Training Log Archive: BashmanIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
2 PM
Path/Terrain warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Inov-8 X-Talon 190
Long Drill session as WU and then short WD
Orienteering race 15:37 [5] 4.1 km (3:49 / km) +30m 3:40 / km
shoes: Inov-8 X-Talon 190
Rest Day Sprint - Lossiemouth - Men - 3.9km opt. - 3rd, 37s off Gustaf
I felt pretty terrible before warming up, not ill or anything, just tired. However after a lot of drills I was ready for it. Treated it like a proper race, averted my gaze from the live GPS during Euromeeting so I didn't know much about my course at all.
The start was very fast, running at sub 3 out of the field into the intricate blocks of Lossiemouth. Flowed through 1 and headed towards the safe open park for the long leg to 2. This is when I realised that the best way to navigate was using building shapes. Poor entry into 2, taking a longer route, but I was happy with my exit to 3, a shorter route from what I had planned.
Steadily flowed through the controls, no real time loss, although I had slowed to plan number 7. I decided the best option was to nail it to the open once more and then go from there. Worked pretty well but I had forgotten to plan ahead. Thankfully it was an easy two legs which I spent planning 10.
Just as I punched 9 I decided to go back on myself and once again use the open as a safe attackpoint, figured out a good entry on the way too. Then 11 was my biggest time loss. I lost all capabilities to think and took a much longer route losing 5-10s. Not much but it could add up. Slowed down a bit and made sure I nailed 12 and planned 13.
Here I caught Dad, my 3 minute man. Entering the open quarry I got quite confused to the contrast but soon realised that I had to use the bushes and shingles for the next few legs. I was very happy with 14 because I spotted my exit before I hit 13, hardly anyone else found this narrow path, and then pushed hard to beat all other non-euromeeters, including Gustaf by 7s, BAM!
A bit dazed going to 15 and headed off a few degrees off, quickly corrected though. Wasn't sure what was better to 16 so just picked my hunch and stuck to it. Clean to 17 but then died running on the stones to 18, but I'm sure everyone did. Two last dreadfully tough running legs, happy with my routechoice, running at sub 3/km, and drew first on the run in for the first time this week, with some help from Matt and crew.
Pretty satisfied with this, but need to practice more on sprint maps if I get to EYOC. But I'm confident that if I can recreate something like this, if I get to Eyoc on a well rested pair of legs, that I can do pretty well.
Not sure how hard they were pushing, or how well they did, but I would have drawn with Hector and beat a few british runners, plus a handful of euromeeters if I had been against them. Pretty sure that some of them were saving themselves though.
http://www.scottish6days.com/results/2013/sprint/1...
http://www.scottish6days.routegadget.co.uk/cgi-bin... - GPS, pretty dodgy, at the bottom
I felt pretty terrible before warming up, not ill or anything, just tired. However after a lot of drills I was ready for it. Treated it like a proper race, averted my gaze from the live GPS during Euromeeting so I didn't know much about my course at all.
The start was very fast, running at sub 3 out of the field into the intricate blocks of Lossiemouth. Flowed through 1 and headed towards the safe open park for the long leg to 2. This is when I realised that the best way to navigate was using building shapes. Poor entry into 2, taking a longer route, but I was happy with my exit to 3, a shorter route from what I had planned.
Steadily flowed through the controls, no real time loss, although I had slowed to plan number 7. I decided the best option was to nail it to the open once more and then go from there. Worked pretty well but I had forgotten to plan ahead. Thankfully it was an easy two legs which I spent planning 10.
Just as I punched 9 I decided to go back on myself and once again use the open as a safe attackpoint, figured out a good entry on the way too. Then 11 was my biggest time loss. I lost all capabilities to think and took a much longer route losing 5-10s. Not much but it could add up. Slowed down a bit and made sure I nailed 12 and planned 13.
Here I caught Dad, my 3 minute man. Entering the open quarry I got quite confused to the contrast but soon realised that I had to use the bushes and shingles for the next few legs. I was very happy with 14 because I spotted my exit before I hit 13, hardly anyone else found this narrow path, and then pushed hard to beat all other non-euromeeters, including Gustaf by 7s, BAM!
A bit dazed going to 15 and headed off a few degrees off, quickly corrected though. Wasn't sure what was better to 16 so just picked my hunch and stuck to it. Clean to 17 but then died running on the stones to 18, but I'm sure everyone did. Two last dreadfully tough running legs, happy with my routechoice, running at sub 3/km, and drew first on the run in for the first time this week, with some help from Matt and crew.
Pretty satisfied with this, but need to practice more on sprint maps if I get to EYOC. But I'm confident that if I can recreate something like this, if I get to Eyoc on a well rested pair of legs, that I can do pretty well.
Not sure how hard they were pushing, or how well they did, but I would have drawn with Hector and beat a few british runners, plus a handful of euromeeters if I had been against them. Pretty sure that some of them were saving themselves though.
http://www.scottish6days.com/results/2013/sprint/1...
http://www.scottish6days.routegadget.co.uk/cgi-bin... - GPS, pretty dodgy, at the bottom
Tuesday Jul 30, 2013 #
9 AM
Path/Terrain warm up/down 32:03 [2] 5.81 km (5:31 / km) +12m 5:28 / km
shoes: Inov-8 X-Talon 212
Run to event from the campsite, good WU and a decent WD with Nathan
11 AM
Orienteering race 40:58 [5] 7.86 km (5:13 / km) +37m 5:06 / km
shoes: Inov-8 X-Talon 212
S6D - Day 3 - Culbin - 6.7km - 1st by 2mins
I was not having the best of mornings. Felt pretty ill, didn't take any medicine and just hoped for the best.
