Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Orienteering	15	9:17:43	52.75	(10:34)	84.9	(6:34)	2306
Path/Terrain	16	5:09:40	26.78	(11:34)	43.1	(7:11)	1564
Road	7	2:50:28	22.81	(7:28)	36.71	(4:39)	472
S+C/Drills/Plyo/Flex	4	1:17:25
School PE	3	57:33	0.5		0.8
Cross	2	30:00
Total	31	20:02:49	102.84		165.51		4341

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Saturday Jun 30, 2012 #

10 AM

Path/Terrain warm up/down (Warm Up) 45:00 [2] 4.0 km (11:15 / km) +100m 10:00 / km
shoes: Inov-8 Oroc 280

Running around quarantine and the warm up map

11 AM

Orienteering race (Eyoc Long) 1:00:32 [5] 7.9 km (7:40 / km) +275m 6:32 / km
shoes: Inov-8 Oroc 280

Eyoc Long - m16 - 6.4km - 250m climb - 34th, 15 mins behind
Took this race differently, in a sense of taking each contol on it's own. This worked at the beginning, taking me to 4th at number 3 but slowly got worse, losing a minute on 4 because of the confusing map, 6 mins on 7 as I set off the wrong way, and 3 minutes on 8 trying to recover. Great area and really enjoyed the experience anyway.
http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma...
http://www.eyoc2012.fr/results/results_ld_splits_e...
http://www.matrace.fr/gadget/cgi/reitti.cgi?act=sp... - see how well i was doing at the start

Friday Jun 29, 2012 #

10 AM

Path/Terrain warm up/down (Warm Up) 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics Gel-DS Trainer 14(Road)

Warm up with the group plus stretching and some drills

11 AM

Orienteering race (EYOC Sprint) 13:29 [5] 3.25 km (4:09 / km) +55m 3:50 / km
shoes: Asics Gel-DS Trainer 14(Road)

Eyoc Sprint - m16 - 2km - 50m climb - 33rd, 1:53 behind leader
Such a nice experience, even from the start I was wobbling, really couldn't deal with the atmosphere. Lost 10s on the 2nd control running the wrong way, 30s on 6, 20s on 7 and a further 10s towards the end. Nice little town, wasn't what I pictured it to be though.
http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma...
http://www.eyoc2012.fr/results/results_sprint_spli...

Thursday Jun 28, 2012 #

Event: EYOC 2012

9 AM

Orienteering (Long Model) 41:34 [3] **** 5.27 km (7:53 / km) +231m 6:28 / km
shoes: Inov-8 Oroc 280

Model event for the long distance, including a 2k run back along roads. Ran a lot with Will, but did a few alone too.

2 PM

Road warm up/down (Warm Up) 4:47 [2] 0.86 km (5:34 / km) +12m 5:11 / km
shoes: Asics Gel-DS Trainer 14(Road)

Run out to bugeat centre

Orienteering (Sprint Model) 13:54 [3] ** 2.58 km (5:23 / km) +56m 4:52 / km
shoes: Asics Gel-DS Trainer 14(Road)

Sprint model in bugeat, took the first half a bit fast so slowed to a walk/jog for the rest

Wednesday Jun 27, 2012 #

7 PM

Path/Terrain (Group Run) 16:03 [3] 3.08 km (5:13 / km) +36m 4:55 / km
shoes: Asics Gel-DS Trainer 14(Road)

Little run around bugeat with the team, pretty slow and a bit sick from dinner

Tuesday Jun 26, 2012 #

Path/Terrain 27:32 [3] 5.21 km (5:17 / km) +100m 4:49 / km
shoes: Inov-8 X-Talon 190

Recovery with dad, chatting about eyoc. Nice weather

Sunday Jun 24, 2012 #

8 AM

Path/Terrain warm up/down (Warm Up) 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Oroc 280

Some running around with the NW lads

9 AM

Orienteering race (JIRCS 2012 Relay) 30:31 [5] *** 5.74 km (5:19 / km) +125m 4:48 / km
shoes: Inov-8 Oroc 280

Jircs 2012 Relay - m16 - first leg - 4.5km - 50m climb
Pretty bad run, me and joe got to the front at the start before messing up for four minutes looking for a rhododendron end. After finding it eventually, we raced on slowly catching up everyone apart from matt and tim who did 27.5 mins. Caught will who was third just before the finish. Alex had a bad run but chris managed to bring it back to a respectable 4th. Scotland won by miles, too easy!
http://www.norfolkoc.co.uk/media/Results%202012/re...

