Training Log Archive: BashmanIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Road 6:12 [2] 1.31 km (4:45 / km) +23m 4:22 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain 2:02:39 18.66 km (6:34 / km) +936m 5:15 / km
shoes: Inov-8 Mudclaw 300 (2016)
Nice one out with the early EUOC crew. Goal was to start at Hillend and go on the upper ridge until I'd had enough and then drop down to Penicuik. Expected 90mins to be about right but felt great so went right to South Black. Cruising up all the climbs without any need to power walk at any point which is a first. Finished off at Lidl for a second-breakfast, after some beautiful trails to Penicuik. Happy to know the past 3 weeks of disgrace hasn't effected me all that much.
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Saturday Jan 30, 2016 #
Road 1:06:57 [3] 16.42 km (4:05 / km) +39m 4:02 / km
shoes: Asics 33-DFA
Out in the snowy sunrise on the canal with Jacob. Put in 4 x 10minute surges, nice and comfortable pace-wise. Good to be back, feeling great, cold is gone.
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Friday Jan 29, 2016 #
Path/Terrain 35:44 [2] 7.21 km (4:57 / km) +116m 4:35 / km
shoes: Salomon Sense Pro
Lap of the seat. Ankle dodgy from turning it at a ceilidh last night. Motionless at times going into the wind but otherwise fine.
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Thursday Jan 28, 2016 #
Path/Terrain warm up/down 4:59 [2] 0.97 km (5:09 / km)
shoes: Inov-8 F-Lite 252
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Strides, skips, lunges, ladder, 3x6+6 backward lunge (30kg), 3 x 5+5 plank with plate slide, 3 x 6+6 push ups with MB, 3 x 8+8 land mines, 2 x 30,30,30 planks.
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Path/Terrain warm up/down 4:20 [2] 0.93 km (4:38 / km) +14m 4:19 / km
shoes: Inov-8 F-Lite 252
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Path/Terrain 52:05 [3] 9.41 km (5:32 / km) +375m 4:37 / km
shoes: Inov-8 Mudclaw 300 (2016)
2 big ones to get back into things and remind myself how unfit I feel. APO into MFD with the boys and then Brutal with Jacob, feeling dead.
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Wednesday Jan 27, 2016 #
Path/Terrain 27:46 [3] 6.13 km (4:32 / km) +28m 4:26 / km
shoes: Asics 33-DFA
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S+C/Drills/Plyo/Flex 15:00 [0]
Tuesday Jan 26, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 25:38 [3] 5.03 km (5:06 / km) +53m 4:51 / km
shoes: Inov-8 X-Talon 212 (2016)
Easy loop with Jacob.
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Monday Jan 25, 2016 #
Road warm up/down 7:00 [2] 1.5 km (4:40 / km)
shoes: Inov-8 F-Lite 252
Feeling good enough.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Inov-8 F-Lite 252
Hurdle drills, box jumps, rebounds, lunge jumps with barbells and dumbells, deadlift 3x5 65kg, plank with disc slide, med ball push ups, push outs, rolling.
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Sunday Jan 24, 2016 #
Path/Terrain 40:00 [2] 5.0 km (8:00 / km) +400m 5:43 / km
shoes: Salomon Sense Pro
Jogging about during the day dealing with controls. Been a looong weekend. Beginning to feel better.
Winning times across all courses from Orange to Brown about the same and yet still getting good feedback! #TheOrangeHadATingeOfRed
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Friday Jan 22, 2016 #
Note
Thursday Jan 21, 2016 #
Note
Wednesday Jan 20, 2016 #
Note
Monday Jan 18, 2016 #
Note
Sunday Jan 17, 2016 #
Path/Terrain warm up/down 16:20 [2] 2.09 km (7:49 / km) +97m 6:21 / km
shoes: Inov-8 X-Talon 212 (2016)
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Orienteering tempo 26:02 [4] 3.76 km (6:56 / km) +200m 5:28 / km
shoes: Inov-8 X-Talon 212 (2016)
Nice little middle-esque course on a very snowy and exposed High Rigg. A lot of the time was spent on looking out for grassy-snow patches to avoid the deepest of the snow cover. Orienteering very well except for one control where I was convinced I was right 10m below the control.