After the huge warm up I was ready on the start line with a German Euromeeting runner. We set off in the same direction, and it didn't take long to realise we were heading for the same control. We had a bit of a battle but I pipped in front just as we entered the green and spiked it before him. Hugely motivated, I carried along solo to 2, noticing a cheeky shortcut through the rough open where the white forest made the crossing a lot easier. Overtook my W21L 2 minute girl and carried on pushing down the track. Had this control sorted from a while back and cleanly went up the re entrant to find it.
3 was almost visible from 2, so no problems there. Slightly shaky on 4: Didn't read the map with much detail and I thought I had missed it just as I saw it, -10s maybe. Another easy control to 5, took it really slowly because it was getting denser. Another small slip (20s) on 6 as I dropped to much, seeking the safety of the large open. This carried on to 7 where I had no real plan and just seeked to hit the open, which turns out was very vague. Came too far left but saw it soon enough. (-25s). Wasn't sure what to do with 8, the beach was the shortest option, however I was visualising loose sand and slow running. I decided that everyone would probably take that route so I wouldn't lose out if I did too. It turned out to be grass anyway, and the control was easily hit.
I was worried heading to 9 as there wasn't much to use as an attackpoint, should've gone straight.... Decided to use the slight bend in the path but luckily someone with the same leg as me that I was chasing down led me in. I overtook him to 10 and once again looked for the huge open for security. Ended up aiming off too much and having to slowly trundle along the edge, trying to find unmapped rides and opens on the map. Hit it evenutally but down 30s.
After this I wanted to catch it up, so I really hammered it on to 11 and won by 12s. Forgot to mention that Nathan was my 4 minute man, and although this was a tad hopeful I thought I had seen him heading to 9 earlier on, so he was now my aim. Easy follow the slope to 12 and then I almost suffered for pushing too hard. Headed to 13 in a very random direction with no PDP at all, very lucky to hit it and I learnt my lesson, although from now on it was a matter of running. I could see Nathan ahead so I really pushed the track option. He decided to cut in on the ride to 14 so I challenged him and overtook him by taking the longer track option. We pushed together and caught Matt Felly, but by then Nathan was behind.
North option to 15, don't think it mattered thought, and the north option gave a good entry. Then easy to 16, although I faffed in the circle for 30s, thinking the yellow was green off the map. Two fastest splits on the two last legs, catching up the time and then a hard run in where I couldn't be bothered anymore.
Once again surprised to have won, as I lost a lot from mistakes. Can't complain though, and there's a lot to learn from it. Another EYOC selection race nailed.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
I was not having the best of mornings. Felt pretty ill, didn't take any medicine and just hoped for the best.
After the huge warm up I was ready on the start line with a German Euromeeting runner. We set off in the same direction, and it didn't take long to realise we were heading for the same control. We had a bit of a battle but I pipped in front just as we entered the green and spiked it before him. Hugely motivated, I carried along solo to 2, noticing a cheeky shortcut through the rough open where the white forest made the crossing a lot easier. Overtook my W21L 2 minute girl and carried on pushing down the track. Had this control sorted from a while back and cleanly went up the re entrant to find it.
3 was almost visible from 2, so no problems there. Slightly shaky on 4: Didn't read the map with much detail and I thought I had missed it just as I saw it, -10s maybe. Another easy control to 5, took it really slowly because it was getting denser. Another small slip (20s) on 6 as I dropped to much, seeking the safety of the large open. This carried on to 7 where I had no real plan and just seeked to hit the open, which turns out was very vague. Came too far left but saw it soon enough. (-25s). Wasn't sure what to do with 8, the beach was the shortest option, however I was visualising loose sand and slow running. I decided that everyone would probably take that route so I wouldn't lose out if I did too. It turned out to be grass anyway, and the control was easily hit.
I was worried heading to 9 as there wasn't much to use as an attackpoint, should've gone straight.... Decided to use the slight bend in the path but luckily someone with the same leg as me that I was chasing down led me in. I overtook him to 10 and once again looked for the huge open for security. Ended up aiming off too much and having to slowly trundle along the edge, trying to find unmapped rides and opens on the map. Hit it evenutally but down 30s.
After this I wanted to catch it up, so I really hammered it on to 11 and won by 12s. Forgot to mention that Nathan was my 4 minute man, and although this was a tad hopeful I thought I had seen him heading to 9 earlier on, so he was now my aim. Easy follow the slope to 12 and then I almost suffered for pushing too hard. Headed to 13 in a very random direction with no PDP at all, very lucky to hit it and I learnt my lesson, although from now on it was a matter of running. I could see Nathan ahead so I really pushed the track option. He decided to cut in on the ride to 14 so I challenged him and overtook him by taking the longer track option. We pushed together and caught Matt Felly, but by then Nathan was behind.
North option to 15, don't think it mattered thought, and the north option gave a good entry. Then easy to 16, although I faffed in the circle for 30s, thinking the yellow was green off the map. Two fastest splits on the two last legs, catching up the time and then a hard run in where I couldn't be bothered anymore.
Once again surprised to have won, as I lost a lot from mistakes. Can't complain though, and there's a lot to learn from it. Another EYOC selection race nailed.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
Monday Jul 29, 2013 #
12 PM
Path/Terrain warm up/down 16:00 [2] 3.0 km (5:20 / km) +1m 5:20 / km
shoes: Inov-8 Oroc 280
WU and WD
WU - Got half way to the start only to realise I didn't have my bib... Then got the whole way to the start to realise I didn't have my control descriptions.. The things that working at enquiries before a race does to you... Ah well, today was going to be a good test.
WU - Got half way to the start only to realise I didn't have my bib... Then got the whole way to the start to realise I didn't have my control descriptions.. The things that working at enquiries before a race does to you... Ah well, today was going to be a good test.
Orienteering race 44:37 [5] 8.31 km (5:22 / km) +29m 5:17 / km
shoes: Inov-8 Oroc 280
S6D - Day 2 - Carse - 6.4km - 1st by 3 mins
Slightly unprepared for today, and I think it showed during the course.
