Training Log Archive: Bashman

Easy/Steady
Got out before my chemistry exam for a relaxing one. Also the weather was going to turn bad after lunch so I chose to go whilst the sun was out. Along and down to Maryculter, stopping to chat to two Gramp mums, and back along the river.

5 mins basketball warm up
20 mins exercises
10 mins drills
Followed by 10 mins of stretching
Left it quite late but exams are finally over! Have a week to do some good training, although I might have to spoil one day with a route for my enjoyment rather than development. If I get a good day, 24km cycle and 17km run in the Cairngorms on Braeriach, which I've been keen on for a year. This will have to be my long run and hill session if I end up going. But next week really depends on what day I become a proud uncle ;-).

Easy day tomorrow preparing for a weekend at Oban with Scotjos. A good chance for decent training on areas I've probably never seen.

C • Your breaking the embargo? 4

Tempo/hill reps - 7% gradient (easy hills)
Spent most of today indoors revising for chemistry tomorrow, and deciding whether I was fit for intervals (thinking about yesterday's pain). In the end I decided to get out to see how I felt.
Warm up around 800m, easily going at 4/km so I knew that there was nothing to worry about. Slight tiredness in a particular muscle (no idea which one as I can only feel it on certain movements) however it felt fine after a few stretches.
Tempo 2km, felt really normal to be running at 3:30s, wish I could feel like that racing... Got slowed by some people taking up the whole path and a turn around at 1.5km but happy enough with 7:13 bearing in mind I had more to do. 5 mins recovery after.
Quite a complicated session followed. First set, 3x30s (15 recovery) up a gradual slope (22m to the top), decided to do a different hill to last week, although it wasn't much of a hill but I had to work with it. Then 2 mins jog back down. Felt better than last week by the time a new set came around. Same uphill part but afterwards, 15s recovery then downhill rep thinking about a high cadence. Repeated these two sets again.
All felt fine apart from halfway through the third I swallowed what I thought was a wasp. Having remembered stories of TG (I share an allergy to wasps with him) I began to panic. Luckily all I had was a funny stomach and a longer recovery, probably just a fly.
Threw in a final rep, up the steepest road I know, until I burnt out, and then back down.
WD back home going at tempo pace without realising. Happy with the session, even happier to be feeling good, especially because it took more effort on a hot day like today.

Fartlek
A short morning session. 500m warm up, stretches, 4km fartlek, the rest WD. Felt quite good but I could still feel Monday in my legs which is annoying.

Short core session, followed by 10mins of stretching.

Cheyne Hill SS - Long Tech - 3.7km
I wasn't feeling very fresh at all, but I thought it would be pretty easy. Wrong. Started nicely, not climbing too much and running slow but steady. Then hit the hill, literally because I was crawling up it. Hamstrings were burning on every 215 metres of climb that the planner threw in. The heather was even worse and I was just walking/falling. Eventually got to the massive gully, and I was expecting it to be easy as this was the top. However, the course went across the gully about 5 times (20m+ down and up) on 5 very short legs. By the end the map was so dated that none of the controls could be navigated to. (Last update was 2007, Jon, Ali..? or i might do it out of rage ;-) ).
Completely dead after that. See how I feel tomorrow because I still haven't done any hills this week (although today felt like it). If not, I might rest all tomorrow and just risk doing them on Friday.

C • re-mapping 3

Results are finally up
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish-orienteering.org/routegadget/r...

Easy/Recovery
Really needed this after yesterday, as well as the stretching afterwards. Just the normal loop to Maryculter and home. Might do some core in the evening if I have the energy.
Followed by 30mins of stretching.

C • U going to the track today? 4

Run from FC stadium, a few laps of the track, drills, strides

AAAC Intervals - 8 x 400m, one every 5 mins
I wasn't expecting this to be so hard. Started way too fast, but I felt like just under 4 mins recovery would be plenty. However this proved to be wrong and I really payed for the fast start. Going down by about a second each rep but the effort put in felt like it doubled on every rep. I guess this is a good thing but I got to a point where I was on the verge of being sick (Ewen even was). Last few reps felt good and had enough for an improvement on the last.