Saturday Jun 23, 2012 #

2 PM

Path/Terrain warm up/down (Warm Up) 3:46 [2] 0.74 km (5:05 / km) +13m 4:42 / km
shoes: Inov-8 Oroc 280

Orienteering race (JIRCS 2012) 55:37 [5] 9.05 km (6:09 / km) +226m 5:28 / km
shoes: Inov-8 Oroc 280

JIRCS 2012 - M16 - 6.9km - 90m climb - 1st by 5s off Joe
What an area.. Bracken taller than myself in most places and around a billion paths. Great fun though, running very well until the halfway point where I lost at least 6 minutes on three controls. A further 2 minutes was lost after spectator in a badly mapped bit. Amazed that I beat Joe by 5 seconds and Will by a further 2 (He did lose 5 minutes after spectator though) and won my first JIRCS title. Scotland won the day by 40 points and we were already celebrating.
http://www.noroc.routegadget.co.uk/cgi-bin/reitti....
http://www.noroc.routegadget.co.uk/cgi-bin/reitti.... - fair to say i had a fair lead at 13 before the mistakes rolled in, over 3 and a half in fact..

C • well done. Go Scotland! do ... 1

C • 226 climb? haha it was well... 3

Thursday Jun 21, 2012 #

Note
(rest day)

Got the second mmr jab today so not wanting to knock myself out like last time. Bad weather too. Travelling to Jircs after half a day of school tomorrow.. At least i'm well rested for it.

Wednesday Jun 20, 2012 #

1 PM

Road (Warm Up) 9:31 [3] 2.03 km (4:41 / km) +58m 4:06 / km
shoes: Asics Gel-DS Trainer 14(Road)

Orienteering (Urban Training) 19:39 [3] 3.94 km (4:59 / km) +70m 4:35 / km
shoes: Asics Gel-DS Trainer 14(Road)

Urban training in the deans with oleg following. Amazing little area, course was 1.2km but there was so much route choice, making it the hardest sprint area i've been in.

Orienteering (Urban Training) 5:57 [3] 1.16 km (5:08 / km) +15m 4:49 / km
shoes: Asics Gel-DS Trainer 14(Road)

Another half of a course

Road warm up/down (Warm Down) 9:05 [3] 1.77 km (5:08 / km) +67m 4:19 / km
shoes: Asics Gel-DS Trainer 14(Road)

Passed a frozen yogurt place on the way home ;)

Tuesday Jun 19, 2012 #

School PE (Basketball) 25:00 [3]
(rest day) shoes: Asics Gel-DS Trainer 14(Road)

Rest day, travelled to edinburgh after school. Sprint training tomorrow.

Monday Jun 18, 2012 #

S+C/Drills/Plyo/Flex 5:00 [1]

7 PM

Road (Long Recovery) 49:24 [3] 10.03 km (4:56 / km) +165m 4:33 / km
shoes: Asics Gel-DS Trainer 14(Road)

Took a nice long recovery through Bieldside. Found a new totally overgrown soaking path along the river which wasn't fun. Stopped for a minute in there and a minute towards the end. Not feeling very fast today but hardly broke a sweat the whole way so the stamina was good today.

Sunday Jun 17, 2012 #

12 PM

Path/Terrain warm up/down (Warm Up) 4:46 [3] 0.93 km (5:08 / km) +8m 4:54 / km
shoes: Inov-8 Oroc 280

Including some drills

Orienteering race (Jamie Stevenson) 34:17 [4] 5.69 km (6:02 / km) +163m 5:16 / km
shoes: Inov-8 Oroc 280

Jamie Stevenson Trophy - Kinnoull - Green - 4.6km - 160m - 2nd, 1.5 behind Daniel
Great little course, only two real mistakes adding up to three minutes, which really isn't good. But I enjoyed it and felt pretty fast on the paths, good route choices, beat the rest of the 16s and 18s.