I started normally, however even by 1 I was messing up. The kite had fallen and I couldn't see the control, so just stood in the pit for 20s looking around. Sped up after this and spiked a 4s best split to 2. Slightly dodgy route to 3, aiming off too much. Good to 4, best split and catching Daniel. Then had a bit of a nightmare to 5. I kept thinking I was coming right of the control, so was looking left more. Eventually saw the depression on the left of the control, and if I had only looked right I would have seen it.. Instead a minute wasted exploring various depressions.
Matthew Leitch caught me again here (overtook him to 4) and we had a good battle to 6. I pipped in by chance to spike the control, and he missed it, didn't see him after this. 8s best split to 6, clawing towards Daniel's lead. I used the same attackpoint as I did for 3 to 7, quite a good technique to remember. Nothing very interesting happened until 11 where me and Daniel were drawing on the same time. I overtook him and kept this lead until the end.
Slight mistake to 16, ran round it but came back soon enough. I was really struggling to keep up the pacem something that happened every day in the 6 day which makes me wonder if I'm pushing too hard for the first half of any course. It didn't have any devastating effects, apart from making me feel amazingly crap and slow by the end. Something to play with and work on anyway.
Back to the course, loved the area around 17 and really enjoyed the orienteering, despite my knackered feeling. Good splits so I wasn't dropping any time because of speed. Tackled the long leg well but finished pretty scrappy, similarly to yesterday.
A good win, although it didn't count for very much. Another scottish top 3. Lots of pressure for tomorrow as some people had a good rest today and didn't race it too hard.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
Slightly unprepared for today, and I think it showed during the course.
I started normally, however even by 1 I was messing up. The kite had fallen and I couldn't see the control, so just stood in the pit for 20s looking around. Sped up after this and spiked a 4s best split to 2. Slightly dodgy route to 3, aiming off too much. Good to 4, best split and catching Daniel. Then had a bit of a nightmare to 5. I kept thinking I was coming right of the control, so was looking left more. Eventually saw the depression on the left of the control, and if I had only looked right I would have seen it.. Instead a minute wasted exploring various depressions.
Matthew Leitch caught me again here (overtook him to 4) and we had a good battle to 6. I pipped in by chance to spike the control, and he missed it, didn't see him after this. 8s best split to 6, clawing towards Daniel's lead. I used the same attackpoint as I did for 3 to 7, quite a good technique to remember. Nothing very interesting happened until 11 where me and Daniel were drawing on the same time. I overtook him and kept this lead until the end.
Slight mistake to 16, ran round it but came back soon enough. I was really struggling to keep up the pacem something that happened every day in the 6 day which makes me wonder if I'm pushing too hard for the first half of any course. It didn't have any devastating effects, apart from making me feel amazingly crap and slow by the end. Something to play with and work on anyway.
Back to the course, loved the area around 17 and really enjoyed the orienteering, despite my knackered feeling. Good splits so I wasn't dropping any time because of speed. Tackled the long leg well but finished pretty scrappy, similarly to yesterday.
A good win, although it didn't count for very much. Another scottish top 3. Lots of pressure for tomorrow as some people had a good rest today and didn't race it too hard.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
Sunday Jul 28, 2013 #
Event: Scottish 6 Days
12 PM
Path/Terrain warm up/down 11:17 [2] 1.78 km (6:20 / km) +11m 6:09 / km
shoes: Inov-8 X-Talon 190
WU with Oleg in the pouring rain. Feeling extremely fresh, never felt this good since the British, good signs.
Orienteering race 34:23 [5] 6.72 km (5:07 / km) +40m 4:58 / km
shoes: Inov-8 X-Talon 190
S6D - Day 1 - Lossie - 6.1km - 1st by 3.5mins
Felt very prepared for this, the only weakness I was aware of was not being able to read the very intricate detail of Lossie, so I had to simplify everything. Started slightly hesitantly, didn't see the start kite and hesitated for a few seconds just next to the control. Spotted it and shot off, keen to gain the time back. Didn't plan this leg and nailed it straight-ish, just bouncing off the path quite nicely I thought, but it wasn't until Day 3 that I realised I could have just beached it... Slow route choice but still pushing hard to get time back.
On the next few it was just a case of reeling in 1st place, which I did eventually by 4. The splits were good, and I was winning these 1 to 1.5 min legs by a fair few seconds (5 and 6).
A little slip on 7, the control was completely hidden in a depression and round a corner so I stood above it for 10s+ trying to work out why it wasn't there.. but damn, it was... Once again it was time to claw back the wasted time. Ran very well and all the controls up to 14, apart from 9,were best splits. 9 was just a case of route choice again.
Took the conversion from intricate to vague quite happily, 11 12 and 13 were all spiked, 10s 17s and 13s in front of 2nd. 14 was a bugger,and everyone agrees the map was dodgy. Came out of it slightly annoyed and bolted it, possibly too hard, to our hardest control in the green. I had an idea to pace it, and this worked quite well until I hesitated 10m before and ran about for around 30s. Should've been more brave... Finished the course cleanly after that.
I finished quite surprised at my result, also a great result for Scotland, the 6 of us in top 7. EYOC selections going well.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
Felt very prepared for this, the only weakness I was aware of was not being able to read the very intricate detail of Lossie, so I had to simplify everything. Started slightly hesitantly, didn't see the start kite and hesitated for a few seconds just next to the control. Spotted it and shot off, keen to gain the time back. Didn't plan this leg and nailed it straight-ish, just bouncing off the path quite nicely I thought, but it wasn't until Day 3 that I realised I could have just beached it... Slow route choice but still pushing hard to get time back.
On the next few it was just a case of reeling in 1st place, which I did eventually by 4. The splits were good, and I was winning these 1 to 1.5 min legs by a fair few seconds (5 and 6).
A little slip on 7, the control was completely hidden in a depression and round a corner so I stood above it for 10s+ trying to work out why it wasn't there.. but damn, it was... Once again it was time to claw back the wasted time. Ran very well and all the controls up to 14, apart from 9,were best splits. 9 was just a case of route choice again.
