Training Log Archive: BashmanIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
Path/Terrain long (Cosmics) 1:14:21 [3] 12.78 km (5:49 / km) +529m 4:49 / km
shoes: Inov-8 X-Talon 212
Basically did the race route twice. First half was quite slow, having to wait for others to catch up. Second half was faster, others stopped half way and I carried along for the second half. Got a stick in my eye so it's all swollen, made me a bit cautious for the rest of the run. Quite surprised with how much climb we did, running just seems effortless now. Probably peaking in physical fitness now, which is a shame because the season's over. But it's my own fault for only properly starting to train in Jan/Feb.
Monday Jul 30, 2012 #
S+C/Drills/Plyo/Flex (Core Circuit) 30:00 [5]
shoes: Inov-8 Road-X 255
2 x ((40s of each, 20s running recovery) + 1 min recover)
Cross (Basketball) 20:00 [3]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
Sunday Jul 29, 2012 #
Road long (Long Run) 1:47:18 [3] 22.0 km (4:53 / km) +381m 4:29 / km
shoes: Inov-8 Road-X 255
Saturday Jul 28, 2012 #
Note
slept:6.5 (rest day)
Friday Jul 27, 2012 #
S+C/Drills/Plyo/Flex (Weights) 30:00 [3]
shoes: Asics Gel-DS Trainer 14(Road)
Orienteering race (Relay Practice) 31:49 [3] 5.2 km (6:07 / km) +72m 5:43 / km
shoes: Inov-8 X-Talon 212
Once again, led up to 7, where a control was in the wrong place. Let everyone catch up and went on, led through spectator both times and messed up. 3 minutes trying to find a pit, right next to a path (map had no paths). Anyway finished drawn first with Matt so not too bad
Path/Terrain warm up/down (Warm Down) 4:24 [3] 0.67 km (6:34 / km) +7m 6:16 / km
shoes: Inov-8 X-Talon 212
Path/Terrain (Control Collecting) 11:07 [3] 1.67 km (6:39 / km) +13m 6:25 / km
shoes: Inov-8 X-Talon 212
Thursday Jul 26, 2012 #
Road (Warm Up) 6:12 [3] 1.16 km (5:21 / km) +32m 4:42 / km
shoes: Asics Gel-DS Trainer 14(Road)
S+C/Drills/Plyo/Flex (Drills) 30:00 [3]
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain ("Easy Run") 29:58 [4] 5.45 km (5:30 / km) +233m 4:32 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain warm up/down (Warm Up) 12:01 [3] 2.18 km (5:31 / km) +67m 4:46 / km
shoes: Inov-8 Oroc 280
Orienteering (Inshriach) 38:16 [4] **** 5.38 km (7:07 / km) +178m 6:06 / km
shoes: Inov-8 Oroc 280
Did better than I thought I would, running well and navigating pretty easily.
Path/Terrain (Warm Down) 11:02 [2] 1.59 km (6:56 / km) +38m 6:12 / km
shoes: Inov-8 Oroc 280
Wednesday Jul 25, 2012 #
Path/Terrain (Warm Up) 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Inov-8 X-Talon 212
Orienteering race (Findhorn Beach) 26:56 [4] 4.39 km (6:08 / km) +49m 5:49 / km
shoes: Inov-8 X-Talon 212
Path/Terrain (Warm Down) 5:58 [3] 0.94 km (6:21 / km) +13m 5:56 / km
shoes: Inov-8 X-Talon 212
Orienteering (Roseisle) 1:11:02 [3] 8.27 km (8:35 / km) +234m 7:32 / km
shoes: Inov-8 X-Talon 212
Warm up, control pick, route choice and relocation with Matt
followed by a refreshing swim in the sea
Tuesday Jul 24, 2012 #
Path/Terrain (Up/Down) 10:00 [3] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Asics Gel-DS Trainer 14(Road)
S+C/Drills/Plyo/Flex (Oregon Circuit) 14:00 [4]
shoes: Asics Gel-DS Trainer 14(Road)
Monday Jul 23, 2012 #
Orienteering (Balavil) 1:21:25 [3] **** 9.73 km (8:22 / km) +383m 6:59 / km
shoes: Inov-8 Oroc 280
includes warm up, 2 control picks and a route choice course.
