Training Log Archive: BashmanIn the 30 days ending Sep 30, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||||
Wednesday Sep 30, 2015 #
Note
(rest day)
Tuesday Sep 29, 2015 #
Note
(rest day)
Monday Sep 28, 2015 #
Note
(rest day)
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Sunday Sep 27, 2015 #
Path/Terrain warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Inov-8 X-Talon 190
Very short one, didn't feel I needed it weirdly, was pumped.
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Orienteering race 29:30 [4] 6.25 km (4:43 / km) +73m 4:28 / km
shoes: Inov-8 X-Talon 190
Screw what they say about no single person being able win the relay, today the M16s all did it for their respected teams.
Unfortunately I was caught up in the toilet queue when the drama unfolded, Scottish boys 1 3 4 5 after 1st leg. It was less of a matter of 'will Scotland win?' and more of a matter of "how will we win". Rumours began to fly around for a possible Scotland 1 2 3 4 finish, or in other words, my dream!
The 14s did their job, hold your awesome positions for your ridiculously short legs, and soon I was out dropping SW and catching Dan. Found him by 1 after some overspeed action and we settled into a nice rhythm. We worked together, as is totally allowed, and saved each other from some dodgy mistakes on many occasions. We made the decision to split going to 8 and both messed up by a good 2.5mins. Thankfully our earlier effort meant this didn't effect results at all. Almost everyone ended up messing 8 and the map is totally to blame, literally the complete opposite veg was mapped to reality.
We calmed it, and began to get an awesome flow going again. We found 13 and my leg began to feel lame. Damn, hip flexor was dying again, and I didn't have much time! I told Dan to push on and he did through spectator. I missed a control and then shouted for Dan to wait up before our marvellous finish. We considered waiting for the other two Scottish team but decided it was too risky and ended up sprint finishing together, giving 4th team Tam a high 5 in the process. Dan got the win he deserved it.
A short wait and Andrew soon emerged, that's a Scottish podium, but the cake required a cherry and everyone was waiting for the Bam himself. He emerged with SW, NW and EM, and we knew some drama was about to unfold. Tam ran the fastest he's ever ran and secured 4th place, dream come true. What a way to end, and what a nice present for the leaving coaches. Fair to say the whole team was chuffed but this will probably be the biggest highlight of my ScotJOS career; save for maybe last years JHI's + this year's one still to come. Awesome.
Scotland win all trophies, 1 2 3 4 boys, 1st on girls, and I nabbed the individual performance trophy surprisingly, not a bad weekend!
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Saturday Sep 26, 2015 #
Path/Terrain warm up/down 11:49 [2] 2.16 km (5:28 / km)
shoes: Inov-8 O-Roc 280
Really needed one, legs were absolutely destroyed after AS shenanigans and I needed to properly tell myself that I would be fine to run today.
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Orienteering race 38:50 [5] 7.36 km (5:17 / km) +210m 4:37 / km
shoes: Inov-8 O-Roc 280
Final time at this competition, won SHIs last week, had something to prove for sure - consistancy - and yet I felt I wasn't ready at all in the state that my legs were in. I didn't like the fact the race was essentially a middle, nor the fact that the forest was so messy and unsuited to me. Perhaps these factors were key to my over-motivation and god-awful start.
I set off down the track as was obvious from watching others start. 1st control, easy in and straight out to the track. Still going overspeed I hit two and had already sorted out 3 in my head. However the overspeed got to me and I completely missed the path that was key to my route choice. I panicked and eventually hit the track, 20s lost, but this felt like a huge biggie. I nailed it up the path, still totally overspeeding it, and eventually got to the control circle knackered and confused. Blew another 30s being unsure on what spur I was on. The race felt over.
Controlled myself going into 4 but for some reason I felt the need to nail it to 5, another mistake and a follow up to 6 as well. 7 was impossible to mess up and by the time I headed off to 8 I was out of turbo and was forced to cruise. Good orienteering here, and to 9. I reassured myself the race wasn't lost and got in control. 9 and 10 were nice but think I was going too hard again as I fumbled on 11. This felt very low down but ignored it and got 12 fine too. 13, too low down but this was the end of the dodgy spurs and the start of an actually nice section.
14 fine, seen it before, and then went absolutely mental down the hill to 15. Boom, top split, and then the icing on the cake, 16. Took some 16s coming out of 15 and then had a ridiculous kick of energy, 20s inside everybody on this control. Project catchback continued for a good while longer, red slitting though the control pick and then sort of sizzled up before the final few running legs. Finished cold with lack of E but very happy to hear I was safe (once Harri had finished).
