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Training Log Archive: Bashman

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Road	15	9:44:13	77.71	(7:31)	125.07	(4:40)	1827
Path/Terrain	16	9:21:18	61.78	(9:05)	99.42	(5:39)	1946
Cycling	6	7:34:01	109.4	(4:09)	176.07	(2:35)	564
Orienteering	3	1:43:45	11.26	(9:13)	18.12	(5:44)	384
School PE	1	30:00
S+C/Drills/Plyo/Flex	2	27:00
Total	41	29:20:17	260.16		418.68		4721

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Wednesday Oct 31, 2012 #

Note
(rest day)

no time with 2 exams tomorrow but i really need an easy week before 3 races this weekend.

C • what are those exams in...B... 5

Tuesday Oct 30, 2012 #

Note
(rest day)

giving the knee a rest today. off to the running shop tomorrow to buy insoles for my high arches(shouldve been done a long time ago)

C • nothing wrong with high arc... 3

Monday Oct 29, 2012 #

3 PM

Road (Recovery) 53:46 [2] 10.85 km (4:57 / km) +138m 4:40 / km
shoes: Inov-8 Road-X 255

Back in freezing Scotland now. Out for a run above culter with felix as it was his last day. Managed to keep a good conversation going the whole way so the run was done at recovery pace and nothing more.

Sunday Oct 28, 2012 #

6 AM

Path/Terrain 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: Inov-8 TrailRoc 255

Forgot to change the time due to daylight savings so we were out even earlier. Knee was killing me at the start, probably because of all the hard surface impacts from the last two weeks. Forgot to charge my watch.

Saturday Oct 27, 2012 #

8 AM

Path/Terrain 54:39 [3] 10.25 km (5:20 / km) +150m 4:58 / km
shoes: Inov-8 Road-X 255

Got up a bit later. Round the hill and 5km road to the end.

6 PM

Road warm up/down 15:35 [2] 3.07 km (5:05 / km) +50m 4:42 / km
shoes: Inov-8 Road-X 255

Wu + d

Road intervals 40:48 [4] 9.4 km (4:20 / km) +250m 3:50 / km
shoes: Inov-8 Road-X 255

A bit stiff from the morning but still up for this
3k tempo - 11.09, 3:42/k - going at a pace which got the heart rate up, nothing too tough. On road with few gentle ups and downs.
3x750m uphill efforts (about 75m climb each) with the jog back down as recovery - 21:03, 4.5k, 4:40/k. Splits, 3:19, 10, 08
5 x30s flat out sprints - averaged 165m with the last one being 180m - 8:38, 1.9k, 4:32/k

Friday Oct 26, 2012 #

7 AM

Path/Terrain 50:01 [3] 9.3 km (5:23 / km) +130m 5:02 / km
shoes: Inov-8 Road-X 255

Got up early once again. Up the hill to the mast with dad and looped round back. Didn't feel any different at the end than I did at the start.

10 AM

Cycling 27:25 [2] 11.05 km (2:29 / km) +50m 2:26 / km

Extended loop to drop of the bike

Thursday Oct 25, 2012 #

12 PM

Cycling long 1:45:30 [4] 42.23 km (2:30 / km) +130m 2:28 / km

Good fast cycle out past Agia Napa, sortira, frenaros, dyrenia, paralimni and back. Raced the 2.30/k pace the whole way and managed to outsprint it at the end.

5 PM

Road intervals 56:50 [4] 12.66 km (4:29 / km) +160m 4:13 / km
shoes: Inov-8 Road-X 255

Great speed session, thought I might as well head out as I had some time before dinner.
- W.u - 6.22, 1.47k, 4.20/k
- 10 min tempo - on pavement, lots of up and down but they probably cancelled eachother out. Started raining and suddenly it got slippery. 2.65k, 3.47/k.
- 5 x 1:30 with 30 recovery. Aim was to get back to the start of the 10m.t. Ended up about 10s away. 2.6k, 3.58/k
- 10 x 30s uphill efforts with jog down recovery. Stayed about the same for the first 9 and then on the 10th got a wee bit further. Typically got 135m up the hill in the 30s, pace was well under 4/k on the efforts.
- w.d - extended along the coastal path in the moonlight. At a few points it was terrain running on boulder fields. 16:33, 2.94k, 5:38/km

Wednesday Oct 24, 2012 #

7 AM

Path/Terrain 38:47 [3] 7.01 km (5:32 / km) +76m 5:15 / km
shoes: Inov-8 TrailRoc 255

Up early again for a shorter run up along the coast and back along the road. Shame I can't do this much great training back home.

