Training Log Archive: BashmanIn the 7 days ending Jan 5, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 5, 2014 #
Path/Terrain warm up/down 21:18 [2] 3.16 km (6:45 / km) +15m 6:36 / km
shoes: Inov-8 F-lite 230
WU + Drills
Path/Terrain intervals 11:56 [4] 2.68 km (4:27 / km) +110m 3:42 / km
shoes: Inov-8 F-lite 230
Started off way too fast on the first one, kept it on the second but then bonked a bit on the third. Leading Tam and the rest most of the way, Chris ahead but was doing longer reps. Feeling yesterday in the legs.
2:17, 2:19, 2:25
Path/Terrain 1:48 [2] 0.3 km (6:04 / km) +4m 5:41 / km
shoes: Inov-8 F-lite 230
Path/Terrain intervals 14:18 [4] 1.97 km (7:16 / km) +30m 6:45 / km
shoes: Inov-8 F-lite 230
Began up the hill and then flattened off. First one was a few metres shorter. Chris and Callum ahead and then Andrew on the last few. Focusing on style. Hip very tight by this stage.
27, 32, 32, 32, 31, 31
Path/Terrain tempo 3:00 [4] 0.86 km (3:28 / km) +10m 3:17 / km
shoes: Inov-8 F-lite 230
Path/Terrain warm up/down 8:31 [2] 1.58 km (5:24 / km)
shoes: Inov-8 F-lite 230
Path/Terrain warm up/down 3:08 [2] 0.6 km (5:15 / km)
shoes: Inov-8 X-Talon 212
Orienteering tempo 33:28 [4] 6.16 km (5:26 / km) +30m 5:18 / km
shoes: Inov-8 X-Talon 190
Pushed this relatively hard, was good to revisit the area and do some orienteering again. Started off at 100mph with Tam, messing up number one a little bit. Then me and Tam split (extreme gaffling) and I weaved through some green/paths to number 2. Travelling well and flowed through 3 quite well. 4 was pretty long through some very vague stuff. I risked it and didn't take the path which worked out well, hit it almost bang on.
5 and 6 were both pretty simple and through the finish to start the next loop. Liz managed to distract me and I spent about 30s relocating to 7. Could have been much worse. Then began chasing Callum to 8. Got him by then with Jackie working hard to distract us. Just missed it but realised and went back. 9 and 10 were good, memories came flooding from the 6 day. 11 was actually almost an identical leg, came in too early but soon fixed. Running well once more to 12, but then Jackie got me again. Was standing above it for the good part of a minute. Via the road to the finish, pretty knackered.
Forgot how much I enjoyed quality orienteering. I think one of the main reasons it's so appealing is because you don't have to go at red face pace like you do in various races (eg. yesterday). Funny how many elephant tracks still exist from the 6 day too.
Saturday Jan 4, 2014 #
Path/Terrain 11:00 [2] 2.0 km (5:30 / km) +40m 5:00 / km
shoes: Inov-8 X-Talon 212
Path/Terrain race 22:09 [5] 4.8 km (4:37 / km) +245m 3:41 / km
shoes: Inov-8 X-Talon 212
High class turn out today, all the best cosmics plus John Rocke and Ben Hukins. Perhaps I didn't warm up enough, but I was feeling really good on the start line. The start seemed effortless, and we had gone up the initial steep section before we knew it. I was in 3rd behind John and Ben. Began climbing Elrick and felt great, a little bit tired by the top but not bad at all.
Descended off the top really well, especially since it was quite technical, opened up quite a gap in front of Rob Brookes who was behind me. Then we got to the 2nd hill, Brimmond, Aberdeen's highest. Half way up I hit some sort of wall and Rob plus another Cosmic both went past. Stuck in behind them and got to the top eventually. Going downhill was pretty tough for some reason, and I couldn't get my legs turning very well. The people in front were opening a pretty decent gap ahead of me but then again, so was I with Simon behind me, who has always been a fast one. Walked about half of the steep climb back up Elrick and decided there was no point in catching up with 4th so almost just jogged the final bit and into the finish.
Reasonably happy but I didn't like the way I had to walk the hills at various points. Also, breathing wasn't good at all so I think the cold's still in my system.
1.5 mins behind Ben, about 15s behind 4th.
Path/Terrain 9:20 [2] 1.45 km (6:26 / km) +40m 5:39 / km
shoes: Inov-8 X-Talon 212
Path/Terrain 28:04 [3] 6.24 km (4:30 / km) +25m 4:24 / km
shoes: Inov-8 X-Talon 212
Friday Jan 3, 2014 #
Path/Terrain 25:08 [3] 5.53 km (4:33 / km) +60m 4:19 / km
shoes: Merrell Mix Master Move
Thursday Jan 2, 2014 #
Note
S+C/Drills/Plyo/Flex 40:18
shoes: Inov-8 Road-Xtreme 208
7 mins WU
28 mins exercises
5 mins stretching
Wednesday Jan 1, 2014 #
Path/Terrain warm up/down 13:50 [3] 2.6 km (5:19 / km) +38m 4:57 / km
shoes: Inov-8 X-Talon 212
Down after tidying up the venue, rain had just stopped so thought I was lucky..wrong... Into the golf course towards St.Andrews, both head torches were fading so a big effort into the wind towards the lit road of the hotel for some reps.
Path/Terrain intervals 14:00 [4] 3.13 km (4:28 / km) +30m 4:16 / km
shoes: Inov-8 X-Talon 212
Wind was terrible for the downhills. Began to chafe after only a few minutes and the rain was bloody painful. Would have done more sets but wasn't having any of this.
Path/Terrain warm up/down 5:58 [2] 1.08 km (5:31 / km) +20m 5:03 / km
shoes: Inov-8 X-Talon 212
Tuesday Dec 31, 2013 #
Note
(rest day)
Monday Dec 30, 2013 #
Path/Terrain 23:20 [3] 4.36 km (5:21 / km) +29m 5:10 / km
shoes: Inov-8 X-Talon 212
Easy through a flooded St. Andrew's golf course in the dark. Headtorch was a bit dim but was good enough. Basically over to the wedding venue and back past the massive hotel. Feeling surprisingly good.