Training Log Archive: BashmanIn the 31 days ending Jan 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
Note
(rest day)
Deserved I think
Thursday Jan 30, 2014 #
8 AM
Road 25:30 [3] 5.67 km (4:30 / km) +63m 4:16 / km
shoes: Inov-8 Road-Xtreme 208
25min Easy
Quite stiff this morning, knees were sore to start off with and calves were all tight probably because of all the road pounding recently. Out along the Railway Line to Cults Library, up to the first level of Cults and back along that road. Loosened off well and happy that I had a good shake out before this evening.
Quite stiff this morning, knees were sore to start off with and calves were all tight probably because of all the road pounding recently. Out along the Railway Line to Cults Library, up to the first level of Cults and back along that road. Loosened off well and happy that I had a good shake out before this evening.
S+C/Drills/Plyo/Flex 18:40 1.94 km (9:38 / km) +25m 9:03 / km
shoes: Inov-8 Road-Xtreme 208
15 mins of Drills, starting from easy, gradually getting harder.
3 Strides and home.
3 Strides and home.
6 PM
Road warm up/down 5:28 [2] 1.15 km (4:44 / km)
shoes: Inov-8 F-lite 230
WU
Regular loop and then one whole stride before we had to start. Legs not feeling too up for it....
Regular loop and then one whole stride before we had to start. Legs not feeling too up for it....
Road intervals 9:32 [5] 2.85 km (3:21 / km) +140m 2:41 / km
shoes: Inov-8 F-lite 230
AAAC @ Seaton - 8 x 360m hills, 17m climb, 1 every 4 mins.
From the first rep I could feel that it was going to be tough. Andrew was flying today, usually I can keep ahead but he led every rep. And I wasn't running slower either. Anyway, his unusual power was welcome today because I just about managed to stick in nicely behind him for all the reps. By about 3, I was feeling a bit sick from eating too recently and it was just torture after that.
74, 71, 72, 71, 71, 71, 71, and I'll call that last one 70...( .6 )
Great consistency considering I wasn't looking at my watch until the split time came up. Today's average was 71.5 seconds (although my timing was probably quite poor). Comparing this to 74.6 at the end of November (where the first 5 splits were 76) gives a second sign of improvement this week! Great.
From the first rep I could feel that it was going to be tough. Andrew was flying today, usually I can keep ahead but he led every rep. And I wasn't running slower either. Anyway, his unusual power was welcome today because I just about managed to stick in nicely behind him for all the reps. By about 3, I was feeling a bit sick from eating too recently and it was just torture after that.
74, 71, 72, 71, 71, 71, 71, and I'll call that last one 70...( .6 )
Great consistency considering I wasn't looking at my watch until the split time came up. Today's average was 71.5 seconds (although my timing was probably quite poor). Comparing this to 74.6 at the end of November (where the first 5 splits were 76) gives a second sign of improvement this week! Great.
Road warm up/down 22:28 [2] 2.85 km (7:54 / km)
shoes: Inov-8 F-lite 230
Recoveries.
Road warm up/down 8:58 [2] 1.8 km (4:59 / km) +21m 4:42 / km
shoes: Inov-8 F-lite 230
WD loop
Tempted to make this hefty and break 100km again but refrained and I'm happy I did so. Rest day coming up.
Tempted to make this hefty and break 100km again but refrained and I'm happy I did so. Rest day coming up.
Wednesday Jan 29, 2014 #
Note
Been shattered for the rest of the day, I'll have to cut things down after tomorrow I think..
11 AM
Path/Terrain long 1:02:49 [3] 12.25 km (5:08 / km) +207m 4:44 / km
shoes: Merrell Mix Master Move
Steady Longish
Took my time to get out the house. Everything was soaked and the weather wasn't great so tried to make the route as interesting as possible. And since Alfie was with me, I had to keep off concrete as much as possible (I think he hates it). So up through the trails to Bieldside, through to Foggieton and basically ran round the bottom perimeter to the east end. Then regular route to the north west car park, and up through a field to Kingshill. Basically a semi circle on paths around the southern field to get to the road home without going through the marshes which would be a lake today. Then back down Hillhead Road home. Alfie slowing me down on the faster paths, but he was ahead when they got technical. Only annoyed me when he stopped to smell and on the last few km where he can't break 4:30 downhill.
Took my time to get out the house. Everything was soaked and the weather wasn't great so tried to make the route as interesting as possible. And since Alfie was with me, I had to keep off concrete as much as possible (I think he hates it). So up through the trails to Bieldside, through to Foggieton and basically ran round the bottom perimeter to the east end. Then regular route to the north west car park, and up through a field to Kingshill. Basically a semi circle on paths around the southern field to get to the road home without going through the marshes which would be a lake today. Then back down Hillhead Road home. Alfie slowing me down on the faster paths, but he was ahead when they got technical. Only annoyed me when he stopped to smell and on the last few km where he can't break 4:30 downhill.
12 PM
Road intervals 10:22 2.07 km (5:00 / km) +20m 4:46 / km
shoes: Merrell Mix Master Move
6 x 120m sprints + WD
Same as Monday on the Railway Line but I'm pretty sure they were more like 120m. First three were half tempo/ half explosive sprint and the last three were almost all out. Last one in something like 17, not the right shoes for it. Alfie kept up well, couldn't drop him, although just minutes ago he refused to run faster than 4:30... WD back after.
Same as Monday on the Railway Line but I'm pretty sure they were more like 120m. First three were half tempo/ half explosive sprint and the last three were almost all out. Last one in something like 17, not the right shoes for it. Alfie kept up well, couldn't drop him, although just minutes ago he refused to run faster than 4:30... WD back after.
Tuesday Jan 28, 2014 #
8 AM
Path/Terrain 27:51 5.87 km (4:45 / km) +71m 4:28 / km
shoes: Merrell Mix Master Move
Shake out
Finally got out of bed, study leave for the next few weeks so there's not going to be anything earlier than 8.. Down to the river which had flooded the path, so I ran along the embankment (pretty rough -> slow) to a point where I climbed across a tree which had fallen across the stream. Through the fields to Maryculter and back along the railway line. Rain started at pretty much 9 on the dot as forcasted so the last 2km were lots of fun. Feeling great by the end, monster session later on I think.
.
Finally got out of bed, study leave for the next few weeks so there's not going to be anything earlier than 8.. Down to the river which had flooded the path, so I ran along the embankment (pretty rough -> slow) to a point where I climbed across a tree which had fallen across the stream. Through the fields to Maryculter and back along the railway line. Rain started at pretty much 9 on the dot as forcasted so the last 2km were lots of fun. Feeling great by the end, monster session later on I think.
.
4 PM
Road warm up/down 11:44 [2] 2.5 km (4:42 / km) +76m 4:05 / km
shoes: Inov-8 X-Talon 212
WU
After my chemistry prelim. When I got home we got a call saying that we sat the wrong paper so going to have to resit... grr.... But anyway, slight drained, set off in a break in today's huge rainfall up to Scolty car park. Little bit fast with the climb for a WU, ever since my toe got better I have been steadily running too fast..
.
After my chemistry prelim. When I got home we got a call saying that we sat the wrong paper so going to have to resit... grr.... But anyway, slight drained, set off in a break in today's huge rainfall up to Scolty car park. Little bit fast with the climb for a WU, ever since my toe got better I have been steadily running too fast..
.
Path/Terrain tempo 19:54 [4] 5.01 km (3:58 / km) +150m 3:27 / km
shoes: Inov-8 X-Talon 212
5km Tempo
Absolutely brilliant. Arrived at the car park and a new gate was up for forest works along the start of my tempo route warning everyone to go away... Nahh... I wasn't in the mood to change my plan.
Set off down the path comfortably, got to the track and I could see the lights of the felling machine working. Track was pretty uprooted so form was all over the place. This stopped soon enough though. Then hit the hill, hard, and it seemed a lot longer than last time (9th of Jan.). I wasn't looking forward to the re-entrant path which is more of a stream than a path even when conditions are good. Got to it and it was an instant slip n' slide. Pushed up it, couldn't really avoid the water and mud so just ignored it. Checked my watch before the last descent and I needed a good km split to nip in under 20. Didn't think this would happen but went for it anyway. Pretty risky in places but it felt amazing to be able to descend without a sore toe. With the help of a sprint finish got just under the 20mins with 19:52, not bad for such a tough route and compared to 20:25 3 weeks ago with a sore toe and better weather, brilliant!