Splits: 65, 65, 67, 69, 70, 72, 71, 71 - a strong wind in my face for the last 100m meant that maybe the times were 1 or 2 seconds down. But the effort was still there.

I'll definitely be better prepared next time

C • Running well 2

Short easy wd, feeling more drained than ever.

Sort of screwed up my weekly plan, however I don't think I need a particularly solid one as my weekends are so varied at the moment. As long as I get everything in every week I don't see a need for a fixed plan.

Long Recovery
Shades were out for another stunning morning. Headed up to the top of Kinghill, pretty sore on the hills though, across and down through Foggieton and back along the river from Cults Reservoir. Felt pretty good the whole way through, although the sun/moderate heat was almost too much so I welcomed any shady spots. Got very thirsty running back along the river. Stopped at one point to dip my feet in but it didn't help and it just meant that the last few km were with heavy shoes.

C • I think you don't know the ... 6

Event: Scottish Orienteering Championships
 

WU with a few drills

Scottish Championships - M16A - 6.1km - 345m climb - 1st
It couldn't have been on a more perfect day. The sun was out, around 15c, marshes were largely dry (compared to what they could have been), bracken wasn't yet up and I was feeling fit.
A good warm up=ready to go. My goal was sub 50 mins, and possibly to catch Tam, although 10 minutes seemed a bit unlikely. (Very happy that the organiser did the starts like this, no cheating). Headed out strong, but possibly not as focused as I could have been. Weaved through the hills to 1 fine but something odd happened to 2. I was on a vague bearing which I checked throughout the leg, but I ended up eventually bending 45 to 90 degrees off the line. Luckily saw the road and relocated just in time without any considerable time loss (-10s). Still I was keen to make up for this mistake so bombed it down and up to 3. However the forest surrounding the control didn't look like it was on the map, so I messed around just before the control for a bit before realising. Also, the control was on a very large knoll... maybe more of a hill. (-30s)
Exited nicely though, knowing that I had to keep in control to avoid losing more time. Apart from swan diving into a marsh and having to clean my map a bit, hit 4 cleanly and flowed through to 5. Avoided the tussocky marsh by keeping on the slope most of the way, only to dip down at the end, attacking of a nearby (very nearby!) control on a spur.
Unfolding my map just before 5 I got a shock. A massive leg crossing the ravine head on with a crucial route choice involved. The problem was I hadn't planned it at all and I wasn't sure what the best route was. So I chose the easy route, to avoid overthinking and time wasting, plus it avoided the massive drop/climb across the ravine. This route did take an approx. 500m detour round but was a lot more about the running and it had a nice line entering the control, by passing 9 and 10 on the way. Passed the place I had got lost in head high bracken (ages ago) and took a trip down memory lane, also passing the place where dad had split open his knee on the same day (good times.. ;-) ).
Anyway, hit the slope hard and was shattered before I had even reached the turn off. Here, I took my desired line, with the cairn at the top of the hill as guidance. It seemed to take ages, but I managed to run most of the way. Didn't even see 9 but it didn't bother me as it was pretty easy navigation, even with no line features. Attackpoint at 10 and gently down the slope off the crag to 6. Another slog up the hill to 7, pretty obvious. It was around here where the sun came out and unleashed it's UV rating of 5, according to the Met Office. I could really feel it going along to 8, and my body wasn't taking the tiny bit more of climb very well. So waved around the spurs, gradually gaining height and found it (although I was a bit low).
Recovered going to 9, down the hill. Tried not to think of not being able to see it going to 6, and pretended it hadn't happened, which worked well. Yet another climb up to 10, which I had seen earlier and was confident with, although I took an easier line. Then two legs down to 12. 11 was fine although it had the wrong number on the box, took a few seconds to figure it out though. It was very vague going to 12 but I was led in so I couldn't complain.
13 was confusing as it looked like a route choice leg, but there was no choice at all. Down to the stream, across, and along the track for a boring length of time. Some strange mapping around the site as well as there was a much larger crag just before our small one. Passed Craig here and was told that Tam was just ahead. This boosted my speed a bit, eagerly trying to get him. Reached the forest which was a big shock as suddenly the visibility was cut massively (the rest of the course was all open). Just needed something to go by for 14 and I soon found the spur, then the wall, then the control. Could almost see 15 so no problem there. Down to the last control it was very tempting to cross the river however there was a massive field in the way so I went round, disappointed.. 4s on the run in, step aside Usain Bolt (last control was duffed).
Really enjoyed the course, probably not more than a minute of hesitations/mistakes. However who knows how much I lost on the long leg as my choice was most likely slower, although no one posted a time which didn't include a mistake. I was quite surprised to win by 7 minutes but everyone had wonderful excuses so it was just my day. Results to follow..
http://www.scottish-orienteering.org/documents/res...
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish-orienteering.org/routegadget/r...

