Training Log Archive: BashmanIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Note
(rest day)
Today included plenty of standing, rushing around, presenting the rings, giving a speech, a ceilidh, busting moves on the dancefloor and eventually some s+c work in the form of handstands. Unfortunately not "real" training.
Monday Dec 30, 2013 #
7 PM
Path/Terrain 23:20 [3] 4.36 km (5:21 / km) +29m 5:10 / km
shoes: Inov-8 X-Talon 212
Recovery
Easy through a flooded St. Andrew's golf course in the dark. Headtorch was a bit dim but was good enough. Basically over to the wedding venue and back past the massive hotel. Feeling surprisingly good.
Easy through a flooded St. Andrew's golf course in the dark. Headtorch was a bit dim but was good enough. Basically over to the wedding venue and back past the massive hotel. Feeling surprisingly good.
Sunday Dec 29, 2013 #
8 AM
Road 2:27:56 [3] 29.37 km (5:02 / km) +261m 4:49 / km
shoes: Inov-8 F-lite 230
Leg 2 of Oleg's chepic, from Queensferry to Kirkaldy
He had done a good 15km already with Nixon so had settled into a good pace. Onto the bridge starting from BK car park, with dad only coming until the end. It seemed to last forever, and it was quite petrifying - one slip and you were easily over the belly-button high fence stopping you from falling a looong way into the water. Sunrise was approaching and the skies were amazing, so a few pictures were taken, without stopping though.
We left dad and continued towards the Fife Coastal Path. eventually we were on it and began a good 25km towards his first big break. Round Inverkeithing, stopping to watch the sunrise to a beautiful day with a few pics. Around Dalgety Bay and onto something very motivational. Scott and Ross, the two in the support car, parked on a bridge over the path with Scott playing Highland Cathedral on bag pipes. It was a great moment and we carried on for a fair few minutes before we couldn't hear the pipes any more. It wasn't surprising that after this, the pace was pretty smooth.
Into Aberdour, quick stop for jelly babies and a drink, and on our way again. We made a bit of an unintentional short cut here but soon found the path once more. Hugging the railway line for the next few km and I was beginning to feel it a bit, at about 18km. Shrugged it off and into Burntisland for a quick bite of a bacon bap and back on the road.
A little bit of confusion here but onto the FCP again heading slowly up the hill to Kinghorn. This was where I was planning to stop but since I felt so good we continued on (also, there wasn't any good cafes). I thought it was only a few km to Kirkaldy but it turned out being at least 6. However, the path was really nice, the weather was incredible, and we pushed on, through a 3:30 marathon for Oleg, into Kirkaldy and boom, over a third done and tucked into two bacon baps. My deed was done for now and it was Scotia's go to support him.
https://www.facebook.com/photo.php?fbid=1020098635...
He had done a good 15km already with Nixon so had settled into a good pace. Onto the bridge starting from BK car park, with dad only coming until the end. It seemed to last forever, and it was quite petrifying - one slip and you were easily over the belly-button high fence stopping you from falling a looong way into the water. Sunrise was approaching and the skies were amazing, so a few pictures were taken, without stopping though.
We left dad and continued towards the Fife Coastal Path. eventually we were on it and began a good 25km towards his first big break. Round Inverkeithing, stopping to watch the sunrise to a beautiful day with a few pics. Around Dalgety Bay and onto something very motivational. Scott and Ross, the two in the support car, parked on a bridge over the path with Scott playing Highland Cathedral on bag pipes. It was a great moment and we carried on for a fair few minutes before we couldn't hear the pipes any more. It wasn't surprising that after this, the pace was pretty smooth.
Into Aberdour, quick stop for jelly babies and a drink, and on our way again. We made a bit of an unintentional short cut here but soon found the path once more. Hugging the railway line for the next few km and I was beginning to feel it a bit, at about 18km. Shrugged it off and into Burntisland for a quick bite of a bacon bap and back on the road.
A little bit of confusion here but onto the FCP again heading slowly up the hill to Kinghorn. This was where I was planning to stop but since I felt so good we continued on (also, there wasn't any good cafes). I thought it was only a few km to Kirkaldy but it turned out being at least 6. However, the path was really nice, the weather was incredible, and we pushed on, through a 3:30 marathon for Oleg, into Kirkaldy and boom, over a third done and tucked into two bacon baps. My deed was done for now and it was Scotia's go to support him.
https://www.facebook.com/photo.php?fbid=1020098635...
7 PM
Path/Terrain 1:05:11 [2] 7.68 km (8:29 / km) +98m 7:58 / km
shoes: Inov-8 X-Talon 212
The day continued on with Murray, Alisdair, Doug, Fiona, Ross, Ed, Nixon and probably more that I've forgotten showing up.