Splits comparison:
Last time - This time
3:45 - 3:46
4:25 - 4:18
4:51 - 4:40
4:04 - 3:59
3:20 - 3:10
Faster on almost all, so the reason for the faster time isn't just my toe (since it used to really just effect me on the downhills) -> Progress!
.
Absolutely brilliant. Arrived at the car park and a new gate was up for forest works along the start of my tempo route warning everyone to go away... Nahh... I wasn't in the mood to change my plan.
Set off down the path comfortably, got to the track and I could see the lights of the felling machine working. Track was pretty uprooted so form was all over the place. This stopped soon enough though. Then hit the hill, hard, and it seemed a lot longer than last time (9th of Jan.). I wasn't looking forward to the re-entrant path which is more of a stream than a path even when conditions are good. Got to it and it was an instant slip n' slide. Pushed up it, couldn't really avoid the water and mud so just ignored it. Checked my watch before the last descent and I needed a good km split to nip in under 20. Didn't think this would happen but went for it anyway. Pretty risky in places but it felt amazing to be able to descend without a sore toe. With the help of a sprint finish got just under the 20mins with 19:52, not bad for such a tough route and compared to 20:25 3 weeks ago with a sore toe and better weather, brilliant!
Splits comparison:
Last time - This time
3:45 - 3:46
4:25 - 4:18
4:51 - 4:40
4:04 - 3:59
3:20 - 3:10
Faster on almost all, so the reason for the faster time isn't just my toe (since it used to really just effect me on the downhills) -> Progress!
.
Path/Terrain intervals 8:37 1.73 km (4:59 / km) +30m 4:35 / km
shoes: Inov-8 X-Talon 212
4x30s (30s) - 1 min recovery - 4x30s (30s)
First 4 were downhill and not pushing too hard, still tired from the tempo. Then the next 4 were up the hill and pretty much all out. Pretty tough, and was 7s away coming back up. Walking recoveries.
.
First 4 were downhill and not pushing too hard, still tired from the tempo. Then the next 4 were up the hill and pretty much all out. Pretty tough, and was 7s away coming back up. Walking recoveries.
.
Path/Terrain tempo 5:36 [4] 1.51 km (3:43 / km) +20m 3:29 / km
shoes: Inov-8 X-Talon 212
Flush out Tempo
Really quite tired now, and with the second half being back up the hill: torture.
.
Really quite tired now, and with the second half being back up the hill: torture.
.
Road warm up/down 12:27 [2] 2.55 km (4:53 / km) +29m 4:37 / km
shoes: Inov-8 X-Talon 212
WD
Getting dark so no extended WD. Caught up my old PE teacher and school janitor who were out for an easy run. Chatted on the way back and it made the whole WD a lot less boring.
Getting dark so no extended WD. Caught up my old PE teacher and school janitor who were out for an easy run. Chatted on the way back and it made the whole WD a lot less boring.
Monday Jan 27, 2014 #
Note
Weekend all updated
9 AM
Road 37:08 [3] 8.06 km (4:36 / km) +106m 4:19 / km
shoes: Inov-8 Road-Xtreme 208
Recovery
Up Hillhead Road to the top and back through the farm/Milltimber. I say road but the path section at the top of the road was a mudbath. Began tipping it down from half way and it was generally quite miserable. However enjoyed it and much better by the end.
Up Hillhead Road to the top and back through the farm/Milltimber. I say road but the path section at the top of the road was a mudbath. Began tipping it down from half way and it was generally quite miserable. However enjoyed it and much better by the end.
Road intervals 9:51 2.02 km (4:53 / km) +20m 4:39 / km
shoes: Inov-8 Road-Xtreme 208
6 x 115m sprints
First two were relatively hard, second two were tempo -> sprint at half way, and last two were all out. Think the last one was 16s or something, quite fast for me. Jog back recoveries and jog back home WD.
First two were relatively hard, second two were tempo -> sprint at half way, and last two were all out. Think the last one was 16s or something, quite fast for me. Jog back recoveries and jog back home WD.
S+C/Drills/Plyo/Flex 10:00 [1]
shoes: Inov-8 Road-Xtreme 208
Good stretch/roll watching TV eating breakfast
7 PM
S+C/Drills/Plyo/Flex 45:00
shoes: Inov-8 Road-Xtreme 208
40 mins strength and conditioning.
5 mins stretching.
Comfortably managed a 90s plank today, not bad for me.
5 mins stretching.
Comfortably managed a 90s plank today, not bad for me.
Sunday Jan 26, 2014 #
10 AM
Road warm up/down 31:53 [3] 6.3 km (5:04 / km) +108m 4:40 / km
shoes: Inov-8 Road-Xtreme 208
WU
With Oleg and Inis from his flat to the event. Across the meadows, past dynamic earth and up to the loch. Calfs were quite tight to begin with unsurprisingly but they loosened off soon enough. Quite windy and a bit of rain by the end, although felt quite good.
With Oleg and Inis from his flat to the event. Across the meadows, past dynamic earth and up to the loch. Calfs were quite tight to begin with unsurprisingly but they loosened off soon enough. Quite windy and a bit of rain by the end, although felt quite good.
11 AM
Path/Terrain warm up/down 4:00 [2] 0.7 km (5:43 / km) +20m 5:00 / km
shoes: Inov-8 X-Talon 212
WU - 2
After sitting in Fran's car for quite some time changing shoes and hiding from the elements, I got quite stiff and tired somehow. So quickly loosened off before my start but wasn't feeling very up for it.
After sitting in Fran's car for quite some time changing shoes and hiding from the elements, I got quite stiff and tired somehow. So quickly loosened off before my start but wasn't feeling very up for it.
Orienteering race 48:34 6.14 km (7:55 / km) +300m 6:21 / km
shoes: Inov-8 X-Talon 212
Edinburgh Big Weekend - Aurthur's Seat - Brown - 8.0km 515m climb - rtd
Cagoules were compulsory, that pretty much sums up the conditions. Pretty windy and rainy when I started.
Straight into the score section which I nailed, very happy with it and awaiting splits for it. Chose probably the best route through and just spiked every control well, so there's a positive. Then as soon as the actual course started I felt completely drained, I didn't run too hard before so I was unsure as to why. Long boring legs through the gorse and up the hill beside the loch, still feeling alright enough but not really able to run up the hill.
Then Rona awarded us with a steep climb almost to the top of the hill, 100m of climb. This killed me although I was happy at how much I could still run. Tullster began nipping at my heels around the control pick, seeking for revenge from yesterday. I tried my best but he was off, and I had a mini heart attack turning the map over. The biggest cross cross on whinnie hill ever was approaching, Rona you cruel person.
However it began with a nice descent down the valley, followed by a steep ascent back up the ridge. Got bored climbing so tried to be sneaky and cut across the burnt gorse. This turned out to be a crap decision and it allowed Allan Bogle to catch up, damn. He was off up the hill like a rocket leaving me about to give up. Did the next few controls but was really not looking forward to the next bit which looked like it was all about the running, and I was exhausted and starving.
So next to the start I packed it in and headed back. I am aware that I deserve taunting for this but I really couldn't see what kind of benefit finishing the course would give me. So I am still happy with the choice, today wasn't my day.
Annoyingly started my watch without clearing it on my WD.
http://obasen.orientering.se/winsplits/online/en/d... - I was still beating Callum and Tam when I gave up... hmm..
http://www.euoc.routegadget.co.uk/rg2/#11
Cagoules were compulsory, that pretty much sums up the conditions. Pretty windy and rainy when I started.
Straight into the score section which I nailed, very happy with it and awaiting splits for it. Chose probably the best route through and just spiked every control well, so there's a positive. Then as soon as the actual course started I felt completely drained, I didn't run too hard before so I was unsure as to why. Long boring legs through the gorse and up the hill beside the loch, still feeling alright enough but not really able to run up the hill.
Then Rona awarded us with a steep climb almost to the top of the hill, 100m of climb. This killed me although I was happy at how much I could still run. Tullster began nipping at my heels around the control pick, seeking for revenge from yesterday. I tried my best but he was off, and I had a mini heart attack turning the map over. The biggest cross cross on whinnie hill ever was approaching, Rona you cruel person.
