Training Log Archive: BashmanIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
Note
(rest day)
Saturday May 3, 2014 #
Note
Huge week done, possibly my biggest, but that's my idea of a perfect training week. Think I'll have to skip tomorrow and rest instead, it's definitely overdue. Then start preparing for 3 hill races in 10 days. Will hopefully do the Glen Fearder trains some other time though.
11 AM
Path/Terrain warm up/down 7:36 [2] 1.06 km (7:11 / km) +27m 6:22 / km
shoes: Inov-8 X-Talon 212 Blue
WU
Easy jog round Creag Choinnich with the group.
.
Easy jog round Creag Choinnich with the group.
.
Orienteering tempo 32:51 [3] 4.6 km (7:08 / km) +175m 6:00 / km
shoes: Inov-8 X-Talon 212 Blue
SEDS Training - Creag Choinnich
The best semi-permanent control course that I've done. Brilliant terrain and weather was perfect. Started 2 and 4 mins ahead of James and Murray, took it as a bit of a tempo but called it the Middle Qualifier. Started up the hill and died just from the amount of training done this week already. Was feeling fine on the flats but trying to get up any hill quickly just wasn't working.
Kept up a descent enough pace anyway, took a good route to 2 but then couldn't see the control allowing James to catch up and drop me almost instantly because he was wanting to get away. Carried on well through 3 and 4, although a little high on 4. Fine up to 5 then spent about a minute standing on the right re-entrant at 6 without seeing the control. Never found it, but apparently it was there. Back up the hill slowly and did the last section really well, beginning to really trust my new compass too.
Quite happy Murray never caught me but he ended up getting me by 2 mins, and James got me by 4. Could have been less with proper controls but could have been more, don't really know. Good stuff though.
.
The best semi-permanent control course that I've done. Brilliant terrain and weather was perfect. Started 2 and 4 mins ahead of James and Murray, took it as a bit of a tempo but called it the Middle Qualifier. Started up the hill and died just from the amount of training done this week already. Was feeling fine on the flats but trying to get up any hill quickly just wasn't working.
Kept up a descent enough pace anyway, took a good route to 2 but then couldn't see the control allowing James to catch up and drop me almost instantly because he was wanting to get away. Carried on well through 3 and 4, although a little high on 4. Fine up to 5 then spent about a minute standing on the right re-entrant at 6 without seeing the control. Never found it, but apparently it was there. Back up the hill slowly and did the last section really well, beginning to really trust my new compass too.
Quite happy Murray never caught me but he ended up getting me by 2 mins, and James got me by 4. Could have been less with proper controls but could have been more, don't really know. Good stuff though.
.
Path/Terrain warm up/down 17:27 [2] 2.57 km (6:48 / km) +96m 5:44 / km
shoes: Inov-8 X-Talon 212 Blue
WD
Slightly longer with the group, interesting chat made it fly by...
.
Slightly longer with the group, interesting chat made it fly by...
.
4 PM
Path/Terrain warm up/down 10:06 [2] 1.58 km (6:24 / km) +59m 5:23 / km
shoes: Inov-8 X-Talon 212 Blue
WU
Again with the group, up a pretty huge hill.
.
Again with the group, up a pretty huge hill.
.
Orienteering tempo 43:26 [4] 5.85 km (7:25 / km) +185m 6:24 / km
shoes: Inov-8 X-Talon 212 Blue
SEDS Training
In a brilliant area that I probably shouldn't mention the name of. A completely new bit for most of the course and it was one of the best I've ever seen in Scotland. Reverse order from the Qualifier so Murray and James chasing 2 and 4 mins behind. Also had the girls to chase which was useful.