Took the conversion from intricate to vague quite happily, 11 12 and 13 were all spiked, 10s 17s and 13s in front of 2nd. 14 was a bugger,and everyone agrees the map was dodgy. Came out of it slightly annoyed and bolted it, possibly too hard, to our hardest control in the green. I had an idea to pace it, and this worked quite well until I hesitated 10m before and ran about for around 30s. Should've been more brave... Finished the course cleanly after that.
I finished quite surprised at my result, also a great result for Scotland, the 6 of us in top 7. EYOC selections going well.
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish6days.routegadget.co.uk/cgi-bin...
Friday Jul 26, 2013 #
10 AM
Orienteering 3:49 [3] 0.66 km (5:47 / km)
Orienteering 3:01 [3] 0.27 km (11:10 / km) +5m 10:11 / km
Thursday Jul 25, 2013 #
10 AM
Road 9:54 [3] 1.36 km (7:17 / km) +20m 6:46 / km
Orienteering 31:56 [3] 4.37 km (7:18 / km) +96m 6:35 / km
Road 6:02 [3] 1.02 km (5:55 / km)
Wednesday Jul 24, 2013 #
10 AM
Road 4:20 [3] 0.64 km (6:46 / km) +19m 5:54 / km
Road 45:44 [3] 6.96 km (6:34 / km) +62m 6:17 / km
Orienteering 6:21 [3] 0.45 km (14:07 / km) +10m 12:42 / km
2 PM
Orienteering 3:11 [3] 0.4 km (7:57 / km)
Road 11:42 [3] 2.03 km (5:46 / km) +10m 5:38 / km
Orienteering 5:31 [3] 0.7 km (7:53 / km) +6m 7:32 / km
Tuesday Jul 23, 2013 #
10 AM
Road 9:08 [3] 1.0 km (9:08 / km) +22m 8:13 / km
Orienteering 39:12 [3] 4.66 km (8:25 / km) +108m 7:33 / km
Orienteering 22:17 [3] 3.07 km (7:16 / km) +61m 6:36 / km
Orienteering 8:55 [3] 0.37 km (24:06 / km)
4 PM
Road 11:03 [3] 1.81 km (6:06 / km) +6m 6:00 / km
Road 8:38 [3] 1.94 km (4:27 / km) +2m 4:26 / km
Orienteering 30:32 [3] 2.69 km (11:21 / km) +39m 10:35 / km
Monday Jul 22, 2013 #
11 AM
Road 2:33 [3] 0.36 km (7:05 / km)
Road 5:56 [3] 1.42 km (4:11 / km) +38m 3:41 / km
Road 36:09 [3] 4.96 km (7:17 / km) +107m 6:35 / km
3 PM
Road 12:49 [3] 2.38 km (5:23 / km) +7m 5:18 / km
Orienteering 3:17 [3] 0.34 km (9:39 / km)
Orienteering 29:26 [3] 4.51 km (6:32 / km) +28m 6:20 / km
Road 5:41 [3] 1.02 km (5:34 / km) +12m 5:16 / km
Sunday Jul 21, 2013 #
7 AM
Road 36:37 [3] 6.97 km (5:15 / km) +36m 5:07 / km
Orienteering 4:23 [3] 0.73 km (6:00 / km)
2 PM
Road 5:58 [3] 0.95 km (6:17 / km) +13m 5:53 / km
Friday Jul 19, 2013 #
1 PM
Path/Terrain 42:46 [3] 8.57 km (4:59 / km) +70m 4:48 / km
shoes: Merrell Mix Master Move
Mixed Effort
Out with Alfie on yet another scorcher along the railway line and river paths. Stopped about 5 times to give him a swim and a few more times to put up with his shenanigans. Glutes still a tad sore but felt a lot better after this run. Wanted to do some speed but decided to leave that for later, although Alfie pushed me into a Tempo for a while along the railway line. Had to fight for 1.5km through a completely overgrown path. All sorts of plants managed to leave their mark on my body but I pulled up my metaphorical sleeves and fought through, although I regret it now.
Out with Alfie on yet another scorcher along the railway line and river paths. Stopped about 5 times to give him a swim and a few more times to put up with his shenanigans. Glutes still a tad sore but felt a lot better after this run. Wanted to do some speed but decided to leave that for later, although Alfie pushed me into a Tempo for a while along the railway line. Had to fight for 1.5km through a completely overgrown path. All sorts of plants managed to leave their mark on my body but I pulled up my metaphorical sleeves and fought through, although I regret it now.
7 PM
Road warm up/down 7:00 [2] 1.95 km (3:35 / km) +41m 3:15 / km
shoes: Inov-8 Road-Xtreme 208
WU/D with the key drills.
Road intervals 12:23 [4] 3.0 km (4:08 / km)
shoes: Inov-8 Road-Xtreme 208
Solo Intervals - 5*(300m on, 300m off).
On the railway line, didn't feel too tired and wanted to remind my legs about speed. So short reps with long recoveries, and didn't want it to be a full session so only did 5. Didn't go full out so quite happy with the splits.
Splits: 59, 59, 56, 57, 56.
On the railway line, didn't feel too tired and wanted to remind my legs about speed. So short reps with long recoveries, and didn't want it to be a full session so only did 5. Didn't go full out so quite happy with the splits.
Splits: 59, 59, 56, 57, 56.
Path/Terrain intervals 6:45 [4] 1.08 km (6:15 / km) +2m 6:12 / km
shoes: Inov-8 Road-Xtreme 208
Sprints - 5 * ~100m, walk back recovery.
On a rocky uneven track. Quite happy with the leg turnover, think I did a 14s on the last one although everything was very vague so it could have been over 15s.
On a rocky uneven track. Quite happy with the leg turnover, think I did a 14s on the last one although everything was very vague so it could have been over 15s.
