Training Log Archive: BashmanIn the 7 days ending Feb 3, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 3, 2013 #
Orienteering 45:07 [2] 5.81 km (7:46 / km) +322m 6:05 / km
shoes: Inov-8 Oroc 280
Saturday Feb 2, 2013 #
Path/Terrain long 1:55:51 [3] 16.34 km (7:05 / km) +876m 5:35 / km
shoes: Inov-8 TrailRoc 255
Snowed again last night, so even getting there was a nightmare. Stuart wasn't there so a bit slower than normal. Got up to the start of Gordon way fine, in about an inch of snow. Split off with two others to Watch Craig. However going up Gordon way was pretty awful. Snow was about a foot deep everywhere and crusty. So landing was fine but as soon as I tried to push for another step, my foot would disappear into a newly formed hole in the snow, and this was every step, so getting a rhythm was impossible. Carried on like this for about 3-4k going over the top. After Watch Craig, I realised that we weren't going very far so I split off on my own and ran down to Back o Bennachie, keen to get another climb in. Same issue with the snow going down, felt like I nearly broke my leg at times when I wasn't sinking for a few steps then suddenly half my leg goes and absorbs all my momentum stopping. I noticed this is probably because I wasn't on a path at all, and ended up running through the heather to find it for a while. Eventually started climbing again, through some beautiful winter forests, and got to the top of Oxen Craig no problem. Saw the Longhursts' (i think) at the top but had no time to stop in the cold. Similair problem going through Craigshannoch, Little John's Length, and Mither tap with the snow. So after Little John I cut through the heather to Mither tap. After Mither Tap it was almost a skating rink for the first 100m vertically downwards. So going was slow but after that it was just a glide down the easy slopes to the car.
Friday Feb 1, 2013 #
Path/Terrain 41:21 [3] 8.29 km (4:59 / km) +294m 4:14 / km
shoes: Inov-8 TrailRoc 255
Road warm up/down 10:14 [2] 2.1 km (4:52 / km) +15m 4:42 / km
shoes: Inov-8 TrailRoc 255
Didn't feel like I needed it.
S+C/Drills/Plyo/Flex 30:00 [4]
shoes: Inov-8 Road-X 255
25 minutes of that then 5 minutes after drills of pelvic/glute exercises
S+C/Drills/Plyo/Flex 15:00 [3]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex warm up/down 5:00 [1]
Thursday Jan 31, 2013 #
Road warm up/down 7:07 [2] 1.45 km (4:54 / km) +9m 4:45 / km
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex 33:17 [4]
shoes: Inov-8 Road-X 255
other core
2 x plank circuit
glute/pelvic exercises
100 sit ups
S+C/Drills/Plyo/Flex 16:35 [3]
shoes: Inov-8 Road-X 255
S+C/Drills/Plyo/Flex warm up/down 5:00 [1]
shoes: Inov-8 Road-X 255
Road warm up/down 4:16 [2] 0.84 km (5:05 / km) +14m 4:41 / km
shoes: Inov-8 Road-X 255
Road intervals 26:47 [4] 7.5 km (3:34 / km) +95m 3:22 / km
shoes: Inov-8 Road-X 255
Leading all the way through so no one to really push against. Pouring rain but thankfully no wind, quite pleasant actually. Happy with the times.
Odds had 2:1 downhill ratio, Evens had 2:1 uphill ratio.
5:23, 26, 17, 23, 17
Road warm up/down 8:04 [3] 1.5 km (5:23 / km) +37m 4:48 / km
shoes: Inov-8 Road-X 255
Wednesday Jan 30, 2013 #
Road warm up/down 10:50 [3] 2.24 km (4:50 / km) +57m 4:18 / km
shoes: Inov-8 Road-X 255
Orienteering (Night O) 46:45 [4] 6.68 km (7:00 / km) +51m 6:45 / km
shoes: Inov-8 Oroc 280
Conditions were absolutely terrible. Constant high winds (40mph?) which gusted at what felt like 60-70 with dagger-rain on top of that. Dropping the map would be the end of it, you'd never find it again. Clean to the first few, although by 3 I was already suffering. Long leg to 4 against the wind, went through 13 and used that as an attackpoint. Along the long hill to 5, easily spotted. Risked it by going straight to 5, with the wind behind my back, and overtook someone who took the path route, kept in check with the map the whole time. 7 seemed to take ages but by 8 I had an unknown boost of energy again. 9 and 10 were fine, caught Sarah by 10. 11 was crazy trying to avoid the newly formed lake, ended up wading through in places, luckily shallow. So lost maybe 30s taking a long route there. 12 was torture, my face went so numb running against the wind that I couldn't pull the facial muscles that make my left eye blink, and therefore had to do it manually. Luckily since it was raining, my eye didn't dry up. Biggest mistake was to 13 (-1 minute?) as I hit 4 again, should've really hit it perfectly as I had been there before, but I think the wind swerved me off. 14 was nicely tucked in on the top of a hill. 15 was alright, wasted maybe half a minute just making sure I got it. Then 16 17 and finishing was just a matter of running with the wind nicely.
Had a very satisfying run, beginning to trust my compass more and navigating well in such harsh conditions and terrain.
http://grampoc.files.wordpress.com/2013/01/forvied...
Path/Terrain warm up/down 3:04 [2] 0.54 km (5:41 / km) +3m 5:31 / km
shoes: Inov-8 Oroc 280
Road warm up/down 16:08 [3] 3.42 km (4:43 / km) +47m 4:25 / km
shoes: Inov-8 Road-X 255
Tuesday Jan 29, 2013 #
Road warm up/down 4:49 [2] 0.93 km (5:11 / km) +10m 4:55 / km
shoes: Inov-8 Road-X 255
Small WU
S+C/Drills/Plyo/Flex 30:10 [4]
shoes: Inov-8 Road-X 255
2 mins of exercises, 3 mins of plank x 2
then 10 minutes glute and pelvic stuff
then same as first bit.
Tough.
S+C/Drills/Plyo/Flex 15:04 [3]
shoes: Inov-8 Road-X 255
Road warm up/down 8:45 [3] 1.67 km (5:14 / km) +17m 4:59 / km
shoes: Inov-8 Road-X 255
Cross 35:00 [2]
shoes: Inov-8 Road-X 255
Road warm up/down 7:02 [2] 1.33 km (5:17 / km)
shoes: Inov-8 Road-X 255
Road hills 30:55 [4] 7.53 km (4:06 / km) +181m 3:40 / km
shoes: Inov-8 Road-X 255
Road warm up/down 6:20 [2] 1.12 km (5:39 / km) +17m 5:15 / km
shoes: Inov-8 Road-X 255
Monday Jan 28, 2013 #
Note
(rest day)