10 mins of basketball, instead of drills as I was pretty tired
15 mins of not too stressful core
5 mins of stretching

Looking forward to the Scottish Champs on Saturday. Although there's a small turn out as a whole, our age class is quite full actually. Also like the way they put everyone at 10 minute intervals, ensuring everyone to have their own run, and hence a fair competition. A longer course than normal in a superb area, and although the area isn't suited to me (It's Matthew's, if he's running well) I'm looking forward to a good competition.
Tomorrow's going to be a core day packed with revision, although I'm pretty happy with Physics..

Wu, quite rushed

Metro Intervals - 3 x (800m, (200rec), 1200m, (300rec))
Today wasn't about the times, it was for the effort put in, for several reasons. Firstly gusts of about 40mph+ meant that every second 500m was not only slightly uphill but into a massive resistive factor. Also, I wasn't challenged by anyone my speed or faster, so basically I was alone, and I was wearing full length tights because of the cold but they were a few sizes too small and are basically compression tights. Hence by the end my calfs hurt quite a bit...
It was a great session anyway, perfect distances/recoveries. Started at what I thought was easy, but by the end I could hardly match the first set's times. The second set did not favour me (more uphill/into the wind) so I didn't worry too much about the slower pace. Knackered by the end as I really pushed the last two, even though the splits were nothing special.

Splits: 2:45, 4:15, 2:50, 4:20, 2:48, 4:14.

Quite pleased given the circumstances, but it would've been a lot better in shorts on a nice day with someone who could push me. Would've gone to AAAC but there wasn't anything on...
Also, think I'll enter the Union Street Mile event. Looks like a lot of fun, plus entry is free through my club and it's on a free day anyway.

WD, shattered

Up early again for an easy off road run. Wearing tallons, down to the river, along till cults and back via the railway line. Felt pretty good, the sunny weather was amazing so the shades were out. Unfortunately couldn't go on the golf course as it seems like some people play golf before work or something. Path has also been overgrown by water adapted plants from the recent floods so it would've been good to get onto the grass.

Short jog to the start and a good long WD with Callum R

Crathes SS - Long Tech - 4.2km
I was keen to do this at a steady pace, rather than just as easy training. However I was pretty tired and could really feel the running in my legs. Pretty clean, just a few hesitations but otherwise a clean run.

WU
Out before breaky today to try out morning intervals for the first time. A good WU with drills. Feeling a bit achy but this soon cleared up.

Solo Intervals
Along the railway line for a 2km tempo. Did this in just over 7 and recovered by jogging to the bottom of Abbottshall Road (Hill Rep Avenue) for 5 mins. Once 12mins came up on my watch, I started the 3x(3x30s) with 15s jog in between reps and 2 mins jog back down between sets. This started well, and I was remembering features to aim for in the next set. The second set was somehow the hardest, and the short recoveries were painful. Also, to get down to the bottom took about 1:40 of running back down the hill, so I probably wasn't completely ready by the time the next set began. Anyway, the 3rd set was good, and I got the furthest on all 3 reps. So at the end I threw an extra 30s rep to the top for good measure. Here I had 30s recovery and then did a downhill rep to the bottom which was fast, even though I stopped for a car. Knackered by the end of this so took a minute or two before WD.
Climbs were 10m for each rep, so 100 for all 10, plus a bit because I ran down the hill recovering for every rep, plus a bit more as I ran up from the RL, so around 140m.

C • Good session! 1

WD
Back up the hill to the top of Cults, down half the hill and steadily back up to find my secret path through to Dalmunzie Road and on to Hillhead Road. This took a few times entering and exiting different streets but I found it eventually. Very achy the whole way but loosening off as I got home.
Glad I managed to get out the house early today, and I really should start doing it more. Good practice for early competitions and means I don't have to take up "daytime" for training.