Saturday Jun 16, 2012 #

Note

Results: http://www.parkrun.org.uk/aberdeen/results/weeklyr...
you can see that almost nobody beat their Pbs due to the wind

9 AM

Road warm up/down (Warm Up) 4:26 [2] 0.86 km (5:09 / km) +12m 4:50 / km
shoes: Asics Gel-DS Trainer 14(Road)

Warm up, passed by the ice rink toilets on the way

Road race (Aberdeen ParkRun) 19:07 [5] 5.0 km (3:49 / km) +19m 3:45 / km
shoes: Asics Gel-DS Trainer 14(Road)

Aberdeen ParkRun
Moment of truth, to see if i had recovered or not. Woke up this morning feeling rubbish, sore muscles etc.. Dad pushed me to go so I went. Even after warming up I wasn't feeling great. Started too fast but after 200m I was feeling amazing. Kept a speed of 3:24/km till 500m where I turned 180' into the strong wind, continued to push against the chilling wind till 2.5km until turning my back to the wind back until 4.5km with the last 500m being a difficult fight to the line. In terms of placing, I set of about 10th, crept up till 5th at the turn, jumped to 3rd at about 1.5km and kept it till the end. First two were way faster. Legs felt fine through the whole race, happy to know I'm not injured. Reckon I could have gone at least 1 - 2 mins faster without the winds.
Splits: 3:46, 57, 48, 47, 47. 9:40 and 9:26 for the halves (Oleg you owe me a Mars bar!)

C • very well done, however.. 2

Path/Terrain warm up/down (Warm Down) 4:57 [3] 0.86 km (5:45 / km) +17m 5:14 / km
shoes: Asics Gel-DS Trainer 14(Road)

Warm down including a near-vertical climb on a grassy hill

Friday Jun 15, 2012 #

Note
(rest day)

Rubbish weather, legs still knackered from doing nothing..

School PE (Basketball) 30:00 [3]
shoes: Asics Gel-DS Trainer 14(Road)

Thursday Jun 14, 2012 #

Note
(rest day)

Recovering, apart from school sports day which is rubbish. Hoping my legs will get better by Saturday.

Wednesday Jun 13, 2012 #

5 PM

Note

Tight hamstrings encouraged me not to go orienteering in Crathes, some Core instead.

6 PM

S+C/Drills/Plyo/Flex (Core Circuits) 32:00 [4]
shoes: Asics Gel-DS Trainer 14(Road)

push ups, sit ups, plank, side p, side p, leg raises, leg raises2, knee raises, knee raises2, dips, weight punches, weight starjumps
50 of each with 30s of balance board in between (20 mins)
30s of each with recovery on balance board for the rest of the minute (12 mins)

Cross warm up/down (Warm Down) 10:00 [2]
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 Jun 12, 2012 #

2 PM

School PE race (Sports Day Heats) 2:33 [5] 0.8 km (3:11 / km)
shoes: Asics Gel-DS Trainer 14(Road)

800m - came 5th on grass with a 300m track

7 PM

Road (Evening Run) 30:02 [2] 6.11 km (4:55 / km) +82m 4:36 / km
shoes: Asics Gel-DS Trainer 14(Road)

Decided not to go to cosmics in the end and glad i didn't. Really frustrated that my hip is sore and stopping me from running any faster. Blame the 800m earlier on. Slowed by a field towards the end but wasn't going exactly quick in the first place.

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

Trying to stretch muscles around the right hip

Monday Jun 11, 2012 #

4 PM

Road warm up/down (Warm Up) 3:09 [2] 0.67 km (4:42 / km) +8m 4:27 / km
shoes: Asics Gel-DS Trainer 14(Road)

Road intervals (500m Easy/Hard) 33:45 [4] 8.0 km (4:13 / km) +34m 4:08 / km
shoes: Asics Gel-DS Trainer 14(Road)

16 x 500m easy/hard/easy...etc along the railway line.
Splits: 1:45 = 3:30/km and 1:50 = 3:40/km
1 - 2:15 - E 1:47 - H
2 - 2:24 - E 1:49 - H
3 - 2:18 - E 1:46 - H
4 - 2:26 - E 1:49 - H
5 - 2:25 - E 1:50 - H
6 - 2:26 - E 1:47 - H
7 - 2:30 - E 1:47 - H
8 - 2:28 - E 1:46 - H
Feeling much better today, really pushed on the last one.
Easy intervals were a bit quick for recoveries so the session was extra tough

Path/Terrain warm up/down (Warm Down) 4:22 [2] 0.73 km (5:59 / km) +17m 5:21 / km
shoes: Asics Gel-DS Trainer 14(Road)

Warm down through farm tracks

Sunday Jun 10, 2012 #

Note

So sore after that, all I want is to recover before Jircs and Eyoc so I feel fresh but my body doesn't seem to be doing that. Easy week hopefully, try get some faster sessions in.

10 AM

Path/Terrain warm up/down (Warm Up) 15:00 [2] 2.25 km (6:40 / km) +11m 6:31 / km
shoes: Inov-8 Oroc 280

Warm up to the start and once round the time trail track with everyone

Path/Terrain tempo (Time Trail) 7:39 [4] 1.76 km (4:21 / km) +44m 3:52 / km
shoes: Inov-8 Oroc 280

Felt terrible, beaten by Alex Matt and Daniel but I beat the 18s and 14s which is alright under circumstances.