I was in the support car with Ross and then Scott after his leg (with his pipes occasionally playing). Oleg bashed on and the kilometers flew by. By the time the next big stop came, he looked fine digging into fish and chips - then we realised he had done 80km! It got dark and the pace got slower and slower. We thought we had lost the group when we had no signal and they weren't showing up at Crail. Through East Neuk point he didn't even stop because he was feeling good again.
I joined on for the final 8km from Kingsbarns. The pace was easy because he was at 100km. Along the beach for some parts, very draining for him at this stage of the game. Then away and up along a stream, through his last stop and we were on the home straight. Once we were through the ravine he was smelling that lasagna on the finishing line. We could see the lights at the top of St.Andrew's bay golf course so it was back to 5min/km towards the finish. Done! Absolutely chepic. And what's more astounding is that the next day, he only felt "a bit stiff".
Ladies and Gentlemen, my epic brother.
https://www.facebook.com/photo.php?fbid=1015277826...
I was in the support car with Ross and then Scott after his leg (with his pipes occasionally playing). Oleg bashed on and the kilometers flew by. By the time the next big stop came, he looked fine digging into fish and chips - then we realised he had done 80km! It got dark and the pace got slower and slower. We thought we had lost the group when we had no signal and they weren't showing up at Crail. Through East Neuk point he didn't even stop because he was feeling good again.
I joined on for the final 8km from Kingsbarns. The pace was easy because he was at 100km. Along the beach for some parts, very draining for him at this stage of the game. Then away and up along a stream, through his last stop and we were on the home straight. Once we were through the ravine he was smelling that lasagna on the finishing line. We could see the lights at the top of St.Andrew's bay golf course so it was back to 5min/km towards the finish. Done! Absolutely chepic. And what's more astounding is that the next day, he only felt "a bit stiff".
Ladies and Gentlemen, my epic brother.
https://www.facebook.com/photo.php?fbid=1015277826...
Saturday Dec 28, 2013 #
Note
Tomorrow, the day has arrived for Oleg's mega. Planning to start at the Forth Road Bridge and see if I can make 25km to Kinghorn with a week of being ill behind me. You can follow him on this http://maps.opentracking.co.uk/chepelin.cfm (kicks off at 6.30 to 7.00) and sponsor him on here http://uk.virginmoneygiving.com/fundraiser-web/fun.... You can also join him at any point, any company would surely be appreciated.
11 AM
Path/Terrain 31:00 [3] 7.12 km (4:21 / km) +85m 4:07 / km
shoes: Inov-8 F-lite 230
Steady
Down in Edinburgh. Perimeter of the meadows then onto the saddle and back down through the meadows, via the shop to get a tonne of water. Travelling well and feeling a lot better. Couldn't help pushing the pace a lot of the time.
Down in Edinburgh. Perimeter of the meadows then onto the saddle and back down through the meadows, via the shop to get a tonne of water. Travelling well and feeling a lot better. Couldn't help pushing the pace a lot of the time.
Friday Dec 27, 2013 #
11 AM
Path/Terrain 19:50 [3] 3.95 km (5:01 / km) +80m 4:34 / km
shoes: Merrell Mix Master Move
Today I went for a run, and it felt dreadful. Loosened off towards the end but constantly overheating, even in the pouring rain. boohoo
Wednesday Dec 25, 2013 #
Note
(sick) (rest day)
Merry sickmas, no boxing day race for me, ah well
Tuesday Dec 24, 2013 #
Note
(sick)
Nearly there, not sure how keen I'd be training in this weather anyway.
Monday Dec 23, 2013 #
Note
(sick)
Getting there
Sunday Dec 22, 2013 #
Note
(sick)
Feeling a bit better but still probably spending most of the day in bed.
Saturday Dec 21, 2013 #
Note
(sick)
Had a bit of a bad throat in the morning. This got progressively worse until I felt awful in the evening. Temperature of just under 39c so obviously have the flu. I guess it's probably a good time to get it though...
8 AM
Road 22:30 [3] 5.4 km (4:10 / km)
shoes: Inov-8 F-lite 230
Short Steady
Down in Edinburgh for the day with Oleg. Short and sweet two loops around the meadows.
Down in Edinburgh for the day with Oleg. Short and sweet two loops around the meadows.
Friday Dec 20, 2013 #
10 AM
Path/Terrain warm up/down 14:30 3.03 km (4:47 / km) +99m 4:07 / km
ahr:155 max:172 shoes: Inov-8 X-Talon 212
WU
Up to the gate above the car park, feeling good after a days rest.
.
Up to the gate above the car park, feeling good after a days rest.
.
