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Training Log Archive: Bashman

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Road	9	6:00:55	48.27	(7:29)	77.68	(4:39)	881
Path/Terrain	13	5:59:59	40.54	(8:53)	65.25	(5:31)	2653
School PE	5	3:10:00
Orienteering	2	2:11:13	9.52	(13:47)	15.32	(8:34)	492
S+C/Drills/Plyo/Flex	4	49:28	0.3		0.49		8
Cycling	1	39:17	6.21	(6:19)	10.0	(3:56)	167
Total	27	18:50:52	104.85		168.74		4201

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Sunday Sep 30, 2012 #

Path/Terrain (Scolty) 47:15 [4] 8.04 km (5:53 / km) +310m 4:56 / km
shoes: Inov-8 TrailRoc 255

Started off really stiff and sluggish up to the top of Scolty, although I still managed to run all of it. Suddenly all the aches and pains disappeared and I was flying up Hill of Goauch. Met Donald Kerridge on the top so stopped for a wee chat and then visited the 3 different summits. Cut through the forest to the bike path and through the open to the re-entrant path. Had a really battle against the bracken through the open, so I slowed down a lot. Took the normal walkers track back down. Without my first 2k up scolty, probably would have been much faster.

Saturday Sep 29, 2012 #

1 PM

S+C/Drills/Plyo/Flex (Circuits) 27:00 [3]
shoes: Inov-8 Road-X 255

3x(25 of push ups, sit ups, plank, side plank, side plank, one arm plank and other arm plank) = 10:30 (3:30 each set)
10:30 of (25 of Squats (x3, they felt good today), lunges, side lunges, dead lifts, and clean and jerk (without bending knees))
6:00 of 2(25(leg raises, leg raises 2, knee raises, knee raises 2, and dips))
Good sesh today, really built up a sweat

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Inov-8 Road-X 255

2 PM

Road (With Alfie) 30:05 [3] 6.34 km (4:45 / km) +64m 4:31 / km
shoes: Inov-8 Road-X 255

Down to the river, up maryculter road, back along r.l. Alfie got up to many shenanigans so had to slow down for him a few times, also stopped to give him a dip in the river. Slowly getting back to normal now, fitness wise.

Friday Sep 28, 2012 #

4 PM

Road (Milltimber) 30:03 [3] 6.38 km (4:43 / km) +89m 4:24 / km
shoes: Inov-8 Road-X 255

Managed to go a bit further today, but still feeling a bit odd. Stopped for half a minute after 1k because of a horrendous stitch but after that I felt ok.

Thursday Sep 27, 2012 #

Note
(rest day)

Wednesday Sep 26, 2012 #

4 PM

Path/Terrain (Easy) 21:22 [2] 3.89 km (5:30 / km) +88m 4:56 / km
shoes: Inov-8 TrailRoc 255

Feels like I uploaded this twice, if I have can some tell me!

Absolute agony. Easy run along the slope to bieldside up and back along the railway line. Most of the time I could hardly put one leg in front of the other. Clearly haven't recovered from the cold yet.

C • illness 3

Saturday Sep 22, 2012 #

Note
(sick)

Had high temperature again last night. Missing the SOL tomorrow and the Pitfitchie Hill race today which is a shame, beginning to miss exercise. But hopefully a fresh start to next week, which will have to be an easy one.

Friday Sep 21, 2012 #

Note
(sick)

Thursday Sep 20, 2012 #

Note
(sick)

Another day off, had a high temp. last night which hopefully means this cold won't last as long.

Wednesday Sep 19, 2012 #

Note
(sick)

Gota viral infection overnight, not even touching the running shoes today. Still managed to drag myself into school.

C • aww :( get well soon Sasha! 1

Tuesday Sep 18, 2012 #

School PE (Badminton) 40:00 [3]
shoes: Inov-8 Road-X 255

6 PM

Path/Terrain (Cosmics) 57:20 [4] 10.12 km (5:40 / km) +329m 4:52 / km
shoes: Inov-8 X-Talon 212

Elrick and Brimmond
Basically round elrick, up brimmond, over and back up and round elrick again. Getting dark towards the end = slowing down. Had to stop a lot as we weren't sure where to go. Blister on my foot still making running down hills agony.

Sunday Sep 16, 2012 #

11 AM

Path/Terrain warm up/down (Warm Up) 3:29 [3] 0.53 km (6:34 / km) +60m 4:12 / km
shoes: Inov-8 X-Talon 212

Orienteering (Pannanich) 1:24:58 [4] 8.27 km (10:16 / km) +417m 8:12 / km
shoes: Inov-8 X-Talon 212

Pannanich Colour Coded - Brown - 7.5k - 310m climb
Dragged myself out on the brown with aches and pains from yesterday. Started pretty well, couldn't see number 4 for a while, but then I got up to the open. Not really technically difficult just very heathery and marshy with painfully slow running. Finally got round with 2 controls that didn't respond. Could've ran much faster without yesterdays race, still beat dad though.
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....