12 PM

Path/Terrain 52:17 [4] 6.54 km (8:00 / km) +377m 6:12 / km
shoes: Inov-8 TrailRoc 255

Up in the turkish cyprus mountain range and decided to head out for a short steep run with dad. Feeling stiff from the morning and still a but of a dizzy head from a mild illness. Slowly got up the path onto the ridge and the scrambled to the top of an 800 and something metre peak. The scramble really lowered the pace of the run. Found a burnt tree from a recent lightning strike and with some dark clouds approaching, we hurried down the trail and back up a 100m climb to the car.

Tuesday Oct 23, 2012 #

7 AM

Cycling long 1:47:00 [4] 41.5 km (2:35 / km) +127m 2:32 / km

Got up early for a cycle instead of a run today. Up through protaras, derynea, sortira, paralimni and back. Pushed the whole way, the hill at the end was the biggest challenge though. Got back just as a massive thunderstorm passed literally above our hotel. Happy that I didn't go for any longer.

8 PM

Road intervals 34:48 [4] 8.61 km (4:03 / km) +127m 3:46 / km
shoes: Inov-8 Road-X 255

A few speed exercises in the evening. Feeling a bit iffy from what seems like an allergy or hay fever but doing these only made me feel better.
W.u - 6.20, 1.46k, 4.21/k
2 x 5 min tempo, trying to beat myself back on the second, which I did with about 15s to spare.
1 - 5 min, 1.31k, 3.49/k
2 - 5 min, 1.35k, 3.43/k
6 x 3 min hill reps of: 1 minute hard up, steady down, and the rest of the three minute period as rest. The downhills often were only a few seconds short of a minute as I was pretty knackered from the uphill effort. Averaged at 4.00/k on the uphills and slightly faster on the downs. Got further and further up the hill as the reps went on.
W.d - two posts rest, one sprint, two rest etc...4.46, 1.49k, 4.34/k ( one big hill )

Monday Oct 22, 2012 #

7 AM

Path/Terrain 48:34 [3] 8.66 km (5:36 / km) +102m 5:18 / km
shoes: Inov-8 TrailRoc 255

Up slightly later today but still exhausted from yesterday. Along south road to cape Greco hill , round the hill and back through the church, including a run over the natural arch which has recently been surrounded with a high fence and barbed wire that we easily scaled ;)

10 AM

Cycling 41:48 [4] 16.22 km (2:35 / km) +34m 2:33 / km

Cycle to agios theatis beach, more down than up. Was good to jump in the sea when I got there as it was swealtiringly hot on the way.

3 PM

Cycling 42:18 [4] 16.07 km (2:38 / km) +70m 2:35 / km

Back pretty much the same way, apart from I tried not to lose too much height in Agia Napa and stopped for a drink with 2k to go after the big climb.

Sunday Oct 21, 2012 #

3 PM

Cycling long 2:10:00 [4] 49.0 km (2:39 / km) +153m 2:37 / km

Rented a pretty good hybrid/road bike so had a sort of rest day, doing some cycling instead. Through protaras, up to paralimni, got lost in sotira, eventually found myself in Agia Napa and cycled back against the wind. That was 42km, 7km was cycling from the bike hire back. Thighs burning after the uphills.

Saturday Oct 20, 2012 #

7 AM

Path/Terrain (Up the hill) 48:35 [4] 8.51 km (5:43 / km) +170m 5:11 / km
shoes: Inov-8 TrailRoc 255

Up early again and up the hill with dad. Pretty dead from the heat. The jump in the freezing pool was worth it at the end though. Up 1 main hill.