Path/Terrain hills 17:19 2.97 km (5:50 / km) +190m 4:25 / km
ahr:161 max:188 shoes: Inov-8 X-Talon 212
Hills - Set 1 - 30s (30s) 60s (30s) 90s (60s) 120s (60s) then up to the top of scolty (210s)
Set 1, From the gate up the track and then left up the north face of Scolty. Recoveries were walk/jog back down. Started off pretty nicely on the track for the 30s and 60s. But then once the north climb showed up, things got really tough. Almost collapsed on the last one to the top, and had to take a good recovery once there to get my breath back. Easy jog down recovery.
.
Set 1, From the gate up the track and then left up the north face of Scolty. Recoveries were walk/jog back down. Started off pretty nicely on the track for the 30s and 60s. But then once the north climb showed up, things got really tough. Almost collapsed on the last one to the top, and had to take a good recovery once there to get my breath back. Easy jog down recovery.
.
Path/Terrain hills 13:01 1.88 km (6:55 / km) +200m 4:31 / km
ahr:167 max:185 shoes: Inov-8 X-Talon 212
Hills - Set 2 - 150s (60s) 120s (60s) 90s (60s) 60s (30s) 90s to the top
Set 2, basically reverse of set 1 to get that pyramid session in. Slightly easier this time as the longer reps were done at the start and on the less steep sections. Still knackered by the top. Kept trying to keep upright and not bend forward like I usually do.
.
Set 2, basically reverse of set 1 to get that pyramid session in. Slightly easier this time as the longer reps were done at the start and on the less steep sections. Still knackered by the top. Kept trying to keep upright and not bend forward like I usually do.
.
Path/Terrain warm up/down 25:28 5.36 km (4:45 / km) +45m 4:34 / km
ahr:158 max:170 shoes: Inov-8 X-Talon 212
WD
Back down the south side of Scolty, very slowly, then along to the big feld area, through the lovely terrain there to the car park, and back. Great session banked.
Back down the south side of Scolty, very slowly, then along to the big feld area, through the lovely terrain there to the car park, and back. Great session banked.
Thursday Dec 19, 2013 #
Note
(rest day)
Decided not to do intervals today, partly because of a minimal sleep last night, sore throat, but also because it was basically a long tempo session, which won't be doing much for me at the moment since every interval session in the past 7 days has been tempoing. So might go for some terrain intervals tomorrow morning during school, shouldn't be too busy as it's my last day.
Wednesday Dec 18, 2013 #
2 PM
Path/Terrain 46:30 [3] 10.0 km (4:39 / km) +292m 4:03 / km
ahr:139 max:169 shoes: Inov-8 X-Talon 212
Steady
Out from school, wanted to have a longish one before Senior Prom tonight. Along to Scolty feeling good, then up to the car park and up the south climb. No need to walk although it's probably the toughest climb, and got up feeling pretty fresh. So down the north face and began to head towards Goach. Then I checked the time, realised I could catch the bus if I turned around now and also realised that I didn't have much time if I would take the later bus. So back to the car park and back to school with good speed. Did 5 20s strides every 2 minutes or so, and then a 500m loop at the end to notch it up to 10km.
Think my Garmin HRM was definitely faulty today.
Out from school, wanted to have a longish one before Senior Prom tonight. Along to Scolty feeling good, then up to the car park and up the south climb. No need to walk although it's probably the toughest climb, and got up feeling pretty fresh. So down the north face and began to head towards Goach. Then I checked the time, realised I could catch the bus if I turned around now and also realised that I didn't have much time if I would take the later bus. So back to the car park and back to school with good speed. Did 5 20s strides every 2 minutes or so, and then a 500m loop at the end to notch it up to 10km.
Think my Garmin HRM was definitely faulty today.
Tuesday Dec 17, 2013 #
12 PM
Path/Terrain 29:25 6.33 km (4:39 / km) +110m 4:16 / km
ahr:160 max:180 shoes: Inov-8 X-Talon 212
Easy increasing to steady
Just before lunch. Had a nightmare and forgot some shorts so had to nick some from the lost and found. Apart from that, feeling quite good. Again, quite sure my heart rate was not 220 at the start and instead around 160. Lots of tree hopping, good plyo work! Looped about at the end as I had some time. Sore calves on any road bits, pressumably due to yestereday.
Just before lunch. Had a nightmare and forgot some shorts so had to nick some from the lost and found. Apart from that, feeling quite good. Again, quite sure my heart rate was not 220 at the start and instead around 160. Lots of tree hopping, good plyo work! Looped about at the end as I had some time. Sore calves on any road bits, pressumably due to yestereday.
7 PM
S+C/Drills/Plyo/Flex 42:00
shoes: Inov-8 Road-Xtreme 208
17 mins of drills
20 mins of circuits
5 minutes of stretching
Feeling goooood
20 mins of circuits
5 minutes of stretching
Feeling goooood
Monday Dec 16, 2013 #
11 AM
Road 23:03 5.03 km (4:35 / km) +58m 4:20 / km
ahr:146 max:179 shoes: Inov-8 Road-Xtreme 208
Recovery
Small shake out. Had a toilet stop after 2km and felt great after that.
