Training Log Archive: Bashman

Long Recovery
Shades were out for another stunning morning. Headed up to the top of Kinghill, pretty sore on the hills though, across and down through Foggieton and back along the river from Cults Reservoir. Felt pretty good the whole way through, although the sun/moderate heat was almost too much so I welcomed any shady spots. Got very thirsty running back along the river. Stopped at one point to dip my feet in but it didn't help and it just meant that the last few km were with heavy shoes.

C • I think you don't know the ... 6

Event: Scottish Orienteering Championships
 

WU with a few drills

Scottish Championships - M16A - 6.1km - 345m climb - 1st
It couldn't have been on a more perfect day. The sun was out, around 15c, marshes were largely dry (compared to what they could have been), bracken wasn't yet up and I was feeling fit.
A good warm up=ready to go. My goal was sub 50 mins, and possibly to catch Tam, although 10 minutes seemed a bit unlikely. (Very happy that the organiser did the starts like this, no cheating). Headed out strong, but possibly not as focused as I could have been. Weaved through the hills to 1 fine but something odd happened to 2. I was on a vague bearing which I checked throughout the leg, but I ended up eventually bending 45 to 90 degrees off the line. Luckily saw the road and relocated just in time without any considerable time loss (-10s). Still I was keen to make up for this mistake so bombed it down and up to 3. However the forest surrounding the control didn't look like it was on the map, so I messed around just before the control for a bit before realising. Also, the control was on a very large knoll... maybe more of a hill. (-30s)
Exited nicely though, knowing that I had to keep in control to avoid losing more time. Apart from swan diving into a marsh and having to clean my map a bit, hit 4 cleanly and flowed through to 5. Avoided the tussocky marsh by keeping on the slope most of the way, only to dip down at the end, attacking of a nearby (very nearby!) control on a spur.
Unfolding my map just before 5 I got a shock. A massive leg crossing the ravine head on with a crucial route choice involved. The problem was I hadn't planned it at all and I wasn't sure what the best route was. So I chose the easy route, to avoid overthinking and time wasting, plus it avoided the massive drop/climb across the ravine. This route did take an approx. 500m detour round but was a lot more about the running and it had a nice line entering the control, by passing 9 and 10 on the way. Passed the place I had got lost in head high bracken (ages ago) and took a trip down memory lane, also passing the place where dad had split open his knee on the same day (good times.. ;-) ).
Anyway, hit the slope hard and was shattered before I had even reached the turn off. Here, I took my desired line, with the cairn at the top of the hill as guidance. It seemed to take ages, but I managed to run most of the way. Didn't even see 9 but it didn't bother me as it was pretty easy navigation, even with no line features. Attackpoint at 10 and gently down the slope off the crag to 6. Another slog up the hill to 7, pretty obvious. It was around here where the sun came out and unleashed it's UV rating of 5, according to the Met Office. I could really feel it going along to 8, and my body wasn't taking the tiny bit more of climb very well. So waved around the spurs, gradually gaining height and found it (although I was a bit low).
Recovered going to 9, down the hill. Tried not to think of not being able to see it going to 6, and pretended it hadn't happened, which worked well. Yet another climb up to 10, which I had seen earlier and was confident with, although I took an easier line. Then two legs down to 12. 11 was fine although it had the wrong number on the box, took a few seconds to figure it out though. It was very vague going to 12 but I was led in so I couldn't complain.
13 was confusing as it looked like a route choice leg, but there was no choice at all. Down to the stream, across, and along the track for a boring length of time. Some strange mapping around the site as well as there was a much larger crag just before our small one. Passed Craig here and was told that Tam was just ahead. This boosted my speed a bit, eagerly trying to get him. Reached the forest which was a big shock as suddenly the visibility was cut massively (the rest of the course was all open). Just needed something to go by for 14 and I soon found the spur, then the wall, then the control. Could almost see 15 so no problem there. Down to the last control it was very tempting to cross the river however there was a massive field in the way so I went round, disappointed.. 4s on the run in, step aside Usain Bolt (last control was duffed).
Really enjoyed the course, probably not more than a minute of hesitations/mistakes. However who knows how much I lost on the long leg as my choice was most likely slower, although no one posted a time which didn't include a mistake. I was quite surprised to win by 7 minutes but everyone had wonderful excuses so it was just my day. Results to follow..
http://www.scottish-orienteering.org/documents/res...
http://www.obasen.nu/winsplits/online/en/default.a...
http://www.scottish-orienteering.org/routegadget/r...

