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Training Log Archive: Bashman

In the 7 days ending Sep 16, 2012:

activity	#	time	miles		km		+m
Path/Terrain	5	2:10:54	15.47	(8:28)	24.9	(5:15)	1084
Road	2	1:39:42	13.19	(7:34)	21.22	(4:42)	328
Orienteering	1	1:24:58	5.14	(16:32)	8.27	(10:16)	417
School PE	2	1:15:00
Cycling	1	39:17	6.21	(6:19)	10.0	(3:56)	167
S+C/Drills/Plyo/Flex	2	10:00
Total	10	7:19:51	40.01		64.39		1997

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Sunday Sep 16, 2012 #

11 AM

Path/Terrain warm up/down (Warm Up) 3:29 [3] 0.53 km (6:34 / km) +60m 4:12 / km
shoes: Inov-8 X-Talon 212

Orienteering (Pannanich) 1:24:58 [4] 8.27 km (10:16 / km) +417m 8:12 / km
shoes: Inov-8 X-Talon 212

Pannanich Colour Coded - Brown - 7.5k - 310m climb
Dragged myself out on the brown with aches and pains from yesterday. Started pretty well, couldn't see number 4 for a while, but then I got up to the open. Not really technically difficult just very heathery and marshy with painfully slow running. Finally got round with 2 controls that didn't respond. Could've ran much faster without yesterdays race, still beat dad though.
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....

Path/Terrain warm up/down (Warm Down) 3:54 [2] 0.59 km (6:37 / km) +6m 6:16 / km
shoes: Inov-8 X-Talon 212

Saturday Sep 15, 2012 #

Note

Not sure about going tomorrow, can hardly walk because of my blisters. See in the morning anyway.

12 PM

Path/Terrain warm up/down (Warm Up) 11:06 [2] 2.02 km (5:30 / km) +90m 4:30 / km
shoes: Inov-8 X-Talon 212

1 PM

Path/Terrain race (Morven Half) 28:09 [5] 4.6 km (6:07 / km) +386m 4:19 / km
shoes: Inov-8 X-Talon 212

Morven Half Hill Race - 1st
Great weather out at Morven today. Had a few Maroc juniors as competition but not much else. Started at the same time as the adults and kept with them up the accent. Everyone was powerwalking as it was 380m of climb in 1.6km. 5th to the turn around, 1st junior by a long shot so I started to descend carefully. The downhill was lovely, great views and great weather. Kept up a good pace, slowing down as two big blisters formed on my feet, I probably shouldn't of worn x-tallons. Finished 1st by 2 or 3 minutes, 40s off Robbie's time back in 08 when he was a bit older than me. Finishing pace was 2:20/km. Pretty pleased considering I had no one to push against. Won a trophy too which is great!
Uphill - 1.62km, 17:00, 10:32/km, 380m climb
Downhill, 2.98, 11;08, 3.44/km, 380m down
http://deesiderunners.com/dp/sites/default/files/M...

Friday Sep 14, 2012 #

Note

Not sure if I imported today's activity more than one time, it's not showing up for me but it's showing up in my overall time. Can't seem to view it.

School PE (Basketball) 35:00 [3]
shoes: Inov-8 Road-X 255

A few wee matches

C • May add a few hours of PE t... 5

5 PM

Road (Cults) 47:47 [3] 10.06 km (4:45 / km) +172m 4:23 / km
shoes: Inov-8 Road-X 255

Great warm up for tomorrow. Stretching out the niggles and using abbotshall road to get some speed up the hill.

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [3]

Stretching out some niggles, followed by an "ice" bath.

Thursday Sep 13, 2012 #

Note
(rest day)

Proper tired from yesterday. Bad weather and homework anyway

Wednesday Sep 12, 2012 #

Note

10 miles of walking today for sponsored walk. not really much effort, but knackered my feet and calfs.

6 PM

Cycling warm up/down (Warm Up) 20:11 [3] 4.64 km (4:21 / km) +149m 3:45 / km
shoes: Inov-8 Road-X 255

"Warm up" up to kingshill. Went there just to mix things up a bit, and so I could include a bit of biking.

Path/Terrain tempo (Tempo) 7:37 [4] 2.01 km (3:47 / km) +32m 3:31 / km
shoes: Inov-8 Road-X 255

Steady 2k tempo with a bit of a hill.

Path/Terrain intervals (Intervals) 20:08 [4] 4.42 km (4:33 / km) +136m 3:57 / km
shoes: Inov-8 Road-X 255

1.30, 2.00, 2.30, 2.00, 1.30 with the rest of the 850m loop as recovery. Included the recoveries in this. Recoveries got shorter as intervals got longer which was tough. Little bit of climb. Getting scary in the dark, which sped me up ;-)

C • Dark 3

Cycling warm up/down (Warm Down) 19:06 [2] 5.36 km (3:34 / km) +18m 3:30 / km
shoes: Inov-8 Road-X 255

Rolling back down the hill home in the dark. Was gonna do some anaerobic sprints but it got too dark.

Tuesday Sep 11, 2012 #

School PE (Badminton) 40:00 [1]
shoes: Inov-8 Road-X 255

6 PM

Path/Terrain (Cosmics) 56:31 [3] 10.73 km (5:16 / km) +374m 4:29 / km
shoes: Inov-8 X-Talon 212

Cosmics - Kirkhill North
Great turnout today meant that the pace was pretty good. Climber more than I thought possible on Kirkhill. Basically round the area anti-clockwise including the two main tops and the stone circle. Path varied from narrow and muddy, to car tracks and rocky Nice weather, took a few stops for the rest to catch up. Feeling effortless on tuesday sessions now.

Monday Sep 10, 2012 #

6 PM

Road (Steady Medium) 51:55 [3] 11.16 km (4:39 / km) +156m 4:21 / km
shoes: Inov-8 Road-X 255

Steady Medium Distance
Feeling fresh after yesterday so went for a longish one. Up the high road above culter and carried on that road to see what it was like. Virtually carless and good views of deeside made it quite enjoyable. Looped back over the top and through Milltimber. Felt like I could've gone further but I stopped myself by thinking of tomorrow's run on Kirkhill.

C • Possible New Area 4

7 PM

S+C/Drills/Plyo/Flex warm up/down (Warm Down) 5:00 [1]
shoes: Inov-8 Road-X 255

Wasn't keen on tightening up for tomorrow

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