7 PM

Road warm up/down 5:52 [2] 1.1 km (5:20 / km) +10m 5:06 / km
shoes: Inov-8 Road-X 255

Warm up , down

Road intervals 25:00 [4] 5.52 km (4:32 / km) +66m 4:16 / km
shoes: Inov-8 Road-X 255

10 x 1.5 mins + 1 min recovery
Getting relatively the same distances, 7 and 8 were up hill so slower

Friday Oct 19, 2012 #

7 AM

Path/Terrain (Cyclops cave/ church) 48:41 [4] 8.56 km (5:41 / km) +148m 5:14 / km
shoes: Inov-8 Road-X 255

Up early with dad, still really hot. Feels like running in a dessert. Not too much climb

9 PM

Road warm up/down 15:24 [2] 3.08 km (5:00 / km)
shoes: Inov-8 Road-X 255

Got home pretty late but I had the energy for some hill reps

Road hills (Hill reps) 28:36 [4] 5.88 km (4:52 / km) +150m 4:19 / km
shoes: Inov-8 Road-X 255

5x1 min, back down recovery - 1.5 min, back down recovery
Really good session, managed to get the furthest up on both reps on the 5th, getting pretty sleep at the end. Temp around 22c.

Thursday Oct 18, 2012 #

7 AM

Path/Terrain (Cape Greco) 41:26 [3] 7.36 km (5:38 / km) +150m 5:07 / km
shoes: Inov-8 TrailRoc 255

Got up pretty early but it was already nearly 30c.
1 big climb

6 PM

Road warm up/down 9:15 [2] 1.72 km (5:23 / km) +25m 5:01 / km
shoes: Inov-8 Road-X 255

Easy warming up and down

Road intervals (Fartleks) 20:00 [4] 4.78 km (4:11 / km) +40m 4:01 / km
shoes: Inov-8 Road-X 255

10 x 80s hard and 40s recovery
Kept under 4/k on all, which was really tough in the 30c dry heat. A few were uphill

Wednesday Oct 17, 2012 #

8 AM

Note

Travelling most of the day

6 PM

Road 20:35 [3] 4.64 km (4:26 / km) +85m 4:04 / km
shoes: Inov-8 Road-X 255

Easy run when we got to the hotel, still about 22c. Bit of climb, update all when I get home

Tuesday Oct 16, 2012 #

Note

Going to cyprus tomorrow morning for the next two weeks. Plan to run most mornings and possibly hire a road bike but I'll have to see when we get there. Will try to update ap every few days.

8 AM

Road (Recovery) 47:31 [3] 10.31 km (4:37 / km) +186m 4:14 / km
shoes: Inov-8 Road-X 255

Recovery through Cults. Started light and fast, finished a bit tired. Freezing outside and rain was on and off.

Monday Oct 15, 2012 #

Note
(rest day)

Sunday Oct 14, 2012 #

Path/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

9 AM

Orienteering race (JHI Relay) 33:19 [5] 6.72 km (4:57 / km) +90m 4:39 / km
shoes: Inov-8 X-Talon 212

JHI Relay - 5.6km - 1st by a few seconds.
Great race, one of my best runs of the year. Started off at 3 minute ks at the front. Then fell behind with Daniel, partly because of poor route choice, partly because of a longer gaffle. We caught up with the front by no. 4 and then he went off to do his own thing. I was leading clueless dane and the rest at 7. 8 was my main mistake as I chose the round route as opposed to the faster straight route (-1 minute). Met and helped Daniel into 9 and we began pushing to catch the 3 english boys through to the bridge. At 13, Daniel and Joe went off on a weird route choice so I over took them. By now Dane was also behind me. He overtook me before spectator but I beat him to the control because he missed it. He then overtook me again after a panicked route choice by me but I was slowly catching him with a few cheeky corner cuttings. He then missed the last control and I beat him to changeover. Team came 4th.
http://guildfordorienteers.co.uk/wjhi/relay/men_re...
http://www.lok.routegadget.co.uk/lok/reitti.cgi?ac...