WU

25 mins s/c
5 mins stretching

Recovery Cycle
A fine day for it, cloudy but temp was up at 20c. Began along the railway line and went up to Kippie Lodge. Here I cycled up through my newly discovered path, which was pretty awful for a bike, and through Culter Mast to Culter. Really keen to map this area, maybe after exams or during the summer, as it would be a great forest/urban sprint area. Definitely big enough and tough enough with the added climb. I was visualising the map even just cycling through today. Anyway, down through Culter and towards Newmillhill on a new joining path I found. Cycled up and around Newmillhill for a bit, although it was pretty horrid in parts, and the climb killed. However going back down was much more fun at 40+kph on a rugged track. Down through Coalford and back along the railway line, quite relaxed. Good route and discovered many new places.

Good WU with Kyle G
Poor WD, had to find my mum in a crowd of 5000 people

Aberdeen City Baker Hughes 10km - 22nd - PB
All the pre race prep had gone well, and I was at the front pack of 5000 runners keen to start. The start was clean, even with a sharp corner within 40m. I felt very comfortable, and almost too slow. Checked my watch and we were going sub 3 yet I wasn't even breathing hard. I slowed down soon to a comfortable pace, yet I couldn't get myself down to my goal pace. At the time I just thought it would be too slow. Carried on round Aberdeen Harbour at 3:20s feeling fine, and did the first 3km in 10:15, still feeling fine. Passed the assembly along the Esplanade next to the beach being spurred on by crowds and I was heading towards a 35:30 finish time. As 5km approached I was beginning to feel it, thankfully there was no wind at all (probably the first time ever on the beach). Passed 5km in 17:49 - definitely need to get to a parkrun with good weather soon. However Garmin had measured the distance slightly differently and clocked my 5km at 17:34 (unofficial PB?)
By now it was very spread and I was almost along. The storming Nicola Gauld had gotten away ahead (gutted) with Ross from AAAC and there were a few Metro guys gaining as well as some short person who suddenly sped up out of no where. Got to the end of the boring road and reached Bridge of Don, feeling it quite a bit by now. Second 3km in around 11:00 (big difference). 3rd 3km in something very slow like 11:20. Really regretted going so fast at the start by now. I managed to hang on and a sip of water at 8.5km somehow really helped. The kms were slow after 5km but suddenly sped up the hill at 500m to go, overtook some people who had slowly taken me previously and turned into the finish. Neil Jaffray had caught me and was about to do his thing and sprint past me at the finish. Luckily found some energy to overtake him again and beat him by a second.
Quite happy with the time, but sub 36 is definitely possible if I pace it right. Planning another one sometime in Autumn and I'll try and force myself to hold back at the start because I'll be reading this the night before the race. Anyway, got 3rd u20 (weren't many there to be honest) and won £50 worth of vouchers and cash. In the mean time, got to do a parkrun soon and get the training back on too.
Km's (3:) 13, 27, 33, 36, 43, 44, 47, 48, 44, 32 - ridiculous...
First/Second Halves - 17:49, 18:28
http://www.runbritainrankings.com/results/results....

C • Well done 5

Wearing in the shoes a bit more, and taking Alfie out for a run. Kept it easy but did some bursts of speed now and then. Felt a bit heavy but I think it was due to the layers and weather, confident that I'll feel better tomorrow.

Small WU/wearing in my new shoes. They just arrived today, Inov8 Road-Xtreme 208, so I have to at least run in them a bit before Sunday. They feel comfortable already. Very light and didn't have any trouble dipping below 4/km today even though I was pretty tight/knackered. Confident for Sunday.
P.S does anyone know if it's compulsory to wear the Baker Hughes t-shirt for the race? I don't think it is but I'm confused as to why they sent it with the bib and I don't want to be the only one who doesn't...

