Training Log Archive: BashmanIn the 7 days ending Dec 30, 2012:
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Sunday Dec 30, 2012 #
Path/Terrain long 2:06:57 [4] 16.57 km (7:40 / km) +1068m 5:48 / km
shoes: Inov-8 TrailRoc 255
Up from Hillend over Allermuir over the western hills, up Turnhouse and back over Allermuir. Winds of 40mph and 60 on the tops and gusts, so going was tough. Blizzards in the first half, needed to pull my buff over my whole face as it hurt-a lot. Snow on the ground pretty much everywhere, kept falling towards the end. Hands and feet got really cold and painful.
Path/Terrain (Easy) 36:17 [2] 4.73 km (7:40 / km) +134m 6:43 / km
shoes: Inov-8 Road-X 255
Saturday Dec 29, 2012 #
Cycling (Cycle In and Out) 55:00 [3]
Orienteering (Fun event) 56:30 [4] 8.79 km (6:26 / km) +114m 6:02 / km
shoes: Inov-8 X-Talon 212
Quite a complicated event. Had to pair up controls on the score with a clue, only allowed to punch the controls once and in order to pair them up you had to punch them in order. Also had to do a sneaky phot-o. Visited most sites twice so it took quite a while, and working out the photos and pairs was very sluggish. However, I managed to get all the pairs and photos. Oleg got all pairs in 53, so only a few minutes down on him. Good cup-a-soup at the end to warm up.
http://www.rstrain.ndtilda.co.uk/results_12/elo_ff...
Orienteering 2:04 [2] 0.5 km (4:08 / km)
shoes: Inov-8 X-Talon 212
Road warm up/down 13:39 [2] 2.43 km (5:37 / km) +30m 5:17 / km
shoes: Inov-8 Road-X 255
Road hills 21:40 [4] 4.8 km (4:31 / km) +120m 4:01 / km
shoes: Inov-8 Road-X 255
Alternated with Oleg in leading. At first found it much easier to follow him, but towards the end it was getting painful. Leading also alright to start with but he pushed me more on the last few. Included some sprints on the last two to torture myself.
Friday Dec 28, 2012 #
Orienteering (Street O) 24:57 [2] 5.15 km (4:51 / km) +50m 4:37 / km
shoes: Inov-8 Road-X 255
WU and then a few controls from last years burns weekend. Good practice for the race in 4 weeks. A bit dodgy in places, can't read the map as my eyes were constantly watering in the wind. Cut it a bit short as I had to meet Oleg for 1:00.
Path/Terrain (Edinburgh) 47:03 [3] 7.76 km (6:04 / km) +315m 5:02 / km
shoes: Inov-8 Road-X 255
Met Oleg underneath Arthur's Seat so we ran up. Felt good going up the stairs, didn't need to walk. As we got near the top the wind literally lifted us up the hill, as if it was flat ground - one of the coolest sensations i've ever had. Very blustery at the top so we didn't waste any time. Ran down the lake. as I was wearing gripless shoes, every couple of metres I either fell or slipped on the wet grass. Any slowing down sent me flying - should've worn my trail shoes. Curved round the roads to Carlton hill, including running up Jacob's ladder in 32s. Exhausted by the time we were running home and couldn't run faster than 5/km.
Thursday Dec 27, 2012 #
Path/Terrain long (Mount Battock) 2:25:00 [4] 19.63 km (7:23 / km) +1054m 5:49 / km
shoes: Inov-8 TrailRoc 255
Woke up with quite sore scabs and legs but I was keen to get out with Oleg for a long challenging hill run. Set of with Oleg, Matt and Alfie from Finzean sawmill and headed up the valley to peter hill. No path so had to fight through deep heather most of the way to the top. Quite frosty at the top with a light sprinkling of snow. Headed down to the valley between the two hills and up the Grouse Butts to get to the track to climb Battock. The track was covered completely in ice/snow but we didn't stay on it for very long. Quite soon we forked off the track onto the extensive ice fields on the side of Battock. Literally didn't leave the sheet of ice once for at least 3k. Running was fast however, even uphill. Reached the freezing top, had a bite and flew straight back down the same way. Running quite fast back to the valley, but then more heather running up and over Baudnacauner, slow going. Hit the river where I was already knackered and stumbled along the nice river path back to the car. I'd say about 70% of the run was off path, but it was great fun anyway. Good pace considering all the heather. Came home, had a shower and went to bed.
Wednesday Dec 26, 2012 #
Path/Terrain warm up/down 8:00 [2] 1.5 km (5:20 / km)
Road race (Banchory Boxing Day) 17:33 [5] 4.87 km (3:36 / km) +74m 3:21 / km
shoes: Inov-8 Road-X 255
Didn't feel too great pre run but I quickly got into it. First time to show up for this. Started fast as usual but quickly hit the hill and slowed down, keeping Oleg in sight in 4th. Got over taken by someone but then I kept in 5th till the end. Went over the top, not too effected by the hill, and sped up again. The course had a few grassy and path bits, definitely slowed down in the fields. Felt sick towards the end, and was prepared to go for a sprint to catch 4th, but then I slipped on ice and fell on the last corner, cutting several bits of my legs/hands. Limped into the finish, several seconds under my 5k pb, but a bit over 100m under 5k. Robbie one with 15.25. Oleg was 22s faster than me, and fourth was about 10s faster than me. It really shows how much I need to update my flat 5k pb. Parkrun soon.
Orienteering (Pudding Shaker) 46:49 [3] 5.86 km (7:59 / km) +159m 7:02 / km
shoes: Inov-8 X-Talon 212
Absolutely knackered, with my knee still bleeding and my legs being very stiff. No mistakes but I just couldn't build up a good pace or flow. At least I counted the reindeer correctly - 43. Oleg ran under 40.
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Tuesday Dec 25, 2012 #
Path/Terrain (Christmas) 46:01 [2] 6.5 km (7:05 / km) +261m 5:54 / km
shoes: Inov-8 TrailRoc 255
Monday Dec 24, 2012 #
Cycling warm up/down (Cycle in) 22:34 [3]
Road warm up/down (Warm Up) 17:53 [2] 3.93 km (4:33 / km) +24m 4:25 / km
shoes: Inov-8 Road-X 255
Road intervals (Aberdeen Beach) 17:01 [4] 4.5 km (3:47 / km) +7m 3:45 / km
shoes: Inov-8 Road-X 255
A bit of fun. Was going to go for a 3km PB but I wasn't feeling it today so did a few random intervals instead.
Hard 1500m - 5:14
Threshold 1km - 3:40
Tempo 2km - 8:07
Last one was hard to keep at Tempo, began to rain so I cut the original 2.5k plan down to 2.
Road warm up/down (Warm Down) 17:51 [3] 3.59 km (4:58 / km) +31m 4:46 / km
shoes: Inov-8 Road-X 255
Cycling (Cycle Out) 27:58 [4]