Saturday Oct 13, 2012 #

Path/Terrain warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Inov-8 X-Talon 212

11 AM

Orienteering race (JHI 2012) 42:47 [5] 7.29 km (5:52 / km) +181m 5:13 / km
shoes: Inov-8 X-Talon 212

JHI - 5.9km - 4th by <30s
Not a great area but a good race. Somehow got 45s on Dane and Joe on number 1 but lost it all on 2. Quite smooth from then on, caught up an Irish who pushed me on. Got a stitch around 8 which was pretty annoying but at least there weren't any more mistakes until 15. Planned to do the circular track route but the map took me to a different track. Still managed to cut through the brambles and not lose too much time. 16 was a shocker as well. A few more mistakes through to the end but still pushed hard. Finished shocked to see that Dane, Daniel Joe and myself were all within 30s, even with all my mistakes. Could have got that 30s on 2, 7, 9, 15, 16, 20, or 21.. Sub 40 was definitely possible.
http://guildfordorienteers.co.uk/wjhi/individual/m...
http://www.lok.routegadget.co.uk/lok/reitti.cgi?ac...

Thursday Oct 11, 2012 #

Path/Terrain (Crathes) 22:00 [3] 4.5 km (4:53 / km) +50m 4:38 / km
shoes: Inov-8 TrailRoc 255

Easy run in Crathes

Wednesday Oct 10, 2012 #

Note
(rest day)

Slowing down for the JHIs, Thurday will be my last chance to train.

Tuesday Oct 9, 2012 #

6 PM

Road warm up/down (Warm Up) 8:51 [3] 1.69 km (5:14 / km) +35m 4:45 / km
shoes: Inov-8 TrailRoc 255

Path/Terrain hills (Cosmics) 25:14 [3] 5.49 km (4:36 / km) +160m 4:01 / km
shoes: Inov-8 TrailRoc 255

Cosmics @ Broad Hill
7 x (just under) 800m continuous hills. Path was pretty slippy with small rocks. Pushed on the ups and let go on the downs. Pretty hard session, would of carried on but it got dark so we had to finish. Splits: 3:12, 3:20, 3:34, 3:40, 3:45, 3:55, 3:43. Pace stayed pretty constant on the ups but the downhill recoveries took longer as the laps went by.

Road warm up/down (Warm Down) 10:55 [2] 1.82 km (6:00 / km) +33m 5:30 / km
shoes: Inov-8 TrailRoc 255

Monday Oct 8, 2012 #

Note

Got an email for Talent Development Squad selection! :-)

C • Congratulations 5

6 PM

S+C/Drills/Plyo/Flex 22:00 [4]

10 mins of 2x(30x(push ups - sit ups - plank - side p - side p - one arm p - one arm p)
12 mins of strength work with quite a heavy bar.

9 PM

Orienteering (Night O ) 27:39 [3] 4.11 km (6:44 / km) +113m 5:55 / km
shoes: Inov-8 X-Talon 212

Cheeky night training at half nine in crathes. Got picked up by Ali with Felix and went to Crathes for a course planned by Ali. Almost a clean run surprisingly, flowing through each control pretty well. Went 2nd off and had to wait 15 mins at the end in the scary forest because they don't know anything about orienteering ;).

Sunday Oct 7, 2012 #

1 PM

Path/Terrain (Warm Up) 17:00 [3] 3.0 km (5:40 / km) +68m 5:05 / km
shoes: Inov-8 TrailRoc 255

Warming up with Felix, who went on to come second behind Ali.

2 PM

Path/Terrain race (Bennachie) 19:58 [5] 4.6 km (4:20 / km) +160m 3:42 / km
shoes: Inov-8 TrailRoc 255

Bennachie Junior
Bit cheeky missing the oing but I think it was worth it. Great route up to the treeline and back down on gradual slopes where sub 3:00/km was pretty easy. Long flat run back to the finish was the bit that got me and I was pretty ill by the end. Apparently a new junior record.