10 mins of basketball, instead of drills as I was pretty tired
15 mins of not too stressful core
5 mins of stretching

Looking forward to the Scottish Champs on Saturday. Although there's a small turn out as a whole, our age class is quite full actually. Also like the way they put everyone at 10 minute intervals, ensuring everyone to have their own run, and hence a fair competition. A longer course than normal in a superb area, and although the area isn't suited to me (It's Matthew's, if he's running well) I'm looking forward to a good competition.
Tomorrow's going to be a core day packed with revision, although I'm pretty happy with Physics..

Wu, quite rushed

Metro Intervals - 3 x (800m, (200rec), 1200m, (300rec))
Today wasn't about the times, it was for the effort put in, for several reasons. Firstly gusts of about 40mph+ meant that every second 500m was not only slightly uphill but into a massive resistive factor. Also, I wasn't challenged by anyone my speed or faster, so basically I was alone, and I was wearing full length tights because of the cold but they were a few sizes too small and are basically compression tights. Hence by the end my calfs hurt quite a bit...
It was a great session anyway, perfect distances/recoveries. Started at what I thought was easy, but by the end I could hardly match the first set's times. The second set did not favour me (more uphill/into the wind) so I didn't worry too much about the slower pace. Knackered by the end as I really pushed the last two, even though the splits were nothing special.

Splits: 2:45, 4:15, 2:50, 4:20, 2:48, 4:14.

Quite pleased given the circumstances, but it would've been a lot better in shorts on a nice day with someone who could push me. Would've gone to AAAC but there wasn't anything on...
Also, think I'll enter the Union Street Mile event. Looks like a lot of fun, plus entry is free through my club and it's on a free day anyway.

WD, shattered

Up early again for an easy off road run. Wearing tallons, down to the river, along till cults and back via the railway line. Felt pretty good, the sunny weather was amazing so the shades were out. Unfortunately couldn't go on the golf course as it seems like some people play golf before work or something. Path has also been overgrown by water adapted plants from the recent floods so it would've been good to get onto the grass.

Short jog to the start and a good long WD with Callum R

Crathes SS - Long Tech - 4.2km
I was keen to do this at a steady pace, rather than just as easy training. However I was pretty tired and could really feel the running in my legs. Pretty clean, just a few hesitations but otherwise a clean run.

WU
Out before breaky today to try out morning intervals for the first time. A good WU with drills. Feeling a bit achy but this soon cleared up.

Solo Intervals
Along the railway line for a 2km tempo. Did this in just over 7 and recovered by jogging to the bottom of Abbottshall Road (Hill Rep Avenue) for 5 mins. Once 12mins came up on my watch, I started the 3x(3x30s) with 15s jog in between reps and 2 mins jog back down between sets. This started well, and I was remembering features to aim for in the next set. The second set was somehow the hardest, and the short recoveries were painful. Also, to get down to the bottom took about 1:40 of running back down the hill, so I probably wasn't completely ready by the time the next set began. Anyway, the 3rd set was good, and I got the furthest on all 3 reps. So at the end I threw an extra 30s rep to the top for good measure. Here I had 30s recovery and then did a downhill rep to the bottom which was fast, even though I stopped for a car. Knackered by the end of this so took a minute or two before WD.
Climbs were 10m for each rep, so 100 for all 10, plus a bit because I ran down the hill recovering for every rep, plus a bit more as I ran up from the RL, so around 140m.

C • Good session! 1

WD
Back up the hill to the top of Cults, down half the hill and steadily back up to find my secret path through to Dalmunzie Road and on to Hillhead Road. This took a few times entering and exiting different streets but I found it eventually. Very achy the whole way but loosening off as I got home.
Glad I managed to get out the house early today, and I really should start doing it more. Good practice for early competitions and means I don't have to take up "daytime" for training.

WU

25 mins s/c
5 mins stretching

Recovery Cycle
A fine day for it, cloudy but temp was up at 20c. Began along the railway line and went up to Kippie Lodge. Here I cycled up through my newly discovered path, which was pretty awful for a bike, and through Culter Mast to Culter. Really keen to map this area, maybe after exams or during the summer, as it would be a great forest/urban sprint area. Definitely big enough and tough enough with the added climb. I was visualising the map even just cycling through today. Anyway, down through Culter and towards Newmillhill on a new joining path I found. Cycled up and around Newmillhill for a bit, although it was pretty horrid in parts, and the climb killed. However going back down was much more fun at 40+kph on a rugged track. Down through Coalford and back along the railway line, quite relaxed. Good route and discovered many new places.