Path/Terrain warm up/down (Warm Down) 3:54 [2] 0.59 km (6:37 / km) +6m 6:16 / km
shoes: Inov-8 X-Talon 212

Saturday Sep 15, 2012 #

Note

Not sure about going tomorrow, can hardly walk because of my blisters. See in the morning anyway.

12 PM

Path/Terrain warm up/down (Warm Up) 11:06 [2] 2.02 km (5:30 / km) +90m 4:30 / km
shoes: Inov-8 X-Talon 212

1 PM

Path/Terrain race (Morven Half) 28:09 [5] 4.6 km (6:07 / km) +386m 4:19 / km
shoes: Inov-8 X-Talon 212

Morven Half Hill Race - 1st
Great weather out at Morven today. Had a few Maroc juniors as competition but not much else. Started at the same time as the adults and kept with them up the accent. Everyone was powerwalking as it was 380m of climb in 1.6km. 5th to the turn around, 1st junior by a long shot so I started to descend carefully. The downhill was lovely, great views and great weather. Kept up a good pace, slowing down as two big blisters formed on my feet, I probably shouldn't of worn x-tallons. Finished 1st by 2 or 3 minutes, 40s off Robbie's time back in 08 when he was a bit older than me. Finishing pace was 2:20/km. Pretty pleased considering I had no one to push against. Won a trophy too which is great!
Uphill - 1.62km, 17:00, 10:32/km, 380m climb
Downhill, 2.98, 11;08, 3.44/km, 380m down
http://deesiderunners.com/dp/sites/default/files/M...

Friday Sep 14, 2012 #

Note

Not sure if I imported today's activity more than one time, it's not showing up for me but it's showing up in my overall time. Can't seem to view it.

School PE (Basketball) 35:00 [3]
shoes: Inov-8 Road-X 255

A few wee matches

C • May add a few hours of PE t... 5

5 PM

Road (Cults) 47:47 [3] 10.06 km (4:45 / km) +172m 4:23 / km
shoes: Inov-8 Road-X 255

Great warm up for tomorrow. Stretching out the niggles and using abbotshall road to get some speed up the hill.

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [3]

Stretching out some niggles, followed by an "ice" bath.

Thursday Sep 13, 2012 #

Note
(rest day)

Proper tired from yesterday. Bad weather and homework anyway

Wednesday Sep 12, 2012 #

Note

10 miles of walking today for sponsored walk. not really much effort, but knackered my feet and calfs.

6 PM

Cycling warm up/down (Warm Up) 20:11 [3] 4.64 km (4:21 / km) +149m 3:45 / km
shoes: Inov-8 Road-X 255

"Warm up" up to kingshill. Went there just to mix things up a bit, and so I could include a bit of biking.

Path/Terrain tempo (Tempo) 7:37 [4] 2.01 km (3:47 / km) +32m 3:31 / km
shoes: Inov-8 Road-X 255

Steady 2k tempo with a bit of a hill.

Path/Terrain intervals (Intervals) 20:08 [4] 4.42 km (4:33 / km) +136m 3:57 / km
shoes: Inov-8 Road-X 255

1.30, 2.00, 2.30, 2.00, 1.30 with the rest of the 850m loop as recovery. Included the recoveries in this. Recoveries got shorter as intervals got longer which was tough. Little bit of climb. Getting scary in the dark, which sped me up ;-)

C • Dark 3

Cycling warm up/down (Warm Down) 19:06 [2] 5.36 km (3:34 / km) +18m 3:30 / km
shoes: Inov-8 Road-X 255

Rolling back down the hill home in the dark. Was gonna do some anaerobic sprints but it got too dark.

Tuesday Sep 11, 2012 #

School PE (Badminton) 40:00 [1]
shoes: Inov-8 Road-X 255

6 PM

Path/Terrain (Cosmics) 56:31 [3] 10.73 km (5:16 / km) +374m 4:29 / km
shoes: Inov-8 X-Talon 212

Cosmics - Kirkhill North
Great turnout today meant that the pace was pretty good. Climber more than I thought possible on Kirkhill. Basically round the area anti-clockwise including the two main tops and the stone circle. Path varied from narrow and muddy, to car tracks and rocky Nice weather, took a few stops for the rest to catch up. Feeling effortless on tuesday sessions now.