C • New record 1

Path/Terrain (Warm Down) 11:00 [2] 1.4 km (7:51 / km) +20m 7:20 / km
shoes: Inov-8 TrailRoc 255

Very painful..

Saturday Oct 6, 2012 #

2 PM

Road (Milltimber) 42:30 [3] 9.04 km (4:42 / km) +137m 4:22 / km
shoes: Inov-8 Road-X 255

Warming up for tomorrow. Feeling pretty fresh, included lots of small ups and downs.

Friday Oct 5, 2012 #

School PE 30:00 [2]
(rest day) shoes: Inov-8 Road-X 255

Couple of Basketball matches.

Note

Gonna do something easy tomorrow and the Bennachie hill race on Sunday

Thursday Oct 4, 2012 #

5 PM

Road warm up/down (Warm Up) 6:50 [2] 1.4 km (4:53 / km) +11m 4:42 / km
shoes: Inov-8 Road-X 255

Includes Drills

Road intervals (Metro Intervals) 26:54 [3] 6.4 km (4:12 / km) +43m 4:04 / km
shoes: Inov-8 Road-X 255

Metro Intervals - 16x300m + 100m steady run recovery
Was finished by 10 but managed to push myself a bit harder. This the usual thing where I started too fast but still ended on a good one. I can still feel that I'm not properly recovered from my cold, but definitely getting there.
Splits- (seconds)
Downhills - Uphills
53 - 60
58 - 65
61 - 67
61 - 67
63 - 69
62 - 68
63 - 70
62 - 67

Road warm up/down (Warm Down) 5:43 [2] 1.01 km (5:40 / km) +7m 5:28 / km
shoes: Inov-8 Road-X 255

Wednesday Oct 3, 2012 #

6 PM

Road (Run with Alfie) 34:55 [3] 7.05 km (4:57 / km) +65m 4:44 / km
shoes: Inov-8 Road-X 255

Really easy run with Alfie on the regular 6k loop with a bit extra. Not feeling it today, found it tough to run under 5:00/km. Decide tomorrow about Metro Intervals but should be going to Bennachie hill race on Sunday.

Tuesday Oct 2, 2012 #

6 PM

Road warm up/down (Warm Up) 5:46 [2] 1.19 km (4:51 / km) +23m 4:25 / km
shoes: Inov-8 TrailRoc 255

Warm up to Seaton Park

Path/Terrain intervals (Cosmics) 12:38 [5] 2.59 km (4:53 / km) +22m 4:41 / km
shoes: Inov-8 TrailRoc 255

First one of the Cosmic Winter sessions
Set One
Seaton Park, Grass
2 sets of 5x 1:10 with 0:50 recovery jog back (I think) (last recovery of first set was extended)
Reps round a loop on the grass field in Seaton Park, slippery conditions. Usually leading the group with Willy so we tended to push eachother. Got to just under 400m most of the time. Last one got to 400m. Averaged out at 3:30/km for the reps.Some reps and recoveries were longer because the leader lost track of time but the session as a whole was really good.

C • Intervals @ Kings 4

Path/Terrain (Cosmics) 10:28 [5] 2.15 km (4:52 / km) +13m 4:43 / km
shoes: Inov-8 TrailRoc 255

Set Two

Road warm up/down (Warm Down) 7:35 [2] 1.2 km (6:19 / km) +17m 5:55 / km
shoes: Inov-8 TrailRoc 255

Painful warm down

Monday Oct 1, 2012 #

6 PM

Road (Long Steady) 1:00:14 [4] 12.65 km (4:46 / km) +170m 4:28 / km
shoes: Inov-8 Road-X 255

Aim was to go for a 1 hour long steady one. Up through Milltimber, round the Culter hill loop, down the slope to the culter railway station, and home. Got bored along the railway line so did a 4 min/k rep at 10k. Feeling pretty good throughout, but not managing to go faster than 4:30 without trying.

7 PM

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

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