Small shake out. Had a toilet stop after 2km and felt great after that.
6 PM
Road warm up/down 15:18 3.38 km (4:31 / km) +12m 4:26 / km
ahr:159 max:178 shoes: Inov-8 F-lite 230
WU
Long warm up had to be set in order for me to have any chance at the tempo. Few laps of the track and a mile block.
Long warm up had to be set in order for me to have any chance at the tempo. Few laps of the track and a mile block.
S+C/Drills/Plyo/Flex 10:00 [2]
shoes: Inov-8 F-lite 230
Little bit of stretching then jumps:
Two legged jump
Hop skip jump
Hop hop skip jump
Hop hop skip skip jump
Hop hop skip skip jump jump
Happy with these, seem to be not that bad at them.
Two legged jump
Hop skip jump
Hop hop skip jump
Hop hop skip skip jump
Hop hop skip skip jump jump
Happy with these, seem to be not that bad at them.
Road tempo 10:07 3.05 km (3:19 / km) +18m 3:13 / km
ahr:170 max:190 shoes: Inov-8 F-lite 230
AAAC 3km Tempo
5 x 610m pavement blocks with sharp corners
Oh dear, a third hard day in a row. I tried to have a good recovery since it was almost a day and a half since the long run but I was still feeling it in the legs.
Started off fast again and I was instantly breathing heavy. Wouldn't say that my heart rate was quite at 220 as my watch said (~115% max) but it was up high. Ewan stuck on me like glue and then overtook me and it was my turn to do the sticking. Thought he might drop off again after about 3 but he didn't. Very nearly called it a day after 4 but decided to rip my HRM off, as I thought it might be causing trouble, and stuck it out. Got Ewan on the last 200m and had enough strength to give a sprint finish.
Recovered pretty quickly after this, didn't take long at all, but I was still completely depleted, so probably a bit more than tempo pace.
5 x 610m pavement blocks with sharp corners
Oh dear, a third hard day in a row. I tried to have a good recovery since it was almost a day and a half since the long run but I was still feeling it in the legs.
Started off fast again and I was instantly breathing heavy. Wouldn't say that my heart rate was quite at 220 as my watch said (~115% max) but it was up high. Ewan stuck on me like glue and then overtook me and it was my turn to do the sticking. Thought he might drop off again after about 3 but he didn't. Very nearly called it a day after 4 but decided to rip my HRM off, as I thought it might be causing trouble, and stuck it out. Got Ewan on the last 200m and had enough strength to give a sprint finish.
Recovered pretty quickly after this, didn't take long at all, but I was still completely depleted, so probably a bit more than tempo pace.
Road 8:43 1.64 km (5:19 / km) +11m 5:09 / km
ahr:139 max:151
WD - one mile block.
Sunday Dec 15, 2013 #
8 AM
Path/Terrain long 1:36:14 18.67 km (5:09 / km) +534m 4:31 / km
ahr:162 max:192 shoes: Merrell Mix Master Move
Long Hilly
Up early to drive out to upper Deeside. Started with Dad and Alfie from the Burn O'Vat, up to the track that heads across to Cambus where Dad and Alfie left me, up the Valley to the marshes underneath Morven, down the rightward slope, through Redburn and back via the Vat again.
To start off with I was struggling up the hills, but as I warmed up a bit I began to feel great, especially heading up the valley. Stunning views with the sunrise happening behind me. On the top I couldn't find the huge track so had to stop, found it but then took the wrong turn down the slope later on. Had to get the map out and it almost blew away as the winds were gradually climbing through the day. The worst of it was heading down the slope, as they got to around 40mph.
Through some private land, feeling like a real trespasser and then onto Redburn. Cut through the terrain here and hit what I thought to be the wrong track so carried on. Had to stop in the middle of a marsh once more to look at the map. Found the path eventually. Really enjoyed this final bit through the wild forest. The final hill killed me but then I picked up the pace on the final downhill from the top of the Vat to the bottom. Did this is 5:56.
Great run, really enjoyed getting today's training over with so early on. Happy with that pace too. A bit knackered now, and I was considering a 3km fast tempo with jumps tomorrow at AAAC but I'll have to see how I feel tomorrow after today.
Up early to drive out to upper Deeside. Started with Dad and Alfie from the Burn O'Vat, up to the track that heads across to Cambus where Dad and Alfie left me, up the Valley to the marshes underneath Morven, down the rightward slope, through Redburn and back via the Vat again.
To start off with I was struggling up the hills, but as I warmed up a bit I began to feel great, especially heading up the valley. Stunning views with the sunrise happening behind me. On the top I couldn't find the huge track so had to stop, found it but then took the wrong turn down the slope later on. Had to get the map out and it almost blew away as the winds were gradually climbing through the day. The worst of it was heading down the slope, as they got to around 40mph.