Monday Sep 10, 2012 #

6 PM

Road (Steady Medium) 51:55 [3] 11.16 km (4:39 / km) +156m 4:21 / km
shoes: Inov-8 Road-X 255

Steady Medium Distance
Feeling fresh after yesterday so went for a longish one. Up the high road above culter and carried on that road to see what it was like. Virtually carless and good views of deeside made it quite enjoyable. Looped back over the top and through Milltimber. Felt like I could've gone further but I stopped myself by thinking of tomorrow's run on Kirkhill.

C • Possible New Area 4

7 PM

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Inov-8 Road-X 255

Wasn't keen on tightening up for tomorrow

Sunday Sep 9, 2012 #

12 PM

Path/Terrain warm up/down (Warm Up) 3:37 [2] 0.78 km (4:38 / km) +3m 4:34 / km
shoes: Inov-8 X-Talon 212

Wee little run to the start

Orienteering race (SOL 4) 46:15 [4] 7.05 km (6:34 / km) +75m 6:14 / km
shoes: Inov-8 X-Talon 212

Sol 4 - Forvie - Blue - 6km - 1st by 3 seconds
Great day in Forvie. Helped at the start for the first half then set off 7 mins in front of Callum and 3 or 4 mins behind Daniel. Shot off the first few controls cleanly. Slowed down during 4 to 10, but still hit every control cleanly. Stupid route diverting to a path to 10, cost me a minute. Then pretty much slowly got tired until the end. Won by three seconds, Callum came 2nd. I was beating him by 2 minutes at 2, but from then on he slowly caught me, and did a better route to 10. Happy to have fended him off from the SOL title.
Routes - http://www.gramp.routegadget.co.uk/cgi-bin/reitti....
Splits - http://grampoc.files.wordpress.com/2012/09/sol-4-f...

Friday Sep 7, 2012 #

3 PM

School PE (Basketball) 35:00 [2]
shoes: Inov-8 Road-X 255

Mini tournament, good workout

4 PM

Road (Drumoak - Home) 45:00 [3] 9.1 km (4:57 / km) +93m 4:42 / km
shoes: Inov-8 Road-X 255

Drumoak back to home.
Dad dropped me off in drumoak and I ran home. Absolutely exhausting weather, wasn't running much faster than 5/km. Dreaming of a drink and a shower by the end. Forgot Garmin, got distance off google earth.

Thursday Sep 6, 2012 #

5 PM

Road warm up/down (Warm Up) 5:11 [2] 1.11 km (4:40 / km) +11m 4:27 / km
shoes: Inov-8 Road-X 255

S+C/Drills/Plyo/Flex warm up/down (Drills) 7:28 [4] 0.49 km (15:14 / km) +8m 14:08 / km
shoes: Inov-8 Road-X 255

Some fast drills including breaks

Road intervals (Intervals) 26:49 [4] 6.4 km (4:11 / km) +81m 3:56 / km
shoes: Inov-8 Road-X 255

Metro Intervals
16 x (300m + 100m recovery)
Took it pretty slowly knowing that the recoveries weren't very long. Went in a group of 6, one behind 4 in front. The 4 slowly got away but by the end I was reeling them back in. Finished 2nd. Every 2nd one was uphill.
Splits ---- 0:56 = 3:16/km ----- 1:06 = 3:40/km
Rep - Int. - Rec. --------- Rep - Int. - Rec.

1 - 0:56 - 0:39 -------------- 9 - 1:01 - 0:36
2 - 1:01 - 0:39 ------------ 10 - 1:06 - 0:38
3 - 0:57 - 0:37 ------------ 11 - 1:01 - 0:37
4 - 1:00 - 0:40 ------------ 12 - 1:05 - 0:39
5 - 0:58 - 0:36 ------------ 13 - 1:00 - 0:35
6 - 1:04 - 0:36 ------------ 14 - 1:06 - 0:39
7 - 1:00 - 0:38 ------------ 15 - 0:59 - 0:35
8 - 1:04 - 0:39 ------------ 16 - 1:02 - 0:40

C • I actually thought you were... 2

Road warm up/down (Warm Down) 6:18 [2] 1.01 km (6:14 / km) +12m 5:54 / km
shoes: Inov-8 Road-X 255

Wednesday Sep 5, 2012 #

7 PM

Road (Run to hill) 21:21 [2] 4.31 km (4:57 / km) +19m 4:51 / km
shoes: Inov-8 Road-X 255

Ran to the hill the long way round with captain slow (alfie). Had to stop a lot for him but eventually he sped up.