However it began with a nice descent down the valley, followed by a steep ascent back up the ridge. Got bored climbing so tried to be sneaky and cut across the burnt gorse. This turned out to be a crap decision and it allowed Allan Bogle to catch up, damn. He was off up the hill like a rocket leaving me about to give up. Did the next few controls but was really not looking forward to the next bit which looked like it was all about the running, and I was exhausted and starving.
So next to the start I packed it in and headed back. I am aware that I deserve taunting for this but I really couldn't see what kind of benefit finishing the course would give me. So I am still happy with the choice, today wasn't my day.
Annoyingly started my watch without clearing it on my WD.
http://obasen.orientering.se/winsplits/online/en/d... - I was still beating Callum and Tam when I gave up... hmm..
http://www.euoc.routegadget.co.uk/rg2/#11
1 PM
Road warm up/down 21:50 [3] 4.04 km (5:24 / km) +26m 5:14 / km
shoes: Inov-8 Road-Xtreme 208
WD
Back down the short way past Pollock and through the meadows. The only thing motivating me was the hunger for food. So stopped at the nearest shop for some jelly babies and grabbed a subway at the end as well, absolutely shattered.
Hopefully I'll be back to normal by tomorrow and leave this bad experience behind me.
Back down the short way past Pollock and through the meadows. The only thing motivating me was the hunger for food. So stopped at the nearest shop for some jelly babies and grabbed a subway at the end as well, absolutely shattered.
Hopefully I'll be back to normal by tomorrow and leave this bad experience behind me.
Saturday Jan 25, 2014 #
10 AM
Road 6:00 [3] 1.2 km (5:00 / km)
shoes: Inov-8 F-lite 230
WU
Jogging to the start, back, and to again. Pouring rain.
Jogging to the start, back, and to again. Pouring rain.
11 AM
Orienteering race 46:03 [5] 10.15 km (4:32 / km) +102m 4:19 / km
shoes: Inov-8 F-lite 230
Edinburgh Sprint - Men's Open - 6.9km - 4th by 2:50 to Murray
A pretty miserable scene. Rain was bucketing by the time my start time rolled in. I kept myself motivated though (with the help of the girls behind me) and I felt pretty fit. Looking at the blank map at the start, I had a guess at where the first control might be, the most obvious fence end on the map. Planned my route there and guessed it right!
So starting was brilliant, knew exactly where I was going. Arguably not the best route though as others took the first left while I waited for the stairs. 2 seemed too easy, but I caught someone going into it and overtook him. 3 also seemed like it was meant to catch people out although it was straightforward. I thought I was being sneaky exiting but damn, high wall, back on myself, a few seconds lost, but I think I took the right choice going through 5. So when I got to 4 is was just a back on myself control and BOOM top split (joint). 3rd overall here, 14s behind Murray.
6 was a mistake.. Went into the centre of the building and ended up doing a big loop to get out of it, maybe as much as 20s lost here. But exiting was back on myself again and I got 1s off top split to 7, a 2:30 leg. Had 8 sussed, rather than weave in and out I'd bomb it past the control and attack from behind. This worked great, best split and into the lead! 1 second ahead of Chris and 6s ahead of Murray and Simon. This was probably the highlight of my weekend as it just went downhill after this.
Safe route to 9, fastest route too I think. Safe once more to 10 but I was a bit of a chicken and took the steps which were v.slow. Lost as much as 20s here somehow (?) but so did others, strange. No one in the top 10 had a good split here.. Good to 11, planning 12. Something weird happened here. I had that "rebel against my best judgement" moment which I thought I had dropped over last year but it came back and lost me 40s on taking a shocking route to 12, thinking I was being sneaky. Realised this within 10s of exiting but it was too late to turn around..
Still a pretty big banana to 13, and I was stuck in a thread of poor choices. 14: got to it quickly but spent a good 15s running around because it was pretty much above me, told the girl watching the control that it was very cheeky of them whilst I ran past. Can't even remember 15, oh well. I could see what the planner was doing at 16, inside corner, not outside. However took the same route anyway and just bolted it round the wall. Map change over was coming up so I memorised the route to 17 and flipped over.
In and out of 17 and I remembered seeing 18 earlier on so ran straight to it. Round all the buildings to 19, may have lost a few seconds. Then good to 20 and 21 but my pace was down. Then quite straightforward to 22, but lost a few seconds to 23 taking the north way round.
Happy with my route to 24, just a second off top split. Slightly hesitant on 25 seeking the entry into what felt like private property. Plus, I was planning the next two cheeky controls. Got them both very happily though and overtook Peter G here. Left him going to 28 where I could guess what the planner was doing. Fast to 29 but I maybe should have planned the next few better... 30 was very cheeky and almost everyone I spoke to took the first entry which allowed us to see the control but not get to it. so back out and round, losing 10s at least, but 25 off the best. Easy enough to 30, planning the next one. I would've been in contention for 2nd at this point but the next few controls were pretty badly done.
Probably quite a good route to 32 but just kept trying to make sense of the map. It didn't help that I thought I was toking the round route too and found myself approaching from the other side without knowing it. So a good 20s gone here. Then something felt very strange approaching the last control, and I was very hesitant. Even on the run in I thought the planner might try to catch us out...
Good run, but at least 2:15 I reckon from mistakes. This would have landed me 30s behind Murray but I doubt his run was very perfect either... However pleased with the 4th place, and I beat a lot of people from last year. Pace was slower than last year but it was a lot more tricky this year and I think everyone agrees. Plus the conditions were very poor (which also means later starters probably had it better). I think this is a good indicator at what my season's going to be like, and it's looking good. Toe held up ok too. Can't wait until Race the Castles!
http://obasen.orientering.se/winsplits/online/en/d... Splits
http://www.euoc.routegadget.co.uk/euoc/reitti.cgi?... Routes
A pretty miserable scene. Rain was bucketing by the time my start time rolled in. I kept myself motivated though (with the help of the girls behind me) and I felt pretty fit. Looking at the blank map at the start, I had a guess at where the first control might be, the most obvious fence end on the map. Planned my route there and guessed it right!
So starting was brilliant, knew exactly where I was going. Arguably not the best route though as others took the first left while I waited for the stairs. 2 seemed too easy, but I caught someone going into it and overtook him. 3 also seemed like it was meant to catch people out although it was straightforward. I thought I was being sneaky exiting but damn, high wall, back on myself, a few seconds lost, but I think I took the right choice going through 5. So when I got to 4 is was just a back on myself control and BOOM top split (joint). 3rd overall here, 14s behind Murray.
6 was a mistake.. Went into the centre of the building and ended up doing a big loop to get out of it, maybe as much as 20s lost here. But exiting was back on myself again and I got 1s off top split to 7, a 2:30 leg. Had 8 sussed, rather than weave in and out I'd bomb it past the control and attack from behind. This worked great, best split and into the lead! 1 second ahead of Chris and 6s ahead of Murray and Simon. This was probably the highlight of my weekend as it just went downhill after this.
Safe route to 9, fastest route too I think. Safe once more to 10 but I was a bit of a chicken and took the steps which were v.slow. Lost as much as 20s here somehow (?) but so did others, strange. No one in the top 10 had a good split here.. Good to 11, planning 12. Something weird happened here. I had that "rebel against my best judgement" moment which I thought I had dropped over last year but it came back and lost me 40s on taking a shocking route to 12, thinking I was being sneaky. Realised this within 10s of exiting but it was too late to turn around..
Still a pretty big banana to 13, and I was stuck in a thread of poor choices. 14: got to it quickly but spent a good 15s running around because it was pretty much above me, told the girl watching the control that it was very cheeky of them whilst I ran past. Can't even remember 15, oh well. I could see what the planner was doing at 16, inside corner, not outside. However took the same route anyway and just bolted it round the wall. Map change over was coming up so I memorised the route to 17 and flipped over.
In and out of 17 and I remembered seeing 18 earlier on so ran straight to it. Round all the buildings to 19, may have lost a few seconds. Then good to 20 and 21 but my pace was down. Then quite straightforward to 22, but lost a few seconds to 23 taking the north way round.
Happy with my route to 24, just a second off top split. Slightly hesitant on 25 seeking the entry into what felt like private property. Plus, I was planning the next two cheeky controls. Got them both very happily though and overtook Peter G here. Left him going to 28 where I could guess what the planner was doing. Fast to 29 but I maybe should have planned the next few better... 30 was very cheeky and almost everyone I spoke to took the first entry which allowed us to see the control but not get to it. so back out and round, losing 10s at least, but 25 off the best. Easy enough to 30, planning the next one. I would've been in contention for 2nd at this point but the next few controls were pretty badly done.
