Training Log Archive: BashmanIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
Path/Terrain long (Bennachie) 1:58:09 [3] 15.77 km (7:30 / km) +844m 5:55 / km
shoes: Inov-8 TrailRoc 255
Started at back o Bennachie, and ran up the "path" up craigshannoch. There was no path. So 3k and half an hour of fighting the heather until we finally got up. Pretty snowy above the tree line, but more was falling and since it was below 0, it was settling. Winds were horrendous so we headed past the Tap and down and up Millstone hill. Turned back on ourselves and followed Gordon Way until Watch Craig. Great path, makes the climb very easy. By now a lot more snow had settled and there was about 2 inches above the treeline. The wind had gone down, although it was still very cold. Took some pictures on Watch Craig and ran across to Oxen Craig. Paths were very snowy and muddy, going was slow. Few more pictures and jellies and we flew back down the path via Little Oxen to the car park in the heavy snow.
Saturday Jan 12, 2013 #
Road warm up/down 4:21 [2] 0.76 km (5:43 / km)
shoes: Inov-8 Road-X 255
Road race (ParkRun) 17:39 [5] 5.0 km (3:32 / km) +16m 3:28 / km
shoes: Inov-8 Road-X 255
Absolutely awful weather, around 20mph winds, 2c, and heavy rain. Started under 3min/k, mostly because I was freezing. It was into the wind as well so it took a lot out of me. Turned round and the wind slowed down. So I didn't have much help, but managed to keep a great pace anyway. Led on my own till 1km but then Stuart came out of nowhere and overtook me. Pushed with him for the rest of the race. Turned round half way and battled the wind for 2km, which caused a very very slow pace. Sprinted the last 500m and got just a second under my pb in good weather, so quite happy. Should be able to do 17:00 pretty easily on a good day. Face was so numb at the finish that I couldn't speak properly for the next half an hour. Re run, maybe 3 weeks, if not I have a lot of free weekends before JK.
Road warm up/down 6:44 [2] 1.05 km (6:25 / km) +5m 6:15 / km
Cross 25:00 [2]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex 26:07 [4]
shoes: Inov-8 Road-X 255
Road warm up/down 22:38 [3] 4.3 km (5:16 / km) +66m 4:53 / km
shoes: Inov-8 Road-X 255
Friday Jan 11, 2013 #
Note
(rest day)
Thursday Jan 10, 2013 #
Road warm up/down 13:32 [2] 2.02 km (6:42 / km) +35m 6:10 / km
shoes: Inov-8 Road-X 255
Road intervals (Metro Intervals) 27:46 [4] 6.0 km (4:38 / km) +57m 4:25 / km
shoes: Inov-8 Road-X 255
Standard pre race intervals. Felt a bit weak from a heavy lunch and little sleep, but I wasn't supposed to be going hard. Rest day tomorrow should set me up nicely for Parkrun on Saturday.
Road warm up/down 5:17 [2] 1.0 km (5:17 / km) +2m 5:14 / km
shoes: Inov-8 Road-X 255
Wednesday Jan 9, 2013 #
S+C/Drills/Plyo/Flex 14:30 [3]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex 15:30 [4]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex warm up/down 5:00 [1]
shoes: Inov-8 Road-X 255
Orienteering (Night O) 42:06 [3] 6.87 km (6:08 / km) +128m 5:36 / km
shoes: Inov-8 X-Talon 212
Bit knackered from the core earlier but still running pretty steady. Map was ISSOM and course included a bit of north west banchory. Map was extremely confusing with about half the controls being used twice or more. Great course, although a lot of the forest was rough. Only one slip when I was planning a later leg and suddenly thought I was on it. Forced to take a different route which wasn't too bad in the end (#17). Apart from that a few hesitations where I couldn't see the reflectors.
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Tuesday Jan 8, 2013 #
Path/Terrain (Steady) 34:41 [3] 7.31 km (4:45 / km) +160m 4:17 / km
shoes: Inov-8 TrailRoc 255
Path/Terrain warm up/down (Warm Up) 11:25 [2] 1.72 km (6:38 / km)
shoes: Inov-8 X-Talon 212
Path/Terrain intervals (Cosmics) 18:22 [4] 5.28 km (3:29 / km) +30m 3:23 / km
shoes: Inov-8 X-Talon 212
Led with Stu most of the way, felt good all the way round. Found the 2 mins to be the most hardest. Hit the same distances for every rep with the same time as well, didn't really ever slow down. (not trying hard enough?). Field was exceptionally muddy today, so quite happy with that pace.
Path/Terrain warm up/down (Warm Down) 4:01 [1] 0.74 km (5:26 / km) +6m 5:14 / km
shoes: Inov-8 X-Talon 212
Monday Jan 7, 2013 #
Road (Recovery) 32:41 [3] 6.96 km (4:42 / km) +91m 4:24 / km
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex 14:59 [2]
shoes: Inov-8 Road-X 255
Repeated the ones we learnt from Mike East, and a few extras.
S+C/Drills/Plyo/Flex 20:00 [4]
shoes: Inov-8 Road-X 255
8 mins of extras, 5 of different leg raises, 3 of sit ups, push ups and dips
S+C/Drills/Plyo/Flex warm up/down 5:00 [0]
shoes: Inov-8 Road-X 255