Training Log Archive: BashmanIn the 31 days ending Oct 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2018 #
Path/Terrain long 2:30:38 21.86 km (6:54 / km) +1400m 5:13 / km
shoes: Inov-8 X-Talon 230 - 2018
With Andy and Hedges from Hillend. Easy way up Allermuir to kick things off, and then the wee bumps on the west. Watched as the other two almost broke their legs down Bell's and then the grinded out Black Hill. Put some pace in after the first steep bit and the legs were feeling awesome, even into a strong wind. Down the easy way and then long climb up Turnhouse. Again pushed the second half with good feelings. After this was very chill with Andy bonking a bit and some good convo with David came up. Quite dark as we hit Allermuir but luckily David had a lamp so we carefully got back down. Really happy with this, 6th long run in the Pentlands in 3 weeks and really beginning to feel like I can function on the hills. A few years ago this would have killed me for a week but I finished this run today feeling almost unchanged from the start.
.
Tuesday Oct 30, 2018 #
Path/Terrain warm up/down 43:19 [2] 8.75 km (4:57 / km) +115m 4:39 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Will and then an extra loop on meadows. Pissing it down and pretty cold. Feeling very grotty, thought I was over the cold but ah well. Gooood catching up.
.
Path/Terrain tempo 1:00:00 14.37 km (4:11 / km) +310m 3:46 / km
shoes: Inov-8 X-Talon 230 - 2018
Warm up over to Braids and then a 30min tempo taking in two climbs to the top and a flatter last 10mins, before a final burst uphill. Feeling quite strong but not too fast, enough to demote the session from two reps of the Braids lap - also since it was getting dark pretty quickly.
.
Monday Oct 29, 2018 #
Path/Terrain long 2:08:22 [2] 23.3 km (5:31 / km) +835m 4:40 / km
shoes: Salomon Sense Pro 2 - 2018 Red
From KB on a very fine morning indeed. Out over Braids eyeing up a very tempting Pentlands. So across the bridge and up Caerketton the tough way. Too sleepy to make any sane decisions so took the grimmest lines. Up on top there were some beautiful blue sky views with the first frost of the year piling up pretty thickly and sparkly in the sun. Along the ridge to Allermuir and continued onto Harbour. Took in the top which I didn't actually realise existed and then turned back through Bonaly. Feeling a wee bit tired at this point so saved the legs from climbing too much anymore. Down through the forest to get to the bypass I started smelling smoke. Stumbled upon a very slow burning wildfire next to a camping spot. Was a bit strange to see on what was a very cold morning, but had a small examine before going down to tell a pair of walkers. Back through Braidburn and over Blackford to finish things off. Very enjoyable but getting hungry towards the end. Legs good considering it being Monday morning. Called the Pentland Rangers about the fire when I finished and they said they said they knew about it as it 'had been going on for about a week now'.....?!
.
Sunday Oct 28, 2018 #
Path/Terrain 19:39 [2] 3.31 km (5:57 / km) +5m 5:54 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Tam. Very, very phlegmy.
.
Path/Terrain warm up/down 12:58 [2] 1.77 km (7:19 / km)
shoes: Inov-8 X-Talon 230 - 2018
Orienteering race 1:04:11 13.12 km (4:54 / km) +250m 4:28 / km
shoes: Inov-8 X-Talon 230 - 2018
Not feeling very good today, screwed something up with the eating and didn't sleep enough despite the extra hour. Legs were good though which was odd. Started very badly, think I'm used to a 1:7500 on Roseisle so didn't know what to expect. Settled in a bit but didn't really feel like I was spiking a single control, always some hesitation in the circle. Lack of sleep also made the eyes very watery so was crying my way round most of the way, struggling to see the details on the map.
Did well in the green though using a very old micro-compass and began to pick things up later on during the easier legs. Still not feeling too good but it seemed the less orienteering required the better for me, and eventually overtook Nixon time-wise and ground out a narrow win. We had a competition in that the 12th person on the run in would have a swim in the sea. Didn't actually get held up in the end but I got the run in split by 8s out of fear.
.
Path/Terrain warm up/down 13:07 [2] 2.24 km (5:51 / km)
shoes: Inov-8 X-Talon 230 - 2018
Some silly boy locked the keys in the car so various joggings to keep warm.
