednesday Apr 18, 2012 #

School PE (Basketball) 40:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Note
(rest day)

Rest day. Haven't had one in about 3 weeks and I'm feeling exhausted anyway! go for core and maybe a run tomorrow.

Tuesday Apr 17, 2012 #

7 PM

Road (Manofield) 48:54 [4] 12.04 km (4:04 / km) +166m 3:48 / km
shoes: Asics Gel-DS Trainer 14(Road)

Rest day today, so of course I went running anyway. Couldn't waste the nice weather ;) Ran through Cults up to Manofield and back along the Deeside road and the railway line. Sped up quite a lot towards the end, determined to get under 50 minutes. First 5 included almost all the climb
Splits: 4:07 - 4:08 - 4:30 - 4:05 - 4:11 - 3:57 - 4:01 - 4:01 - 4:01 - 3:51 - 3:51 - 3:55
Apparently lost 600 calories, good enough excuse to gorge down on some cake.

C • 75km 4

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]

Pushed myself to do some stretching so I won't be dead tomorrow morning.

Monday Apr 16, 2012 #

Note

Been selected for EYOC this year, gonna be representing the first years and Scotland especially ;) Glad my selection races went well enough and my long hours of training have paid off!

C • eyoc 9

6 PM

Path/Terrain (River Dee) 24:12 [2] 4.16 km (5:49 / km) +52m 5:29 / km
shoes: Asics Gel-DS Trainer 14(Road)

VERY easy run with my sister as she couldn't run my normal pace, took it slow along the path along the river, climbing lots of fences too.

Sunday Apr 15, 2012 #

5 PM

Path/Terrain (Cults - Foggieton) 48:30 [4] 11.31 km (4:17 / km) +122m 4:04 / km
shoes: Asics Gel-DS Trainer 14(Road)

Got bored of revision so went for a run. Along to Cults, up Abbotshall road (tough) up to Foggieton, all the way through rubbish muddy paths, found a short cut to Hillhead road and back down. Only stopped to fight through some bushes, marshes and fences along the "short cut" for about 3 mins.
0 - 5.25km - Road - 22:15 - 4:14/km (most climb)
5.25 - 8.47km - Path and Terrain - 15:17 - 4:45/km (muddy paths + overgrown fields)
8.47 - 11.31km - Road - 10:57 - 3:52/km (mostly rolling down the hill)
Put it as path + terrain as the paths and fields really influenced my speed, also because I've done a lot of path and terrain running on other "Road" runs this week so this run can almost represent them.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]

Saturday Apr 14, 2012 #

12 PM

Path/Terrain warm up/down (Warm Up) 4:18 [2] 0.79 km (5:27 / km) +4m 5:18 / km
shoes: Inov-8 X-Talon 190

Orienteering (SOL 2) 50:13 [4] **** 6.89 km (7:17 / km) +175m 6:28 / km
shoes: Inov-8 X-Talon 190

Sol 2 - Dalbeattie - Blue - 5.4km - 125m climb
Pretty sore after the week of training but a very enjoyable run through a scandinavian-feeling map. Made about 3 mins of mistakes in areas of low visibility. Sped up towards the end after my legs got into the flow. Callum W beat me by 2 mins but I could have easily run about 5 minutes quicker being well rested and focused.
Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.elo.routegadget.co.uk/cgi-bin/reitti.cg...

C • Show off 1

Friday Apr 13, 2012 #

3 PM

Road (Culter and River) 49:01 [3] 11.27 km (4:21 / km) +93m 4:11 / km
shoes: Asics Gel-DS Trainer 14(Road)

Had nothing to do today so of course I went for a long run. Felt really good the whole way through and not even tired now. Plan was to go along to Culter until I felt I couldn't do any more but that never happened so I just carried on as far as I could go. Good warm up for Sol 2 tomorrow, even though I'll probably regret it...
0 - 5.94km - Road - 25:24 - 4:17/km
5.94 - 6.85km - Path - 3:56 - 4:18/km
6.85 - 8.52km - Road - 7:10 - 4:18/km
8.52 - 9.89km - Path - 6:25 - 4:40/km - uphill + fighting winds
9.89 - 11.35km - Road - 6:05 - 4:13/km
No stops/walking too! :)

C • rest 5

4 PM

S+C/Drills/Plyo/Flex 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Thursday Apr 12, 2012 #

11 AM

S+C/Drills/Plyo/Flex (Core Circuit) 28:00 [4]
shoes: Asics Gel-DS Trainer 14(Road)

1 minute of each with 1 minute recovery run after
Sit ups - Plank - Weights run (sides) - Side plank - O. Side plank - Weights run (punches) - Leg raises 1 - Leg raises 2. 16 minutes. Then 50 of each (50s for plank) with short run recovery in between. Another 12 minutes

12 PM

Cross (Warm Down) 15:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

5 PM

Road warm up/down (Warm Up) 5:57 [2] 1.41 km (4:13 / km) +6m 4:08 / km
shoes: Asics Gel-DS Trainer 14(Road)