Probably quite a good route to 32 but just kept trying to make sense of the map. It didn't help that I thought I was toking the round route too and found myself approaching from the other side without knowing it. So a good 20s gone here. Then something felt very strange approaching the last control, and I was very hesitant. Even on the run in I thought the planner might try to catch us out...
Good run, but at least 2:15 I reckon from mistakes. This would have landed me 30s behind Murray but I doubt his run was very perfect either... However pleased with the 4th place, and I beat a lot of people from last year. Pace was slower than last year but it was a lot more tricky this year and I think everyone agrees. Plus the conditions were very poor (which also means later starters probably had it better). I think this is a good indicator at what my season's going to be like, and it's looking good. Toe held up ok too. Can't wait until Race the Castles!
http://obasen.orientering.se/winsplits/online/en/d... Splits
http://www.euoc.routegadget.co.uk/euoc/reitti.cgi?... Routes
C • #10 2
1 PM
Road 9:49 [2] 2.05 km (4:47 / km) +12m 4:39 / km
shoes: Inov-8 Road-Xtreme 208
WD back through the meadows.
Friday Jan 24, 2014 #
10 AM
Path/Terrain 24:28 [3] 5.31 km (4:36 / km) +53m 4:23 / km
shoes: Inov-8 Road-Xtreme 208
Easy
Bit of a shake out before the weekend. From school along to Tesco and back up through Hill of Banchory. Stopped off next to the top of Banchory for some strides. Legs felt like they had never run before but I guess that's what happens when you have 5 days off before doing a tempo run. Should be better by tomorrow, planning on doing a lot of stretching later.
Bit of a shake out before the weekend. From school along to Tesco and back up through Hill of Banchory. Stopped off next to the top of Banchory for some strides. Legs felt like they had never run before but I guess that's what happens when you have 5 days off before doing a tempo run. Should be better by tomorrow, planning on doing a lot of stretching later.
Path/Terrain 8:37 1.76 km (4:53 / km) +15m 4:41 / km
shoes: Inov-8 Road-Xtreme 208
6 x 15s strides up a very shallow hill, then jog back to the school
Thursday Jan 23, 2014 #
6 PM
Path/Terrain 22:34 [3] 5.74 km (3:56 / km) +50m 3:46 / km
shoes: Inov-8 Road-Xtreme 208
Rage run
Was keen to do something for 17km today and since it couldn't really be running I turned to my bike. After an hour and a half trying to fix my bike chain, I made it 300m until I turned around as the gears were clunking. So out of sheer anger I put on my most comfortable trainers, shouted at my toe to behave and ran out of the house.
Felt wonderful, pushing the pace was so easy so I sped up without noticing. Decided to just hold this fast pace after a the first km and it turned into a bit of a slow tempo run. Along the railway line feeling like a train then back along the North Deeside Road. Overtook other runners like a rocket overtaking a pack of sloths, why don't they just go on the beautiful footpath of the railway line 200m away? Passed a horrible car/motorbike crash, slowed me down a bit, but then another burst for the last few km.
Probably not the best way to get into things, but since I wasn't actually injured/sick, and I was easying in the past few days (sort of), I think I got away with it. Very positive for Saturday - Callum, Tam, Daniel Matt -> the M18 title is on.
4:27, 3:54, 3:53, 3:53, 3:43, 2:46(3:45)
Was keen to do something for 17km today and since it couldn't really be running I turned to my bike. After an hour and a half trying to fix my bike chain, I made it 300m until I turned around as the gears were clunking. So out of sheer anger I put on my most comfortable trainers, shouted at my toe to behave and ran out of the house.
Felt wonderful, pushing the pace was so easy so I sped up without noticing. Decided to just hold this fast pace after a the first km and it turned into a bit of a slow tempo run. Along the railway line feeling like a train then back along the North Deeside Road. Overtook other runners like a rocket overtaking a pack of sloths, why don't they just go on the beautiful footpath of the railway line 200m away? Passed a horrible car/motorbike crash, slowed me down a bit, but then another burst for the last few km.
Probably not the best way to get into things, but since I wasn't actually injured/sick, and I was easying in the past few days (sort of), I think I got away with it. Very positive for Saturday - Callum, Tam, Daniel Matt -> the M18 title is on.
4:27, 3:54, 3:53, 3:53, 3:43, 2:46(3:45)
Wednesday Jan 22, 2014 #
6 PM
S+C/Drills/Plyo/Flex 47:00
Very similar to yesterday apart from 2 mins extra.
5 days post surgery and toe is getting there, it's looking hopeful for the weekend but it would be good to get in at least am easy run before Saturday - course is a lot shorter this year, anyone know why? It's probably all the better for myself anyway.
5 days post surgery and toe is getting there, it's looking hopeful for the weekend but it would be good to get in at least am easy run before Saturday - course is a lot shorter this year, anyone know why? It's probably all the better for myself anyway.
Tuesday Jan 21, 2014 #
7 PM
S+C/Drills/Plyo/Flex 45:00
Decided to give some s+c a go. Turned out to be great and my toe hardly got in the way of any exercise. Felt quite fit so just went out and wrecked myself. Even managed a little jog around barefoot, so all that's stopping me now is the fact that I can't put on a shoe. Good session, topped with 5 minutes of stretching.
Monday Jan 20, 2014 #
Note
(rest day)
This week will be fun
Sunday Jan 19, 2014 #
Note
(rest day)
It's going to be a looong day
Saturday Jan 18, 2014 #
Note
weight:68.3kg (rest day)
Considered doing some intervals before going to the hospital but was a bit too tired this morning...
Toenail removal surgery went very well, hopefully back by next weekend.
Toenail removal surgery went very well, hopefully back by next weekend.
Friday Jan 17, 2014 #
Note
Another 100k-er in the bag, time to slow down a bit ---> specific, as soon as my toe heals.
4 PM
Path/Terrain 1:05:40 [3] 12.11 km (5:25 / km) +454m 4:34 / km
weight:68.5kg shoes: Inov-8 X-Talon 212
Easy/Steady
Up in Scolty in the dark after school. Began pretty quickly although my toe was killing me for the first 1.5km. Forgot about it after that and I climbed up to the car park quite quickly and effortlessly. Up the main path without walks although it was pretty tough after yesterday's session. Then down to the saddle where I was about to head over to Goach but dropped that idea as it would've been quite dodgy in the dark on the MTB track.
Instead down to the bottom of the north climb and up that, not too hard. Ran to the top of the tower, haven't been there for a while, and had a little break. Got a bit spooked, water droplets sounding like claws etc.. So legged it down to the saddle and back up to the start of the south kissing gate descent. Down that which was even more spooky but got onto the track soon enough. Could hardly sub 5min/km on this because of recent works which had completely ground up the track, and the recent rain didn't help much either. Back through the car park after that.
As I was heading up the road to school the bus passed me as I was checking the timetable, so raced in, grabbed my stuff, and raced to the next bus stop to see the bus pass in front of me.... why did I have to go up the tower... Thankfully dad was happy to pick me up.
Up in Scolty in the dark after school. Began pretty quickly although my toe was killing me for the first 1.5km. Forgot about it after that and I climbed up to the car park quite quickly and effortlessly. Up the main path without walks although it was pretty tough after yesterday's session. Then down to the saddle where I was about to head over to Goach but dropped that idea as it would've been quite dodgy in the dark on the MTB track.
Instead down to the bottom of the north climb and up that, not too hard. Ran to the top of the tower, haven't been there for a while, and had a little break. Got a bit spooked, water droplets sounding like claws etc.. So legged it down to the saddle and back up to the start of the south kissing gate descent. Down that which was even more spooky but got onto the track soon enough. Could hardly sub 5min/km on this because of recent works which had completely ground up the track, and the recent rain didn't help much either. Back through the car park after that.
As I was heading up the road to school the bus passed me as I was checking the timetable, so raced in, grabbed my stuff, and raced to the next bus stop to see the bus pass in front of me.... why did I have to go up the tower... Thankfully dad was happy to pick me up.
Thursday Jan 16, 2014 #
7 AM
S+C/Drills/Plyo/Flex 20:00
shoes: Inov-8 Road-Xtreme 208
Early morning drills
Road 24:13 [3] 5.12 km (4:44 / km) +49m 4:31 / km
shoes: Inov-8 Road-Xtreme 208
Easy shake out after. Tried focusing on form since I had just finished doing drills. Just along the North Deeside Road and back by the Railway Line.