Through some private land, feeling like a real trespasser and then onto Redburn. Cut through the terrain here and hit what I thought to be the wrong track so carried on. Had to stop in the middle of a marsh once more to look at the map. Found the path eventually. Really enjoyed this final bit through the wild forest. The final hill killed me but then I picked up the pace on the final downhill from the top of the Vat to the bottom. Did this is 5:56.
Great run, really enjoyed getting today's training over with so early on. Happy with that pace too. A bit knackered now, and I was considering a 3km fast tempo with jumps tomorrow at AAAC but I'll have to see how I feel tomorrow after today.
Saturday Dec 14, 2013 #
10 AM
Road warm up/down 31:17 6.52 km (4:48 / km) +85m 4:30 / km
ahr:155 max:170 shoes: Inov-8 F-lite 230
WU - Quite a good one, I was all ready to start the tempo but realised I forgot the padding for my toe which was hurting a fair amount, so had to jog back and get it. A few drills at the end.
Jog after Tempo up the hill
Jog after Hill Reps to start of next tempo
WD - Another good one. Wind was picking up and it was beginning to rain. Although it was a bit nippy, I still managed not to pussy out and wear a thermal TAM! Heart rate stayed down well but pace was still automatically pretty good after the various speed work.
.
Jog after Tempo up the hill
Jog after Hill Reps to start of next tempo
WD - Another good one. Wind was picking up and it was beginning to rain. Although it was a bit nippy, I still managed not to pussy out and wear a thermal TAM! Heart rate stayed down well but pace was still automatically pretty good after the various speed work.
.
Road tempo 14:43 4.0 km (3:41 / km) +13m 3:37 / km
ahr:166 max:182 shoes: Inov-8 F-lite 230
4km Tempo
On the Railway Line straight into the wind. Quite hard at various points, but otherwise feeling relaxed and running style was good (I think). Very happy at how low my HR kept for the whole time. Much better choice doing this than Parkrun, it would've been a nightmare on the seaside.
.
On the Railway Line straight into the wind. Quite hard at various points, but otherwise feeling relaxed and running style was good (I think). Very happy at how low my HR kept for the whole time. Much better choice doing this than Parkrun, it would've been a nightmare on the seaside.
.
Road hills 10:51 2.07 km (5:15 / km) +90m 4:19 / km
ahr:166 max:183 shoes: Inov-8 F-lite 230
Hills - 2 sets of 4x30s (30s) with jog down plus two downhill strides between the sets.
Feeling really good. Second set was much better than first. Happy with that, graphs are looking great.
.
Feeling really good. Second set was much better than first. Happy with that, graphs are looking great.
.
Road tempo 5:05 1.41 km (3:36 / km) +15m 3:25 / km
ahr:170 max:179 shoes: Inov-8 F-lite 230
Tempo
On Culter House Road. Straight into the wind again although the my direction had changed since the first. Not very nice. But the downhill for the 2nd half helped nicely. Good finish to a good session.
On Culter House Road. Straight into the wind again although the my direction had changed since the first. Not very nice. But the downhill for the 2nd half helped nicely. Good finish to a good session.
6 PM
S+C/Drills/Plyo/Flex 20:00
shoes: Inov-8 Road-Xtreme 208
5 mins of core just to warm up.
Then through my regular strength, with plyo work woven into the recoveries, took 10 mins.
5 mins stretching to finish a good day.
Then through my regular strength, with plyo work woven into the recoveries, took 10 mins.
5 mins stretching to finish a good day.
Friday Dec 13, 2013 #
Note
(rest day)
Been postponing any S+C all day so obviously not motivated enough today. No harm in a full rest day anyway.
Thursday Dec 12, 2013 #
7 AM
S+C/Drills/Plyo/Flex 35:10
shoes: Inov-8 Road-Xtreme 208
Various conditioning with a tiny bit of plyo and stretching to finish
6 PM
Road warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov-8 F-lite 230
WU with group and strides
Road intervals 24:31 [4] 7.2 km (3:24 / km) +120m 3:09 / km
shoes: Inov-8 F-lite 230
AAAC at Seaton - 4x 1.8km, 1 every 10 minutes, with 30m climb
No watch today so it was going to be difficult to judge. Felt really comfortable on the first one, stuck in the pack and finished all together with a good time. Then others went off slightly faster on the 2nd and I found it harder, still finishing with James so quite happy with that. Hit a sort of semi-wall on the 3rd when I got to the hill so knew I was only doing 4 today. Still finishing just behind James. Then had a bit of a second wind on the last one, felt really comfortable although it was a few seconds off average. Finished with James and we both left it at that for the night.
