Training Log Archive: BashmanIn the 7 days ending May 11, 2014:
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Sunday May 11, 2014 #
11 AM
Path/Terrain warm up/down 14:12 [3] 3.0 km (4:44 / km) +5m 4:41 / km
shoes: Inov-8 F-lite 230
WU
Good one with Daniel, Thomas and solo with a few drills nailed in.
Good one with Daniel, Thomas and solo with a few drills nailed in.
12 PM
Orienteering race 47:50 [5] 11.69 km (4:06 / km) +100m 3:56 / km
shoes: Inov-8 F-lite 230
SOUL 4 - Glasgow City Centre/Uni Campus - Men's Open - 4th by 2:50 to Murray
Didn't get my hopes up too much before but it was brilliant! Yes it was pretty dangerous with some mad traffic and it being glasgow... but it was a very nice area! Wasn't expecting much after yesterday's race but after a good WU I was as ready as ever.
Ross's blog but it better than me but basically there were some raging NEDS at the old skool basketball court at 1, that were very off putting with their beverages, rude words and control blocking. I thought they had chucked the control through the fence to the outside corner, but it was the inside one so after I went to check, I went back round the outside to the inside, annoyed.
Put it behind me and that's why a new paragraph is needed. 2 was a contrast, and I smashed out a huge best split, but probably just because of the mishap at 1. Pushing through the Celtic FC crowd wasn't optimal but my route was. Good attack too. Then a very poor route to 3 so had to pick up the pack to make up for lost time. Had 4 planned though, and got another top split. Drawn with Murray at 3 and 4 but it went downhill after that. Still good to 5 but then I couldn't really make up my mind to 6. Think I took the best route in the end but didn't trust it. As well as this, just as I hurdled a fence in the middle of a fair, I hit some sort of wall and started running a lot slower. Think I hadn't quite mentally grasped how long this course was going to be and when I did, I slowed a lot.
Over the bridge and trying to plan 7, I got into a Glasgow fight... He was standing a few hundred metres before 6. I had my eyes firmly fixed on the map because this was a long straight-forward stretch of running, and I didn't suspect anyone would get in my way. 2 walkers saw what he was planning, and yelled "watch out!". They may have seen what this dangerous man was doing to competitors before me. This was the last thing I heard before I hit the ground. I hadn't even seen him, and when I looked up, I was shocked. At only just over a metre high, he had taken me down with a single blow to the leg. He must have been made of concrete, literally, because he was one of these http://4.bp.blogspot.com/_k_xVNJhFaqo/TFsQV_WnuLI/... .
But still it came out of nowhere and hurt like hell when I ran into it at sub 4.... got 6, slightly confused as I thought it was going to be on a tree and went on to my planned route to 7, looking for any further rogue glaswegian bollards. Up the hill to 7 absolutely killed, but was rewarded by some nice easy legs. Less than optimum route to 10 and a bit awkward to 11. But happy with 12 and I was picking up some sort of speed again. Confused by the map at 13, it looked like half the pitch was uncrossable but it didn't make any sense... So poor exit to 14 too. Also never spotted the cheeky gap in the hedges.
Great fun running down the hill to 15, huge crowds all scared by me. Caught and dropped Craig here, would have got best split if I didn't stop to see if he was alright. Running legs to 16 and 17, yet pretty nice scenery. Bad bad route to 18 though, and I knew it... Fine to 19 and ran well to 20. Just a few seconds down because of crossings and got beeped at by a car when I cut in front of it with loads of time to spare! Good to 21 although that's when Daniel overtook me on the splits. After that it was just a few running legs to the finish, pretty knackered by here and Daniel was tanking it.
Happy to be only sub-3 down on Murray and a few seconds off Daniel (who MP'd!). Good to be running so well after yesterday and worked well as a tempo sesh today. A few less than optimal routes but good practice for JWOC with the block-street format.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.stag.routegadget.co.uk/rg2/#44 - GPS, not entirely accurate
Didn't get my hopes up too much before but it was brilliant! Yes it was pretty dangerous with some mad traffic and it being glasgow... but it was a very nice area! Wasn't expecting much after yesterday's race but after a good WU I was as ready as ever.
Ross's blog but it better than me but basically there were some raging NEDS at the old skool basketball court at 1, that were very off putting with their beverages, rude words and control blocking. I thought they had chucked the control through the fence to the outside corner, but it was the inside one so after I went to check, I went back round the outside to the inside, annoyed.
Put it behind me and that's why a new paragraph is needed. 2 was a contrast, and I smashed out a huge best split, but probably just because of the mishap at 1. Pushing through the Celtic FC crowd wasn't optimal but my route was. Good attack too. Then a very poor route to 3 so had to pick up the pack to make up for lost time. Had 4 planned though, and got another top split. Drawn with Murray at 3 and 4 but it went downhill after that. Still good to 5 but then I couldn't really make up my mind to 6. Think I took the best route in the end but didn't trust it. As well as this, just as I hurdled a fence in the middle of a fair, I hit some sort of wall and started running a lot slower. Think I hadn't quite mentally grasped how long this course was going to be and when I did, I slowed a lot.
Over the bridge and trying to plan 7, I got into a Glasgow fight... He was standing a few hundred metres before 6. I had my eyes firmly fixed on the map because this was a long straight-forward stretch of running, and I didn't suspect anyone would get in my way. 2 walkers saw what he was planning, and yelled "watch out!". They may have seen what this dangerous man was doing to competitors before me. This was the last thing I heard before I hit the ground. I hadn't even seen him, and when I looked up, I was shocked. At only just over a metre high, he had taken me down with a single blow to the leg. He must have been made of concrete, literally, because he was one of these http://4.bp.blogspot.com/_k_xVNJhFaqo/TFsQV_WnuLI/... .
