Training Log Archive: Bashman

WU
Quite a quick one as I was running late. Had to go straight into the -2 box and I felt like I hadn't warmed up enough, nor recovered enough before starting.
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SOL 3 - Dunrod Hill - Brown - 9.3km, 325m climb - 2nd by 2 mins to Daniel
After that poor WU, I had a poor start. Lost 30s, 1min, and 30s on the first 3 controls, although I had no idea of this when I was out there. 1 - Went straight, somehow didn't see the track. 2 - Took the right route option, but can't believe it was 1 minute slower. 3 - missed the control as I misread the map, thankfully my only miss of the day. Daniel had an absolute stormer of a start, and without these 3 controls we would have been pretty equal. After this by the looks of things I sped up/Daniel slowed down into a comfortable pace.
Took the left option to 6 and this got me time/saved me climbing. Also felt good heading down the path to 7. Continued this nice flow through 8 and 9, although I was sure I lost time on 9 because I was planning 10. 10 was a beast, and the route choice looked horrendous. I thought back to my path leg to 7 and devised the formula Path=good for the area and chose the way with most path, over the hill. Doesn't look like a fast route but it got me best split on the Brown+Black. But I forgot the formula on the way and took a short cut which lost me time, could have been much faster by sticking to it.
A nice downhill after 10 saw lots of face-plants in front of lots of walkers but easy orienteering. Then up the gruesome hill again to 13 just about dying now. Ripped 15s from just about everyone on 14, can't figure out why, but then got a bit injured. The final details had warned of hidden streams beneath the grass and my right foot managed to find one. My very tight calves from yesterday didn't help when my foot twisted and I could feel a definite strain of my right calve. A few seconds to recover but the damage, be it small, was done. Forgot about it and finished the next few controls well. Just about finished by 19 and the last 2 legs really drained every last drop. It was the climb more than anything today.
Lots of positives, it may be an excuse but Daniel was much more rested than me. "Cold" has largely gone now although a few people, including myself to an extent, are thinking that it sounds a bit more like mild hayfever. But still if it only lasts a few weeks, like it did this time last year, there's no real harm. New compass was really good and I finally found one I can trust. Also two very nice races this weekend which gave in to be real motivational boosters - this cold HASN'T effected me (too much). Selections are soon due but otherwise trying to get back into a good pattern of training, now that I'm on "study" leave and free to run whenever.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.clyde.routegadget.co.uk/rg2/#26

WD
Bang on the 1km. Took a few minutes "icing" my calves in Loch Thom - it was near swimmable temperature - and then gently loosened them again jogging back.

WU
A good one. Running at various paces, checking out the final stretch, then drills and strides.
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Run Balmoral - Conoco Phillips 5km - 7th, 16:29
After feeling absolutely rubbish waking up this morning I had almost decided not to go. After having breakfast I was feeling slightly better and when my dad said I could drive I gave in and went.
Expected the weather to be awful, rainy and wet, but luckily by the time I began warming up it was near perfect. There was only a slight wind on the 1.5 to 3.5km stretch. I had a successful WU, and must have timed it perfectly because I was feeling pretty good on the start line, physically not mentally. The Aberdeen boys' talk of feeling knackered must have given me a boost too.
The start was fast but then again it was slightly downhill. Stuck onto Rhona Auckland, remembering she had done 16:30 or so last year and although I wasn't expecting to run this today, I thought I may as well try to hang on to someone. After 1km she got away and I was left largely alone. The first hairpin was ridiculous. A fast starter blocked the route and meant it took a few hours to get round the cone, he was taking it as a bit of a recovery. Angrily, I overtook him and hit an unexpected hill quite hard. This absolutely killed me, and I hadn't seen it on the map. Only 15-20m or so but it ended just in time for me to regain some sort of movement.
Nice downhill after this, and then it turned into a long largely flat stretch. Passed half way and I was gaining on Steven M, the group of Ross, Jordan, Rhona and Gary was getting away, and Ali was well ahead. Overtook him after a nice cheer on from a few familiar faces and then began to die. Checked my watch at 3km, and it was a new PB of 9:47. From here I began suspecting I might be beating my 5km PB of around 17:10.
After this things really got hard, I had to beat that 16:40 marker, as I was pretty sure I would sub-17. Second hairpin was good and finally the wind was on our back, and there was a nice downhill coming up. Smacking my heels very loudly, probably scared a few people, couldn't have been good for my speed. With one km to go I needed a sub 3:30 so put in every last bit of energy I had into a long run into the finish. It was ever so slightly uphill but enough to feel it. Steven overtook me and I let him do it, a little surge to the line just as 16:30 was passing.
Can't quite figure out how I got a 40s PB today with being ill for 2.5 weeks now, having JK 5 days ago and a generally stressful week. Pretty happy anyway, although I'm now wondering what damage I could have done without a cold... Ali Hay won pretty unsurprisingly with Rhona in 2nd with 15:50 or something! Would have beaten Steven on a normal day, as I did at the Aberdeenshire schools XC..