Orienteering (Relay Practice) 43:30 [3] *** 5.79 km (7:31 / km) +149m 6:39 / km
shoes: Inov-8 Oroc 280

Practice for next week, got confused by mountain biking tracks at 4 and 5 losing me like 3 minutes. Daniel just beat me back. Rubbish area again

Saturday Jun 9, 2012 #

12 PM

Path/Terrain warm up/down (Warm Up) 9:13 [2] 1.32 km (6:59 / km) +17m 6:33 / km
shoes: Inov-8 Oroc 280

Warm Up and Drills

Orienteering (Intervals) 13:58 [4] 2.6 km (5:22 / km) +9m 5:17 / km
shoes: Inov-8 Oroc 280

Yellow course, easy fast x 4, ran with Matt and Calum, feeling tired and in pain

Orienteering (Bearings) 28:24 [3] 3.33 km (8:32 / km) +69m 7:43 / km
shoes: Inov-8 Oroc 280

Such a terrible patch in Tentsmuir, running was impossible and the controls were mostly needles in haystacks. Map really needed updating as well, hopefully JIRCS'll be better than this

Orienteering (Bearings) 11:45 [3] 1.2 km (9:47 / km) +19m 9:04 / km
shoes: Inov-8 Oroc 280

Even worse green patch, looking for controls 75% of the time

Path/Terrain (Control Collecting) 7:27 [2] 1.04 km (7:10 / km) +21m 6:31 / km
shoes: Inov-8 Oroc 280

Control collecting without a map

Friday Jun 8, 2012 #

Note
(rest day)

Another easy day

Note

My ownage on monday http://www.obasen.nu/winsplits/online/en/default.a...

C • Nice. You should be a sprin... 1

6 PM

S+C/Drills/Plyo/Flex (2 Core Circuits) 25:25 [5]
shoes: Asics Gel-DS Trainer 14(Road)

2 x 600 Circuit
push ups, sit ups, plank, side p1, side p2, leg rais1, leg rais2, knee rais1, knee rais2, dips, weighted startjumps, weighted punches
50 of each with no recoveries - 600 reps - 12:38
3 mins of basketball
50 of each with no recoveries - 600 reps - 12:47

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

2 mins warm up
3 mins recovery
15 mins warm down

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

Warm Down

Thursday Jun 7, 2012 #

Note
(rest day)

Resting, core tomorrow at the most

Wednesday Jun 6, 2012 #

Note

Not sure where to go from here training wise, feel like I should rest tomorrow but then again I think I would feel bad not doing any training. Think i'll do an extended recovery if the weather's nice

C • Doctor says 2 days rest 6

11 AM

Orienteering (Scottish Schools) 20:35 [4] ** 3.88 km (5:18 / km) +48m 5:00 / km
shoes: Inov-8 X-Talon 190

Exhausted the whole way, pretty much an orange course and i managed to mess up. Still averaged 5/km but every joint on me was aching

Path/Terrain (Warming Up/Down) 4:00 [1] 0.6 km (6:40 / km) +6m 6:22 / km
shoes: Inov-8 X-Talon 190

Tuesday Jun 5, 2012 #

10 AM

Path/Terrain warm up/down (Warm Up) 3:58 [2] 0.72 km (5:31 / km) +13m 5:04 / km
shoes: Inov-8 Oroc 280

Orienteering race (Jubilee 5 Middle) 39:46 [4] **** 5.61 km (7:05 / km) +134m 6:20 / km
shoes: Inov-8 Oroc 280

Jubilee 5 Middle - Brown - M16 - 4.8km - 190m - 1st, min. off Michael A
Felt exhausted this morning, both physically and mentally. On the way to the start pulled a back muscle which just shows how tired I was. Started clumsily doing a 45 degree error to 2, 4 and a little miss on 3 and 6. Was running alright for the first half, mind was elsewhere though. 1.5 mins on 11 from completely misreading the map and another 45 error on 12. After half way I was definitely running slower. In pain by the end, still won but easily 5 or 6 minutes faster if I felt fitter. Tomorrow's Scottish Schools but that wont be more than today and I'll attempt a rest on Thursday.
http://www.scottish-orienteering.org/images/soc201...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....

