Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Apr 22, 2012:

activity	#	time	miles		km		+m
Road	5	2:54:16	25.87	(6:44)	41.63	(4:11)	522
School PE	2	1:20:00
Path/Terrain	4	1:00:48	7.38	(8:14)	11.88	(5:07)	251
S+C/Drills/Plyo/Flex	5	37:00
Orienteering	1	21:03	2.01	(10:27)	3.24	(6:30)	94
Total	11	6:13:07	35.26		56.75		866

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Sunday Apr 22, 2012 #

12 PM

Road warm up/down (Warm Up) 6:50 [3] 1.71 km (4:00 / km) +9m 3:54 / km
shoes: Asics Gel-DS Trainer 14(Road)

Warm up to the hill

Path/Terrain hills (Hill Reps) 11:51 [5] 3.06 km (3:52 / km) +110m 3:17 / km
shoes: Asics Gel-DS Trainer 14(Road)

6 x 500m hill reps
250m up (19m climb) - no stops - and back down again
Splits: 1:59, 1:58, 2:00, 1:59, 2:00, 1:55

Road warm up/down (Warm Down) 24:58 [4] 5.61 km (4:27 / km) +86m 4:08 / km
shoes: Asics Gel-DS Trainer 14(Road)

Quite an intense warm down. Have to admit, I had to stop a few times just cause I was exhausted after the reps.

1 PM

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Saturday Apr 21, 2012 #

11 AM

Path/Terrain (Tollohill) 14:45 [3] 3.16 km (4:40 / km) +89m 4:05 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja and Gav went for a walk whilst I played about in the tiny forest. Really muddy and slippery paths but was good fun.

12 PM

Road (Tollohill - Home) 44:15 [3] 10.29 km (4:18 / km) +130m 4:03 / km
shoes: Asics Gel-DS Trainer 14(Road)

Stopped after the Tollohill run to reset my watch and off again. Easy long run home from Tollohill. Went across the Stonehaven Road Bridge, up Anderson Drive, along the Railway Line a bit, up through Manofield, along Craigton Road to Cults (slow painful incline), through Cults and Bieldside and back home. Tried to bag as much climb as I could. Really sore legs and chest towards the end so slowed down a bit. Only stopped to cross a few busy roads and tie my shoes once.

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Friday Apr 20, 2012 #

10 AM

School PE (Basketball) 40:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

6 PM

Orienteering (Tilquillie) 21:03 [4] *** 3.24 km (6:30 / km) +94m 5:40 / km
shoes: Inov-8 X-Talon 190

Forest sprint series 1 - Tilquillie
Bolted it round, still making about a minute of mistakes. Wet weather, good fun, won by 11 seconds off Callum Roberts

Path/Terrain warm up/down (Warm Up/Down) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 190

Warming up and down for orienteering

7 PM

Road warm up/down (Culter - Home) 21:29 [3] 5.25 km (4:06 / km) +57m 3:53 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja and Gav dropped me off in Culter to let me have a warm down. Felt really good, zig-zagging below and above the main road. Started off slow in the rain, then got to 3:40 - 3:50/km around the second half.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Thursday Apr 19, 2012 #

6 PM

Road (Warm Up) 2:54 [2] 0.65 km (4:28 / km) +17m 3:58 / km
shoes: Asics Gel-DS Trainer 14(Road)

Road intervals (Solo Intervals) 8:12 [5] 2.5 km (3:17 / km)
shoes: Asics Gel-DS Trainer 14(Road)

Solo intervals today as I can't get a lift to regular ones. Really wet today, lots of puddles and slippery patches, slowed me down a bit.
5 x 500m flat out. Thought I could do ten but was in pain after the first, really went as fast as I could on each one in the tough conditions. Calves really achy after. However, it was a great session.
Splits: 1:40, 1:38, 1:36, 1:39, 1:37

C • good sesh, good times. Add ... 4

S+C/Drills/Plyo/Flex warm up/down (Recovery) 12:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Recovering in between every interval. Not as much stretching, but keeping in motion

Road warm up/down (Warm Down) 16:44 [3] 3.58 km (4:40 / km) +57m 4:20 / km
shoes: Asics Gel-DS Trainer 14(Road)

Long, slow, extremely painful warm down.

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]
shoes: Asics Gel-DS Trainer 14(Road)

Tough session today, orienteering tomorrow and I'll probably go for a long run on the weekend.

Wednesday Apr 18, 2012 #

School PE (Basketball) 40:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Note
(rest day)

Rest day. Haven't had one in about 3 weeks and I'm feeling exhausted anyway! go for core and maybe a run tomorrow.

Tuesday Apr 17, 2012 #

7 PM

Road (Manofield) 48:54 [4] 12.04 km (4:04 / km) +166m 3:48 / km
shoes: Asics Gel-DS Trainer 14(Road)

Rest day today, so of course I went running anyway. Couldn't waste the nice weather ;) Ran through Cults up to Manofield and back along the Deeside road and the railway line. Sped up quite a lot towards the end, determined to get under 50 minutes. First 5 included almost all the climb
Splits: 4:07 - 4:08 - 4:30 - 4:05 - 4:11 - 3:57 - 4:01 - 4:01 - 4:01 - 3:51 - 3:51 - 3:55
Apparently lost 600 calories, good enough excuse to gorge down on some cake.

C • 75km 4

S+C/Drills/Plyo/Flex (Warm Down) 5:00 [1]

Pushed myself to do some stretching so I won't be dead tomorrow morning.

Monday Apr 16, 2012 #

Note

Been selected for EYOC this year, gonna be representing the first years and Scotland especially ;) Glad my selection races went well enough and my long hours of training have paid off!

C • eyoc 9

6 PM

Path/Terrain (River Dee) 24:12 [2] 4.16 km (5:49 / km) +52m 5:29 / km
shoes: Asics Gel-DS Trainer 14(Road)

VERY easy run with my sister as she couldn't run my normal pace, took it slow along the path along the river, climbing lots of fences too.

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