Training Log Archive: BashmanIn the 7 days ending Dec 15, 2013:
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Sunday Dec 15, 2013 #
Path/Terrain long 1:36:14 18.67 km (5:09 / km) +534m 4:31 / km
ahr:162 max:192 shoes: Merrell Mix Master Move
Up early to drive out to upper Deeside. Started with Dad and Alfie from the Burn O'Vat, up to the track that heads across to Cambus where Dad and Alfie left me, up the Valley to the marshes underneath Morven, down the rightward slope, through Redburn and back via the Vat again.
To start off with I was struggling up the hills, but as I warmed up a bit I began to feel great, especially heading up the valley. Stunning views with the sunrise happening behind me. On the top I couldn't find the huge track so had to stop, found it but then took the wrong turn down the slope later on. Had to get the map out and it almost blew away as the winds were gradually climbing through the day. The worst of it was heading down the slope, as they got to around 40mph.
Through some private land, feeling like a real trespasser and then onto Redburn. Cut through the terrain here and hit what I thought to be the wrong track so carried on. Had to stop in the middle of a marsh once more to look at the map. Found the path eventually. Really enjoyed this final bit through the wild forest. The final hill killed me but then I picked up the pace on the final downhill from the top of the Vat to the bottom. Did this is 5:56.
Great run, really enjoyed getting today's training over with so early on. Happy with that pace too. A bit knackered now, and I was considering a 3km fast tempo with jumps tomorrow at AAAC but I'll have to see how I feel tomorrow after today.
Saturday Dec 14, 2013 #
Road warm up/down 31:17 6.52 km (4:48 / km) +85m 4:30 / km
ahr:155 max:170 shoes: Inov-8 F-lite 230
Jog after Tempo up the hill
Jog after Hill Reps to start of next tempo
WD - Another good one. Wind was picking up and it was beginning to rain. Although it was a bit nippy, I still managed not to pussy out and wear a thermal TAM! Heart rate stayed down well but pace was still automatically pretty good after the various speed work.
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Road tempo 14:43 4.0 km (3:41 / km) +13m 3:37 / km
ahr:166 max:182 shoes: Inov-8 F-lite 230
On the Railway Line straight into the wind. Quite hard at various points, but otherwise feeling relaxed and running style was good (I think). Very happy at how low my HR kept for the whole time. Much better choice doing this than Parkrun, it would've been a nightmare on the seaside.
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Road hills 10:51 2.07 km (5:15 / km) +90m 4:19 / km
ahr:166 max:183 shoes: Inov-8 F-lite 230
Feeling really good. Second set was much better than first. Happy with that, graphs are looking great.
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Road tempo 5:05 1.41 km (3:36 / km) +15m 3:25 / km
ahr:170 max:179 shoes: Inov-8 F-lite 230
On Culter House Road. Straight into the wind again although the my direction had changed since the first. Not very nice. But the downhill for the 2nd half helped nicely. Good finish to a good session.
S+C/Drills/Plyo/Flex 20:00
shoes: Inov-8 Road-Xtreme 208
Then through my regular strength, with plyo work woven into the recoveries, took 10 mins.
5 mins stretching to finish a good day.
Friday Dec 13, 2013 #
Note
(rest day)
Thursday Dec 12, 2013 #
S+C/Drills/Plyo/Flex 35:10
shoes: Inov-8 Road-Xtreme 208
Road warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov-8 F-lite 230
Road intervals 24:31 [4] 7.2 km (3:24 / km) +120m 3:09 / km
shoes: Inov-8 F-lite 230
No watch today so it was going to be difficult to judge. Felt really comfortable on the first one, stuck in the pack and finished all together with a good time. Then others went off slightly faster on the 2nd and I found it harder, still finishing with James so quite happy with that. Hit a sort of semi-wall on the 3rd when I got to the hill so knew I was only doing 4 today. Still finishing just behind James. Then had a bit of a second wind on the last one, felt really comfortable although it was a few seconds off average. Finished with James and we both left it at that for the night.