S+C/Drills/Plyo/Flex 5:00 [1]
Stretching. Still got tight glutes from Tuesday. Also a tight muscle in my left thigh, probably from adjusting my running style because of my toe. Good thing it's getting sorted on Saturday.
6 PM
Road warm up/down 2:43 [3] 0.5 km (5:26 / km)
shoes: Inov-8 F-lite 230
WU
Came a bit late so just did a few strides and hoped that I would warm up during the actual session. Drills from the morning helped.
Came a bit late so just did a few strides and hoped that I would warm up during the actual session. Drills from the morning helped.
Road tempo 28:30 [4] 7.62 km (3:44 / km) +240m 3:14 / km
weight:68.6kg shoes: Inov-8 F-lite 230
AAAC at Seaton - 6 Continuous Hills(!) - each 1:27km, 40m ish climb
First time doing 6, and with a giant week behind me already I thought I was sure to suffer. Tried to start steadily, but of course it was my fastest split anyway. Time flew by and by the third I was getting a little bit sick in my stomach, probably because I had just eaten around an hour ago.. Pushed on and as people began to stop I became more motivated. James was about 45s in front by the end but he was the only other one doing all 6. By 5 I was struggling up that initial climb but pushed on and before I knew it I was on the last descent. I was pretty sure that my times were the worst yet. However looking back, it was actually my fastest session.
Before EYOC when I did 3 I did 4:40, 4:50, 4:46
In November when I did 6, all but one were over 4:50
Today I did 4:39, 4:45, 4:43, 4:48, 4:51, 4:43
Very happy with that, especially after this already big week.
First time doing 6, and with a giant week behind me already I thought I was sure to suffer. Tried to start steadily, but of course it was my fastest split anyway. Time flew by and by the third I was getting a little bit sick in my stomach, probably because I had just eaten around an hour ago.. Pushed on and as people began to stop I became more motivated. James was about 45s in front by the end but he was the only other one doing all 6. By 5 I was struggling up that initial climb but pushed on and before I knew it I was on the last descent. I was pretty sure that my times were the worst yet. However looking back, it was actually my fastest session.
Before EYOC when I did 3 I did 4:40, 4:50, 4:46
In November when I did 6, all but one were over 4:50
Today I did 4:39, 4:45, 4:43, 4:48, 4:51, 4:43
Very happy with that, especially after this already big week.
Road warm up/down 9:58 [2] 2.0 km (4:59 / km) +24m 4:42 / km
shoes: Inov-8 F-lite 230
WD
Normal 1.2mile loop, shattered, but okay again by the end.
Normal 1.2mile loop, shattered, but okay again by the end.
Wednesday Jan 15, 2014 #
Note
Was prepared to go for a lunchtime swim today (instead of a morning session) but the timetable changed. Friday instead.
6 PM
Path/Terrain 11:50 [2] 2.55 km (4:38 / km)
shoes: Inov-8 X-Talon 212
WU
Two laps of the field near the car park. Toe was hurting at the start but by the end my bodily painkillers had kicked in so the pain went. Surgery is on Saturday so it's unlikely that I'll be doing much this weekend. Might squeeze in some intervals on Saturday morning.
Two laps of the field near the car park. Toe was hurting at the start but by the end my bodily painkillers had kicked in so the pain went. Surgery is on Saturday so it's unlikely that I'll be doing much this weekend. Might squeeze in some intervals on Saturday morning.
Orienteering 48:35 [3] 6.93 km (7:01 / km) +130m 6:25 / km
shoes: Inov-8 X-Talon 212
Balmedie DNC - Long - 5.1km - 2nd by 1 minute
Big miss at number four (5 minutes) meant Josh pipped in ahead of me. Don't blame anyone apart from mother nature for changing the terrain in there. Update later.
Big miss at number four (5 minutes) meant Josh pipped in ahead of me. Don't blame anyone apart from mother nature for changing the terrain in there. Update later.
C • 4 7
Tuesday Jan 14, 2014 #
12 PM
Cross 8:50 [3] 2.0 km (4:25 / km)
shoes: Inov-8 F-lite 230
S+C/Drills/Plyo/Flex 15:00 [3]
shoes: Inov-8 F-lite 230
Various squats - gym was packed so had to free weight the first few sets with dumbells.
Cycling warm up/down 3:00 [2] 1.2 km (2:30 / km)
shoes: Inov-8 F-lite 230
Initialy cycle before I decided to sack it and just go for a run
Path/Terrain warm up/down 23:00 [2] 4.82 km (4:46 / km) +70m 4:27 / km
shoes: Inov-8 F-lite 230
6 PM
Path/Terrain long 1:05:00 11.8 km (5:31 / km) +165m 5:09 / km
shoes: Inov-8 X-Talon 212
Easy
Out with Alfie with a headtorch. Along to Newton Dee where it was incredibly slow with Alfie, and he wasn't really speeding up at all, so the pace was incredibly easy. Up through Dalmunzie Road, through Bieldside, and into Foggieton. Alfie kept stopping here, I think he was struggling to see in the dark or a bit scared. Eventually we popped out of the car park into the moorland. He sped up very nicely here although it was still quite dark. Got to Hillhead Road and I decided to extend it, as I still felt quite fresh. So through the huge farm and over the hill to Contlaw Road. Alfie still going well. Then he slowed down suddenly, thought his feet might be hurting from the road. Through Milltimber and down to the RL and back home, quite slow by now.
Slightly bigger day than planned but saying that almost all of it was easy stuff, think I got away with it.
Out with Alfie with a headtorch. Along to Newton Dee where it was incredibly slow with Alfie, and he wasn't really speeding up at all, so the pace was incredibly easy. Up through Dalmunzie Road, through Bieldside, and into Foggieton. Alfie kept stopping here, I think he was struggling to see in the dark or a bit scared. Eventually we popped out of the car park into the moorland. He sped up very nicely here although it was still quite dark. Got to Hillhead Road and I decided to extend it, as I still felt quite fresh. So through the huge farm and over the hill to Contlaw Road. Alfie still going well. Then he slowed down suddenly, thought his feet might be hurting from the road. Through Milltimber and down to the RL and back home, quite slow by now.
Slightly bigger day than planned but saying that almost all of it was easy stuff, think I got away with it.
Monday Jan 13, 2014 #
10 AM
Path/Terrain warm up/down 14:36 [3] 3.06 km (4:47 / km) +24m 4:36 / km
shoes: Inov-8 F-lite 230
WU
Expecting to be just going for an easy run. Down from school along the woodland path through Hill of Banchory towards Crathes. Did a small loop in the terrain whilst thinking about the point of going to athletics tonight and having very little time for exam prep. Then I suddenly thought I could just do an even better session now. I decided for the classic tempo-strides-tempo.
Expecting to be just going for an easy run. Down from school along the woodland path through Hill of Banchory towards Crathes. Did a small loop in the terrain whilst thinking about the point of going to athletics tonight and having very little time for exam prep. Then I suddenly thought I could just do an even better session now. I decided for the classic tempo-strides-tempo.
Road tempo 11:10 [4] 3.0 km (3:43 / km) +73m 3:19 / km
shoes: Inov-8 F-lite 230
Tempo
Wasn't sure how long I would go for or where I would go but began up the hill from Crathes west gate towards the castle. Hit the steep hill and pushed up, then down through the Go Ape. Pushed up the hill to the castle again and just went back the normal way down the hill. Just before the downhill a very kind blind woman stopped me and asked me for directions, so I had a bit of a recovery - but it was pointless anyway as the rest was downhill. Feeling quite good, slightly jelly by the downhill though.
Wasn't sure how long I would go for or where I would go but began up the hill from Crathes west gate towards the castle. Hit the steep hill and pushed up, then down through the Go Ape. Pushed up the hill to the castle again and just went back the normal way down the hill. Just before the downhill a very kind blind woman stopped me and asked me for directions, so I had a bit of a recovery - but it was pointless anyway as the rest was downhill. Feeling quite good, slightly jelly by the downhill though.
Road hills 13:22 2.73 km (4:53 / km) +73m 4:19 / km
shoes: Inov-8 F-lite 230
"Hill" Sprints
From the bottom again, after a short recovery. Bash's session, so 2 x (4 x 30s (30s), back down recovery). Hill did take an effect but feeling strong.