S+C/Drills/Plyo/Flex warm up/down (Warm Up) 3:13 [2] 0.61 km (5:16 / km)
shoes: Asics Gel-DS Trainer 14(Road)

Road intervals (Metro Intervals) 26:17 [4] 6.01 km (4:22 / km) +99m 4:02 / km
shoes: Asics Gel-DS Trainer 14(Road)

10 x 300m with 300m jog back recovery
Averaged about 2:30 -> 2:40 per interval which makes out 4:10->4:30/km (1:00 -> 1:10 for each 300m without recovery which makes out 3:20 -> 3:40/km) Recoveries varied a lot, some faster than others.. Can't really control my recovery pace, have to check my watch a lot for the pace. Recoveries varied from 4:20/km to about 6:00/km.
Not sure where the 99m climb came from though.... must be just accumulative from all the back-and-forths

6 PM

Road warm up/down (Warm Down) 5:09 [3] 1.01 km (5:06 / km) +25m 4:32 / km
shoes: Asics Gel-DS Trainer 14(Road)

Cycling warm up/down (Warm Down) 24:24 [3] 7.52 km (3:15 / km) +70m 3:06 / km
shoes: Asics Gel-DS Trainer 14(Road)

Rolling down the hill through Cults back home.

7 PM

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]

Some stretching when I got home

Wednesday Apr 11, 2012 #

5 PM

Road warm up/down (Warm Up) 2:43 [2] 0.7 km (3:53 / km) +7m 3:42 / km
shoes: Asics Gel-DS Trainer 14(Road)

Quite a fast warm up without noticing

Road intervals (2 x 1000m) 6:41 [5] 2.0 km (3:21 / km) +6m 3:18 / km
shoes: Asics Gel-DS Trainer 14(Road)

2 x 1000m along the railway line
Was initially gonna do 4 but the first two exhausted me so I stopped (heart beat was over 200bpm)
Splits: 3:21 and 3:20, pretty pleased with that.

C • 4m? 4

6 PM

Road ("Warm Down") 30:13 [4] 6.65 km (4:33 / km) +96m 4:14 / km
shoes: Asics Gel-DS Trainer 14(Road)

Took a long warm down instead of doing any more exhausting intervals
1 - 0km -> 2.75km - ROAD - 12:37 - 4:35m/km - 55m climb
2 - 2.75 -> 3.75km - PATH + TERRAIN - 5:01 - 5:01m/km - around 10m climb
3 - 3.75 -> 6.65km - ROAD - 12:35 - 4:21m/km - lots of downhill
Had to stop a few times because of stitches + stomach pains

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Tuesday Apr 10, 2012 #

5 PM

Path/Terrain (Kingshill) 28:16 [3] 6.58 km (4:18 / km) +205m 3:43 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy recovery run round kingshill

C • easy run?! haha 3

Monday Apr 9, 2012 #

10 AM

S+C/Drills/Plyo/Flex warm up/down (Warm Up) 5:00 [1]
shoes: Inov-8 X-Talon 190

Faffing about in the box

11 AM

Orienteering (JK Relay, Mens short) 19:23 [5] ** 3.55 km (5:28 / km) +176m 4:23 / km
shoes: Inov-8 X-Talon 190

Newtyle
2nd Leg, Men's Short, Course 3.5, 3.125km, 150m climb
Calum set me off 10th, tough running up the hill to the first loop, slowly catching places. Little slip on 3, was looking to early. Then fast running back down, caught up Daniel at about 9, only right behind him at the run in. Finished 3rd, Daniel 2nd 5 seconds ahead, Leaving Jack to overtake Dan's team and come 2nd!! Won my course too, sub 20 mins. Very nice run, that's a good weekend over.

Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

Path/Terrain (Warm Down) 4:37 [2] 0.71 km (6:30 / km) +9m 6:07 / km
shoes: Inov-8 X-Talon 190

Sunday Apr 8, 2012 #

9 AM

Path/Terrain warm up/down (Warm Up) 15:00 [3] 1.5 km (10:00 / km) +250m 5:27 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy run/Walk up the hill with the kit to help at the start

12 PM

Orienteering race (JK Day 3 - Craig a Barns) 43:40 [5] **** 6.1 km (7:10 / km) +220m 6:04 / km
shoes: Inov-8 X-Talon 190

Course 17, 4.9km, 220m climb
Pretty good run, not really any mistakes just a slow pace because I wanted to get a clean run in. 4th today, 2nd Brit, 2 Norwegians won with 40:57 and 41:53 (was probably their type of terrain). Dane won overall, then Joe, then two norwegies half a min ahead and 2 seconds ahead of me. Managed to overtake Callum, Michael, Will, and a norwegian who didn't do well the second day but got overtaken by another one. 5th overall

Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

Path/Terrain warm up/down (Warm Down) 4:00 [2] 0.8 km (5:00 / km) +10m 4:42 / km
shoes: Inov-8 X-Talon 190

Saturday Apr 7, 2012 #

11 AM

Path/Terrain warm up/down (Warm Up) 12:48 [2] 2.31 km (5:32 / km) +61m 4:54 / km
shoes: Inov-8 X-Talon 190

Orienteering race (JK Day 2 - Dunallistair) 51:46 [5] **** 7.43 km (6:58 / km) +235m 6:01 / km
shoes: Inov-8 X-Talon 190

Course 17, 6.15km, 240m climb (which i managed to decrease...)
Pretty nice run, spent 3.5 mins running up and down a fence to three because I couldn't find the crossing point. Slowly pulled it back from 21st to 7th, with a fastest split on the long leg to 6 as I decided a fast route round the path. A few small slips before the finish too. Finished 7th behind Joe (47:36), Dane, Will, Callum, Hakon and Michael.

Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

Path/Terrain warm up/down (Warm Down) 6:39 [2] 1.12 km (5:56 / km) +12m 5:38 / km
shoes: Inov-8 X-Talon 190

Friday Apr 6, 2012 #

Event: JK 2012

2 PM

Road warm up/down (Warm up and down) 5:42 [3] 1.3 km (4:23 / km) +15m 4:09 / km
shoes: Inov-8 X-Talon 190

3 PM

Orienteering race (JK Sprint) 11:35 [5] 2.63 km (4:24 / km) +17m 4:16 / km
shoes: Inov-8 X-Talon 190

Course 8, m14/16, 2km, 22 controls.
Great run, probably only wasted 10s through hesitations. Took a clever route through another bridge which got me about half a minute on lots of people. Won by 31s off Tim and 42 off Will (second and third).

Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Routes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

C • good job..held it together ... 2

Thursday Apr 5, 2012 #

11 AM

Road (Petrol Station) 23:17 [4] 6.01 km (3:52 / km) +47m 3:44 / km
shoes: Asics Gel-DS Trainer 14(Road)

Intense warm up for tomorrow. Cold weather today, probably pushed me to run harder. Caught myself doing 3:30/k a few times. Cut it a bit short to do a warm down. Splits:
1 - 4:04
2 - 3:52
3 - 3:49
4 - 4:02 (most climb)
5 - 3:48
6 - 3:40 (most downhill)

12 PM

Road warm up/down (Warm Down) 4:05 [2] 0.76 km (5:22 / km) +21m 4:43 / km
shoes: Asics Gel-DS Trainer 14(Road)

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]

Wednesday Apr 4, 2012 #

3 PM

S+C/Drills/Plyo/Flex (Core Circuit) 17:00 [5]
shoes: Asics Gel-DS Trainer 14(Road)

Half-Centurian circuit, 50 of each with short jog recovery in between
push ups - sit ups - wide armed push ups - plank(50s) - sit ups, leaning to each side - side plank - other side plank - dips - leg raises - other side leg raises

Cross warm up/down (Warm Down) 15:00 [3]
shoes: Asics Gel-DS Trainer 14(Road)

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Tuesday Apr 3, 2012 #

1 PM

S+C/Drills/Plyo/Flex (Core Circuit) 30:00 [4]
shoes: Asics Gel-DS Trainer 14(Road)

Same as friday but this time 30s with runs inbetween each
push ups - sit ups - wider push ups - plank - sit ups leaning to each side - side plank - other side plank - dips - weight punches - leg raises - other side l.r. - running with weights - plank - dips - push ups

Break and then start again

Cross warm up/down (Warm Down) 15:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]

6 PM

Path/Terrain warm up/down (WARM UP) 4:30 [2] 0.8 km (5:37 / km) +15m 5:09 / km
shoes: Asics Gel-DS Trainer 14(Road)

7 PM

Path/Terrain race (Krunce #1) 25:44 [5] 5.79 km (4:27 / km) +163m 3:54 / km
shoes: Asics Gel-DS Trainer 14(Road)

First krunce of the year. Very slushy conditions, 6 inches of snow almost everywhere. Although I wore the wrong shoes, it was a very fast and slippery race, falling on all the sharp corners. Came 5th out of the whole group, was 3rd to the top and slowed down on the downhills and the second uphill. Probably could of done around 1 or 2 mins faster without the snow and with my X-tallons.

C • 22.56 2

Path/Terrain (WARM DOWN) 19:02 [3] 4.1 km (4:39 / km) +24m 4:31 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy warm down rolling down the hill

Monday Apr 2, 2012 #

Note
(rest day)

That's a hard 65k week over. Plan for this week:
Rest on monday
Krunce race on tuesday
Rest/Core on wednesday
Warm up run on thursday
JK from friday till monday!

Sunday Apr 1, 2012 #

10 AM

Orienteering (Shooting Green Training) 46:26 [4] **** 6.03 km (7:42 / km) +231m 6:28 / km
shoes: Inov-8 X-Talon 190

Very rough bits of shooting green made it pretty slow. The old map was used for some reason too and I made a few mistakes (3-4min) mostly on route choice.

C • Old map 2

11 AM

Path/Terrain warm up/down (Warm Down) 47:34 [3] 8.82 km (5:24 / km) +288m 4:38 / km
shoes: Asics Gel-DS Trainer 14(Road)

Pretty hard run back through scolty, found a new path which led us all the way there. Road running from 7.5k onwards.

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