Thursday Jul 18, 2013 #
Cycling 41:00 [4] 16.3 km (2:31 / km) +80m 2:27 / km
Hardish cycle to Duthie Park and back. Seems harder on the way back every time, not sure why.
Note
Almost 3 hours of updating Duthie Park today. Was thinking of doing intervals after but my glutes were shattered since the morning. Possibly do them tomorrow instead. A few hours on the laptop after cycling home, doing the map.
Wednesday Jul 17, 2013 #
12 PM
S+C/Drills/Plyo/Flex 25:00 [3]
shoes: Inov-8 Road-Xtreme 208
Great set, I was really quite tired by the end.
6 PM
Orienteering 24:30 [3] 3.73 km (6:34 / km) +120m 5:39 / km
shoes: Inov-8 X-Talon 212
Tollohill SS - Long Tech - Map Memory
A good bit of fun, and it was done properly so it was worth heading out to. One bad route choice but otherwise quite clean - didn't even need a map. Actual time was 2130 of running so spent on average 10s on every control (although it felt like less). 10 mins ahead of both Dad and Jack, must be not too bad at this.
A good bit of fun, and it was done properly so it was worth heading out to. One bad route choice but otherwise quite clean - didn't even need a map. Actual time was 2130 of running so spent on average 10s on every control (although it felt like less). 10 mins ahead of both Dad and Jack, must be not too bad at this.
Path/Terrain warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Inov-8 X-Talon 212
Nice WD with my cousin. We ran around meeting dad at various points on the course. At one point he got to tired so I threw in some strength training by carrying him back up the hill on my shoulders, he's not light either.
Tuesday Jul 16, 2013 #
4 PM
Path/Terrain 19:16 [3] 4.1 km (4:42 / km) +50m 4:26 / km
shoes: Merrell Mix Master Move
Short run with Alfie to wear in my new shoes. Merrell Mix Master Move, hopefully will replace my worn down Inov8 Trailrocs. Felt a bit heavy but it was probably just because I was tired. Pushed the first half and the hills.
Monday Jul 15, 2013 #
12 PM
Path/Terrain 40:35 [3] 6.9 km (5:53 / km) +202m 5:08 / km
shoes: Inov-8 TrailRoc 255
Easy/Recovery
With Dad and Alfie in Tyrebagger. Two climbs of Elrick, very tiring in the heat, top was off. Only reasons that the run was intensity 3 was because of the temperature and because my legs were pretty battered from yesterday. Hips and ankles were flying everywhere uncontrollably on the trails and I found myself running with a twisted body many a time. Feeling better at the end than at the beginning. Lots of stretching in the evening.
With Dad and Alfie in Tyrebagger. Two climbs of Elrick, very tiring in the heat, top was off. Only reasons that the run was intensity 3 was because of the temperature and because my legs were pretty battered from yesterday. Hips and ankles were flying everywhere uncontrollably on the trails and I found myself running with a twisted body many a time. Feeling better at the end than at the beginning. Lots of stretching in the evening.
Sunday Jul 14, 2013 #
9 AM
Path/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 TrailRoc 255
Very minimal WU/WD
10 AM
Path/Terrain race 45:32 [5] 12.0 km (3:48 / km) +120m 3:37 / km
shoes: Inov-8 TrailRoc 255
Nethy Explorer 12km - 5th/1st Junior.
I was feeling pretty poor this morning, and this was going to be the longest race I have ever done, but I was still really up for it and really keen to beat Daniel. Started off a bit quickly in the front, but then James Ewan and another runner overtook me and I was running with Daniel. Kept the pace rather brisk and Daniel began to drop back. Once we hit the trails he dropped back even more and I began to wonder what he was thinking of doing.
I really began to slow under the baking sun and I thought I would surely be caught. A very tactical runner got me and made me feel crap. Hit the road at 5.5km and suddenly everything brightened up. I felt much better and pushed the pace back to respectable. Kept checking behind and Daniel remained a minute behind until the end of the race. Lots of motivational support from Andrew armed with camera, plus marshalls and some cyclists I used as pacers. Finished with a very happy sprint feeling awesome.
Splits (0-5.5km mostly trails, 5.5-10.3km road, and then mostly trail again, hills varied)
KMs - 3:28, 39, 42, 51, 53 (dying), 4:08, 3:47, 4:01, 3:52, 45, 52, 29 - some very weird splits.
3KMs - 10:49, 11:53, 11:42, 11:08
5kms - 18:33, 19:36
Halves - 22:42, 22:50 --- very happy with those two.
.
Considering that this was after a hard week, in baking heat, on trails and with hills, I think the 38:09 10km time is quite respectable. Very sure now that I can do around the 35 minute mark in good conditions.
I was feeling pretty poor this morning, and this was going to be the longest race I have ever done, but I was still really up for it and really keen to beat Daniel. Started off a bit quickly in the front, but then James Ewan and another runner overtook me and I was running with Daniel. Kept the pace rather brisk and Daniel began to drop back. Once we hit the trails he dropped back even more and I began to wonder what he was thinking of doing.
I really began to slow under the baking sun and I thought I would surely be caught. A very tactical runner got me and made me feel crap. Hit the road at 5.5km and suddenly everything brightened up. I felt much better and pushed the pace back to respectable. Kept checking behind and Daniel remained a minute behind until the end of the race. Lots of motivational support from Andrew armed with camera, plus marshalls and some cyclists I used as pacers. Finished with a very happy sprint feeling awesome.
Splits (0-5.5km mostly trails, 5.5-10.3km road, and then mostly trail again, hills varied)
KMs - 3:28, 39, 42, 51, 53 (dying), 4:08, 3:47, 4:01, 3:52, 45, 52, 29 - some very weird splits.
3KMs - 10:49, 11:53, 11:42, 11:08
5kms - 18:33, 19:36
Halves - 22:42, 22:50 --- very happy with those two.
.