Splits - 6:06.6, 6:07.6, 6:06, 6:12.6
Road warm up/down 4:30 [2] 0.95 km (4:44 / km)
shoes: Inov-8 F-lite 230
Wednesday Dec 11, 2013 #
Path/Terrain warm up/down 6:03 1.03 km (5:51 / km) +40m 4:54 / km
ahr:172 max:228 shoes: Inov-8 X-Talon 212
Orienteering 50:15 6.53 km (7:42 / km) +214m 6:37 / km
ahr:168 max:214 shoes: Inov-8 X-Talon 212
Finally, first nightO of the year. Started off badly, not enough map contact, and both 1 and 2 were really sloppy. Ran off to 8 after 2 (looks like a 3) but quickly corrected and actually hit 3 alright. Slowed down to 4 and got it ok. Way too far left to 5 but soon spotted. Really happy with the long leg to 6, getting a bit spooky with no one about and the regular monsters and bears.
Fine for the next few, more just running legs, toe was getting a bit sore but hoping to get the nail chopped soon. A few small misses just getting tired at the end and finished a bit exhausted really.
Added challenge was running with my new running headtorch, which isn't really for nightO at this TD. Oh well, completing the course is just a bonus. Think I just pipped BigJon.
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Path/Terrain 2:22 0.45 km (5:16 / km)
ahr:145 max:158
Tuesday Dec 10, 2013 #
Note
Road 24:41 [3] 5.79 km (4:16 / km) +78m 4:00 / km
shoes: Inov-8 F-lite 230
Started at almost tempo downhill from the north point of the Banchory 3mile loop. Then slowed down thinking about intervals later on. Had a bit of a battle with the hill and back in to school quite comfortable. Went the wrong way at one point too.
Path/Terrain warm up/down 9:20 1.94 km (4:48 / km)
shoes: Inov-8 X-Talon 212
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S+C/Drills/Plyo/Flex warm up/down 2:08 [2] 0.11 km (18:53 / km)
ahr:133 max:148 shoes: Inov-8 X-Talon 212
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Path/Terrain intervals 27:24 6.29 km (4:21 / km)
ahr:176 max:192 shoes: Inov-8 X-Talon 212
Me and Wullie decided before the session to mold today's session into something better. So lactate shuttles, although we took the reps probably a bit too hard and the fast recoveries (about 210m) a bit easier to compensate. After 4 sets we had a proper walking recovery, then again after the 8th. Going well, times are slow and pretty inconsistent but the effort was where it should have been so that's all that matters. Did the 2nd last one with all my remaining energy and then had to do the last one on my own as Wullie had a stomach emergency. Died on the last one.
Garmin satellites stopped working half way through but still have HR and splits. Also wasn't quite 400m, more like 390m since Garmin was cutting corners a bit.
1st set - 70 (60) 72 (59) 72 (60) 71 (93)
2nd set - 68 (62) 72 (63) 74 (65) 71 (109)
3rd set - 70 (64) 74 (68) 72 (70) 69
Could have been faster on sets 2 and 3 if recoveries between sets had been longer, rushed them a bit. All recoveries between reps were below 5min/km, all reps under 3:20
Graph looking really good though, playing jump-rope with that key 180bpm line.
Path/Terrain warm up/down 11:41 3.38 km (3:27 / km)
ahr:138 max:149 shoes: Inov-8 X-Talon 212
Monday Dec 9, 2013 #
Path/Terrain 22:53 [3] 4.81 km (4:45 / km) +50m 4:31 / km
shoes: Inov-8 F-lite 230
Legs pretty tight to begin with but loosened off as I went. Down to Hill of Banchory and back, meeting a few dead ends and loops on the way. They should have road signs to tell you that you're about to go in a circle.
S+C/Drills/Plyo/Flex 25:00 [3]
shoes: Inov-8 F-lite 230
S+C/Drills/Plyo/Flex 34:00
shoes: Inov-8 Road-Xtreme 208
Then stretching after.