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Training Log Archive: Bashman

In the 7 days ending Aug 26, 2012:

activity	#	time	miles		km		+m
Path/Terrain	4	4:02:20	25.5	(9:30)	41.04	(5:54)	1694
Orienteering	3	3:43:10	15.22	(14:40)	24.49	(9:07)	898
Road	1	30:08	4.92	(6:08)	7.91	(3:49)	88
S+C/Drills/Plyo/Flex	1	10:00
Total	9	8:25:38	45.63		73.44		2680

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Sunday Aug 26, 2012 #

9 AM

Path/Terrain warm up/down (Warm up/down) 9:43 [2] 1.94 km (5:01 / km) +42m 4:31 / km
shoes: Inov-8 Road-X 255

Run around scolty as a warp up for the "Scotjos olympic 100m sprint". Back to the bus as a warm down

Path/Terrain 1:00 [5] 0.2 km (5:00 / km) +30m 2:51 / km
shoes: Inov-8 Road-X 255

Scotjos olympics 100m sprint qualifier and final, 3rd in qualifier, 2nd in B final. Up a hill as well.

11 AM

Orienteering (ScotJos Training) 1:28:45 [4] 8.89 km (9:59 / km) +409m 8:07 / km
shoes: Inov-8 Oroc 280

Coull
Did the blue course with Matt. Took it really slow to hit every control spot on, and save our energy for the sprint finish. Searched for one control for a few minutes that was in the wrong place and literally got caught by everyone apart from Callum and Andrew. Did the sprint from the second last control in 4:06 (last control was a pin-punch) which beat everyone else. The time didn't matter, it was the sprint finish that did ;)

Saturday Aug 25, 2012 #

1 PM

Orienteering (ScotJos Training) 1:34:25 [4] 12.1 km (7:48 / km) +439m 6:36 / km
shoes: Inov-8 X-Talon 212

Ballogie.
Warm up, relay practice race, where one control was in the wrong place, long legs, control pick/talk o with Matt, and searching for lost juniors as a warm down with Daniel and Matt.

8 PM

S+C/Drills/Plyo/Flex (Core Sesh) 10:00 [2]

Wee core sesh which still built up quite a sweat.

Friday Aug 24, 2012 #

4 PM

Path/Terrain (Scolty) 47:15 [3] 8.03 km (5:53 / km) +340m 4:51 / km
shoes: Inov-8 X-Talon 212

Easy run on Scolty with dad. Went up the steep way, without walks for the first time, down to the saddle, up the second hill, down bike paths (which was slower than going up, lots of mud, cliffs, turns), and back along the tracks with some terrain on the way.

Thursday Aug 23, 2012 #

5 PM

Road warm up/down (Warm Up) 4:12 [2] 0.87 km (4:50 / km) +6m 4:41 / km
shoes: Inov-8 Road-X 255

Warm up and drills

Road intervals (12 x 500m) 20:23 [4] 6.0 km (3:24 / km) +66m 3:13 / km
shoes: Inov-8 X-Talon 212

Metro Intervals
12 x 500m with 1 minute recovery. Did what I usually do and do the first few too fast.. Ali Mcleod was there which really helped me push. Started 5s behind him and another fast one for every interval. Really pushed the 11th one and took the last one easier. Every 2nd one was up hill.
Splits: (1:35 - 3:14/km, 1:50 - 3:43/km)
Down - Up
1:35 - 1:39
1:37 - 1:41
1:39 - 1:45
1:39 - 1:47
1:42 - 1:49
1:35 - 1:49

Road warm up/down (Warm Down) 5:33 [2] 1.04 km (5:20 / km) +17m 4:56 / km
shoes: Inov-8 Road-X 255

Handed in membership form (finally) for both Metro and Cosmics, made Metro my 2nd claim.

Wednesday Aug 22, 2012 #

Orienteering (Controlling) 40:00 [1] 3.5 km (11:26 / km) +50m 10:40 / km
shoes: Inov-8 X-Talon 212

No idea how far i ran, but putting out controls and collecting for my glen dye event. Everything went well, a turnout of about 70 with no beginners daring to come.

Tuesday Aug 21, 2012 #

6 PM

Path/Terrain (Clachnaben) 1:00:23 [4] 9.52 km (6:21 / km) +574m 4:52 / km
shoes: Inov-8 X-Talon 212

Feeling pretty good even after yesterday so went for the cosmics clachnaben hill run. Quick pace up to the top, tried to keep walking to a minimum. Got to the top at 4.5k and 400m climb in 32 minutes, pretty decent. Forced to stop with another guy for the group to catch up, ended up being 10 minutes.. Dropped 150m down to the saddle and up mount shade, barely walking at all. Another 5 minute stop for others and flew back down to the three stanes and home, with some terrain through heather. Barely feel tired at all..

Monday Aug 20, 2012 #

2 PM

Path/Terrain long (Glen Tanar) 2:03:59 [4] 21.35 km (5:48 / km) +709m 4:59 / km
shoes: Inov-8 Road-X 255

Long one along the 21k loop in glen tanar with dad and alfie. Up the stony track towards glen esk, then zig zagged up to 10k and 620m of cockcairn's north ridge. By then we had a few 1 minute stops to give alfie a swim and have a drink. Down to water of Gairney for a 4 minute stop, we both suddenly got knackered. Carried on in the heat down to the river and back, making 8 minutes of stops on the way. The last 8k just tortured me, probably because I havent been on a hill in 3 weeks.. Perfect way to end the summer though.

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