Training Log Archive: BashmanIn the 7 days ending Jan 12, 2014:
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Sunday Jan 12, 2014 #
Path/Terrain 17:12 [2] 2.94 km (5:51 / km) +72m 5:13 / km
shoes: Inov-8 X-Talon 212
Orienteering 46:37 [3] 7.21 km (6:28 / km) +139m 5:54 / km
shoes: Inov-8 X-Talon 212
Feeling good after that extended WU. Had Jenny to chase by a few minutes but was determined not to go too hard today just because of athletics tomorrow. So tried to relax as much as possible today.
Set off and hit 1 bang on. Straight to 2 and spiked it. Then headed to the paths to 3, almost all the way there. Blocked by some pretty bad windfall - hoping it was the last of it. 4 and 5 were a bit dodgy but found both alright, overtaking Jenny in the process - my route to 3 was better!
Off the Glen O-Dee hospital going to 6, quite simple. Catching up dad by 7, and the amount of fallen trees and branches was getting worse. Overtook him just after 8 (after a small miss, only one of the day) and shook him off quite soon after. Hardly able to keep a pace up to the next control pics just because of the amount of windfall. Toe was also hurting more than usual from the start - probably because I've stopped antibiotics - and it was hell when I didn't heal strike. Nav was spot on through the pick otherwise.
Last few controls I caught up with Hazel and we battled for a bit before I dropped her going to the finish. Beat Josh by 20s, would have been a bigger gap if I went for it more and didn't have my toe hurting. Having surgery sometime next week to remove the nail so hopefully it'll be fine soon enough.
Path/Terrain 11:13 [2] 2.04 km (5:30 / km) +45m 4:57 / km
shoes: Inov-8 X-Talon 212
S+C/Drills/Plyo/Flex 36:00
shoes: Inov-8 Road-Xtreme 208
20 mins core
10 mins strength/plyo mix
6 mins stretching
Saturday Jan 11, 2014 #
Path/Terrain long 2:16:05 [3] 24.35 km (5:35 / km) +1021m 4:37 / km
shoes: Merrell Mix Master Move
Starting from Knockburn Loch with the Cosmics. Split off with Mike R and Stuart S and we began to climb Kerloch via the Rollercoaster route: some seriously steep climbs+descents. Occasionally had to stop for Mike to catch up, and sometimes we just went back down the hill to find him again. Eventually we got to the top of Kerloch, took a few pics, and straight back down. All the way down the zigzag where Mark S caught us up (he came late) and got to the T junction. Here, Mark went back to the loch, and Stuart and Mike went back up Kerloch to the rest of the group.
However, I turned right and began to head to Durris Mast. Got to the stream right next to the new wind turbines (eventually, as I went the wrong way at one point), then made the decision that I was feeling good and would take the path over the ridge to the mast. Path was really muddy and I tried my best to avoid getting wet feet to avoid blisters but it was pretty tricky. Eventually got to the steep climb up onto Monluth hill. Along the top and got to the extremely steep downhill section (100m in less than 400m) which took quite a lot out of me, having to avoid leaning forward at all.
Once at the bottom, headed towards Mongour hill and the mast. Took a stab in the dark to cut across to the path up Mongour, was lucky and began to climb up. Again, quite muddy and it seemed to take ages like it always does but eventually there. Final descent now, but the path was muddy again so I branched off towards the mast, where a massive puddle blocked the track. Wet feet. Round the mast and down the road, which was quite painful as I had to heal slam to not lose control.
Friday Jan 10, 2014 #
Note
(rest day)
Thursday Jan 9, 2014 #
Path/Terrain warm up/down 11:59 2.5 km (4:48 / km) +75m 4:10 / km
ahr:171 max:195 shoes: Inov-8 X-Talon 190
Path/Terrain tempo 20:32 [4] 5.03 km (4:05 / km) +150m 3:33 / km
ahr:173 max:185 shoes: Inov-8 X-Talon 190
Ditched my thermal and set off down the trail to the big track junction. Little bit rocky but not too bad. Then tracks up the the half way path and around the big re-entrant. Back down to the car park from there. Mud and water was absolutely horrendous in the valley and mixed in with climb was pretty tough. Really pleased with this, hills felt easy today and kept a good pace. Never thought I could do the 5km in sub 20 but I wasn't far off. Longest Tempo I've done for a while too. HRM was lying.