.
Saturday Oct 27, 2018 #
Path/Terrain 17:14 [2] 3.44 km (5:01 / km) +7m 4:58 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Tam/Eddie/Tom.
.
Path/Terrain warm up/down 17:37 [2] 2.77 km (6:22 / km) +1m 6:22 / km
shoes: Salomon S-Lab Sense 6
Orienteering race 25:57 [5] 5.59 km (4:39 / km) +120m 4:12 / km
shoes: Salomon S-Lab Sense 6
Fun little forest sprint around Grant Park and the hill. Feeling quite good and managed to keep a good pace round.
.
Path/Terrain 1:15 [2] 0.2 km (6:21 / km) +2m 6:00 / km
shoes: Salomon S-Lab Sense 6
Orienteering tempo 45:00 [4] 11.0 km (4:05 / km) +80m 3:57 / km
shoes: Salomon S-Lab Sense 6
Fairly quick turnover to avoid having lunch and tightening up. Took a while to get warm again after it started raining but soon relaxed into a cruise. Taking some bad routes but eventually caught Eddie and romped round with him. Saw him deck it on a slippy slippy bridge and had a good laugh before chasing Tom and the woofer round the last bit.
.
Path/Terrain 30:00 [2] 5.87 km (5:07 / km) +7m 5:05 / km
shoes: Salomon Sense Pro 2 - 2018 Red
On the beach with Dan in the moonlight, very romantic and he even took his top off. Good to stretch the legs having not warmed down earlier.
.
Friday Oct 26, 2018 #
Path/Terrain 48:55 [2] 9.36 km (5:14 / km) +201m 4:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Many more DOMS than I was expecting but quite happy to shuffle along in some morning sun. Wind's died down now too so less of a struggle on the tops. Ran via the very attractive Braids llamas again and up over the top, down into hermitage decking it onto my numb hands and up Blackford. Back to KB to round off a very nice run by falling over trying to get my lycra off in the changing rooms and exposing myself quite badly. Sorry, fellow students.
.
Orienteering 51:03 7.69 km (6:38 / km) +25m 6:32 / km
shoes: Inov-8 X-Talon 230 - 2018
Bit grim starting off in the sleet and cold but once we warmed up it was quite fun. Had several discussions about control locations but otherwise we flowed through pretty well on some old maps with 5 very slightly different courses. Brutus often pushing the pace and orienteering well, big things to come.
.
Thursday Oct 25, 2018 #
Path/Terrain warm up/down 19:51 [2] 4.23 km (4:42 / km) +2m 4:41 / km
shoes: Adidas Pureboost
.
Road warm up/down 10:23 [2] 2.15 km (4:49 / km) +6m 4:45 / km
shoes: Adidas Pureboost
S+C/Drills/Plyo/Flex 50:00 [0]
Decent session, will take a while to get used to it but happy with what we're doing. Pistol squats and calf work especially going to delay some form of overuse injury that is probably never more than a few days of forgotten maintenance work away. Good chat to Steve after and made a nice gym plan for me.
.
Path/Terrain 26:57 5.15 km (5:14 / km) +60m 4:57 / km
shoes: Salomon Sense Pro 2 - 2018 Red
.
Orienteering 13:00 [4] 3.33 km (3:54 / km) +15m 3:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Nice course planned by Pedley. Took a few rubbish routes inc. running to the last control from the start but really enjoyed the area. Legs very much in a tempo state.
.
Wednesday Oct 24, 2018 #
Path/Terrain long 1:46:24 17.94 km (5:56 / km) +972m 4:40 / km
shoes: Salomon S-Lab Sense 6
Quite ill today so taking some strange routes. Very windy as well. Enjoyed the path round Black Hill though and a wind-assisted climb of Carnethy was fun too. Had catchy Scottish Folk songs stuck in my head the whole way after listening to them in the car. Highlights were pissing off the top of Turnhouse - a strange fluid dynamics turbulence effect meant it went all over me despite being away from the wind - and then tip toeing past a sheep before letting off a massive fart to give it a heart attack.
.
Tuesday Oct 23, 2018 #
Path/Terrain 46:10 [2] 8.92 km (5:11 / km) +105m 4:53 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Trim, feeling pretty trashed and ill.
.
