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Training Log Archive: Bashman

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Road4 2:18:12 19.95(6:56) 32.1(4:18) 482
  Path/Terrain2 1:32:40 9.08(10:12) 14.62(6:20) 739
  Orienteering2 1:16:19 7.21(10:35) 11.61(6:34) 386
  S+C/Drills/Plyo/Flex5 1:13:00
  Cross2 35:00
  Cycling1 14:19 2.42(5:55) 3.89(3:41) 19
  Total10 7:09:30 38.66 62.22 1625

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

10 AM

Path/Terrain warm up/down (Warm Up + Down) 6:33 [2] 1.27 km (5:09 / km) +39m 4:29 / km
shoes: Inov-8 Oroc 280

Warming up and down

Orienteering (Balnagowan) 56:03 [3] *** 8.11 km (6:55 / km) +298m 5:50 / km
shoes: Inov-8 Oroc 280

Brown - 7.4km - 250m climb
Felt fine for the first half then just got exhausted. Had to walk the hills and got lost a couple of times too. Still an ok pace considering the effort.
C • grow a pair 8

Saturday Apr 28, 2012 #

1 PM

Path/Terrain long (Clachnaben) 1:26:07 [4] 13.35 km (6:27 / km) +700m 5:07 / km
shoes: Inov-8 X-Talon 190

Up Clachnaben with Oleg. Felt pretty tired even from the beginning, probably from my training yesterday. Started in Glen Dye and ran along the stream on the west of Mount Shade, then slowly climbed up to the top through heather and at the end a little muddy path. Then dropped to the valley and to the top of Clachnaben. Cut back down to the stream through heather once again and eventually got to a little path. Finished by the same track at the start.

Friday Apr 27, 2012 #

4 PM

S+C/Drills/Plyo/Flex (50 - 25 - 10 Circuit) 31:30 [5]
shoes: Asics Gel-DS Trainer 14(Road)

Really tough session
50 x push ups, sit ups, plank, side plank 1, side plank 2, leg raises 1, leg raises 2, dips, weight punches, weight starjumps
30 to 45s recovery after each, this made up to 19 mins
Then 25 of each, keeping the same recoveries, made up to 29.5 mins
Then 10 of each, without recovery, which only took 2 mins.

Cross warm up/down (Warm Down) 20:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Note

All warmed up for the forest sprint later on now!
Saturday is a long run on clachnaben with Oleg
Sunday is a brown course (7.6km) which will warm me up for the British.
C • Brown course 3
6 PM

Orienteering race (Crathes Forest Sprint) 20:16 [4] ** 3.5 km (5:47 / km) +88m 5:09 / km
shoes: Inov-8 X-Talon 190

Crathes Forest Sprint - 3.1km - 90m climb
Felt really good and fast, beat both Josh and Calum R, think I won but we left early
7 PM

Road warm up/down (Recovery) 23:11 [3] 5.29 km (4:23 / km) +78m 4:05 / km
shoes: Asics Gel-DS Trainer 14(Road)

Dropped off in Culter and had an easy recovery via the high road

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

Thursday Apr 26, 2012 #

8 PM

S+C/Drills/Plyo/Flex (Centurion Circuit) 26:30 [5]
shoes: Asics Gel-DS Trainer 14(Road)

Centurion Circuit, proper hard session
100 x push ups, sit ups, dips, plank, side plank, other side plank, leg raises 1, leg raises 2, running weight punches, weight star jumps = 1000
Didn't do 100 of each with out breaks in between, would even leave the exercise and come back later to finish it off. Did it all in 26.5 mins including rests, sometimes up to a minute

Cross warm up/down (Warm Down) 15:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

Road (Miltimber) 26:21 [4] 6.27 km (4:12 / km) +124m 3:49 / km
shoes: Asics Gel-DS Trainer 14(Road)

Felt like a good fast run after so sped through the winds rain and dark in my jacket. Felt extremely good, surprised with the climb. Even through the headwinds and worst rainfall was doing about 3:50/km. Almost pitch black as I got home, was a pretty mad run. No breaks, no walking, didn't even stop to let cars by ;)
9 PM

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

Wednesday Apr 25, 2012 #

Note
(rest day)

Rest day - got english tomorrow and I'm pretty knackered anyway. Just went for a 30 min walk with Tanja.

Tuesday Apr 24, 2012 #

5 PM

Road (Culter) 48:32 [4] 11.12 km (4:22 / km) +135m 4:07 / km
shoes: Asics Gel-DS Trainer 14(Road)

Was NOT planning to run that far today, thought about 6 - 7km would be good. But anyway, I went up through Miltimber and some nice forests along to Culter and got lost. Forgot which was was north and ended up running till the end of Culter on the road to Westhill. By now it was already 6.5km gone so I had to run back home which was a painful process. Stopped a few times to try and figure out where i was and were to go and a few times towards the end from exhaustion.
0 - 2.6km - road - 11:22 - 4.22/km -- lots of climb
2.6 - 4.77km - path/terrain - 10:24 - 4.48/km -- got lost, some climb too
4.77 - 6.81km - road - 8:14 - 4:00/km - downhill, still lost
6.81 - 8.53km - path - 7:27 - 4:20/km - a bit of uphill
8.53 - 11.12km - road - 10:58 - 4.15/km - home
6 PM

Cycling (Warm Down) 14:19 [2] 3.89 km (3:41 / km) +19m 3:36 / km
shoes: Asics Gel-DS Trainer 14(Road)

Tanja sent me to the shops for dinner supplies so I just treated that as a warm down.
C • lazy bint..get her fat arse... 2

Monday Apr 23, 2012 #

Note
(rest day)

Rest Day.
Exams have begun, need to take it easy now with training (although I've received a training plan from EYOC pushing me to do more). 5 hours of Art today just exhausted me so I shall have a rest.
C • spot on! 2
7 PM

Road (Abbotshall Road) 40:08 [3] 9.42 km (4:16 / km) +145m 3:57 / km
shoes: Asics Gel-DS Trainer 14(Road)

Ended up going because I feel bad having rest days when I'm capable of running and I had to clear my head after the art exam anyway. Easy run, felt really good on the uphills and relaxed in general. Twisted up to Cults, down Abbotshall road and twisting back through Cults again.

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

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