Training Log Archive: BashmanIn the 7 days ending Nov 3, 2013:
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Sunday Nov 3, 2013 #
10 AM
Orienteering 1:20:00 [3] 13.5 km (5:56 / km) +250m 5:25 / km
shoes: Inov-8 X-Talon 212
Scotjos Last Supper day two - pure running time alone.
WU. Had to lead a dog back to it's owner, so I did a bit extra.
Then Craig's Score, where every second control had to be him and he slowly moved round the area.
Standard Scotjos 3-armed relay, went with Bronwyn but we lost because of abuse... Running no faster than 15 min/km
And basically a XC race to finish, where I had no hope in catching anybody so just took some interesting routes.
Feeling strong the whole way through, never really unbearably tired...
WU. Had to lead a dog back to it's owner, so I did a bit extra.
Then Craig's Score, where every second control had to be him and he slowly moved round the area.
Standard Scotjos 3-armed relay, went with Bronwyn but we lost because of abuse... Running no faster than 15 min/km
And basically a XC race to finish, where I had no hope in catching anybody so just took some interesting routes.
Feeling strong the whole way through, never really unbearably tired...
Saturday Nov 2, 2013 #
12 PM
Orienteering 45:00 [3] 8.2 km (5:29 / km) +200m 4:53 / km
shoes: Inov-8 X-Talon 212
ScotJos Last Supper
Good WU, then lead a group WU
Corridor Relay, Alex overtook me on the long run in, although I was held back 10s at the start.
Vampire O - Was about to win when Freddie double crossed and "bit" me on the final hurdle.
Then off to a Talent Squad presentation after.
Good WU, then lead a group WU
Corridor Relay, Alex overtook me on the long run in, although I was held back 10s at the start.
Vampire O - Was about to win when Freddie double crossed and "bit" me on the final hurdle.
Then off to a Talent Squad presentation after.
6 PM
Note
Learnt to say no tonight.
There was a lot of temptation to go and do a night score but I refused because of my incredible DOMS. A cumfy night's sleep sorted that out though.
There was a lot of temptation to go and do a night score but I refused because of my incredible DOMS. A cumfy night's sleep sorted that out though.
Friday Nov 1, 2013 #
Note
Going to try my best not to do very much this weekend, although it is the last supper so I'll be pushed to crumbling level. Next week will have to be quite easy, but might chuck in one easy intervals session and a few easy runs during school.
11 AM
S+C/Drills/Plyo/Flex 45:00 [4]
shoes: Inov-8 F-lite 230
In Banchory gym:
5 min cross + 5 min rowing to WU
25 mins of squats/shrugs
5 mins stretching
5 min cross + 5 min rowing to WU
25 mins of squats/shrugs
5 mins stretching
Thursday Oct 31, 2013 #
6 PM
Road 4:24 [2] 1.0 km (4:24 / km) +15m 4:06 / km
shoes: Inov-8 Road-Xtreme 208
WU
S+C/Drills/Plyo/Flex 41:00 [3]
shoes: Inov-8 Road-Xtreme 208
Really good session, focusing mainly on conditioning and then some plyometrics. 16 mins of stretching to top things off and feeling knackered (the good kind) now.
Wednesday Oct 30, 2013 #
Note
Was going to stick in another session but got a bit busy and I realised that there's no point rushing back into doing double-days.
7 AM
Road warm up/down 5:30 [2] 1.15 km (4:47 / km) +20m 4:24 / km
shoes: Inov-8 F-lite 230
WU - felt weird to run. Chilly morning too with the first signs of frost.
S+C/Drills/Plyo/Flex 21:00 [4]
shoes: Inov-8 F-lite 230
Really high quality session this morning, beginning to build up some new Strength and Plyometric work now.
Did the regular strength stuff, but slightly increased the volume. So 4 sets of 10, 15, 20, and finally 12 squats with 3 sets of 15 ankle bounces in between. Then 3 x 12 of shoulder shrugs with 'A' position bench jumps in between. Then 3 sets of Shrug/Clean/Shrug/Clean with an extra pair on the third and some more plyo bench stuff in between.
Then 5 minutes of stretching and home.
Did the regular strength stuff, but slightly increased the volume. So 4 sets of 10, 15, 20, and finally 12 squats with 3 sets of 15 ankle bounces in between. Then 3 x 12 of shoulder shrugs with 'A' position bench jumps in between. Then 3 sets of Shrug/Clean/Shrug/Clean with an extra pair on the third and some more plyo bench stuff in between.
Then 5 minutes of stretching and home.
Tuesday Oct 29, 2013 #
Note
(rest day)
Just resting, back at school now too. might start some s+c tomorrow.
End of season blues, no running until Saturday and then a very easy week after the weekend too.
End of season blues, no running until Saturday and then a very easy week after the weekend too.
Monday Oct 28, 2013 #
Note
(rest day)
Travelling after 3 hours of sleep