Path/Terrain warm up/down 20:36 [2] 3.95 km (5:13 / km) +5m 5:11 / km
shoes: Inov-8 X-Talon 230 - 2018
Path/Terrain intervals 29:02 8.06 km (3:36 / km) +50m 3:30 / km
shoes: Inov-8 X-Talon 230 - 2018
Nice in a good pack on a very windy day on the KFs. Struggling a bit on the last rep.
.
Path/Terrain warm up/down 33:55 [2] 6.19 km (5:29 / km) +125m 4:59 / km
shoes: Inov-8 X-Talon 230 - 2018
Monday Oct 22, 2018 #
Path/Terrain 1:31:50 [2] 18.37 km (5:00 / km) +348m 4:34 / km
shoes: Salomon Sense Pro 2 - 2018 Red
From KB round a shortened Mortonhall and then met Alex at DVC for an extra 30. Considerably better than yesterday.
.
Road 37:20 [2] 7.72 km (4:50 / km) +143m 4:26 / km
shoes: Adidas Pureboost
With a pack of boys before gym. Timed badly.
.
S+C/Drills/Plyo/Flex 45:00 [0]
Sunday Oct 21, 2018 #
Path/Terrain long 2:03:01 [2] 22.51 km (5:28 / km) +336m 5:05 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Started with a bigger pack and then split off with Andy and Stanwix. Hit the wall VERY HARD at about 80 and then really struggled to get home. Grim. Probably because hungover, sleep deprived, and having had breakfast 6hrs before.
.
Saturday Oct 20, 2018 #
Road 18:41 [2] 3.21 km (5:50 / km) +22m 5:38 / km
shoes: Salomon S-Lab Sense 6
.
Path/Terrain 13:17 [2] 2.35 km (5:39 / km) +37m 5:14 / km
shoes: Inov-8 X-Talon 230 - 2018
Path/Terrain race 44:41 [5] 8.54 km (5:14 / km) +734m 3:40 / km
shoes: Inov-8 X-Talon 230 - 2018
Big question mark over this as to whether the legs were fixed from last week. Didn't feel great warming up, and didn't feel as light as Wednesday on the initial climbs but energy to get up the hill was there. Started a little reserved before sticking into 2nd leaving the fields. Chris Arthur (Keswick) came past, didn't know the face to the name but he was clearly on a mission, and a little bit too fast for me so floated off the front. Eventually overtook 2nd just as things were getting quite steep. Did well in scrambly and powerwalking sections so perhaps gained a bit before the top, but 40s off Chris at this point.
Descent started well but the clag was so thick I was looking for flags rather than my feet. Felt like I could have committed more (especially if I had my VJs on) but equally was quite a comfortable pace, plus knowing there was some climb/flat still to come. Really enjoying things by now, and eventually popped out the fog still on path. Saw Spongey and asked him what the gap was, as he counted "18, 19, 20". Couldn't believe this at first but soon occurred to me I was only seeing about 10s in to the future. Popped through the wall and Chris was just ahead, noticeably a little bit slower than me.
Closed a bit more before the final climb and then really dug into the reserves up a bit of a wall. Felt good going back along the traverse and was hoping I could catch him on the last steep descent. Think he committed a bit more though and a bit of premature sprinting was required to catch him. Fun sprint finish, form felt like it was out the window and probably didn't look too attractive but finished as an apparent dead heat. Although Chris punched before me, they edited the results to make it a tie which I'm quite chuffed about. Glad to get through in one piece and very proud of the team to bash out another very good result, 4th this year in arguably a tougher field than last year. Felt like a bit of a punter asking commentator Sellwyn what Chris's name was, but it was nice being a bit of a dark horse and he asked me the same thing back anyway ;-)
Results - http://www.sportident.co.uk/results/2018/BritishFe...
Finish Video - https://www.instagram.com/p/BpKuQHbHR9WhtcJshzFsu_...
.
Path/Terrain 43:58 [2] 7.09 km (6:12 / km) +174m 5:32 / km
shoes: Inov-8 X-Talon 230 - 2018
Friday Oct 19, 2018 #
Path/Terrain 57:27 [2] 11.6 km (4:57 / km) +196m 4:34 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Nice braids lap with a good group.
.