Splits - 6:06.6, 6:07.6, 6:06, 6:12.6
No watch today so it was going to be difficult to judge. Felt really comfortable on the first one, stuck in the pack and finished all together with a good time. Then others went off slightly faster on the 2nd and I found it harder, still finishing with James so quite happy with that. Hit a sort of semi-wall on the 3rd when I got to the hill so knew I was only doing 4 today. Still finishing just behind James. Then had a bit of a second wind on the last one, felt really comfortable although it was a few seconds off average. Finished with James and we both left it at that for the night.
Splits - 6:06.6, 6:07.6, 6:06, 6:12.6
Road warm up/down 4:30 [2] 0.95 km (4:44 / km)
shoes: Inov-8 F-lite 230
WD
Wednesday Dec 11, 2013 #
6 PM
Path/Terrain warm up/down 6:03 1.03 km (5:51 / km) +40m 4:54 / km
ahr:172 max:228 shoes: Inov-8 X-Talon 212
WU
Orienteering 50:15 6.53 km (7:42 / km) +214m 6:37 / km
ahr:168 max:214 shoes: Inov-8 X-Talon 212
Sluie DNC - Long - 5.4km
Finally, first nightO of the year. Started off badly, not enough map contact, and both 1 and 2 were really sloppy. Ran off to 8 after 2 (looks like a 3) but quickly corrected and actually hit 3 alright. Slowed down to 4 and got it ok. Way too far left to 5 but soon spotted. Really happy with the long leg to 6, getting a bit spooky with no one about and the regular monsters and bears.
Fine for the next few, more just running legs, toe was getting a bit sore but hoping to get the nail chopped soon. A few small misses just getting tired at the end and finished a bit exhausted really.
Added challenge was running with my new running headtorch, which isn't really for nightO at this TD. Oh well, completing the course is just a bonus. Think I just pipped BigJon.
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Finally, first nightO of the year. Started off badly, not enough map contact, and both 1 and 2 were really sloppy. Ran off to 8 after 2 (looks like a 3) but quickly corrected and actually hit 3 alright. Slowed down to 4 and got it ok. Way too far left to 5 but soon spotted. Really happy with the long leg to 6, getting a bit spooky with no one about and the regular monsters and bears.
Fine for the next few, more just running legs, toe was getting a bit sore but hoping to get the nail chopped soon. A few small misses just getting tired at the end and finished a bit exhausted really.
Added challenge was running with my new running headtorch, which isn't really for nightO at this TD. Oh well, completing the course is just a bonus. Think I just pipped BigJon.
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Path/Terrain 2:22 0.45 km (5:16 / km)
ahr:145 max:158
WD rolling down the hill.
Tuesday Dec 10, 2013 #
Note
Looking at pictures from Saturday and they all look absolutely awful. I'm completely sitting my hips down. Need to really focus on this during drills and just general running too. No wonder I felt dreadful.
12 PM
Road 24:41 [3] 5.79 km (4:16 / km) +78m 4:00 / km
shoes: Inov-8 F-lite 230
Steady shake out
Started at almost tempo downhill from the north point of the Banchory 3mile loop. Then slowed down thinking about intervals later on. Had a bit of a battle with the hill and back in to school quite comfortable. Went the wrong way at one point too.
Started at almost tempo downhill from the north point of the Banchory 3mile loop. Then slowed down thinking about intervals later on. Had a bit of a battle with the hill and back in to school quite comfortable. Went the wrong way at one point too.
6 PM
Path/Terrain warm up/down 9:20 1.94 km (4:48 / km)
shoes: Inov-8 X-Talon 212
WU
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S+C/Drills/Plyo/Flex warm up/down 2:08 [2] 0.11 km (18:53 / km)
ahr:133 max:148 shoes: Inov-8 X-Talon 212
Further WU
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Path/Terrain intervals 27:24 6.29 km (4:21 / km)
ahr:176 max:192 shoes: Inov-8 X-Talon 212
12x400m, taken as lactate shuttles of 3x(4x400m (190m) )
Me and Wullie decided before the session to mold today's session into something better. So lactate shuttles, although we took the reps probably a bit too hard and the fast recoveries (about 210m) a bit easier to compensate. After 4 sets we had a proper walking recovery, then again after the 8th. Going well, times are slow and pretty inconsistent but the effort was where it should have been so that's all that matters. Did the 2nd last one with all my remaining energy and then had to do the last one on my own as Wullie had a stomach emergency. Died on the last one.
Garmin satellites stopped working half way through but still have HR and splits. Also wasn't quite 400m, more like 390m since Garmin was cutting corners a bit.