Straight into the beautiful stuff, and nailed number one. Ran straight over 2 but since there weren't flags out I didn't realise until I relocated from the enclosure behind, unusual bit of open rock here. Then a long leg to 3, which I was pretty happy with. 4 and 5 were good, motivation was building. Then I was sure I kept a good bearing to 6 but ended up the spur above. Relocated to make sure but that allowed Murray to catch up... Legged it up the hill to 7 but he was right on my tail. Then he was beginning to overtake to 8 but headed down the hill too early. I followed him but quickly realised and dropped him a bit again. Then up the hill to 9 he was catching again, but I was catching Jess too. Overtook Jess just as he caught up again and I led him at pretty much race pace up to just before 12, nailing 10 and 11. Contouring round the almost empty slope to 12 I decided we were probably about there and were probably too high. So headed down and thought I saw the clearing but it must have not been marked. We spent quite a few minutes trying to relocate, and allowed Jess to catch up. Eventually Murray went off but then me and Jess thought we found it a bit higher up. During this time James also passed us without anyone seeing him..... Into the really high heather for the next few controls and my legs got completely wrecked. Had to walk 13 and 14. Then a few good legs to finish off again. Really happy with that, although James got me by 7 minutes and Murray by 3. Ah well, just training ;) and my huge week leading up to this was probably a good excuse.
Cheers Jon, hope you save it for something big!
.
In a brilliant area that I probably shouldn't mention the name of. A completely new bit for most of the course and it was one of the best I've ever seen in Scotland. Reverse order from the Qualifier so Murray and James chasing 2 and 4 mins behind. Also had the girls to chase which was useful.
Straight into the beautiful stuff, and nailed number one. Ran straight over 2 but since there weren't flags out I didn't realise until I relocated from the enclosure behind, unusual bit of open rock here. Then a long leg to 3, which I was pretty happy with. 4 and 5 were good, motivation was building. Then I was sure I kept a good bearing to 6 but ended up the spur above. Relocated to make sure but that allowed Murray to catch up... Legged it up the hill to 7 but he was right on my tail. Then he was beginning to overtake to 8 but headed down the hill too early. I followed him but quickly realised and dropped him a bit again. Then up the hill to 9 he was catching again, but I was catching Jess too. Overtook Jess just as he caught up again and I led him at pretty much race pace up to just before 12, nailing 10 and 11. Contouring round the almost empty slope to 12 I decided we were probably about there and were probably too high. So headed down and thought I saw the clearing but it must have not been marked. We spent quite a few minutes trying to relocate, and allowed Jess to catch up. Eventually Murray went off but then me and Jess thought we found it a bit higher up. During this time James also passed us without anyone seeing him..... Into the really high heather for the next few controls and my legs got completely wrecked. Had to walk 13 and 14. Then a few good legs to finish off again. Really happy with that, although James got me by 7 minutes and Murray by 3. Ah well, just training ;) and my huge week leading up to this was probably a good excuse.
Cheers Jon, hope you save it for something big!
.
C • 12 2
Path/Terrain warm up/down 9:39 [2] 2.13 km (4:32 / km) +15m 4:23 / km
shoes: Inov-8 X-Talon 212 Blue
WD
Rolling back down the hill to the car.
Rolling back down the hill to the car.
Friday May 2, 2014 #
9 AM
Path/Terrain 40:00 [2] 8.37 km (4:47 / km) +102m 4:30 / km
shoes: Merrell Mix Master Move
DOMS be-gone
The perfect remedy. Crawled out the house pretty sore and was thinking of a 2km WU for core. But as I felt better and better, I kept extending it until I decided to just go up to Foggieton. Back down through Bieldside and feeling great by the end.
The perfect remedy. Crawled out the house pretty sore and was thinking of a 2km WU for core. But as I felt better and better, I kept extending it until I decided to just go up to Foggieton. Back down through Bieldside and feeling great by the end.
S+C/Drills/Plyo/Flex 33:00
Core
Hard stuff then stretching.
Hard stuff then stretching.
6 PM
Path/Terrain warm up/down 18:26 [2] 3.76 km (4:54 / km) +108m 4:17 / km
shoes: Inov-8 X-Talon 190
WU/D
Quick WU up the steep hill and long WD loop with Alfie in Bogendriep.