Road warm up/down (Warm Up) 11:47 [2] 1.76 km (6:42 / km) +31m 6:09 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain tempo (Tempo) 8:00 [5] 2.19 km (3:39 / km) +20m 3:30 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain warm up/down (Recovery) 2:44 [2] 0.45 km (6:04 / km) +7m 5:37 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain intervals (4 x 2mins) 13:55 [4] 2.99 km (4:39 / km) +27m 4:27 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain intervals (Anaerobic) 11:15 [3] 0.85 km (13:14 / km) +14m 12:15 / km
shoes: Asics Gel-DS Trainer 14(Road)
Road warm up/down (Warm Down) 5:35 [2] 0.76 km (7:21 / km) +10m 6:54 / km
shoes: Asics Gel-DS Trainer 14(Road)
Sunday Jul 22, 2012 #
Path/Terrain long (Long run) 1:15:02 [4] 15.01 km (5:00 / km) +201m 4:41 / km
shoes: Inov-8 X-Talon 212
Saturday Jul 21, 2012 #
Note
(rest day)
Friday Jul 20, 2012 #
Road warm up/down (Warm Up) 4:36 [3] 0.86 km (5:21 / km) +9m 5:05 / km
shoes: Asics Gel-DS Trainer 14(Road)
Road race (3km Time Trial) 10:38 [5] 3.0 km (3:33 / km) +7m 3:30 / km
shoes: Asics Gel-DS Trainer 14(Road)
KM splits - 3:32, 35, 31
1.5km - 5:19, 19
Path/Terrain (Warm Down) 6:46 [2] 1.05 km (6:27 / km) +39m 5:27 / km
shoes: Asics Gel-DS Trainer 14(Road)
Thursday Jul 19, 2012 #
Note
(rest day)
Wednesday Jul 18, 2012 #
Orienteering (Kingshill SS) 36:42 [3] *** 5.69 km (6:27 / km) +210m 5:27 / km
shoes: Inov-8 X-Talon 212
Just horrible. Soaking conditions, cut my hand open at 1, area recently thinned, bracken, map needs fixing after the thinning, exhausted from yesterday...etc. Just couldn't see the controls at 2, 4, 6, and 9. Running alright considering yesterday. Forest covered in tractor tracks with knee deep floods. No paths for an added challenge but I knew where most of them were anyway. Still beat dad by 5 minutes ;)
http://grampoc.files.wordpress.com/2012/07/kingshi...
Tuesday Jul 17, 2012 #
Path/Terrain long (Durris Forest) 1:09:16 [4] 13.81 km (5:01 / km) +459m 4:18 / km
shoes: Asics Gel-DS Trainer 14(Road)
Wasn't sure about going to this, but went anyway. Started with aches in my hips and they stuck with me throughout, but never effected me. Ran ahead with Will, after stopping for a minute to check the route. Hit the steep climbs with pace, and was running the slight uphill and flats at the end with a 5km pace (3:22/km at the end with an overall change of +7m of climb). Beginning to feel more immune to climbing sores.
Monday Jul 16, 2012 #
Road (Evening Run) 19:26 [3] 4.47 km (4:21 / km) +21m 4:15 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain intervals (Hill Reps) 6:14 [5] 1.5 km (4:09 / km) +90m 3:12 / km
shoes: Asics Gel-DS Trainer 14(Road)
Splits - 1:15, 1:16, 1:15, 1:14, 1:14
Road (Warm Down) 10:37 [3] 2.12 km (5:00 / km) +46m 4:31 / km
shoes: Asics Gel-DS Trainer 14(Road)
Note
Tue - Cosmics, Durris
Wed - Kingshill SS
Thu - Bennachie Race
Fri - Pack, plus possible short run
Sat - Travel out to Cairngorm
Sunday Jul 15, 2012 #
Path/Terrain (Braemar) 1:22:59 [4] 12.87 km (6:27 / km) +794m 4:56 / km
shoes: Inov-8 X-Talon 212
Started at the highland games arena, 15 mins before Oleg started his multi terrain race. Winded up the steep side of Murrone and stopped at the lip to watch his start. Got to the very gradual slope that leads to the top, running in very low, runnable heather. Reached the top in 29 mins, spent a minute walking around and flew back down, carried on to the car park where Oleg's race went through. Spoke to mum and had a drink. Then went up to Creag Choinnich with a map, climbed the east side and descended the normal way. One extra loop with Oleg as a warm down, I met him just as I was leaving the forest. He had an easy race, winning by 4 minutes and getting a new course record.