Too many unexpected wins recently, but really can't complain. Not something to focus on now anyway but will certainly look for why everything went wrong and why it felt like someone had injected me with some rocket fuel today. Great way to end JIRCS for me, 4 years in a row now. Flying the saltire is usually one of the big highlights of my year and today was no exception, save for the dodgy run.
http://www.walton-chasers.co.uk/results/2015/JIRCS...
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Path/Terrain warm up/down 6:04 [2] 1.0 km (6:03 / km) +16m 5:36 / km
shoes: Inov-8 O-Roc 280
Totally wrecked.
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Friday Sep 25, 2015 #
Path/Terrain 36:33 [2] 5.8 km (6:18 / km) +230m 5:16 / km
(rest day) shoes: Inov-8 Mudclaw 300
Collecting controls from yesterday. Absolutely stunning sunrise on the seat, can't even describe it. Glutes totally dead from yesterday; glad I didn't push the squats much more than 50%. Went for the dragonback at the end but couldn't manage more than a 3rd best, Big Dan still on top.
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Thursday Sep 24, 2015 #
Road 16:00 [3] 3.6 km (4:27 / km) +40m 4:13 / km
shoes: Inov-8 F-Lite 252
WD - home
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S+C/Drills/Plyo/Flex 1:00:00 [0]
30mins in the Circuit gym doing the usual.
30mins in the Perf Gym
- Back Squat - 4 x 8 - (20WU, 40, 40, 45, 45kg) - good start to the year
- Hang Clean - 3 x 3 - 20kg - just reminding myself
- DB Bench Press - 3 x 6 - 28kg
Only Sarah and Beth in today so just winged it.
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Orienteering 55:42 [3] 8.63 km (6:27 / km) +331m 5:25 / km
shoes: Inov-8 Mudclaw 300
Multitasking = training whilst putting out controls whilst drawing an anchor on the route map... kind of....
Setting out controls for the O on Arthurs Seat. Windy, wet, pretty miserable but views were brilliant!
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Path/Terrain 19:31 [3] 3.66 km (5:20 / km) +50m 4:59 / km
shoes: Inov-8 X-Talon 190
To the col from DVC, back to flat after a few hours, mosque kitchen, home.
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Wednesday Sep 23, 2015 #
Cycling 1:51:44
ahr:126 max:169
With the Cycling Club. Two laps of the seat and then out to past Prestonpans and back. Good fun, easy pace, nice chat. Need some cleats pretty soon though. Watched on a few times as Señor Purko almost fell off with his new cleats...soon...
46km, 330m.
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Path/Terrain 6:39 1.39 km (4:47 / km)
ahr:136 max:149 shoes: Brooks Puregrit 3
Run back from Footworks with Jacob, last day they're open for the near future!
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Tuesday Sep 22, 2015 #
Cycling 32:31 [3]
2 laps of the seat with a few of the new euoc peleton. 13km, 260m
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Path/Terrain 34:43 [3] 7.78 km (4:28 / km) +71m 4:16 / km
shoes: Brooks Puregrit 3
Wasn't keen on any hills so big lap of Meadows and then tourist surfing to Princess Street Gardens and back via Tesco.
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Monday Sep 21, 2015 #
Path/Terrain 47:37 [2] 9.08 km (5:15 / km) +143m 4:52 / km
shoes: Brooks Puregrit 3
Good chat.
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Sunday Sep 20, 2015 #
Orienteering race 37:58 [4] 7.41 km (5:08 / km) +210m 4:29 / km
shoes: Inov-8 O-Roc 280
If anyone would like to query me about how one should go about doing a banter start which lasts for half your course, then go right ahead. After a flounder about I still finished in the pack though, so job done. Team won, Scotland won, nice weekend.
Will do a full update post-analyses.
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Path/Terrain warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 O-Roc 280
Saturday Sep 19, 2015 #
Orienteering 1:02:05 [3] 11.7 km (5:18 / km) +300m 4:42 / km
shoes: Inov-8 O-Roc 280
Scrappy and ploddy run with a nice and surprising result.
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Path/Terrain 17:00 [3] 2.8 km (6:04 / km) +20m 5:52 / km
shoes: Inov-8 O-Roc 280
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Friday Sep 18, 2015 #
Note
(rest day)
Thursday Sep 17, 2015 #
Road 18:00 [3] 4.0 km (4:30 / km)
shoes: Brooks Puregrit 3
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Road 20:00 [2] 2.0 km (10:00 / km)
shoes: Brooks Puregrit 3
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Wednesday Sep 16, 2015 #
Cycling 21:04 [2]
7.5km, 152m.