From the bottom again, after a short recovery. Bash's session, so 2 x (4 x 30s (30s), back down recovery). Hill did take an effect but feeling strong.
Road tempo 5:37 [4] 1.48 km (3:48 / km) +31m 3:27 / km
shoes: Inov-8 F-lite 230
Tempo
Final shorter tempo. From the bottom of the hill up for 3 minutes and back down, surprisingly not that much slower, although I did relax slightly on the downhill.
Final shorter tempo. From the bottom of the hill up for 3 minutes and back down, surprisingly not that much slower, although I did relax slightly on the downhill.
Path/Terrain warm up/down 12:43 [2] 2.67 km (4:46 / km) +27m 4:32 / km
shoes: Inov-8 F-lite 230
WD
Down to the Railway Line along to Morrisons and cut up to the school. Very happy to have done the intervals now, would have died if I did the 3km "tempo" later on.
Down to the Railway Line along to Morrisons and cut up to the school. Very happy to have done the intervals now, would have died if I did the 3km "tempo" later on.
Sunday Jan 12, 2014 #
11 AM
Path/Terrain 17:12 [2] 2.94 km (5:51 / km) +72m 5:13 / km
shoes: Inov-8 X-Talon 212
WU - Up to the golf course house. Then to the athletics field for a few drills. Headed to the start after this which was further than expected.
Orienteering 46:37 [3] 7.21 km (6:28 / km) +139m 5:54 / km
shoes: Inov-8 X-Talon 212
Glen O'Dee CC - Brown - 6.1km - 1st
Feeling good after that extended WU. Had Jenny to chase by a few minutes but was determined not to go too hard today just because of athletics tomorrow. So tried to relax as much as possible today.
Set off and hit 1 bang on. Straight to 2 and spiked it. Then headed to the paths to 3, almost all the way there. Blocked by some pretty bad windfall - hoping it was the last of it. 4 and 5 were a bit dodgy but found both alright, overtaking Jenny in the process - my route to 3 was better!
Off the Glen O-Dee hospital going to 6, quite simple. Catching up dad by 7, and the amount of fallen trees and branches was getting worse. Overtook him just after 8 (after a small miss, only one of the day) and shook him off quite soon after. Hardly able to keep a pace up to the next control pics just because of the amount of windfall. Toe was also hurting more than usual from the start - probably because I've stopped antibiotics - and it was hell when I didn't heal strike. Nav was spot on through the pick otherwise.
Last few controls I caught up with Hazel and we battled for a bit before I dropped her going to the finish. Beat Josh by 20s, would have been a bigger gap if I went for it more and didn't have my toe hurting. Having surgery sometime next week to remove the nail so hopefully it'll be fine soon enough.
Feeling good after that extended WU. Had Jenny to chase by a few minutes but was determined not to go too hard today just because of athletics tomorrow. So tried to relax as much as possible today.
Set off and hit 1 bang on. Straight to 2 and spiked it. Then headed to the paths to 3, almost all the way there. Blocked by some pretty bad windfall - hoping it was the last of it. 4 and 5 were a bit dodgy but found both alright, overtaking Jenny in the process - my route to 3 was better!
Off the Glen O-Dee hospital going to 6, quite simple. Catching up dad by 7, and the amount of fallen trees and branches was getting worse. Overtook him just after 8 (after a small miss, only one of the day) and shook him off quite soon after. Hardly able to keep a pace up to the next control pics just because of the amount of windfall. Toe was also hurting more than usual from the start - probably because I've stopped antibiotics - and it was hell when I didn't heal strike. Nav was spot on through the pick otherwise.
Last few controls I caught up with Hazel and we battled for a bit before I dropped her going to the finish. Beat Josh by 20s, would have been a bigger gap if I went for it more and didn't have my toe hurting. Having surgery sometime next week to remove the nail so hopefully it'll be fine soon enough.
C • 3 1
Path/Terrain 11:13 [2] 2.04 km (5:30 / km) +45m 4:57 / km
shoes: Inov-8 X-Talon 212
WD - just a big loop of the woods.
5 PM
S+C/Drills/Plyo/Flex 36:00
shoes: Inov-8 Road-Xtreme 208
Had to fit in a real session before the end of the week
20 mins core
10 mins strength/plyo mix
6 mins stretching
20 mins core
10 mins strength/plyo mix
6 mins stretching
Saturday Jan 11, 2014 #
10 AM
Path/Terrain long 2:16:05 [3] 24.35 km (5:35 / km) +1021m 4:37 / km
shoes: Merrell Mix Master Move
Long
Starting from Knockburn Loch with the Cosmics. Split off with Mike R and Stuart S and we began to climb Kerloch via the Rollercoaster route: some seriously steep climbs+descents. Occasionally had to stop for Mike to catch up, and sometimes we just went back down the hill to find him again. Eventually we got to the top of Kerloch, took a few pics, and straight back down. All the way down the zigzag where Mark S caught us up (he came late) and got to the T junction. Here, Mark went back to the loch, and Stuart and Mike went back up Kerloch to the rest of the group.
However, I turned right and began to head to Durris Mast. Got to the stream right next to the new wind turbines (eventually, as I went the wrong way at one point), then made the decision that I was feeling good and would take the path over the ridge to the mast. Path was really muddy and I tried my best to avoid getting wet feet to avoid blisters but it was pretty tricky. Eventually got to the steep climb up onto Monluth hill. Along the top and got to the extremely steep downhill section (100m in less than 400m) which took quite a lot out of me, having to avoid leaning forward at all.
Once at the bottom, headed towards Mongour hill and the mast. Took a stab in the dark to cut across to the path up Mongour, was lucky and began to climb up. Again, quite muddy and it seemed to take ages like it always does but eventually there. Final descent now, but the path was muddy again so I branched off towards the mast, where a massive puddle blocked the track. Wet feet. Round the mast and down the road, which was quite painful as I had to heal slam to not lose control.
Starting from Knockburn Loch with the Cosmics. Split off with Mike R and Stuart S and we began to climb Kerloch via the Rollercoaster route: some seriously steep climbs+descents. Occasionally had to stop for Mike to catch up, and sometimes we just went back down the hill to find him again. Eventually we got to the top of Kerloch, took a few pics, and straight back down. All the way down the zigzag where Mark S caught us up (he came late) and got to the T junction. Here, Mark went back to the loch, and Stuart and Mike went back up Kerloch to the rest of the group.
However, I turned right and began to head to Durris Mast. Got to the stream right next to the new wind turbines (eventually, as I went the wrong way at one point), then made the decision that I was feeling good and would take the path over the ridge to the mast. Path was really muddy and I tried my best to avoid getting wet feet to avoid blisters but it was pretty tricky. Eventually got to the steep climb up onto Monluth hill. Along the top and got to the extremely steep downhill section (100m in less than 400m) which took quite a lot out of me, having to avoid leaning forward at all.
Once at the bottom, headed towards Mongour hill and the mast. Took a stab in the dark to cut across to the path up Mongour, was lucky and began to climb up. Again, quite muddy and it seemed to take ages like it always does but eventually there. Final descent now, but the path was muddy again so I branched off towards the mast, where a massive puddle blocked the track. Wet feet. Round the mast and down the road, which was quite painful as I had to heal slam to not lose control.
Friday Jan 10, 2014 #
Note
(rest day)
Could have done some S+C but I reckon after a big week so far I need a full rest day.
Thursday Jan 9, 2014 #
3 PM
Path/Terrain warm up/down 11:59 2.5 km (4:48 / km) +75m 4:10 / km
ahr:171 max:195 shoes: Inov-8 X-Talon 190
WU - Slowly up the path to Scolty Car Park
Path/Terrain tempo 20:32 [4] 5.03 km (4:05 / km) +150m 3:33 / km
ahr:173 max:185 shoes: Inov-8 X-Talon 190
20 minute Tempo
Ditched my thermal and set off down the trail to the big track junction. Little bit rocky but not too bad. Then tracks up the the half way path and around the big re-entrant. Back down to the car park from there. Mud and water was absolutely horrendous in the valley and mixed in with climb was pretty tough. Really pleased with this, hills felt easy today and kept a good pace. Never thought I could do the 5km in sub 20 but I wasn't far off. Longest Tempo I've done for a while too. HRM was lying.