Monday Jun 4, 2012 #

4 PM

Road warm up/down (Warm Up) 4:13 [3] 0.8 km (5:16 / km) +16m 4:47 / km
shoes: Asics Gel-DS Trainer 14(Road)

Orienteering race (Jubilee 5 Sprint) 9:57 [5] *** 2.27 km (4:23 / km) +31m 4:06 / km
shoes: Asics Gel-DS Trainer 14(Road)

Jubilee 5 Sprint - Banchory - M16- - 1.9km - 45m - won by 59s off Calum W
Great sprint round Banchory, starting at my school (almost). Pretty much a clean run, only stopped a few times to check passability of walls. Glad to beat 10 minutes, even happier to have won by a minute.
http://www.scottish-orienteering.org/images/soc201...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....

Road warm up/down (Warm Down) 2:59 [3] 0.58 km (5:09 / km)
shoes: Asics Gel-DS Trainer 14(Road)

Sunday Jun 3, 2012 #

Path/Terrain warm up/down (WarmUp) 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 Oroc 280

Orienteering race (Scottish Relays) 36:42 [5] *** 5.1 km (7:12 / km) +240m 5:50 / km
shoes: Inov-8 Oroc 280

Scottish Relays - Creag Choinnich - Men's Open - Leg 1 - A - 4.5km - 265m
Guess at distances as I didn't have my watch. Started like 4th out of 150 out the gate and already messed number one by being too low, sped up and was first of the pack at number 2 and gradually got overtaken by all the elites until 8. The whole chasing pack got me as I was too high looking for the pit. Lost all motivation after that but still finished 8th. Calum got 7th and Ali got 6th.
http://www.gramp.routegadget.co.uk/cgi-bin/reitti....

Orienteering warm up/down (Warm Down) 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: Inov-8 Oroc 280

Control collecting

Saturday Jun 2, 2012 #

Event: Jubilee Five - Scottish Championships (Inc. WOC selection races)

1 PM

Path/Terrain warm up/down (Warm Up) 7:26 [2] 1.34 km (5:33 / km) +29m 5:01 / km
shoes: Inov-8 Oroc 280

Running to and round the start

Orienteering race (Scottish Long Champs) 57:36 [4] *** 8.04 km (7:10 / km) +340m 5:55 / km
shoes: Inov-8 Oroc 280

Scottish Champs - Glen Feardar - Course 10 - M16A - 7km - 310m - 2nd behind Matthew
Started good, kept a moderate pace almost all the way round. Didn't feel very pushed by anyone so didn't really go completely flat out. Wee slips on 6, 9, 10 and 11 but only about 2 mins altogether. Matthew got me at number 12 as he knew my time and sped up to beat me by 30 seconds.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....

Path/Terrain warm up/down (Warm Down) 9:44 [2] 1.5 km (6:29 / km) +29m 5:56 / km
shoes: Inov-8 Oroc 280

Easy run to the start with Daniel and Matt and easy run back

Friday Jun 1, 2012 #

Note

So that's 4 days of great running in Loch Tummel over, couldn't have spent the remainder of my study leave in any better way. Just hope I won't be too shattered for the Jubilee 5(more like 4, not doing the MTBO). However, even if I don't perform my best, I won't be too disappointed.

12 PM

Path/Terrain hills (Ben Lawers) 1:48:47 [4] 13.02 km (8:21 / km) +1105m 5:52 / km
shoes: Asics Gel-DS Trainer 14(Road)

Beinn Ghlas, Ben Lawers and Meall Corannaich from Ben Lawers car park. Really lucky with the weather, perfect conditions; high clouds, sun, 15 degrees, light breeze...
Started up Beinn Ghlas at a good pace, only began to walk as the path became very steep. Short break just before the top for water and another at the top for a few pics. Hit the summit at 39 minutes, 4km and 700m climb.
Down to the saddle at 4:30/km and up Ben Lawers almost walked most of it. Amazing views at the top, and stopped for a snack. 55 minutes and 5.7km with another 200m of climb.
Down the same path almost slower as it was so steep. Gently down the to saddle at the third accent. Met mum and Alfie on the saddle and stopped for a chat. Up the extremely steep slope, almost had to climb a few cliffs at some points. Hit the third before 1:20 and 8.25km.
Went along the ridge on the path which eventually disappeared leaving me stuck. Risked it and slowly climbed down the met slope to the valley. Fell about 10 times but was fine as the slope was mostly moss and grass. Met mum back on the path and took a few minutes to get Alfie following me. Easy run back to the car park.
Feared that this run could leave me tired for the Jubilee 5. However writing this in my room, I have to say I feel more energized than tired. Only time will tell.

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