Thursday Oct 18, 2018 #
Path/Terrain 43:56 [2] 7.7 km (5:42 / km) +234m 4:57 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Trim up the seat on a very nice morning. Lovely.
.
Orienteering 21:06 [2] 3.35 km (6:18 / km) +48m 5:53 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Putting out FWTN controls.
.
Road 18:20 [2] 3.17 km (5:47 / km) +78m 5:09 / km
shoes: Salomon Sense Pro 2 - 2018 Red
.
Wednesday Oct 17, 2018 #
Path/Terrain 1:51:40 18.5 km (6:02 / km) +1140m 4:37 / km
shoes: Inov-8 X-Talon 230 - 2018
Pentlands from Flotterstone. Up Bell's Hill a rough way to get the legs in gear for next week, before sacking that and hitting paths for the rest. Black Hill, grim direct descent into Hare and onto the Kips. At this point decided to start going steady on the climbs, before pushing the final sections and cruising the downs relatively easily. This felt quite good and I was adequately tired by the end. Made my lecture 15mins late, perfect.
.
Path/Terrain 33:31 [2] 6.03 km (5:34 / km) +52m 5:20 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Effort to save the legs before waking up tomorrow morning. Easy meadows lap with Lucy(!) before some extra on the links and then to pasta night.
.
Tuesday Oct 16, 2018 #
Path/Terrain 50:57 [2] 10.64 km (4:47 / km) +128m 4:31 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Oleg along flat RL and then back through Foggieton. Feeling decent.
.
Path/Terrain 36:27 [2] 7.66 km (4:46 / km) +120m 4:25 / km
shoes: Inov-8 X-Talon 230 - 2018
Up Binghill and then down through Murtle Den. Shite land owner has put a high fence up with CCTV so gave them all a good wave. Also 'Shooting in Progress' signs which are hilarious given the proximity to houses. I don't really understand how you can be so backward as to own such a nice piece of forest and not allow people to go and enjoy it. I for one shall be returning as much as possible when I'm home and hope to meet this idiot sometime in the future.
.
Monday Oct 15, 2018 #
Path/Terrain 2:01:20 [2] 21.64 km (5:36 / km) +679m 4:51 / km
shoes: Inov-8 X-Talon 230 - 2018
Nice with Oleg and Dad/Alfie for the first bit on a new side of Hills of Fare. A bit grim starting off but felt better as it went on. Nice weather soon arrived and began to get quite enjoyable just as I decked it and opened my knee. Classic, but luckily not deep this time. At least there was enough of the run to keep it moving so actually heeled quite well.
.
Sunday Oct 14, 2018 #
Path/Terrain 12:05 [2] 2.39 km (5:03 / km) +5m 4:59 / km
shoes: Salomon Sense Pro 2 (2018)
Trying to keep things slow. Legs all good, no knots.
.
Path/Terrain race 2:23:30 27.13 km (5:17 / km) +1823m 3:58 / km
shoes: VJ Bold (2018)
A very strange one, as I wasn't expecting to improve on last year, nor did I think I was going to until about 80% of the way round.
Plan was to start much easier than before but this was almost never going to happen with a big pack going hard right from the go. Managed to force myself to let them go but once they were about a minute ahead the string became taught and I began pushing harder. Coming down Castlelaw I was sure I had overcooked and with a bit of sick in my mouth, I thought it was going to be a grim time. Stopped for a drink at Flotterstone and notice the pack of EUOC boys just behind. Half way up Turnhouse I took my bag off to have another drink and decided it was a good time to chill out a bit and let the boys catch me. Turns out this waiting about was a good way to kick off a second wind so after briefly chatting to them my legs felt reborn. Pushed up the second half of Turnhouse and back into 5th ahead of Waldie.
Sat there going approximately the same pace as the leading pack, knowing full well I could catch at least one of them, who would surely die before the finish. i.e. there was no chance they were all comfortable running there. Soon Scott let go of the group and I stuck about a minute behind him for a lot of the second half. Carnethy felt grim but then after my first gel I began to feel better and the rest of the ridge was good. Saw Scott walk up east kip, obviously looking more tired than I was so this was a nice boost.