Ditched my thermal and set off down the trail to the big track junction. Little bit rocky but not too bad. Then tracks up the the half way path and around the big re-entrant. Back down to the car park from there. Mud and water was absolutely horrendous in the valley and mixed in with climb was pretty tough. Really pleased with this, hills felt easy today and kept a good pace. Never thought I could do the 5km in sub 20 but I wasn't far off. Longest Tempo I've done for a while too. HRM was lying.
Path/Terrain warm up/down 15:00 3.08 km (4:52 / km) +10m 4:47 / km
ahr:145 max:168 shoes: Inov-8 X-Talon 190
WD along a more interesting path to the park.
Path/Terrain warm up/down 8:20 1.39 km (5:59 / km) +27m 5:28 / km
ahr:154 max:169 shoes: Inov-8 X-Talon 190
6x10s strides, 1 every 40s in the park, jog back after.
Cross 9:50 [3] 2.0 km (4:55 / km)
shoes: Inov-8 F-lite 230
On the rower in the gym, tough 2km!
S+C/Drills/Plyo/Flex 17:00 [3]
shoes: Inov-8 F-lite 230
Squats, high repage today.
Path/Terrain warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov-8 F-lite 230
Quick WD on the treadmill.
Wednesday Jan 8, 2014 #
8 AM
S+C/Drills/Plyo/Flex 25:00
shoes: Inov-8 Road-Xtreme 208
20 mins of drills, good session
5 minutes of stretching
5 minutes of stretching
6 PM
Path/Terrain warm up/down 14:26 [3] 2.35 km (6:09 / km) +171m 4:30 / km
shoes: Inov-8 X-Talon 212
WU
Up the Fungle Road from Aboyne with dad, brilliant warm up, need to do the whole run there some day. Pretty much all uphill.
Up the Fungle Road from Aboyne with dad, brilliant warm up, need to do the whole run there some day. Pretty much all uphill.
Orienteering 54:40 [3] 6.88 km (7:57 / km) +179m 7:02 / km
shoes: Inov-8 X-Talon 212
Birsemore Night - Long - 5.6km - 150m climb
Started out quite well, I was really focussed and running comfortably. Hit number one smack on and carried on to number two. Then something happened where I lost all concentration and just stood a few metres away from 3 just trying to relocate. Even bigger mistake to 4 where I was in the right re-entrant but didn't see the control.
Focused a bit more after this, although I hit 6 and couldn't help wondering why it wasn't on a hill like it should have been... Took the path to 7, probably took longer than straight but it was safe and was what I needed to get back in the game. Passed a lake similar to the dementor lake in Harry Potter 3 going to 8 and got a little bit distracted. Legged it on the paths to 9 where a used a Schrodinger method of navigation (I don't know which spur I'm on so I'll think of myself as being on both) which worked well - but obviously I wasn't too focused since I was thinking of school work. This showed heading to 11 where I completely lost map contact and was very lucky to spot it up the hill.
The next few controls on top of the hill were good. It was good to see other humans and I found that I could focus more. Caught up with Andrew M just before the steep descent and he stuck to me to the 2 major downhill controls. Felt like I was quite lucky with both but now that I look back at it I was still navigating well. That muddy track to the last control almost killed the course for me though. It was horrendous... but got to the finish eventually.
Pipped Jon by 30s, good because he is a night beast, although he thrashed me on the run in - for shame! ;-)
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Started out quite well, I was really focussed and running comfortably. Hit number one smack on and carried on to number two. Then something happened where I lost all concentration and just stood a few metres away from 3 just trying to relocate. Even bigger mistake to 4 where I was in the right re-entrant but didn't see the control.
Focused a bit more after this, although I hit 6 and couldn't help wondering why it wasn't on a hill like it should have been... Took the path to 7, probably took longer than straight but it was safe and was what I needed to get back in the game. Passed a lake similar to the dementor lake in Harry Potter 3 going to 8 and got a little bit distracted. Legged it on the paths to 9 where a used a Schrodinger method of navigation (I don't know which spur I'm on so I'll think of myself as being on both) which worked well - but obviously I wasn't too focused since I was thinking of school work. This showed heading to 11 where I completely lost map contact and was very lucky to spot it up the hill.
The next few controls on top of the hill were good. It was good to see other humans and I found that I could focus more. Caught up with Andrew M just before the steep descent and he stuck to me to the 2 major downhill controls. Felt like I was quite lucky with both but now that I look back at it I was still navigating well. That muddy track to the last control almost killed the course for me though. It was horrendous... but got to the finish eventually.
Pipped Jon by 30s, good because he is a night beast, although he thrashed me on the run in - for shame! ;-)
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Path/Terrain warm up/down 4:05 [2] 0.93 km (4:24 / km)
shoes: Inov-8 X-Talon 212
WD - Easy jog back
Tuesday Jan 7, 2014 #
3 PM
Path/Terrain warm up/down 10:19 [2] 2.1 km (4:54 / km) +10m 4:47 / km
shoes: Inov-8 X-Talon 190
WU -down to the park, a lap of the circuit and a few drills
Path/Terrain intervals 28:33 6.58 km (4:20 / km) +20m 4:16 / km
shoes: Inov-8 X-Talon 190
Fartleks - Varying recoveries - 4 x (30s (120s) 30s (90s) 30s (60s) 30s (30s))
Interesting session that Jackie gave me to do. Really enjoyed it, it was good in the park too. Took different routes through the park after I got bored of the 1 big lap. Chucked in an extra 30s at the end for good measure. Quite an easy interval session though, if there is such a thing, although the wind was quite strong when it was in your face.
Interesting session that Jackie gave me to do. Really enjoyed it, it was good in the park too. Took different routes through the park after I got bored of the 1 big lap. Chucked in an extra 30s at the end for good measure. Quite an easy interval session though, if there is such a thing, although the wind was quite strong when it was in your face.
Road warm up/down 14:09 [2] 2.86 km (4:57 / km) +68m 4:25 / km
shoes: Inov-8 X-Talon 190
WD - A few loops in Banchory, felt great climbing the hill
S+C/Drills/Plyo/Flex 12:00 [3]
shoes: Inov-8 F-lite 230
Squeezed in some quick core work before the bus.
Cycling warm up/down 5:00 [3] 1.9 km (2:38 / km)
Loosener on the bike machine
Monday Jan 6, 2014 #
10 AM
Path/Terrain 17:57 3.59 km (5:00 / km) +56m 4:38 / km
ahr:160 max:204 shoes: Inov-8 F-lite 230
Recovery
From School. Dead at the start but eased into it. Was only planning to do 2km but felt better so extended it a bit, although it was chucking it down so only added an extra loop through Upper Lochton.
From School. Dead at the start but eased into it. Was only planning to do 2km but felt better so extended it a bit, although it was chucking it down so only added an extra loop through Upper Lochton.
Cycling 19:51 8.0 km (2:29 / km)
ahr:134 max:151 shoes: Inov-8 F-lite 230
Continued the recovery on the bike in the gym
S+C/Drills/Plyo/Flex 17:00 [3]
shoes: Inov-8 F-lite 230
Squats - didn't go too heavy as I haven't done them for a while
Then tried a few one legged ones, need to start practicing these more.
Then a few squat-lunge-bounces to finish off.
Then tried a few one legged ones, need to start practicing these more.
Then a few squat-lunge-bounces to finish off.
Cross 5:00 [2]
shoes: Inov-8 F-lite 230
WD on the cross trainer
Sunday Jan 5, 2014 #
10 AM
Path/Terrain warm up/down 21:18 [2] 3.16 km (6:45 / km) +15m 6:36 / km
shoes: Inov-8 F-lite 230
Up near Inverness for a TDS day with Jackie and Liz
WU + Drills
WU + Drills
Path/Terrain intervals 11:56 [4] 2.68 km (4:27 / km) +110m 3:42 / km
shoes: Inov-8 F-lite 230
3 Long Hills
Started off way too fast on the first one, kept it on the second but then bonked a bit on the third. Leading Tam and the rest most of the way, Chris ahead but was doing longer reps. Feeling yesterday in the legs.
2:17, 2:19, 2:25
Started off way too fast on the first one, kept it on the second but then bonked a bit on the third. Leading Tam and the rest most of the way, Chris ahead but was doing longer reps. Feeling yesterday in the legs.