Feel alright running but with continuously sore glands in the morning I think I better take a few more days to shake this...
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Path/Terrain warm up/down 9:59 [2] 1.83 km (5:27 / km) +12m 5:17 / km
shoes: Inov-8 X-Talon 212 (2016)
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Saturday Jan 16, 2016 #
Path/Terrain 11:40 [2] 2.41 km (4:51 / km) +55m 4:21 / km
shoes: Inov-8 Mudclaw 300
Orienteering 33:12 [3] 4.09 km (8:06 / km) +100m 7:14 / km
15c shoes: Inov-8 Mudclaw 300
Out without on compass on some classic lakes terrain. Feeling pretty cruisy but dead on the hills. Throat okay until I spluttered at the end.
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Path/Terrain 11:42 [2] 1.95 km (6:00 / km) +35m 5:30 / km
shoes: Inov-8 Mudclaw 300
Path/Terrain 11:00 [2] 2.06 km (5:21 / km) +80m 4:29 / km
shoes: Inov-8 Mudclaw 300
Orienteering 34:38 [3] 4.65 km (7:27 / km) +148m 6:26 / km
17c shoes: Inov-8 Mudclaw 300
Out with Nathan on a very snowy lakes area. Awesome scenery and very enjoyable orienteering. Took one control at a time as map memory, and then swapped.
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Path/Terrain 10:20 [2] 1.77 km (5:51 / km) +83m 4:44 / km
shoes: Inov-8 Mudclaw 300
Friday Jan 15, 2016 #
Path/Terrain 32:44 [3] 6.92 km (4:44 / km) +152m 4:16 / km
shoes: Asics 33-DFA
Back in business, except throat still killing. No different to regular runs feel wise so all good to go I assume. Up Queens, checked some BW controls, back.
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Wednesday Jan 13, 2016 #
Note
(sick)
Monday Jan 11, 2016 #
Note
(sick) (rest day)
could probably run but won't help my recovery time so just gonna wait it out for a bit
Saturday Jan 9, 2016 #
Path/Terrain 47:31 [3] 8.15 km (5:50 / km) +57m 5:38 / km
Path/Terrain 36:42 [3] 8.02 km (4:35 / km) +47m 4:27 / km
Friday Jan 8, 2016 #
Note
Path/Terrain 6:17 [3] 1.16 km (5:26 / km) +22m 4:58 / km
Orienteering 16:31 [3] 3.2 km (5:09 / km) +24m 4:58 / km
Path/Terrain 6:56 [3] 1.17 km (5:56 / km) +19m 5:30 / km
Thursday Jan 7, 2016 #
Path/Terrain warm up/down 10:08 [2] 1.57 km (6:27 / km) +4m 6:22 / km
shoes: Inov-8 X-Talon 190
Orienteering race 34:11 [4] 6.8 km (5:02 / km) +67m 4:47 / km
shoes: Inov-8 X-Talon 190
Path/Terrain warm up/down 5:43 [2] 0.98 km (5:51 / km) +2m 5:48 / km
shoes: Inov-8 X-Talon 190
Orienteering 31:49 [2] 5.19 km (6:08 / km) +33m 5:56 / km
shoes: Inov-8 Mudclaw 300
Wednesday Jan 6, 2016 #
Path/Terrain long 1:38:50 [3] 17.1 km (5:47 / km) +783m 4:42 / km
shoes: Inov-8 Mudclaw 300 (2016)
Tuesday Jan 5, 2016 #
Path/Terrain warm up/down 4:59 [2] 0.92 km (5:24 / km) +19m 4:54 / km
shoes: Inov-8 Mudclaw 300
Orienteering tempo 34:30 [4] 4.96 km (6:58 / km) +115m 6:14 / km
shoes: Inov-8 Mudclaw 300
Monday Jan 4, 2016 #
Path/Terrain warm up/down 8:29 [2] 1.62 km (5:14 / km) +24m 4:52 / km
shoes: Inov-8 Mudclaw 300
Orienteering 1:04:52 [2] 8.44 km (7:41 / km) +132m 7:08 / km
shoes: Inov-8 Mudclaw 300
Path/Terrain warm up/down 7:26 [2] 1.63 km (4:33 / km)
shoes: Inov-8 Mudclaw 300
Path/Terrain warm up/down 4:30 [2] 0.9 km (5:00 / km)
shoes: Inov-8 Mudclaw 300