Considering that this was after a hard week, in baking heat, on trails and with hills, I think the 38:09 10km time is quite respectable. Very sure now that I can do around the 35 minute mark in good conditions.
Saturday Jul 13, 2013 #
11 AM
Cycling 1:20:00 [3] 22.0 km (3:38 / km) +100m 3:33 / km
Cycling to and from Aviemore, easy day before the race.
Friday Jul 12, 2013 #
10 AM
Cycling 31:00 [4] 5.1 km (6:05 / km) +315m 4:39 / km
Cycle up to the bottom station of Cairngorm, no downhill whatsoever.
11 AM
Path/Terrain 1:10:00 [3] 10.4 km (6:44 / km) +830m 4:49 / km
shoes: Inov-8 X-Talon 212
Cairngorm/Northern Corries
With Daniel and Andrew. Pretty tired after that long cycle up. Set off towards the westermost Corrie. Steadily climbing and not walking much at all, just gently jogging a lot. Stopped in a patch of snow and just experienced some strange temp. changes upon touching. Evenutally continued up to the top ridge and we hugged the cliff all the way to cairngorm, with a food stop on the way. A few pics at the top and then down to the top station. Here we waited 10 minutes for the furnicular and we raced it down to the bottom. Initially down rocky heathery ski slopes but for the second km it was on tracks. So 2km in about 7:20 with 450m of descent. Could see the people on the train cheering us and we got a lot of congrats at the bottom. Daniel thrashed it and I pipped in front as it was slowing down going into the station. Great fun.
With Daniel and Andrew. Pretty tired after that long cycle up. Set off towards the westermost Corrie. Steadily climbing and not walking much at all, just gently jogging a lot. Stopped in a patch of snow and just experienced some strange temp. changes upon touching. Evenutally continued up to the top ridge and we hugged the cliff all the way to cairngorm, with a food stop on the way. A few pics at the top and then down to the top station. Here we waited 10 minutes for the furnicular and we raced it down to the bottom. Initially down rocky heathery ski slopes but for the second km it was on tracks. So 2km in about 7:20 with 450m of descent. Could see the people on the train cheering us and we got a lot of congrats at the bottom. Daniel thrashed it and I pipped in front as it was slowing down going into the station. Great fun.
1 PM
Cycling 8:00 [2] 5.1 km (1:34 / km)
Rolling back down the hill to the hostel with no climb whatsoever.
Thursday Jul 11, 2013 #
10 AM
Cycling 59:00 [3] 18.1 km (3:16 / km) +136m 3:08 / km
Cycle to Feshie Bridge on trails, hard at times, for an easy day of jumping/swimming. Good fun.
2 PM
Cycling 28:02 [3] 10.74 km (2:37 / km) +60m 2:32 / km
Along roads easy to Tescos in Aviemore.
3 PM
Cycling 34:08 [3] 10.09 km (3:23 / km) +140m 3:10 / km
Awfully hard back up to the hostel with some heavy shopping.
11 PM
Cycling 14:50 [3] 5.34 km (2:47 / km) +15m 2:44 / km
Tough banter cycle in the dark without lights before a night swim.
Wednesday Jul 10, 2013 #
10 AM
Path/Terrain long 4:50:00 [5] 33.0 km (8:47 / km) +1732m 6:58 / km
shoes: Inov-8 TrailRoc 255
Long - Lairig Ghru and Braeriach ridge
Finally my dream run come true. We were very lucky to have been given permission to start at Rothiemarcus lodge, so a cycle to and from would not be involved.
We started along the Ghru very easily, knowing of what we had to climb ahead. The pace was reasonably good and soon we were at the pools of Dee, nothing too special. Relaxed on the downhill towards the Corror bothy at a very steady pace, too fast looking back at it now. Went over my ankle at one point which was very painful until I dipped my foot in a stream which soothed it down quite well. Came to the Corror bothy to witness a rockfall from Devil's Point, a warning for what lay ahead?
We then had to most painful climb ever to do. 1.5km and around 350m climb up to the Devil's Point. Walked almost all of it, there was no point in rushing. Re filled my camelback on a stream half way up, apparently the cleanest water we'll ever drink. Had a good stop at the top with stunning views, a bit of lunch and we were off to Cairn Toul very slowly.
The climb up took absolutely ages, and it was very harsh (bouldery). Forgot to say it was well over 20c for the whole run, and it felt about 30 in the sun. Water was going fast and I was looking forward to refilling again at the wells of dee.
Anyway, got to Cairn Toul eventually, behind a very energetic Daniel and Alex but ahead of Tam and Andrew (and Nick). This pattern continued throughout. Hit Cairn Toul and collapsed behind the cairn. We were off again down the hill soon, which was harder than climbing. Up and over Angle's Peak rather un-noticeably.
Soon we were heading towards the wells. I was out of food and scrounging off of other peoples supplies. A very pleasant run through moss meadows to the wells. Whilst we were filling up I noticed a moving blur in the distance. Thought I was having a heat stroke but we quickly realised it was a massive herd of wild reindeer, fantastic. Ran towards them and spent a few minutes taking pictures and petting them. On towards the mighty Braeriach, third highest in Britain and my long-awaited dream top.
It wasn't anything special though and after a few pictures we were off again. A long painful steep and ankle twisting descent followed down to the Ghru, and it took forever. On many occasions I was so tired that I just found myself staring into the distance without moving. Eventually made it back after a very hard pushed final km with Tam leading. Quite burnt at the end with some very impressive tan lines. Job well done.
Quite a survival experience really, apparently the equivalent of running a flat 50km run. It taught me a lot whilst having fun with the lads. Definitely know what to expect for next time. Anyway, Britains 3rd, 4th, 5th highest and Devil's Peak bagged.
Finally my dream run come true. We were very lucky to have been given permission to start at Rothiemarcus lodge, so a cycle to and from would not be involved.