Path/Terrain warm up/down 15:00 3.08 km (4:52 / km) +10m 4:47 / km
ahr:145 max:168 shoes: Inov-8 X-Talon 190
Path/Terrain warm up/down 8:20 1.39 km (5:59 / km) +27m 5:28 / km
ahr:154 max:169 shoes: Inov-8 X-Talon 190
Cross 9:50 [3] 2.0 km (4:55 / km)
shoes: Inov-8 F-lite 230
S+C/Drills/Plyo/Flex 17:00 [3]
shoes: Inov-8 F-lite 230
Path/Terrain warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov-8 F-lite 230
Wednesday Jan 8, 2014 #
S+C/Drills/Plyo/Flex 25:00
shoes: Inov-8 Road-Xtreme 208
5 minutes of stretching
Path/Terrain warm up/down 14:26 [3] 2.35 km (6:09 / km) +171m 4:30 / km
shoes: Inov-8 X-Talon 212
Up the Fungle Road from Aboyne with dad, brilliant warm up, need to do the whole run there some day. Pretty much all uphill.
Orienteering 54:40 [3] 6.88 km (7:57 / km) +179m 7:02 / km
shoes: Inov-8 X-Talon 212
Started out quite well, I was really focussed and running comfortably. Hit number one smack on and carried on to number two. Then something happened where I lost all concentration and just stood a few metres away from 3 just trying to relocate. Even bigger mistake to 4 where I was in the right re-entrant but didn't see the control.
Focused a bit more after this, although I hit 6 and couldn't help wondering why it wasn't on a hill like it should have been... Took the path to 7, probably took longer than straight but it was safe and was what I needed to get back in the game. Passed a lake similar to the dementor lake in Harry Potter 3 going to 8 and got a little bit distracted. Legged it on the paths to 9 where a used a Schrodinger method of navigation (I don't know which spur I'm on so I'll think of myself as being on both) which worked well - but obviously I wasn't too focused since I was thinking of school work. This showed heading to 11 where I completely lost map contact and was very lucky to spot it up the hill.
The next few controls on top of the hill were good. It was good to see other humans and I found that I could focus more. Caught up with Andrew M just before the steep descent and he stuck to me to the 2 major downhill controls. Felt like I was quite lucky with both but now that I look back at it I was still navigating well. That muddy track to the last control almost killed the course for me though. It was horrendous... but got to the finish eventually.
Pipped Jon by 30s, good because he is a night beast, although he thrashed me on the run in - for shame! ;-)
http://www.marocscotland.org.uk/documents/results/...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Path/Terrain warm up/down 4:05 [2] 0.93 km (4:24 / km)
shoes: Inov-8 X-Talon 212
Tuesday Jan 7, 2014 #
Path/Terrain warm up/down 10:19 [2] 2.1 km (4:54 / km) +10m 4:47 / km
shoes: Inov-8 X-Talon 190
Path/Terrain intervals 28:33 6.58 km (4:20 / km) +20m 4:16 / km
shoes: Inov-8 X-Talon 190
Interesting session that Jackie gave me to do. Really enjoyed it, it was good in the park too. Took different routes through the park after I got bored of the 1 big lap. Chucked in an extra 30s at the end for good measure. Quite an easy interval session though, if there is such a thing, although the wind was quite strong when it was in your face.
Road warm up/down 14:09 [2] 2.86 km (4:57 / km) +68m 4:25 / km
shoes: Inov-8 X-Talon 190
S+C/Drills/Plyo/Flex 12:00 [3]
shoes: Inov-8 F-lite 230
Cycling warm up/down 5:00 [3] 1.9 km (2:38 / km)
Monday Jan 6, 2014 #
Path/Terrain 17:57 3.59 km (5:00 / km) +56m 4:38 / km
ahr:160 max:204 shoes: Inov-8 F-lite 230
From School. Dead at the start but eased into it. Was only planning to do 2km but felt better so extended it a bit, although it was chucking it down so only added an extra loop through Upper Lochton.
Cycling 19:51 8.0 km (2:29 / km)
ahr:134 max:151 shoes: Inov-8 F-lite 230
S+C/Drills/Plyo/Flex 17:00 [3]
shoes: Inov-8 F-lite 230
Then tried a few one legged ones, need to start practicing these more.
Then a few squat-lunge-bounces to finish off.
Cross 5:00 [2]
shoes: Inov-8 F-lite 230