Haven't done one of these for a while...
10 mins core
15 mins drills with strides
5 mins stretching

Durris Mast Senior Race - 1st
Time looks pretty slow, but most of the paths were awful.
Been quite tired all day but felt better towards the evening. And after a good warm up I was feeling pretty good. Start was moderately paced which was great, because in other years I've heard of people completely bolting it. Hit the climb in 1st and my breathing rate was hardly up, at about 1km. The climb however was very long, and it took a lot out of me. However I wasn't being pushed at all as the pack was quite far back already. Got to the top pretty tired but I was looking for a long decent to recover. This was extremely wet and muddy, but it was pretty smooth. Eventually got out of the massive marsh and got to the far track. Here I didn't really hear what the marshall had to say and I spent a lot of the track section worrying whether I had taken a wrong turn, as I had been checking my watch. Very happily found the turn off and began the second climb. Such an awful "path" (it wasn't a path) and it took absolutely ages. Reached the top feeling quite relaxed as I couldn't see anyone chasing me. However I sped up over the top and going down because I wanted to break 40 mins. On to the tunnel of doom which had to be very quick for under 40. Ran into the finish with Jo quite relaxed down the hill at under 3min/km, just under 40.
Finished a few minutes in front of Tim G, who was second. Shame that Rob or John R didn't run as a more competitve race would have been good, and would have had a good shot at the record which was 1:30 ahead at the finish. Lost most of that time on the track sections where I definitely wasn't all out. Good race anyway, wasn't allowed the beer as a prize but got some good chocolate instead ;-).
However, it's quite good that I wasn't pushed too hard before Sunday's 10km.

Forgot to mention on attackpoint that I was selected to run for Scotland at the WMRA International Youth Cup in the French Alps in July because of last Saturday's race. Quite surprised but definitely happy.
http://www.scottishhillracing.co.uk/RaceResults.as...

C • congratulations 1

Good WU and WD

Tyrebagger SS - Long Tech - 4.3km - 2nd by 5s
Had a nice run just felt way too tired for such an easy area. Quite worrying really. Heart rate was way up there and legs just felt like jelly on the hills. Probably from all the biking but I need it sorted by tomorrow. Not focusing either and made maybe a minute or two of mistakes which is poor for such an easy area. Tim G nipped be by 5s this week.

C • Not surprising? 2

Very short WU and a good WD

Scolty - Easy
Good easy run with Dad after my history exam. Started in the terrain, then paths up to the Kissing Gate. From there we contoured in the flattened bracken for a bit (wet!) then up over the top. Down the north path and down the track to the gate. Did this bit faster for good practice. Finished with a loop of the forest.

Quite a hard cycle home from Scolty. Stopped once or twice for a picture or food but mainly pushing quite hard. Especially at the end I wanted to get in within the hour and before the rain.
A good pace considering that I was on a MTB.

WU of a loop of the stadium and several laps of the track, drills, strides.

AAAC Intervals - 2 x (1200, 2minrec, 300) every 20 mins
This absolutely killed me. For the first set I hadn't a clue at the pace of the other three so I assumed I should be running at a similar pace. Turned out to be very wrong and pretty much raced the first 1200. The 300 was good. Then a long break to realise I should be running my own pace. Did the second set at a much more suitable speed and had a good 300.
Times are vague but I think:
3:45, 49, 3:53, 49

WD and jogging in between.

Longer ride than usual. Set off through my new path through bieldside/cults, a quick play at the bike park then up to the devil's ladder. Didn't stop to walk once and it properly killed me, even the cars were struggling next to me. Through to hazlehead where I cut through to the cemetery. Took a 14 min break here to check out a "baby garden" that a charity we supported at school had built. Got a few weird looks in my biking gear so didn't linger. A loop of Hazlehead, got lost in the woods a few times as the small paths were atrocious for bikes. Out and down to Cults again where I climbed through Cults woods, slow..., but eventually made it to the good paths in Foggieton and sped up again. Up the steep hill to Kingshill, should have a "ladder" name too. Through Kingshill but didn't have energy to do the hill there so instead rolled back down the hill home. Never really been tired from biking until today.

Very easy recce of the long loop with Andrew and Luke. Basically went over all the paths my course was on, looks good.