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Path/Terrain 29:26 [3] 5.14 km (5:43 / km) +313m 4:23 / km
shoes: Brooks Puregrit 3
Beautiful morning climb up Allermuir, not a cloud in the sky. Not wanting to run too much this week though so left it at that and headed home for lectures.
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Cycling 16:14 [2]
Pushed hard with another biker, Strava claims we cycled together, was cute.
7.3km, 65m
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Cycling 1:17:28 [2]
Quite tired so took it relatively relaxed. Innocent, Musselburgh, Lost, Prestonpans, Lost, Hem. Back quite knackered by the end, still getting used to things.
32km, 124m.
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Tuesday Sep 15, 2015 #
Note
(rest day)
Monday Sep 14, 2015 #
Note
Path/Terrain 18:26 [2] 3.63 km (5:04 / km) +27m 4:54 / km
shoes: Brooks Puregrit 3
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Path/Terrain warm up/down 3:00 [2] 0.61 km (4:57 / km) +15m 4:24 / km
shoes: Inov-8 X-Talon 190
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Orienteering 16:00 [4] 2.68 km (5:58 / km) +80m 5:12 / km
shoes: Inov-8 X-Talon 190
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Sunday Sep 13, 2015 #
Cycling 32:14 [3]
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Path/Terrain long 2:09:17 [3] 20.66 km (6:15 / km) +1211m 4:50 / km
shoes: Inov-8 Mudclaw 300
Starting at Flotterstone. Felt awful heading up Flotterstone after the cycle in and imagined a torturefest coming up but something happened and soon I felt great heading up Carnethy. Even better up Scald Law and South Black but then crap on the Kips again. Think my fitness had something to do with the steepness of the climb; in that as soon as I hit anything over 15% I bonked.
Had a good recovery heading over to Hare and got up fine. Then struggled to find a good path going up Black Hill and started to get thirsty too. Absolutely bonked heading up Bell's Hill, climb was way too steep for my liking. And then after cruising up Harbour I called it a day and jogged back.
Brilliant day for it. Could have joined EUOC but didn't want to faff with finding them so just went for it alone. Legs felt pretty good except by the end where I got some blisters and quads were twanging. Awesome run though.
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Cycling 25:58 [2]
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Saturday Sep 12, 2015 #
Path/Terrain 35:55 [3] 7.88 km (4:34 / km) +167m 4:07 / km
shoes: Brooks Puregrit 3
Nice big meadows lap and then over to radical road. Great fun.
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Path/Terrain 43:22 [3] 7.88 km (5:30 / km) +240m 4:47 / km
shoes: Brooks Puregrit 3
Nice one with a load of freshers. Steep way up AS and then round the park from Dunsapie. Chatting the whole way.
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Friday Sep 11, 2015 #
Cycling 1:12:37 [3]
Testing out my new toy. Out to the canal and along the RL to Crammond, along to the harbour and then down to the centre. Got bum-massaged by some cobbles and then headed round the seat to finish things off. Glorious day, if not for a rare easterly wind. Plenty of stopping at traffics lights and getting lost included.
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26.7km
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Thursday Sep 10, 2015 #
Path/Terrain warm up/down 19:04 [2] 3.51 km (5:26 / km) +70m 4:57 / km
shoes: Brooks Puregrit 3
DVC, warm up with the interval group to the bog, then to the gym.
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S+C/Drills/Plyo/Flex 15:00 [0]
shoes: Brooks Puregrit 3
Rolling and a bit of core.
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Road warm up/down 6:11 [2] 1.33 km (4:40 / km) +23m 4:17 / km
shoes: Brooks Puregrit 3
Jog back.
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Road tempo 6:05 [4] 1.7 km (3:34 / km) +14m 3:26 / km
shoes: Brooks Puregrit 3
To the bus stop as I was running late. Not a half bad pace in Edinburgh centre with a heavy rucksack. Bus was at the stop when I turned the corner so had to sprint finish and do the classic bang on every single window of the left side of the bus until the doors opened. Smooth.
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Path/Terrain 58:11 [3] 9.95 km (5:51 / km) +502m 4:40 / km
shoes: Brooks Puregrit 3
With Oleg on the Lammermuirs. Not much path till the second half which was on a track, so heather and moorland grass bashing over some hills before heading back over Lammer Law.