We started along the Ghru very easily, knowing of what we had to climb ahead. The pace was reasonably good and soon we were at the pools of Dee, nothing too special. Relaxed on the downhill towards the Corror bothy at a very steady pace, too fast looking back at it now. Went over my ankle at one point which was very painful until I dipped my foot in a stream which soothed it down quite well. Came to the Corror bothy to witness a rockfall from Devil's Point, a warning for what lay ahead?
We then had to most painful climb ever to do. 1.5km and around 350m climb up to the Devil's Point. Walked almost all of it, there was no point in rushing. Re filled my camelback on a stream half way up, apparently the cleanest water we'll ever drink. Had a good stop at the top with stunning views, a bit of lunch and we were off to Cairn Toul very slowly.
The climb up took absolutely ages, and it was very harsh (bouldery). Forgot to say it was well over 20c for the whole run, and it felt about 30 in the sun. Water was going fast and I was looking forward to refilling again at the wells of dee.
Anyway, got to Cairn Toul eventually, behind a very energetic Daniel and Alex but ahead of Tam and Andrew (and Nick). This pattern continued throughout. Hit Cairn Toul and collapsed behind the cairn. We were off again down the hill soon, which was harder than climbing. Up and over Angle's Peak rather un-noticeably.
Soon we were heading towards the wells. I was out of food and scrounging off of other peoples supplies. A very pleasant run through moss meadows to the wells. Whilst we were filling up I noticed a moving blur in the distance. Thought I was having a heat stroke but we quickly realised it was a massive herd of wild reindeer, fantastic. Ran towards them and spent a few minutes taking pictures and petting them. On towards the mighty Braeriach, third highest in Britain and my long-awaited dream top.
It wasn't anything special though and after a few pictures we were off again. A long painful steep and ankle twisting descent followed down to the Ghru, and it took forever. On many occasions I was so tired that I just found myself staring into the distance without moving. Eventually made it back after a very hard pushed final km with Tam leading. Quite burnt at the end with some very impressive tan lines. Job well done.
Quite a survival experience really, apparently the equivalent of running a flat 50km run. It taught me a lot whilst having fun with the lads. Definitely know what to expect for next time. Anyway, Britains 3rd, 4th, 5th highest and Devil's Peak bagged.
Tuesday Jul 9, 2013 #
11 AM
Path/Terrain long 1:37:19 [3] 16.1 km (6:03 / km) +736m 4:55 / km
shoes: Inov-8 TrailRoc 255
Meall a' Bhuachaille Ridge
Arrived at Cairngorm Youth Hostel and set off for this loop straight away. Plenty of chatting on the way to the end along the tracks. Began to struggle on the main climb up because it was such a hot day, but still stuck with Daniel. Made the top and began to run the ridge over every top. At one point I bashed my shin and all I could see was a white spot where the skin was broken. Everyone was convinced it was my bone but I'm still doubtful. In any case it bled and hurt for the rest of the run. Running from the summit down to the green lochan was sore but the views were amazing and it was very enjoyable even on such a scorching day. Pushed the last few km in a good pace.
Arrived at Cairngorm Youth Hostel and set off for this loop straight away. Plenty of chatting on the way to the end along the tracks. Began to struggle on the main climb up because it was such a hot day, but still stuck with Daniel. Made the top and began to run the ridge over every top. At one point I bashed my shin and all I could see was a white spot where the skin was broken. Everyone was convinced it was my bone but I'm still doubtful. In any case it bled and hurt for the rest of the run. Running from the summit down to the green lochan was sore but the views were amazing and it was very enjoyable even on such a scorching day. Pushed the last few km in a good pace.
4 PM
Cycling 36:26 [2] 9.02 km (4:02 / km) +41m 3:57 / km
Easy around the trails just having fun.
9 PM
Cycling 16:40 [3] 5.98 km (2:47 / km)
An effort in the evening round the loch.
Monday Jul 8, 2013 #
9 AM
Path/Terrain 28:03 [3] 4.79 km (5:51 / km) +125m 5:11 / km
shoes: Inov-8 TrailRoc 255
Easy
Ran round the hill above the school with Jakob before our flight. Dead.
Ran round the hill above the school with Jakob before our flight. Dead.
Sunday Jul 7, 2013 #
9 AM
Path/Terrain race 30:35 [5] 5.45 km (5:37 / km) +335m 4:18 / km
shoes: Inov-8 X-Talon 190
WMRA International Youth Cup.
After a good WU I was feeling... well awful. Standing on the start line I just felt sick before we had even started. The start was very sudden withouth a count down. This just caused everyone to sprint off in shock like rabbits, and it didn't help with my sickness. By the top of the first lap I was already dead under the heat. Took the downhill easier and prepared to battle the second climb. Much happier with this one. Overtook 10+ people including Logan, Jakob was gone. Took a good gulp at the top and immediately regretted it. One Italian tried to overtake but then apparently got a stitch and fell back behind me thankfully. Logan took me as expected, plus a Russian, but not because I was slow but because I had an agonisingly sore stitch. Didn't think I would finish but I did and collapsed in a heap on the ground. Enjoyed it but it's not for me when the temperature is up in the 30s.
After a good WU I was feeling... well awful. Standing on the start line I just felt sick before we had even started. The start was very sudden withouth a count down. This just caused everyone to sprint off in shock like rabbits, and it didn't help with my sickness. By the top of the first lap I was already dead under the heat. Took the downhill easier and prepared to battle the second climb. Much happier with this one. Overtook 10+ people including Logan, Jakob was gone. Took a good gulp at the top and immediately regretted it. One Italian tried to overtake but then apparently got a stitch and fell back behind me thankfully. Logan took me as expected, plus a Russian, but not because I was slow but because I had an agonisingly sore stitch. Didn't think I would finish but I did and collapsed in a heap on the ground. Enjoyed it but it's not for me when the temperature is up in the 30s.
Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
WU with Drills, couldn't be bothered with warming down.