C • Wrecky 3

SA Scottish Hill Champs - u16 - 2nd
Quite up for this, even after the long warm up and the rainy weather.
Started quite steadily, as I didn't want to be wrecked for the climb. Up to 2nd by the start of the climb and pushed up the slippery path. Reached the top in first and welcomed the flat across, although I was pretty tired and couldn't run very well, back in 3rd. Lost a lot of time on the descent, really need to work on that. I was relaxed at the bottom as I couldn't imagine catching the then far ahead top two. However along Loch Lomond I overtook second and had a bit of a lead by the climb. He seemed pretty tired.
Another good climb, slowly gaining on Logan until he was about 15s ahead at the top. 3rd was pretty far down so I knew it was either 1st or 2nd, which I was happy enough with. Looks like he relaxed the downhill, because we were similair speeds and I was trying pretty hard to catch him. No chance by the bottom and he beat me by probably 20s or so.
But I'll take that gladly. Got a good chance of being selected for the Europeans in France now (not too sure on the criteria) and confident to get to the JHIs in september. Also exited for Durris Mast on Thursday.

C • Well done dude! 6

Easy on Dumyat with Dad and Alfie
Started at the high car park, over to Dumyat and back. Absolutely shattered but thankfully there was some helpful wind and Alfie was pulling me on nicely.

A good time for a rest, not too tired but I imagine I will be if I do anything today.

Just on my bike up to Kingshill where I ditched it off the path.

Run up to the start of the old Krunce and back down.

Krunce Tempo's
Did the first part at tempo, felt completely knackered but pushed through anyway. Then the first forest loop was a bit slower than tempo, and I got a bit lost in the recently ground up section, but cruised down the hill well rested for the second loop. Did this one hard, and almost died climbing the hill, continued and welcomed the downhill. Did this loop only a tiny bit quicker though, but I guess I was tiring and what counted was the intensity that I put in. Then pretty much jogged the way back, although it was still quite quick.
Feeling good as I pretty much did my PB from last year with hardly any racing today at all. However I really need a good rest before Saturday so I think nothing tomorrow unless I feel suddenly better. At least nothing's hurting.

C • What's on Saturday ? 2

Rolling back down the hill, apart from I stopped to investigate a new path from half way up hillhead road. This nice path led me on into Bieldside which is great, as I often find myself massively diverting on runs back down Bieldside Road and wondering if there was a nicer/quicker way through, which there is. Also stopped at the shop to get a reward for my discovery (basically found £2 in my pocket).

GRAMP SS - Kingshill - Long T - 4.6km - 26:55
Time includes short run to start and back from finish.
You know you've had a good run when your Garmin reckons you had a road run when in actual fact you were orienteering. Just flowed round, everything went right, and bearings were spot on even without my compass. Somehow had little knowledge of many of the control sights so it was challenging yet familiar. Feeling strong on the hills and quite enjoyed it even with the heavy rain. One 30s slip at a very vague area where I'm also pretty sure the control was placed wrongly. Beat Tim by 3s, although I would have liked that to be more. Ah well.
http://grampoc.files.wordpress.com/2013/05/countes... - really should have been quicker

C • Oo fancy name change 5

Warm Down
Just rolling down the hill back home. Feeling quite adventurous, so explored some foreign territories. Firstly cutting through the field down to Foggieton, a good shortcut avoiding the then busy road. Then cut through to Hillhead road through fields. Hit a good path which led me straight to the final house which was lucky. Then cut down to the forest above Murtle Dam. I couldn't believe the wonderful terrain there. Large cliffs/boulders/detail, flowers, a huge amount of wildlife, it was all very perfect, too perfect. Eventually came to a sign saying "Private Property, Keep Out, CCTV in Operation". That was quite a killjoy so I carried on through peoples gardens and along the lake. Eventually I climbed back up to the fields from the lake and back down to the road. I think I could get away with exploring the northern forest more as there is no civilisation there at all. On a nice day it would be heaven. Came home eventually drenched head to toe.

A good tour of countesswells, after climbing the road to the forest. Across and down to foggieton, where the paths were pretty hard to cycle on. Down to bieldside to buy some ice cream and home. Beautiful day, probably 20c again, but somehow cooler on the bike. Managed to work the suspension lock on the climbs, which really helped. Also discovered that you can get some pretty big bunny hops since both feet are clipped in, useful in case a branch blocked the path going downhill.