Drove road was absolute hell - I don't understand why they allow this sort of crap to happen for the sake of felling a few trees and yet the neighbouring landowner doesn't let a few runners to go the most direct way over Hare Hill. At least the second section was clean so a bit of recovery could take place before descending off hare about 100m to the right of a perfectly normal walkers path(!) I had a good feeling about Black and broke the long climb up by having my second gel. Pushed up well and noticed Scott was getting closer. Descended off it well trying to not overstride and give myself a stitch as I did two years ago, and then knew what was coming next. Didn't have a great line into Bell's but was read to power walk as soon as I hit the wall of the climb. This felt fine, walking reserves were still high, and so I was up behind Scott at the top. Overtook on Harbour and totally unlike last year, I managed to run the whole hill. At this point I knew I could perhaps chop my PB.
Onto Capelaw and I let myself walk the first steep slope that is often forgotten about. Had my final gel to get myself to the finish and this had a really good effect. Felt I could really push along the top and into the final big climb. Knew most of it would be walking so did so and again managed to push over the top. Had a bad feeling of bonking before the top of Caerketton or not having the legs to descend but it wasn't too bad and I managed to push right to the line at a good pace.
Very pleased with the time and all the energy I had towards the end of the race. My pacing wasn't perfect especially around the start and Turnhouse, but it was much better than previous years. Not sure whether this waiting had a good or bad effect on my overall time but was a bit risky nonetheless. Also want to personally apologise as it must have been pretty annoying for the lads who saw me slowing up for them only to sprint away again, and can only hope I didn't have a negative effect on their races. Ideally I should have started with them and then began the push on Turnhouse, likely would have made for a better time. Either that or starting with the leaders and seeing how long I could hang on, although past experience would suggest I do better when I'm on my own. All things to think about I guess...
Conditions were a bit wet but wind was almost 0. Drove road definitely took something out the legs though and a big training week can't have helped either. Tempted to think what time I could push out if I nail the pacing/eating with good conditions in the next few years, although we're surely overdue for a stormy skyline after the last few years of near perfection!
Gels - 50mins, 95mins, 120mins. SIS/High5/Manuka worked really well, but maybe should have taken them all 5mins earlier (- partially to do with position of climbs though). Big porridge breakfast and coffee over two hours before with nothing else (quite important to have a sound stomach on Skyline....)
.
Path/Terrain 15:03 [2] 3.23 km (4:40 / km) +5m 4:38 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Drove home post race and had a wee jog before surprising the mum with my unexpected presence.
.
Saturday Oct 13, 2018 #
Road 33:20 [2] 6.9 km (4:50 / km) +7m 4:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Tim and Alex still feeling a bit grim.
.
Path/Terrain 27:28 [2] 5.5 km (5:00 / km) +51m 4:46 / km
shoes: Salomon Sense Pro 2 (2018)
Before dinner feeling much better. With Colm/Irish boys plus a few of EUOC, nice pre-match chat.
.
Friday Oct 12, 2018 #
Path/Terrain 48:54 [2] 10.69 km (4:35 / km) +81m 4:25 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With a big hungover squad of silly boys discussing the recent happenings. Feeling alright.
.
Thursday Oct 11, 2018 #
Path/Terrain 30:47 [2] 6.0 km (5:08 / km) +34m 4:59 / km
shoes: Salomon Sense Pro 2 - 2018 Red
.
Orienteering 23:30 [4] 4.37 km (5:22 / km) +120m 4:44 / km
shoes: Inov-8 X-Talon 230 - 2018
Pedley's training on the crags. Nice micro-o with some middle-esque training in there too. Good fun.
.
Path/Terrain warm up/down 46:10 [2] 8.94 km (5:10 / km) +140m 4:47 / km
shoes: Inov-8 X-Talon 230 - 2018
.
Road race 4:45 [5] 1.5 km (3:09 / km)
shoes: Asics Dynaflyte
Some late night fun.
.
Wednesday Oct 10, 2018 #
Path/Terrain 2:13:46 21.02 km (6:22 / km) +1000m 5:08 / km
shoes: Inov-8 X-Talon 230 - 2018
Nice one with Andy in outstanding weather, bare minimum wind and hot sun, 20c. Tops off the whole way round. Nice to recce the crucial bits before the weekend but bonking a bit on the last few climbs so pushed them a bit harder.
.