Orienteering 56:33 [2] 8.3 km (6:49 / km) +35m 6:40 / km
shoes: Inov-8 Mudclaw 300
Sunday Jan 3, 2016 #
Path/Terrain warm up/down 9:37 [2] 1.52 km (6:20 / km) +106m 4:41 / km
shoes: Inov-8 Mudclaw 300
Orienteering intervals 51:18 [4] 7.07 km (7:15 / km) +227m 6:15 / km
shoes: Inov-8 Mudclaw 300
Path/Terrain warm up/down 5:38 [2] 1.04 km (5:26 / km)
shoes: Inov-8 Mudclaw 300
Path/Terrain 30:44 [2] 6.39 km (4:48 / km) +72m 4:33 / km
shoes: Asics 33-DFA
Saturday Jan 2, 2016 #
Path/Terrain warm up/down 8:00 [2] 1.6 km (5:00 / km)
shoes: Inov-8 X-Talon 190
Path/Terrain race 17:17 3.15 km (5:29 / km) +210m 4:07 / km
shoes: Inov-8 X-Talon 190
A bit shaken after bailing on the WU (again) by testing out how slippery the first wall was. Still feeling good despite a big week surely making itself known in my legs. But nothing was tight, and that was crucial on such a short sharp up and down. Out with Tom and Andy ahead over the wall and across the stream (river). Through the marsh felt piss easy, and was nice and settled before the climb. However, this was a proper reverse moonwalk today with every 2 steps forward being 1 step back. Very frustrating but I was feeling it anyway so when I saw Tom start crawling up ahead, I decided that would make it ok to start walking myself. After about 160m of climb in 350m flat, grim, I was being pursued by Al Anthony. I thought I'd surely get him on the downhill, but if I thought there wasn't any traction on the up, then there definitely wasn't on the down. Lacked the balls to go crazy so just slid on my arse most of the way down, which was enjoyable, until a few hours after the race... Al got away with his mad descending skills, and I settled into 4th with a large and pressure-free gap behind. It wasn't Oleg's day ;-)
Later on I discovered arse sliding down a slightly rocky hill will give you a descent helping of fresh bacon on your bottom...
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Path/Terrain warm up/down 11:40 [2] 2.02 km (5:47 / km) +14m 5:35 / km
shoes: Inov-8 X-Talon 190
Road 40:38 [3] 9.43 km (4:19 / km) +115m 4:04 / km
shoes: Asics 33-DFA
Nice cruise with Tim, Ali and Callum. All feeling good, except cheeky nando's Ali. Hermitage road loop.
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Friday Jan 1, 2016 #
Path/Terrain 43:12 [3] 7.84 km (5:31 / km) +333m 4:33 / km
shoes: Brooks Puregrit 3
Woke up still mental so headed out with orienteers to the seat to sweat out the ethanol. No breakfast which was a mistake though. However, was one of those days where I had infinite energy so decided to split off and have a bash up MFD. Regretted it instantly upon starting but stuck to the plan and laboured on. The mud at the bottom gradually turned to frozen dirt so was slipping about like bambi all over the place. Managed a 3rd overall, massive PB, that'll do. Went to the top to try and scope out the group. Headed down the arete to meet them, back to the top, photos, dunsapie, home. Gave the dragonback a bash as well but was dead by this point. Big breakfast upon arrival home. Awesome - now to try and not get ill... *types whilst consuming vast numbers of mandarines*
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