A decent hilly run up Scolty. Ran up to the saddle, top of Goach, down a very windy mountain bike path, along and up the bike path at the edge of the clearing, top of Goach once more, and back over Scolty. Such a great day, even took my camera as the views were stunning. Pretty tired on the climbs, but nevertheless I managed to run all of them, weirdly the hardest one was a small incline on a track.. Quite a coincidense that it was the same time as my cycle this morning. Anyway, good practice for the weekend, especially wearing the same shoes and running on the same gradients I'm expecting.
https://plus.google.com/u/0/photos/116153892406818...

Steady
Dropped off at culter gym, closed, so just ran from there. Planned to go to athletics but was advised not to as my coaches weren't there. Two climbs to culter mast from south and west, going hard, and then running back trhough multiple forests that were dry as a bone. Began to feel quite sick, maybe from the 20c heat, but probably also hungry.

Short WU

Boc Relay - M40 First Leg - 5.6km - 140m climb - 1st
A bit of fun really. I chose to run with MAROC in M40. Although it wasn't very competitive I chose to run first leg for the experience (really enjoying this leg recently). Quite nervous starting with the Women's premier, suddenly a whole lot of pressure.
Started hesitantly, on purpose, after watching the chaotic start of the women's premier course. A quick check of direction and hurried off full pace, annoyingly (it was necessary). Straight to the track in the clearing and off just before the junction, taking no risks. Easily found but I had an OD on my tail - Andy Simpson. Had checked out number two and I though it would be a massive downhill leg. Turns out it was a re-entrant, and it felt a lot like a hill race along the path. Pretty much saw the control after the junction and ran straight to it.
This next bit was quite nice. Some control picks meant I was under a lot of pressure from Andy who was following. Got them all okay up to 5, but I wish the controls wouldn't beep as I would have opened up a nice lead if Andy wouldn't have heard me. I was all over the place exiting 5, just heading in the general direction of the track. Finally got to it and was battling myself, probably quite comically, on the junction as to what route to take. Waved about a few times and then just chose the high road. Andy followed.
A more relaxed run along the track and dipped in, possibly slightly too early. Andy slipped ahead and I was exiting to 8. Eventually realised my mistake and turned straight down hill to hit number 7!!! perfectly. Here's where I got lucky, Andy had had the same gaffle up to here but he was lost as to where his control was. This gave me time to run off and open a good lead. When I got up the hill to 8, I could finally relax, as I was shattered anyway. A good flow to 9, and began stumbling to 10. Drifted much to far right, although it meant crossing. the re-entrant was easier and less steep.
Made the top of the hill and was confused as too what the control was on: semi open that was larger than the control circle!? It was well hidden too. Running towards 11 and the spectator I was getting nervous looking back as I wasn't running particularly fast. Through the spectator with no announcement, maybe because of my n/c team, and slipped on 13 a bit, searching too early.
Couldn't believe how easy they made 14, literally a yellow control. Couldn't complain and spiked it. However exiting I could see Andy so I sped up to 15, and missed it a bit looking for a water tank or something, it was on a bush. Shattered climbing gently to 16, but thankfully led in by some juniors. Just enough energy to sprint the run in (with no announcement) and tagged John M to carry on the relay.
A good experience, I think 1st leg is my favourite for sure. The more I practice the better prepared I'll be for when the relay matters for something. Hoping to do the Scottish, even though it's the day before my Physics exam. Will just have to see how much revision I'll get done.
Results - http://www.cix.co.uk/~neper/brc13/classe.htm
Routes - (GPS) - Course 18 - http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...

Event: British Orienteering Championships 2013
 

Average wu, didn't feel like I needed it, and poor wd, just no energy.