5 PM
Road 6:00 [3] 1.6 km (3:45 / km) +50m 3:15 / km
During the afternoon a huge rainstorm came by. We were stuck on the other side of town when it completely chucked it down and lightning began striking houses next to us. Sprinted up the hill back to the school, and I felt better than previously in my race. Temperature definitely makes a huge difference.
Saturday Jul 6, 2013 #
Path/Terrain 30:00 [3] 4.0 km (7:30 / km) +120m 6:31 / km
shoes: Inov-8 X-Talon 212
Recce
Walked/ran the girls lap. The rest did the whole large lap but I wasnt keen on climbing another 100m. Feeling quite good in the shade. Ran a few f the downhills at a harder pace.
Walked/ran the girls lap. The rest did the whole large lap but I wasnt keen on climbing another 100m. Feeling quite good in the shade. Ran a few f the downhills at a harder pace.
Friday Jul 5, 2013 #
Road 22:20 [2] 3.9 km (5:44 / km) +100m 5:05 / km
shoes: Inov-8 Road-X 255
Easy
Short but steep run with Logan and Jacob in Gap. Must have been 30+ in the sun but it is good to be in France. Best Ive felt all season, even in the heat. Looking forward to Sunday but not too sure what to expect with so many tanks racing too who are used to heat. Top 50% is the goal.
Short but steep run with Logan and Jacob in Gap. Must have been 30+ in the sun but it is good to be in France. Best Ive felt all season, even in the heat. Looking forward to Sunday but not too sure what to expect with so many tanks racing too who are used to heat. Top 50% is the goal.
Thursday Jul 4, 2013 #
Note
(rest day)
Another one to let the massage aches disappear. Feeling pretty fresh otherwise. Travelling down to glasgow after my last day of school and packing. Nice and early tomorrow morning I'll be on my way to the french alps. Possibly having a run tomorrow pm.
Wednesday Jul 3, 2013 #
Note
(rest day)
The sports massage was fantastic. Made sure it wasn't too painful but I had many knots and tightness in my calves, hips and back so it was still quite sore. Been advised to not run tomorrow and roll instead, and then generally keep it easy till sunday, which was the plan in the first place. Soreness should go by friday apparently but be quite noticible tomorrow.
Tuesday Jul 2, 2013 #
7 PM
Path/Terrain race 24:47 [4] 5.72 km (4:20 / km) +225m 3:37 / km
shoes: Inov-8 X-Talon 212
Krunce - 2nd, 1 min behind John Rocke
I was feeling very fresh before the race, and slightly gutted that I was holding myself back because I felt like I could challenge John for the win. I had a goal to not push it and feel comfortable the whole time, and that got me into 2nd, so I was doing something right.
Started very easily, but running fast. This weird sensation carried on over the top of Elrick and I just felt weightless. The pace was fast but I didn't plan on slowing because I felt pretty epic. Down the long decent a few seconds behind John and ahead of second. Could have easily pushed and caught him but I hung back quite comfortably. Jumped the stream instead of using the bridge and that's when I realised I was a bit knackered, just climbing up the stream's bank. Here I held back a bit and allowed John to slip away. Took the uphill to the finish quite easy and literally jogged through the end of the first lap.
Continued going easy up Elrick the second time. Feeling a bit heavy but looking forward to the decent to rest a bit. No one was pushing me from behind so I set myself the goal to keep my place. Continued steadily down the hill and then on the climb back up I was running at walking pace keeping things very easy. Walked through the finish line without a sign of danger from behind. Hardly needed to recover after that.
Things to bare in mind for next Sunday. Shouldn't speed off at the start even if it feels fine because it'll kick in later. Short cuts are good. It's useful to stick with someone, as today I felt pretty lonely for the second lap. Also, I got a new PB for the course beating last years time by a wee bit. Good to know because I could have probably pushed almost a minute quicker today. Quite motivating because I hardly felt tired at all afterwards. Massage tomorrow, which I'll make sure won't be devastating for my legs, and then some very nice and easy days until Sunday.
I was feeling very fresh before the race, and slightly gutted that I was holding myself back because I felt like I could challenge John for the win. I had a goal to not push it and feel comfortable the whole time, and that got me into 2nd, so I was doing something right.
Started very easily, but running fast. This weird sensation carried on over the top of Elrick and I just felt weightless. The pace was fast but I didn't plan on slowing because I felt pretty epic. Down the long decent a few seconds behind John and ahead of second. Could have easily pushed and caught him but I hung back quite comfortably. Jumped the stream instead of using the bridge and that's when I realised I was a bit knackered, just climbing up the stream's bank. Here I held back a bit and allowed John to slip away. Took the uphill to the finish quite easy and literally jogged through the end of the first lap.
Continued going easy up Elrick the second time. Feeling a bit heavy but looking forward to the decent to rest a bit. No one was pushing me from behind so I set myself the goal to keep my place. Continued steadily down the hill and then on the climb back up I was running at walking pace keeping things very easy. Walked through the finish line without a sign of danger from behind. Hardly needed to recover after that.
Things to bare in mind for next Sunday. Shouldn't speed off at the start even if it feels fine because it'll kick in later. Short cuts are good. It's useful to stick with someone, as today I felt pretty lonely for the second lap. Also, I got a new PB for the course beating last years time by a wee bit. Good to know because I could have probably pushed almost a minute quicker today. Quite motivating because I hardly felt tired at all afterwards. Massage tomorrow, which I'll make sure won't be devastating for my legs, and then some very nice and easy days until Sunday.
Path/Terrain warm up/down 16:00 [2] 2.8 km (5:43 / km) +35m 5:23 / km
shoes: Inov-8 X-Talon 212
Alright WU, didn't really need it and great WD with Wullie
Monday Jul 1, 2013 #
Note
(rest day)
Everything feeling better now, probably will do the Krunce. Booked a massage for wednesday too which I'm hoping will help for the recovery/warm up. Kit arrived too and I'm getting exited.