2:17, 2:19, 2:25
Path/Terrain 1:48 [2] 0.3 km (6:04 / km) +4m 5:41 / km
shoes: Inov-8 F-lite 230
Scouting the sprints
Path/Terrain intervals 14:18 [4] 1.97 km (7:16 / km) +30m 6:45 / km
shoes: Inov-8 F-lite 230
6 sprints
Began up the hill and then flattened off. First one was a few metres shorter. Chris and Callum ahead and then Andrew on the last few. Focusing on style. Hip very tight by this stage.
27, 32, 32, 32, 31, 31
Began up the hill and then flattened off. First one was a few metres shorter. Chris and Callum ahead and then Andrew on the last few. Focusing on style. Hip very tight by this stage.
27, 32, 32, 32, 31, 31
Path/Terrain tempo 3:00 [4] 0.86 km (3:28 / km) +10m 3:17 / km
shoes: Inov-8 F-lite 230
Final 3 minute tempo, felt great and kept with Chris, although he was having issues.
Path/Terrain warm up/down 8:31 [2] 1.58 km (5:24 / km)
shoes: Inov-8 F-lite 230
WD
1 PM
Path/Terrain warm up/down 3:08 [2] 0.6 km (5:15 / km)
shoes: Inov-8 X-Talon 212
Very short WU
Orienteering tempo 33:28 [4] 6.16 km (5:26 / km) +30m 5:18 / km
shoes: Inov-8 X-Talon 190
Mass Start "fun race" at Carse (Day 2 at 6-Day)
Pushed this relatively hard, was good to revisit the area and do some orienteering again. Started off at 100mph with Tam, messing up number one a little bit. Then me and Tam split (extreme gaffling) and I weaved through some green/paths to number 2. Travelling well and flowed through 3 quite well. 4 was pretty long through some very vague stuff. I risked it and didn't take the path which worked out well, hit it almost bang on.
5 and 6 were both pretty simple and through the finish to start the next loop. Liz managed to distract me and I spent about 30s relocating to 7. Could have been much worse. Then began chasing Callum to 8. Got him by then with Jackie working hard to distract us. Just missed it but realised and went back. 9 and 10 were good, memories came flooding from the 6 day. 11 was actually almost an identical leg, came in too early but soon fixed. Running well once more to 12, but then Jackie got me again. Was standing above it for the good part of a minute. Via the road to the finish, pretty knackered.
Forgot how much I enjoyed quality orienteering. I think one of the main reasons it's so appealing is because you don't have to go at red face pace like you do in various races (eg. yesterday). Funny how many elephant tracks still exist from the 6 day too.
Pushed this relatively hard, was good to revisit the area and do some orienteering again. Started off at 100mph with Tam, messing up number one a little bit. Then me and Tam split (extreme gaffling) and I weaved through some green/paths to number 2. Travelling well and flowed through 3 quite well. 4 was pretty long through some very vague stuff. I risked it and didn't take the path which worked out well, hit it almost bang on.
5 and 6 were both pretty simple and through the finish to start the next loop. Liz managed to distract me and I spent about 30s relocating to 7. Could have been much worse. Then began chasing Callum to 8. Got him by then with Jackie working hard to distract us. Just missed it but realised and went back. 9 and 10 were good, memories came flooding from the 6 day. 11 was actually almost an identical leg, came in too early but soon fixed. Running well once more to 12, but then Jackie got me again. Was standing above it for the good part of a minute. Via the road to the finish, pretty knackered.
Forgot how much I enjoyed quality orienteering. I think one of the main reasons it's so appealing is because you don't have to go at red face pace like you do in various races (eg. yesterday). Funny how many elephant tracks still exist from the 6 day too.
Saturday Jan 4, 2014 #
10 AM
Path/Terrain 11:00 [2] 2.0 km (5:30 / km) +40m 5:00 / km
shoes: Inov-8 X-Talon 212
WU with Calum and a few drills
11 AM
Path/Terrain race 22:09 [5] 4.8 km (4:37 / km) +245m 3:41 / km
shoes: Inov-8 X-Talon 212
El-Brimick Dash - 5th
High class turn out today, all the best cosmics plus John Rocke and Ben Hukins. Perhaps I didn't warm up enough, but I was feeling really good on the start line. The start seemed effortless, and we had gone up the initial steep section before we knew it. I was in 3rd behind John and Ben. Began climbing Elrick and felt great, a little bit tired by the top but not bad at all.
Descended off the top really well, especially since it was quite technical, opened up quite a gap in front of Rob Brookes who was behind me. Then we got to the 2nd hill, Brimmond, Aberdeen's highest. Half way up I hit some sort of wall and Rob plus another Cosmic both went past. Stuck in behind them and got to the top eventually. Going downhill was pretty tough for some reason, and I couldn't get my legs turning very well. The people in front were opening a pretty decent gap ahead of me but then again, so was I with Simon behind me, who has always been a fast one. Walked about half of the steep climb back up Elrick and decided there was no point in catching up with 4th so almost just jogged the final bit and into the finish.
Reasonably happy but I didn't like the way I had to walk the hills at various points. Also, breathing wasn't good at all so I think the cold's still in my system.
1.5 mins behind Ben, about 15s behind 4th.
High class turn out today, all the best cosmics plus John Rocke and Ben Hukins. Perhaps I didn't warm up enough, but I was feeling really good on the start line. The start seemed effortless, and we had gone up the initial steep section before we knew it. I was in 3rd behind John and Ben. Began climbing Elrick and felt great, a little bit tired by the top but not bad at all.
Descended off the top really well, especially since it was quite technical, opened up quite a gap in front of Rob Brookes who was behind me. Then we got to the 2nd hill, Brimmond, Aberdeen's highest. Half way up I hit some sort of wall and Rob plus another Cosmic both went past. Stuck in behind them and got to the top eventually. Going downhill was pretty tough for some reason, and I couldn't get my legs turning very well. The people in front were opening a pretty decent gap ahead of me but then again, so was I with Simon behind me, who has always been a fast one. Walked about half of the steep climb back up Elrick and decided there was no point in catching up with 4th so almost just jogged the final bit and into the finish.
Reasonably happy but I didn't like the way I had to walk the hills at various points. Also, breathing wasn't good at all so I think the cold's still in my system.
1.5 mins behind Ben, about 15s behind 4th.
Path/Terrain 9:20 [2] 1.45 km (6:26 / km) +40m 5:39 / km
shoes: Inov-8 X-Talon 212
WD with Cosmics
5 PM
Path/Terrain 28:04 [3] 6.24 km (4:30 / km) +25m 4:24 / km
shoes: Inov-8 X-Talon 212
Easy recovery from Andrew's in lower culbin with him on his bike.
Friday Jan 3, 2014 #
6 PM
Path/Terrain 25:08 [3] 5.53 km (4:33 / km) +60m 4:19 / km
shoes: Merrell Mix Master Move
Wu for a good weekend coming up
Thursday Jan 2, 2014 #
Note
Chepic run updated
4 PM
S+C/Drills/Plyo/Flex 40:18
shoes: Inov-8 Road-Xtreme 208
A bit of an achy throat today so some conditioning instead of training - felt normal
7 mins WU
28 mins exercises
5 mins stretching
7 mins WU
28 mins exercises
5 mins stretching
Wednesday Jan 1, 2014 #
6 PM
Path/Terrain warm up/down 13:50 [3] 2.6 km (5:19 / km) +38m 4:57 / km
shoes: Inov-8 X-Talon 212
WU
Down after tidying up the venue, rain had just stopped so thought I was lucky..wrong... Into the golf course towards St.Andrews, both head torches were fading so a big effort into the wind towards the lit road of the hotel for some reps.
Down after tidying up the venue, rain had just stopped so thought I was lucky..wrong... Into the golf course towards St.Andrews, both head torches were fading so a big effort into the wind towards the lit road of the hotel for some reps.
Path/Terrain intervals 14:00 [4] 3.13 km (4:28 / km) +30m 4:16 / km
shoes: Inov-8 X-Talon 212
3 sets of ( 3x30(15) ), 1:45 with the 30s being uphill with the wind and the 1:45 opposite.
Wind was terrible for the downhills. Began to chafe after only a few minutes and the rain was bloody painful. Would have done more sets but wasn't having any of this.
Wind was terrible for the downhills. Began to chafe after only a few minutes and the rain was bloody painful. Would have done more sets but wasn't having any of this.
Path/Terrain warm up/down 5:58 [2] 1.08 km (5:31 / km) +20m 5:03 / km
shoes: Inov-8 X-Talon 212
WD into the wind, rain was like daggers