Quick WU up the steep hill and long WD loop with Alfie in Bogendriep.
Orienteering race 14:46 [3] 2.86 km (5:10 / km) +35m 4:52 / km
shoes: Inov-8 X-Talon 190
Thursday May 1, 2014 #
9 AM
Path/Terrain 27:24 [2] 6.2 km (4:25 / km) +65m 4:12 / km
shoes: Inov-8 F-lite 230
Shake Out
Pre-breaky, running pretty well but feeling quite tired and tight... better by the end. Just did the Maryculter Bridge loop. Thumb feeling a bit better, but still sore. No swelling or anything though....
Pre-breaky, running pretty well but feeling quite tired and tight... better by the end. Just did the Maryculter Bridge loop. Thumb feeling a bit better, but still sore. No swelling or anything though....
S+C/Drills/Plyo/Flex 12:51 [2] 1.42 km (9:04 / km)
shoes: Inov-8 F-lite 230
Drills
Shortened session mid-way through the run.
Shortened session mid-way through the run.
5 PM
Road warm up/down 10:55 2.42 km (4:30 / km) +25m 4:17 / km
shoes: Inov-8 F-lite 230
WU/Strides/WD
Feeling pretty rotten and thinking of why I came.
Feeling pretty rotten and thinking of why I came.
Road tempo 18:21 [4] 5.08 km (3:37 / km) +120m 3:14 / km
shoes: Inov-8 F-lite 230
AAAC - 4 Continuous Hills at Seaton - 1.25km and ~30m climb each
Luckily no one came to push me tonight because of BUCS. I say luckily because I felt completely crap... Felt very slow in general and after the 1st one I was ready to give up. But carried on with the aim of doing 3. I was ready to stop at 3 but after thinking of Ken and Joyce teasing me for it I carried on and finished the set. As usual, first rep was waaay to fast and then I got into some kind of rhythm, although a car blocked my way for 5s on the second rep....
I thought tonight went really badly but after comparing it to past efforts, perhaps I pushed a bit too hard tonight....
3 reps in Oct. - 4:45 avg.
5 reps in Nov. - 4:50 avg.
6 reps in Jan - 4:45 avg.
Today - 4:24, 4:38, 4:41, 4:38 - 4:35 avg.
So not too bad.....
Luckily no one came to push me tonight because of BUCS. I say luckily because I felt completely crap... Felt very slow in general and after the 1st one I was ready to give up. But carried on with the aim of doing 3. I was ready to stop at 3 but after thinking of Ken and Joyce teasing me for it I carried on and finished the set. As usual, first rep was waaay to fast and then I got into some kind of rhythm, although a car blocked my way for 5s on the second rep....
I thought tonight went really badly but after comparing it to past efforts, perhaps I pushed a bit too hard tonight....
3 reps in Oct. - 4:45 avg.
5 reps in Nov. - 4:50 avg.
6 reps in Jan - 4:45 avg.
Today - 4:24, 4:38, 4:41, 4:38 - 4:35 avg.
So not too bad.....
Wednesday Apr 30, 2014 #
9 AM
Path/Terrain 27:14 [2] 5.66 km (4:49 / km) +90m 4:27 / km
shoes: Inov-8 X-Talon 212 Blue
Shake Out
Pre-Breaky, calves thankfully not too bad. Stretched them out pretty good anyway. Up to Foggieton and back down through Newton Dee. Looking forward to the session later on.
Pre-Breaky, calves thankfully not too bad. Stretched them out pretty good anyway. Up to Foggieton and back down through Newton Dee. Looking forward to the session later on.
S+C/Drills/Plyo/Flex 22:20
Core
Some really tough stuff to begin with but then back to easy and stretching.
Some really tough stuff to begin with but then back to easy and stretching.