Saturday Jul 14, 2012 #
Path/Terrain (South Kirkhill) 40:45 [3] 7.91 km (5:09 / km) +258m 4:26 / km
shoes: Inov-8 X-Talon 212
Friday Jul 13, 2012 #
Orienteering race (ScotJos Tour Champs) 1:04:51 [3] **** 6.39 km (10:09 / km) +121m 9:16 / km
shoes: Inov-8 Oroc 280
Thursday Jul 12, 2012 #
Orienteering race (ScotJos Tour Champs) 7:26 [3] *** 1.11 km (6:42 / km) +39m 5:42 / km
shoes: Inov-8 X-Talon 212
Prologue - took ages to use the old fashioned punches, 3s off Daniel and about 40s off Chris
Orienteering race (ScotJos Tour Champs) 19:58 [4] **** 2.59 km (7:43 / km) +78m 6:42 / km
shoes: Inov-8 X-Talon 212
Final - Chris didn't feel good and Daniel messed up so I "won" quite comfortably
Orienteering race (ScotJos Peg Relay) 32:24 [5] **** 4.37 km (7:25 / km) +150m 6:20 / km
shoes: Inov-8 X-Talon 212
Now this was a proper race
Fought out the brambles at the start in the lead and grabbed a peg at one, along with Daniel and Matt. Ran with them till 4, where I snatched the last peg. They went ahead and got the one at 6 where I overtook till the finish, missed out on the one at 8 but still won, about 3s off Andrew L. Very lucky not to be hospitalised as if I had been 1 minute slower I would be mauled by wasps and swell up till I couldn't breath anymore.. glad to have got that peg at 4...
Wednesday Jul 11, 2012 #
Path/Terrain (3 Arm Race) 14:14 [3] 1.5 km (9:29 / km) +10m 9:11 / km
(rest day) shoes: Asics Gel-DS Trainer 14(Road)
Went with rhona, had to do an assault course, find pasta, collect flowers+cones, hold a cup of water and a balloon whilst doing a forward roll and going down a wee water slide.
Tuesday Jul 10, 2012 #
Orienteering (ScotJos Training) 1:07:02 [3] **** 6.9 km (9:43 / km) +331m 7:50 / km
shoes: Inov-8 X-Talon 212
2 x control picks
Long legs race with Daniel and Callum
Orienteering (Tour Clock Relay) 24:10 [3] 2.87 km (8:25 / km) +105m 7:07 / km
shoes: Inov-8 X-Talon 212
Road warm up/down (Warm Down) 14:26 [4] 3.05 km (4:44 / km) +86m 4:09 / km
shoes: Inov-8 X-Talon 212
Monday Jul 9, 2012 #
Orienteering (ScotJos Training) 47:49 [2] 4.7 km (10:10 / km) +184m 8:30 / km
shoes: Inov-8 Oroc 280
Orienteering (ScotJos Training) 1:08:31 [3] *** 5.66 km (12:06 / km) +216m 10:10 / km
shoes: Inov-8 Oroc 280
Sunday Jul 8, 2012 #
Path/Terrain warm up/down (Warm Up) 3:30 [2] 0.42 km (8:20 / km) +13m 7:12 / km
shoes: Inov-8 X-Talon 212
Orienteering race (Sorlandsgallopen) 25:38 [5] *** 3.44 km (7:27 / km) +102m 6:29 / km
shoes: Inov-8 X-Talon 212
Felt the pressure at the start as I was 2.5 mins in front of third and behind first. Started off clean and steady and was 1s off 1st at number 2. Then shot off east to the track without checking my compass. By the time I had passed seven, seen the leader going to 7 already and found number 3, third had caught up. Led him into all the controls until 7 and then hung behind him on the paths till 9. He stupidly went round to 10 so I snatched the lead and fumbled again on 11. Luckily he went off the wrong way and I got it, sprinting top pace and looking back every few seconds. At least I didn't lose my overall place, and I won a 400kr (£40) trimtex voucher for second.