1st set - 70 (60) 72 (59) 72 (60) 71 (93)
2nd set - 68 (62) 72 (63) 74 (65) 71 (109)
3rd set - 70 (64) 74 (68) 72 (70) 69
Could have been faster on sets 2 and 3 if recoveries between sets had been longer, rushed them a bit. All recoveries between reps were below 5min/km, all reps under 3:20
Graph looking really good though, playing jump-rope with that key 180bpm line.
Me and Wullie decided before the session to mold today's session into something better. So lactate shuttles, although we took the reps probably a bit too hard and the fast recoveries (about 210m) a bit easier to compensate. After 4 sets we had a proper walking recovery, then again after the 8th. Going well, times are slow and pretty inconsistent but the effort was where it should have been so that's all that matters. Did the 2nd last one with all my remaining energy and then had to do the last one on my own as Wullie had a stomach emergency. Died on the last one.
Garmin satellites stopped working half way through but still have HR and splits. Also wasn't quite 400m, more like 390m since Garmin was cutting corners a bit.
1st set - 70 (60) 72 (59) 72 (60) 71 (93)
2nd set - 68 (62) 72 (63) 74 (65) 71 (109)
3rd set - 70 (64) 74 (68) 72 (70) 69
Could have been faster on sets 2 and 3 if recoveries between sets had been longer, rushed them a bit. All recoveries between reps were below 5min/km, all reps under 3:20
Graph looking really good though, playing jump-rope with that key 180bpm line.
Path/Terrain warm up/down 11:41 3.38 km (3:27 / km)
ahr:138 max:149 shoes: Inov-8 X-Talon 212
WD
Monday Dec 9, 2013 #
10 AM
Path/Terrain 22:53 [3] 4.81 km (4:45 / km) +50m 4:31 / km
shoes: Inov-8 F-lite 230
Recovery
Legs pretty tight to begin with but loosened off as I went. Down to Hill of Banchory and back, meeting a few dead ends and loops on the way. They should have road signs to tell you that you're about to go in a circle.
Legs pretty tight to begin with but loosened off as I went. Down to Hill of Banchory and back, meeting a few dead ends and loops on the way. They should have road signs to tell you that you're about to go in a circle.
S+C/Drills/Plyo/Flex 25:00 [3]
shoes: Inov-8 F-lite 230
Strength+Stretching
9 PM
S+C/Drills/Plyo/Flex 34:00
shoes: Inov-8 Road-Xtreme 208
21 mins of drills, good to get the main session out of the way for this week.
Then stretching after.
Then stretching after.
Sunday Dec 8, 2013 #
7 AM
Path/Terrain long 1:53:46 23.76 km (4:47 / km) +304m 4:30 / km
ahr:158 max:178 shoes: Inov-8 F-lite 230
Long and Steady
With Oleg and friend Chris from North of the bypass round Midlothian. Started in the dark and I was pretty much falling asleep running along the sidewalks. A huge 4km long steady incline then shattered me and I was considering turning around and just heading back to sleep in the car. Gained a bit of motivation and at around 10km I felt good. Then we decided not to make it quite 20miles (thank god) and we instead headed over some pretty nice country roads towards Roslin. Began to rain a bit heavier now but was still enjoying it. Up a steep climb to the castle and Roslin Chapel and onto the railway line back. Just before 20km I completely bonked and every step was just torture. 3km of torture later I experienced some weird bodily fatiguing effects but I perked up a bit on the last km and finished pretty happily. This is the kind of thing I need to do now and again, pushing to the limit.
With Oleg and friend Chris from North of the bypass round Midlothian. Started in the dark and I was pretty much falling asleep running along the sidewalks. A huge 4km long steady incline then shattered me and I was considering turning around and just heading back to sleep in the car. Gained a bit of motivation and at around 10km I felt good. Then we decided not to make it quite 20miles (thank god) and we instead headed over some pretty nice country roads towards Roslin. Began to rain a bit heavier now but was still enjoying it. Up a steep climb to the castle and Roslin Chapel and onto the railway line back. Just before 20km I completely bonked and every step was just torture. 3km of torture later I experienced some weird bodily fatiguing effects but I perked up a bit on the last km and finished pretty happily. This is the kind of thing I need to do now and again, pushing to the limit.
Saturday Dec 7, 2013 #
1 PM
Path/Terrain race 23:18 [5] 6.5 km (3:35 / km) +112m 3:18 / km
shoes: Inov-8 X-Talon 212
East District XC Champs - U17M - 14th/34
Unsure on how well I could do but I was keen for selection into the inter districts. Started off and 100m later that goal was out the door. Felt so heavy and knackered, and by the first hill I was ready to give up. Pushed on feeling so weak and queesy, First lap still a respectable 10th and did the 3km in about 10:15 but then died up the hill, lost a few places and had nothing in me to overtake them on the finishing straight. Blame this on my cold from last week. Not too gutted because it just means I have a free weekend for some real training now rather than inter districts which would kill me.