7 PM
Path/Terrain 1:08:13 [3] 14.36 km (4:45 / km) +191m 4:27 / km
shoes: Inov-8 X-Talon 190
Steady - Max Terrain
Had planned to do some terrain loops but wasn't feeling really up for it. So instead, headed up to Murtle Den and did some race pace running round the pretty messy terrain (i.e not very fast). Pretty miserable day, rainy cloudy and very wet. Forest was spooky at this time in the evening, pretty sure the old water wheel is haunted.... So on my second time round I missed it out and took a different path to avoid it. Eventually I found myself on a muddy dear path running very close to a burn. Slipped and fell into it, which was fine but I smashed my thumb on a rock and definitely did something to it. Got up and didn't feel anything straight away, so just continued. Fell again and this time I felt it. Probably just a staved thumb though. Stopped the intense effort which caused me to fall in the first place and headed towards the farm, back on paths/fields. Thumb was worrying me and I considered going back, but after seeing that I hadn't run very far I manned up and headed up Beans Hill. Pretty cool rocky terrain, but lost track of where I was and ended up doing a huge loop of it. Onto Contlaw/Culter House Road, and then took a few trails which hugged the road. Through the forests there, Milltimber Forest and back through Milltimber, extending it just a bit to make it up to a nice round 14km.
Feeling generally quite good today, but I think not doing terrain laps was a good move. Pretty happy with the pace considering all the rough bits and the crap weather. Thumb is feeling a bit better, hopefully will be fine tomorrow in time to smash out a few continuous hills. But it's not like I need it anyway....
Had planned to do some terrain loops but wasn't feeling really up for it. So instead, headed up to Murtle Den and did some race pace running round the pretty messy terrain (i.e not very fast). Pretty miserable day, rainy cloudy and very wet. Forest was spooky at this time in the evening, pretty sure the old water wheel is haunted.... So on my second time round I missed it out and took a different path to avoid it. Eventually I found myself on a muddy dear path running very close to a burn. Slipped and fell into it, which was fine but I smashed my thumb on a rock and definitely did something to it. Got up and didn't feel anything straight away, so just continued. Fell again and this time I felt it. Probably just a staved thumb though. Stopped the intense effort which caused me to fall in the first place and headed towards the farm, back on paths/fields. Thumb was worrying me and I considered going back, but after seeing that I hadn't run very far I manned up and headed up Beans Hill. Pretty cool rocky terrain, but lost track of where I was and ended up doing a huge loop of it. Onto Contlaw/Culter House Road, and then took a few trails which hugged the road. Through the forests there, Milltimber Forest and back through Milltimber, extending it just a bit to make it up to a nice round 14km.
Feeling generally quite good today, but I think not doing terrain laps was a good move. Pretty happy with the pace considering all the rough bits and the crap weather. Thumb is feeling a bit better, hopefully will be fine tomorrow in time to smash out a few continuous hills. But it's not like I need it anyway....
Tuesday Apr 29, 2014 #
10 AM
Path/Terrain warm up/down 19:23 [2] 4.03 km (4:49 / km) +40m 4:35 / km
shoes: Inov-8 F-lite 230
WU/D
Jog down and up the river for drills. A bit harder effort on the way back feeling much fetter. Calves tight to start with but much better by the end, think intervals later on should be possible. Bad choice of footwear in the wet grass though.
Jog down and up the river for drills. A bit harder effort on the way back feeling much fetter. Calves tight to start with but much better by the end, think intervals later on should be possible. Bad choice of footwear in the wet grass though.
S+C/Drills/Plyo/Flex 22:30 [3] 2.17 km (10:22 / km)
shoes: Inov-8 F-lite 230
Drills
Pretty much covered everything, feeling pretty stable.
Pretty much covered everything, feeling pretty stable.