Splits - through the globe link. Can't really be compared due to climbs. Halves were 8:06, 8:23, which is weird because the first half had all the climb. Not really good...
http://www.runbalmoral.com/results/search.aspx - NetTime - Turns out it wasn't Dan ahead of me...Also it was Steven not Callum.... running hard does things to your brain....
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C • Very 8

WD
Long one. First just trudging around assembly looking for people. Then with Robbie and Sam B on their 10km WU (glad I didn't do it!). Then after about 3km, from the arena, up a small climb and back to the car. Should feel good after this tomorrow.

Not feeling too well all day/awful weather/last day of school...ever so another day of recovery.

Felt really bad and I'm not sure why. Could have been the cold that I was feeling in my chest or some DOMS from yesterday but I'm really not sure. Pushed out a 3:17km early on then just crumbled after. Slightly worrying before Saturday but fingers crossed I'll feel better tomorrow. Can't wait for this thunderstorm though....!

Easy
Morning shake out path through the fields next to the river. Lots of gate hopping and running on very wet grass from the morning dew. Final gate I hopped managed to swing open a little bit so I ended up smashing my thigh on it, took a few minutes to recover. Could have been a lot worse though. Feeling good otherwise.

Core/Stretching

Steady Terrain
As much in the terrain or path as I could. Up through Dalmunzie/Milltimber, through Foggieton and back through Hillhead Moor and Murtle Den Woods. Found a standing stone in a field near Hillhead, could be pretty old. Pretty wet although got away with a tank top because it was quite warm. Felt good pushing reasonably hard in the generally rough underfoot conditions. However, twisted my ankle at one point quite badly and had to take a minute's rest. All better now but I feel like my body wants to get injured after this morning too...

JK Relay - Men's Trophy 1st Leg - 5.7km - 255m climb - 12th?
Slightly shattered for this but it's always a bit of fun for Team Gramp One (only 2 of us were actually GRAMP). Probably the last time I will run this relay for the club. The start was pretty brutal through the marsh. Got into the front pack but then split left with a small number on what would seem to be the faster, straighter route. We went round the next group of hills and the pack went straight through the next marsh. This is where my rebellions began.
I hugged the hill thinking the marsh would be awful. This worked and I was sort of leading on the track with Murray close behind. Cut in at the junction but then hesitated in the circle. Allowed people to lead me in to the control after this.
Up to 2 and 3, no problems and no real space for a mistake.... Then as we were climbing the track to 4, I had another, less bright idea to head over the hill. A lot of extra climb but thankfully not much of a loss if not a gain. Looking at the map I wanted to head straight to 5. Rich had the same idea but then abandoned the re-entrant half way so I led Nick up the Moon rocks to the control, a good route I think. 6 should have been easy but a group of us wasted a minute looking too low.... This is where any chance of a good result was over. However, I clawed a bit back when I took a more direct route to 7 and went around the right to 8 (see the map).
Running with Adam into 8 and then leading him through the next few running legs to 12. Somehow dropped him a bit heading round to 13 but by here I was dead. Slightly longer after the spectator than I thought it would be... Took in too many down/ups to cope to 14 and 15. I was shattered. Slowly gaining on Daniel but I was just pulled around the last few by Nick B who was on some sort of PED...
Finished happy and felt like I learnt a lot. In a real competitive relay (I mean in a competitive team) I wouldn't have done half those risks but I'm pleased to have had an almost solo race on Leg 1 of the JK Trophy, at least in decision making terms.

http://www.scottish-orienteering.org/doma/show_map...