Winsplits - http://www.obasen.nu/winsplits/online/en/default.a...
GPS - (take a look at Matt's too) http://www.tulospalvelu.fi/gps/20120708sg4H15/
Saturday Jul 7, 2012 #
Road warm up/down (Warm Up) 6:54 [3] 0.84 km (8:13 / km) +5m 7:58 / km
shoes: Inov-8 Oroc 280
Orienteering race (Sorlandsgallopen) 41:47 [5] **** 5.91 km (7:04 / km) +243m 5:52 / km
shoes: Inov-8 Oroc 280
3 Massive legs to start with went pretty smoothly, got 2nd place to the bonus of 4, then lost about 2 minutes to 6 as I couldn't spot the crossing across the lake... Still pleased that I got 2nd overall after that.
Splits - http://www.obasen.nu/winsplits/online/en/default.a...
Routes - http://kok.no/cgi-bin/reitti.cgi?act=map&id=47&kie...
Friday Jul 6, 2012 #
Path/Terrain warm up/down (Warm Up) 9:51 [3] 1.81 km (5:27 / km) +22m 5:08 / km
shoes: Asics Gel-DS Trainer 14(Road)
Path/Terrain race (Time Trail) 8:46 [4] 2.3 km (3:49 / km) +22m 3:38 / km
shoes: Asics Gel-DS Trainer 14(Road)
Didn't go full pace because of the race later on, but still ran hard. Ended up winning because everyone else was too scared to try.
Road warm up/down (Warm Up) 3:47 [3] 0.65 km (5:49 / km) +6m 5:34 / km
shoes: Inov-8 X-Talon 212
Orienteering race (Sorlandsgallopen) 21:36 [5] **** 3.4 km (6:21 / km) +105m 5:30 / km
shoes: Inov-8 X-Talon 212
Started out clumsy, couldn't read the map and missed the path going to 2.
The wrong side of the wall to 4 and confused by the hills in the circle. Silly route to 10 as I didn't see the path.
Splits - http://www.obasen.nu/winsplits/online/en/default.a...
GPS - http://www.tulospalvelu.fi/gps/20120706sg2H15/
Thursday Jul 5, 2012 #
Path/Terrain (Warm Up) 9:18 [2] 1.29 km (7:13 / km) +25m 6:35 / km
shoes: Inov-8 X-Talon 212
Orienteering (Training) 16:10 [3] 2.06 km (7:51 / km) +59m 6:52 / km
shoes: Inov-8 X-Talon 212
Orienteering (Training) 15:29 [3] 1.6 km (9:41 / km) +61m 8:07 / km
shoes: Inov-8 X-Talon 212
Orienteering race (Sorlandsgallopen) 9:11 [5] *** 2.27 km (4:03 / km) +31m 3:47 / km
shoes: Inov-8 X-Talon 212
Pretty speedy run, one mistake of going round the long way to 6 lost be about 30s but I still ended up 4th and 20s of the leader.
Winsplits - http://www.obasen.nu/winsplits/online/en/default.a...
Routes - http://kok.no/cgi-bin/reitti.cgi?act=map&id=45&kie...
Wednesday Jul 4, 2012 #
Note
Tuesday Jul 3, 2012 #
Note
- Fighting nerves and pressures
- Trusting myself, the map and my compass
- Race prep, food etc..
- Not feeling bad about re-locating
- Knowing that sometimes following people on relays is better than not.
However I can look positively and say:
- My physical prep was great
- The geeking payed off
- I managed the first half of the relay mistake-less
- I didn't freak out when I found a control without a unit
Sunday Jul 1, 2012 #
Orienteering race (Eyoc Relay) 44:58 [3] 6.1 km (7:22 / km) +300m 5:55 / km
shoes: Inov-8 Oroc 280
Joe came in first on second leg placing me in lots of pressure. Stuck ahead of the polish runner for most of the first half, getting away from him during spectator, and entered the second loop. Started off badly already with the danish behind me, then whilst looking for 15, I found 16 thinking it was 15 and went to find 16. 10 minutes later I realised my mistake and finished the course in 7th place. Still very annoyed at myself for letting down the team after such a good effort over such a silly mistake.
http://germanmaster.traclive.dk/events/event_20120...-- GPS
http://www.eyoc2012.fr/results/results_relay_leg_c...