Tuesday Oct 9, 2018 #
Path/Terrain 31:18 [2] 6.0 km (5:13 / km) +37m 5:04 / km
shoes: Salomon Sense Pro 2 (2018)
Easy meadows with Tim. Indeed I hurt tomorrow. Photo finish getting to the toilet at the end too.
.
Path/Terrain 1:40:08 [2] 18.61 km (5:23 / km) +454m 4:48 / km
shoes: Inov-8 X-Talon 230 - 2018
With Alex and then Tom after doing the WU of the intervals. Feeling a lot better and good fun climbing Tom Ryan's in the dark. Joined in for last km of the last rep. Easy with the interval lot at the end.
.
Monday Oct 8, 2018 #
Path/Terrain 2:00:10 [2] 24.14 km (4:59 / km) +363m 4:38 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Out to Braids for a lap with Tim before extending things round Mortonhall with the legs feeling truly incredible. Nice warm weather and only downside was a hefty amount of chafe by the end.
.
Road 20:03 [2] 4.48 km (4:28 / km) +1m 4:28 / km
shoes: Adidas Pureboost
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Adidas Pureboost
Recovery session that went out the window. Gave the ski erg a good go, pushed some tough sets on the upper, and had a bit of a max wattage test with Eddie. Gonna hurt tomorrow.
.
Sunday Oct 7, 2018 #
Road 18:59 [2] 3.69 km (5:08 / km) +20m 5:00 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Alex/Jonny/Eddie/Charlotte round the river islands.
.
Road warm up/down 32:48 [2] 4.4 km (7:27 / km) +3m 7:26 / km
shoes: Salomon S-Lab Sense 6
Orienteering race 15:16 [5] 3.99 km (3:50 / km) +77m 3:30 / km
shoes: Salomon S-Lab Sense 6
This had all the potential of being a very good race, especially after watching the A Race with GPS all day and there being minimal pressure on our race. Warm up was good and legs felt fit for the first time this weekend, probably to do with the nerves though. Started well and flowed through the first few controls solidly, but then started taking some poor routes. Coming out of 5 I hadn't planned the main leg to 6 so had my face firmly in the map as I ran head on into a car. Gave the bonnet a good smack and the inhabitants a decent scare but ran on relatively unscathed, save for my routechoice which had taken a major blow.
Jonny caught me by a minute by 6 and then we had some good head to head racing for the rest of the course. Made a longer RC work in my favour (stair mapping....) and so made a gap on him by the end. Then missed the last control [genuinely by accident] and DSQd into the finish, what a shame...
Not a good weekend for me but a lot of fun nonetheless. Quite ready to specialise a little bit this winter and next year though, these sprints and middles feel much to short for me to be able to race through at the moment.
.
Road warm up/down 4:00 [2] 0.75 km (5:20 / km) +2m 5:15 / km
shoes: Salomon S-Lab Sense 6
Saturday Oct 6, 2018 #
Road 14:51 [2] 2.86 km (5:11 / km) +22m 5:00 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Alex/Eddie/Jonny/Jamie along the river. Not far above 0 which was a nice wake up.
.
Path/Terrain warm up/down 27:42 [2] 3.47 km (7:59 / km) +146m 6:36 / km
shoes: Inov-8 X-Talon 230 - 2018
Orienteering race 44:35 [5] 6.41 km (6:57 / km) +200m 6:01 / km
shoes: Inov-8 X-Talon 230 - 2018
Not sure anyone but the Czechs were truly ready for something like that - course was 4.3km! Wish I had been more disciplined earlier on and taken all the 'high road' options, where in all but 1 case were the fastest routes. Eventually figured this out towards the end and had some decent splits, not too far off a good pace but notably with a pair of ruined legs after wasting a lot of metres climb around the course. Really nice sandstone/gully maze terrain, not sure how fair it is on a 1:10 map but hope I get to race there again in the future.
.
Friday Oct 5, 2018 #
Road 20:24 [2] 4.29 km (4:46 / km) +21m 4:39 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Out with a big group to watch some cool clockwork at 10am and then back with Alex. Feeling a bit wobbly but should be okay.
.