Path/Terrain hills (Hill Reps) 10:22 [4] 2.52 km (4:07 / km) +101m 3:26 / km
shoes: Inov-8 Road-X 255

Hill Reps - 5 x 250m up + 250m down + 1 min recovery (20m climb) - discontinuous
Splits - 2:06, 2:03, 2:05, 2:05, 1:58
Feeling slow and tired

Road (Back Home) 12:00 [2] 2.1 km (5:43 / km) +52m 5:05 / km
shoes: Inov-8 Road-X 255

Back Home, alfie getting tired and restless.

Tuesday Sep 4, 2012 #

12 PM

School PE (Badminton) 40:00 [2]
shoes: Inov-8 Road-X 255

Round-the-world all lesson, pretty tiring

6 PM

Path/Terrain warm up/down (Warm Up) 4:28 [3] 0.91 km (4:55 / km) +14m 4:33 / km
shoes: Inov-8 X-Talon 212

Quick run around

Path/Terrain race (Skrunce) 25:38 [5] 5.69 km (4:30 / km) +220m 3:47 / km
shoes: Inov-8 X-Talon 212

Skrunce - anti-clockwise
Final one of the season so I had to go, even though I was feeling knackered. Other way round, which I would say was harder as the climbs were steeper. Went off in second, fell back to fourth after the first up and down, back to third on the first lap, and retained that spot even with a sprint finish at the end with the 4th. Took 24:55 on the clockwise so pretty happy.

Path/Terrain warm up/down (Warm Down) 2:49 [3] 0.45 km (6:16 / km) +9m 5:43 / km

Back to the car, knackered.

Monday Sep 3, 2012 #

7 PM

Road (Recovery) 40:09 [3] 8.14 km (4:56 / km) +84m 4:41 / km
shoes: Inov-8 Road-X 255

Recovery, 20 mins along the RL and back. Feeling heavy from a big lunch and calfs were tight for one of the first times ever.

Sunday Sep 2, 2012 #

Note

Both my 3k and 5k times need an update I think, might to parkrun again soon.

9 AM

Road warm up/down (Warm Up) 6:57 [2] 1.57 km (4:26 / km) +7m 4:20 / km
shoes: Inov-8 Road-X 255

Good warm up, didnt want to tire myself out. Tried to go race pace for a few reps to get in the right habit.

Road race (Moray 10K) 37:20 [5] 10.0 km (3:44 / km) +42m 3:39 / km
shoes: Inov-8 Road-X 255

Moray 10k
This was my first 10k so I wasn't sure what to expect.. Shot off with everyone else at the start but quickly leveled out into a front 5, second 5 and three of us. Had to depend on these other 2 to get a good race in. Sped through Lossie for the first 3k, suffering from a severe stitch (proabably from drinking too much) as we ran out into the open. Hit 3km at 10:40, 10s off my 3k pb, although that pb needs some work... Breathed pretty heavily to get rid of the stitch and it was gone by about 4k. Got to 5k, had a drink, and began to suffer. Hit that 5km at 18:11, 31s off my pb. Got another stitch after that, didn't seem to be able to run faster than 3:50, but was still pushed by the other 2. The second 3k took me 11:19, significantly slower. The three of us split up, one in front (that I never saw again) and one behind. Got into elgin after a bit of climb and rolled down the hill to 9k and the finish. The third 3k took me 11:53. By 9k, the guy behind me caught up with me, overtook me, but still pushed me to go 3:30/k. On the finishing straight I found some energy to overtake him and get the crowd going. 37:35 was my finishing time, although the course was 100yds longer I took 15s off for my 10k time. (not including the extra distance or time on here.) It wasn't the flattest course either, so I need to find a better race to get my real pb. Probably first u18, definitely first u16, the second came in a minute later by himself. Really depended on those other two during the race, I would've been pretty far down if I they weren't there.
For next time: don't speed off like I did and don't drink much before the race (weather permitting). Probably good to find someone to stick to most of the way too.
KMs - 3:25, 36, 39, 40, 49, 48, 55, 4:01, 3:57, 37

C • Well done! Crikey Mikey.... 8

Path/Terrain warm up/down (Roseisle) 11:07 [3] 1.76 km (6:19 / km) +20m 5:59 / km
shoes: Inov-8 Road-X 255

Roseisle, could hardly move and felt pretty sick.

Saturday Sep 1, 2012 #

12 PM

Path/Terrain (Morrone) 45:07 [3] 6.19 km (7:17 / km) +476m 5:16 / km
shoes: Inov-8 X-Talon 212

Brother was doing the braemar games hill race so ran up to the turn around to cheer him on. Went really easy so I wouldnt be knackered for tomorrow. Great weather, feeling fast. 5 orienteers in the top 6 (hector oleg felix john and spongey), congrats to tom for winning. Role on tomorrow!

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