Boc 2013 - Course 17 - M16A - 7.6km - 240m climb - 1st by 4:35
Although I had had 4 hours of sleep, I was willing to give today my best shot. Managed to focus at the start, although it was rushed. Also, had no idea of a good time so it really was my own race, although I had a target of Harrison and Chin, 4 and 8 minutes ahead respectively.
I started confused, unsure of what route was better to one, as I hadn't experienced the terrain yet. Cut in early and hit the path. Had to check that I hadn't missed it as for some reason the scale was confusing too. Quickly realised I was less than half way to 1, and found that TD3 control easily. 2 looked quite daunting, not technically but a wrong route choice would set me back minutes. Ran down to the track, possibly too quickly, and had to climb all the way up again. Over the ridge and hit the pond, so I was pretty much straight lining. Up the second ridge and gradually down to the re entrant and the control. The control itself was dodgy, either that or the map, as there was certainly an extra bush next to the control. Just a slight miss anyway.
3 looked quite nice, didn't think about it and just ran straight to the left of the open, dipped into the green and found it fine. Out onto the road to 4, not really orienteering at this point, but branched off at the track junction, ticked off two spurs, a crag, and down the slope to the control. Definitely wasted time on 5. For one, round was probably sound, but I thought straight would be great. It wasn't. Completely burnt myself out climbing up all the height I had just lost. Not only that but I let myself be distracted by a DofE group and spent some time running around in the circle. However, I had seen chin and this sped me up to 6.
An easy control, as the massive shrub was visible from miles. Continued to chase chin along the road to 7. Overtook him, he didn't look too competitive at this point (probably lost a lot of time) and he told me Harrison was just a minute ahead. I really pushed along the road to 7, at about 5km pace, and glimpsed Harrison fumbling in the circle. However, did anyone else notice the unmapped powerline half way to 7? Confused me for a bit. I got the pit fine, although it felt like it was too far off the path, and pushed onto 8 where I didn't want to overthink it so ran straight to the road, the junction, and continued the 5km pace. Slowly creeped up behind Harrison and by the time we got to 8, and Charlie Adams had let me passed, I was on his tail. Overtook him exiting to 9 and got there ahead of him.
Pretty thirsty by this point, and couldn't relax from the constant pressure behind me now. Luckily opened my map and saw the drinks point just before 10, an easy control too. Took a quick sip and failed throwing the rest onto myself, as it all went over my shoulder... Through 10 and a poor exit to 11. The track would have been much better, but there was no way of telling then as the branch coverage was marked as runnable. Harrison began to catch me as I went off the path too early (did that a few times today) but then he messed around before the control and I got away.
I was planning 12 for a while, and the straighter route didn't look appealing. Remembered that round was sound for 5 so seeked a round route, and there was a pretty sound one. Instantly regretted it but didn't have the guts to turn around. Pushed it, although I was almost finished, and walked large bits of the bike path up to the start. Got there eventually thinking that Harrison would have gotten away and that I had no hope. Trudged through 12, fumbling around in the gully and up through 13 and the road crossing.
Luckily the traffic was pretty heavy so I had a 5-10s rest. Jogged 14, remembering the final details about the leg exclusion, and sped up to 15 again with no plan. This turned out to cost a lot, as I spent maybe a minute looking too early. Not only because I was tired but again, there was an extra bush not on the map. Eventually found it and was gutted.
Through 16 I caught Matt F and had a bit more motivation. Raced in front of him through 17, 18 and the finish. Completely finished.
I had assumed that I had done badly as the commentator had not read me out. Downloaded and was shocked to be leading by 5 minutes and even more shocked after to have kept that lead, although Daniel would have been right up behind me if he hadn't messed up. Luckily for me it was another case of being cleaner than everyone else, but for the first time this year it looks like my pace was good too, as I won running legs like 4, 6, and just off Daniel at 8. Pleased with my long leg route choice in hindsight, as even with all my walking I got 2nd best split. Probably 80% of splits I was getting top 2 times. Slightly annoyed to have lost motivation after 12, just need to work on that. All Scottish podium, which is great, and I'd say Scottish dominance in all the classes meaning if this were the JHIs we might have won. A great end to half of the season.
Splits - http://www.cix.co.uk/~neper/boc2013/crse17.htm
Routes - (GPS), course 17 http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...

C • Power lines 4

Course 17 - Splits

Putting out controls for dad's event tonight, and then ran the other half of the course. Scolty is great, even in the rain, so really enjoyed it although putting out controls meant stopping frequently. Pushed the second half at race pace, completely clean and running well, although my ankle will need taping tomorrow.

25 mins S+C
5 mins stretching


Not doing anything else today, as I'm still a bit tired and just want to be fresh for the weekend.

Just feel generally knackered from the past few days. Resstt