6 PM
Road warm up/down 14:28 [2] 3.19 km (4:32 / km) +34m 4:18 / km
shoes: Inov-8 Road-Xtreme 208
WU/D
Feeling very good, so went for some road intervals, hoping that my calves would hold up
Feeling very good, so went for some road intervals, hoping that my calves would hold up
Road intervals 37:39 9.0 km (4:11 / km) +115m 3:56 / km
shoes: Inov-8 Road-Xtreme 208
Solo Fartleks - 4 x (4 x 1min [120s, 90s, 60s, 30s] ) + 1 min
Really good stuff, wasn't travelling my fastest but felt like I was pushing at the right intensity. Recoveries got slower and slower, especially as they got shorter. Started off heading up Culter House Road, the hill made these reps extra tough, then headed up Contlaw Road to Beans hill. Realised I was running out of road so instead of completing the lap, did a 180 and headed back down the hill. Somehow the reps were hardly faster down the hill, think it must have been my tight calves. Need to be careful or it could spread to the Achilles pretty easily... Happy with that even though it's not my best work.
...but even happier to be selected for a certain competition in 12 weeks time. Training started yesterday for JWOC 2014.
Really good stuff, wasn't travelling my fastest but felt like I was pushing at the right intensity. Recoveries got slower and slower, especially as they got shorter. Started off heading up Culter House Road, the hill made these reps extra tough, then headed up Contlaw Road to Beans hill. Realised I was running out of road so instead of completing the lap, did a 180 and headed back down the hill. Somehow the reps were hardly faster down the hill, think it must have been my tight calves. Need to be careful or it could spread to the Achilles pretty easily... Happy with that even though it's not my best work.
...but even happier to be selected for a certain competition in 12 weeks time. Training started yesterday for JWOC 2014.
Monday Apr 28, 2014 #
1 PM
Path/Terrain 56:55 [2] 11.15 km (5:06 / km) +52m 4:59 / km
shoes: Merrell Mix Master Move
Easy/Recovery
Calves were very tight this morning but I don't think they were damaged (i.e strained). So headed out expecting a short easy loosener aiming to not look at my Garmin at all. After faffing about on the bottom of the slope I escaped to the golf course. Was feeling pretty rough but I had a hunch that if I kept going I'd only feel better. It pretty much worked. Stopped a few times, including once to investigate a cap that had washed up on the river shore, was hoping that there wouldn't be anything else. Then carried on and realised that this was a perfect time to visit Cults Reservoir. Very nice place, but it was probably just because of the nice weather. A perfect place for intervals with the completely flat road heading round 3/4 of the lake. But then had to go on a few dodgy riverside paths. Headed round for another lap and extended it towards Garthdee. Found an amazing forest, that was pretty big too, that goes between the river and the slope. Large number of paths so I couldn't investigate all of them but will definitely be back soon. After this I headed back along the golf course and home, beginning to struggle by the end. Calves had loosened off well, and was able to climb the hill back home without much of a problem.
Calves were very tight this morning but I don't think they were damaged (i.e strained). So headed out expecting a short easy loosener aiming to not look at my Garmin at all. After faffing about on the bottom of the slope I escaped to the golf course. Was feeling pretty rough but I had a hunch that if I kept going I'd only feel better. It pretty much worked. Stopped a few times, including once to investigate a cap that had washed up on the river shore, was hoping that there wouldn't be anything else. Then carried on and realised that this was a perfect time to visit Cults Reservoir. Very nice place, but it was probably just because of the nice weather. A perfect place for intervals with the completely flat road heading round 3/4 of the lake. But then had to go on a few dodgy riverside paths. Headed round for another lap and extended it towards Garthdee. Found an amazing forest, that was pretty big too, that goes between the river and the slope. Large number of paths so I couldn't investigate all of them but will definitely be back soon. After this I headed back along the golf course and home, beginning to struggle by the end. Calves had loosened off well, and was able to climb the hill back home without much of a problem.
7 PM
S+C/Drills/Plyo/Flex 40:00
Core
Normal routine + stretching
Normal routine + stretching