Road warm up/down 16:36 [2] 2.72 km (6:06 / km) +7m 6:01 / km
shoes: Salomon S-Lab Sense 6
Orienteering race 15:30 [5] 3.81 km (4:04 / km) +100m 3:36 / km
shoes: Salomon S-Lab Sense 6
Messed it up early on by not checking the map enough, perhaps following a bit, and binning 30s and a lot of metres of height. Nice to see Lind and Borjeskog do the same so thumped on with them for most of the rest of the race at a good pace. Niemi joined in too but binned some more time somewhere. Running at near enough the winner's pace after the mistake so satisfied enough with that, but still wasn't too happy with myself at the finish.
.
Road warm up/down 14:35 [2] 2.4 km (6:04 / km) +4m 6:01 / km
shoes: Salomon S-Lab Sense 6
Thursday Oct 4, 2018 #
Road 10:02 [2] 2.03 km (4:57 / km) +18m 4:44 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Alex along the river and back. Legs just about there.
.
Path/Terrain warm up/down 18:47 [2] 3.44 km (5:28 / km) +3m 5:27 / km
shoes: Salomon S-Lab Sense 6
Orienteering race 11:14 [5] 2.95 km (3:48 / km) +40m 3:34 / km
shoes: Salomon S-Lab Sense 6
Disaster before I'd even started as I didn't check my SI and hence hadn't switched on the Air function. Hit number 1 and somehow knew before I'd even waved that nothing would happen. Went back and tried again but didn't work so properly punched. Tried again at 2 with no luck and so realised I had to punch every control. Knew I'd be out straight away but at this point I thought it was the organiser's faults so raged and carried on.
Distracted and making silly routes spending my time weighing up the chances of qualification by default rather than properly planning. Running with Kasper at the end it was clear how much time was payed at each control and I finished in a bit of a moody state. Soon realised why it wasn't working, although dibber was apparently also low on battery. 2x2 clear/check boxes on the -3min line with no official present seemed like a silly setup for 3 people per minute but essentially me being a fanny and unprepared was the downfall of the race...
.
Path/Terrain warm up/down 9:29 [2] 1.75 km (5:25 / km)
shoes: Salomon S-Lab Sense 6
Road 22:02 [2] 4.38 km (5:02 / km) +38m 4:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Slalom round 2 with a bigger group.
.
Wednesday Oct 3, 2018 #
Path/Terrain 30:32 [2] 6.42 km (4:45 / km) +25m 4:40 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Wee out/back of industrial Prague.
.
Orienteering 35:46 [2] 4.76 km (7:31 / km) +157m 6:27 / km
shoes: Inov-8 X-Talon 230 - 2018
Short pick of Middle relevant terrain. Awesome sandstone rock and very clean underfoot. Will be physical though with some steep slopes and an 8min/km winning pace...
Good adrenaline kick at the end when I heard a gunshot as I ran towards a Czech back-country log cabin. No sign of anyone there as I ran past except a beer can hanging off a string full of bullet holes.
.
Road 22:52 [2] 4.1 km (5:35 / km) +42m 5:19 / km
shoes: Asics Dynaflyte
Jog with Fay and Sarah in central Prague, slaloming between tourists and seeing some interesting artwork.
.
Tuesday Oct 2, 2018 #
Path/Terrain 1:05:58 [2] 12.39 km (5:19 / km) +183m 4:57 / km
shoes: Salomon Sense Pro 2 (2018)
With Tim round a similar thing to yesterday. Legs twice as bad today, maybe some additional stuff from gym. Had to heel strike the whole way round. Little bit better by the end but fairly inte bra generally, hopefully the next two days can mend me. Beautiful sunrise and blue skies though.
.
Monday Oct 1, 2018 #
Path/Terrain 59:27 [2] 11.18 km (5:19 / km) +117m 5:03 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Tess and Tim round easy Holyrood. Some very weird tightness in specific spots such as lower ITB and of course calves. Not bad by the end though and even threw in some strides. Good chat and nice morning.
.
Path/Terrain 27:50 [2] 5.82 km (4:47 / km) +37m 4:38 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Meadows with crew.
.
S+C/Drills/Plyo/Flex 30:00 [0]
weight:73.2kg shoes: Adidas Pureboost
.
Road warm up/down 3:52 [2] 0.75 km (5:09 / km) +5m 4:58 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Road 6:53 [2] 1.51 km (4:34 / km) +6m 4:28 / km
shoes: Salomon Sense Pro 2 - 2018 Red