Unsure on how well I could do but I was keen for selection into the inter districts. Started off and 100m later that goal was out the door. Felt so heavy and knackered, and by the first hill I was ready to give up. Pushed on feeling so weak and queesy, First lap still a respectable 10th and did the 3km in about 10:15 but then died up the hill, lost a few places and had nothing in me to overtake them on the finishing straight. Blame this on my cold from last week. Not too gutted because it just means I have a free weekend for some real training now rather than inter districts which would kill me.
Path/Terrain 27:00 [3] 5.2 km (5:12 / km) +80m 4:49 / km
shoes: Inov-8 X-Talon 212
WU/D
One mile lap, plus run to the ice rink and a few drills.
One mile lap with Alex to WD, dead.
One mile lap, plus run to the ice rink and a few drills.
One mile lap with Alex to WD, dead.
Friday Dec 6, 2013 #
Note
(rest day)
A new race prep that I'm trying out. Will make sure I have an extensive WU tomorrow.
Thursday Dec 5, 2013 #
4 PM
Path/Terrain 1:03:53 12.96 km (4:56 / km) +185m 4:36 / km
ahr:161 max:185 shoes: Inov-8 X-Talon 212
Mixed -- Steady - Tempo - Strides - Steady - Easy
Brilliant. A very weird day, lots of wind overnight knocked down a fair few trees across paths in Corsee so that was fun starting off. 20 mins of heavy snow and freezing temps meant some very icy roads, especially on the road connecting Corsee to the golf course. Amazing running in the wild golf course, so I knocked up the pace a bit. Snowy and all the long grass was frozen so tough running. Did 5x17s strides 1 every minute at the end and then back into Corsee. Tried taking a different route back but a tonne of trees blocked progress so back the same way it was. Using my headtorch now, got lost in a jungle of blown over trees before eventually coming out into Banchory. Back to school and just did a 10 minute easy WD with a friend. She was very slow, and kept stopping to walk, but it probably did good for my legs.
Brilliant. A very weird day, lots of wind overnight knocked down a fair few trees across paths in Corsee so that was fun starting off. 20 mins of heavy snow and freezing temps meant some very icy roads, especially on the road connecting Corsee to the golf course. Amazing running in the wild golf course, so I knocked up the pace a bit. Snowy and all the long grass was frozen so tough running. Did 5x17s strides 1 every minute at the end and then back into Corsee. Tried taking a different route back but a tonne of trees blocked progress so back the same way it was. Using my headtorch now, got lost in a jungle of blown over trees before eventually coming out into Banchory. Back to school and just did a 10 minute easy WD with a friend. She was very slow, and kept stopping to walk, but it probably did good for my legs.
S+C/Drills/Plyo/Flex 20:00 [3]
shoes: Inov-8 Road-X 255
A little bit of strength work. Feeling good.
Wednesday Dec 4, 2013 #
8 PM
S+C/Drills/Plyo/Flex 31:19 [3]
ahr:100 max:159 shoes: Inov-8 Road-Xtreme 208
Started off easy doing some plyo drills, then slightly harder and finished off with some S+C and stretching.
Wore my HRM just to ensure I wasn't getting too high.
Wore my HRM just to ensure I wasn't getting too high.
Tuesday Dec 3, 2013 #
5 PM
S+C/Drills/Plyo/Flex 15:00
Stretching and some posture work.
Feeling better.
Feeling better.
Monday Dec 2, 2013 #
Note
(rest day)
3 rest days lined up, a shake out run with strides on Thursday and East XC Champs on Saturday which I really want to be fit for.
S+C/Drills/Plyo/Flex 15:00 [1]
Rolling, mainly left glute, never been so tight
Sunday Dec 1, 2013 #
10 AM
Path/Terrain hills 13:00 [3] 2.5 km (5:12 / km) +70m 4:34 / km
(sick) shoes: Inov-8 X-Talon 212
Hill technique work, lots to think about now.
11 AM
Path/Terrain long 1:03:00 [3] 11.9 km (5:18 / km) +460m 4:26 / km
(sick) shoes: Inov-8 X-Talon 212
Steady
With the boys from Lyme Park in the Peaks through the Cage, Cockhead, Whaley Hill, along the border to Higher Moor to Bowstonegate and down into Knights Low. We would have gone for longer but we had to be back for lunch. Still ill but held up ok, conversing most of the time. Hills felt good too but very tight calves/glutes from yesterday.
With the boys from Lyme Park in the Peaks through the Cage, Cockhead, Whaley Hill, along the border to Higher Moor to Bowstonegate and down into Knights Low. We would have gone for longer but we had to be back for lunch. Still ill but held up ok, conversing most of the time. Hills felt good too but very tight calves/glutes from yesterday.
6 PM
S+C/Drills/Plyo/Flex 10:00 [3]
Stretching in the airport with Jenny