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Wednesday Sep 9, 2015 #
Path/Terrain 1:16:10 [3] 15.48 km (4:55 / km) +316m 4:28 / km
shoes: Brooks Puregrit 3
Wanted some more views so headed out for Blackford and Braids. After a break at the top of Braids and realised I was running on empty so burnt some fat going back through Duddingston and Innocent. Nice run though, chilly weather.
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Tuesday Sep 8, 2015 #
Path/Terrain 22:55 [2] 4.52 km (5:04 / km) +69m 4:42 / km
shoes: Brooks Puregrit 3
Nice misty Kingshill with Dad and Alfie.
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Path/Terrain 32:10 [3] 6.65 km (4:50 / km) +174m 4:17 / km
shoes: Brooks Puregrit 3
Feeling good so picked up the pace, still comfortable though. Lap of the meadows then hit the seat as I felt I could give a segment a bash. Up from the saddle to the top in 6:15 and back down in 4:00. Didn't register on strava but would have been 3rd.
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Monday Sep 7, 2015 #
Note
(rest day)
Sunday Sep 6, 2015 #
Path/Terrain warm up/down 9:00 [2] 1.65 km (5:28 / km) +6m 5:22 / km
shoes: Inov-8 O-Roc 280
With Drills.
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Orienteering race 1:10:21 [4] 12.68 km (5:33 / km) +200m 5:09 / km
shoes: Inov-8 O-Roc 280
Gooood stuff. Had a big energy reserve which I wasn't expecting and was orienteering beautifully until I caught up Andrew and got distracted. 2 mins lost and some good splits in there. Possibly started off too hard (mini red band of glory). Awesome weather and my cold seems to have gone.
http://obasen.orientering.se/winsplits/online/en/d...
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Path/Terrain warm up/down 6:04 [2] 1.0 km (6:05 / km) +5m 5:56 / km
shoes: Inov-8 O-Roc 280
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Saturday Sep 5, 2015 #
Path/Terrain warm up/down 19:15 [2] 2.95 km (6:32 / km) +112m 5:29 / km
shoes: Inov-8 O-Roc 280
Testing some routes with Dad, as it was his first time on the course. Some drills in there too.
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Path/Terrain long 27:35 [5] 5.15 km (5:21 / km) +399m 3:52 / km
shoes: Inov-8 O-Roc 280
Weather was perfect but cold was not. Still gave it a bash. Good out the field and feeling alright going up the marsh. Got a bit steeper and my pace dropped badly. Adam and James came past and I clung on to them for a while. Then over half way up an RAF runner came past. Chest was on fire, but legs felt fine, was a weird feeling. Managed to get to the top with no walks which was great and then it was back down the hill. Overtook the RAF runner to regain 6th position and then pushed on to Adam. Got stuck on the fence as I was exhausted but regained some strength when it flattened off so began taking different routes to Adam in an attempt to catch him (noticed there was a large enough gap behind me to risk this). Entered the field maybe 5s back but had nothing left, and just had to settle with a crawl into the finish.
Glad I did this, it was great fun as always with the 'take any route you want' approach. 15s faster than 2 years ago when I felt great compared to today and 40 quid in the pot. Dad also picked up 3rd vet! Good day's work.
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Path/Terrain 24:12 [3] 5.14 km (4:42 / km) +45m 4:31 / km
shoes: Brooks Puregrit 3
Missed out on a WD so got dropped off in Culter with Alfie. Legs felt great! Nice evening, but Alfie was being a slow...
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Friday Sep 4, 2015 #
Note
(rest day)
Thursday Sep 3, 2015 #
Road warm up/down 4:19 [2] 1.0 km (4:19 / km)
shoes: Brooks Puregrit 3
Orienteering 14:46 [3] 3.55 km (4:09 / km) +22m 4:02 / km
shoes: Brooks Puregrit 3
Start to 10 on yesterdays course; grim weather and a simple last bit put me off finishing. Need some more days off, not feeling refueled yet. Said hi to a friend half way round.
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Path/Terrain warm up/down 8:23 [2] 1.79 km (4:41 / km)
shoes: Brooks Puregrit 3
Wednesday Sep 2, 2015 #
Path/Terrain 35:48 [3] 7.28 km (4:55 / km) +131m 4:31 / km
shoes: Brooks Puregrit 3
On the upswing. With Alfie on some dirty trail. Caught out in the rain.
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Tuesday Sep 1, 2015 #
Note
(rest day)