But still it came out of nowhere and hurt like hell when I ran into it at sub 4.... got 6, slightly confused as I thought it was going to be on a tree and went on to my planned route to 7, looking for any further rogue glaswegian bollards. Up the hill to 7 absolutely killed, but was rewarded by some nice easy legs. Less than optimum route to 10 and a bit awkward to 11. But happy with 12 and I was picking up some sort of speed again. Confused by the map at 13, it looked like half the pitch was uncrossable but it didn't make any sense... So poor exit to 14 too. Also never spotted the cheeky gap in the hedges.
Great fun running down the hill to 15, huge crowds all scared by me. Caught and dropped Craig here, would have got best split if I didn't stop to see if he was alright. Running legs to 16 and 17, yet pretty nice scenery. Bad bad route to 18 though, and I knew it... Fine to 19 and ran well to 20. Just a few seconds down because of crossings and got beeped at by a car when I cut in front of it with loads of time to spare! Good to 21 although that's when Daniel overtook me on the splits. After that it was just a few running legs to the finish, pretty knackered by here and Daniel was tanking it.
Happy to be only sub-3 down on Murray and a few seconds off Daniel (who MP'd!). Good to be running so well after yesterday and worked well as a tempo sesh today. A few less than optimal routes but good practice for JWOC with the block-street format.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.stag.routegadget.co.uk/rg2/#44 - GPS, not entirely accurate
8 PM
Path/Terrain 30:56 [2] 6.0 km (5:09 / km) +49m 4:57 / km
shoes: Merrell Mix Master Move
(WD)
Didn't do one after the event as I needed to rush and get a train, so did a longer one later one. That works...right? With Alfie as a sort of cruise control. He was a bit tired though and needed some breaks and almost ran into some random house with the door wide open and a cooked dinner wafting through. Down to the golf course and back along the RL, good route and no one was playing golf at 8, strange...
Didn't do one after the event as I needed to rush and get a train, so did a longer one later one. That works...right? With Alfie as a sort of cruise control. He was a bit tired though and needed some breaks and almost ran into some random house with the door wide open and a cooked dinner wafting through. Down to the golf course and back along the RL, good route and no one was playing golf at 8, strange...
S+C/Drills/Plyo/Flex warm up/down 16:10 [1]
Stretching, really needed.
Saturday May 10, 2014 #
11 AM
Path/Terrain 14:00 [2] 2.3 km (6:05 / km) +20m 5:50 / km
shoes: Inov-8 X-Talon 190
WU
Various drills included, feeling good!
Various drills included, feeling good!
12 PM
Path/Terrain race 29:50 [5] 6.15 km (4:51 / km) +360m 3:45 / km
shoes: Inov-8 X-Talon 190
Scottish Hill Champs - U20M - 3rd
Didn't expect too much to be honest, since I had a pretty tough 2 weeks prior to this. Hill legs didn't seem completely present either, but the drills from the last few days had worked. Good field at the start, it was going to be a hard race!
Thought the sprinters at the start would go a bit quicker but I got to the bottom of the hill about second last. I knew this wasn't going to be where I'd come in, and was waiting to make my move. Hard up the hill but not feeling very tired. Stuck to the back of Craig Jardine, a good flat runner and the occasional hill runner too. Expected him to be quite good but noticed he was wearing some pretty flat shoes. Felt like a beast in my talons.
Up the hill and I thought we had gone off a bit too hard for the first climb, which isn't even the main one. So let Craig get away a bit but we had climbed into 4th/5th. Reserved the energy for later and got to the top, happy I had done so. I knew this downhill was a terrain runners' one and I noticed Craig slipping about a lot. Time to make my move. Out into the terrain, long grass next to the path. Kicked and he did too, but he quickly let me pass and I was into 4th. Pushed hard down the mud bath, pretty much just terrain now. Across two streams that stopped my flow a bit but I was soon at the bottom. Checked up the hill, I had dropped Craig.
From here on I thought I'd be pretty comfortable. But as the second long climb progressed, I began to notice I was catching Logan and Andrew. Pretty surprised at this, especially with Andrew being a 15:30 5km/british hill runner, but I pushed on. Never really got tired just very lactic in the legs. Overtook a few squirts trying to beat us up and got some great motivation from hill runners, the rock climbing on the path was awesome! However misjudged the turn around and it was further up the hill than I thought.
Didn't really matter, as my reserves felt huge today. Logan had dropped Andrew and I was gaining. He was wearing some Solomon trail shoes and I knew they'd not be much good in the marsh, yes literally a marsh on a 15% slope... But it was on my side. Dug my heals in and gained Andrew who was being a chicken... Got onto the solid path and he sped up a bit again. But then I did my signature o-maneuver and sprinted past him in the terrain. Never felt so good to overtake anyone. Then we hit the off path section and he dropped off thankfully, I didn't particularly want a sprint finish... But by the time I had gotten down and people were surprised to see me in 3rd, I went all out and opened up almost 20s in front of Andrew.
Probably the best hill race I've done in terms of feeling and tactics. A little bit further and I could've caught Logan who was 15s ahead. Good pace for a very rough and steep course. Very happy with that performance, but Jacob was on another level today!
.
Didn't expect too much to be honest, since I had a pretty tough 2 weeks prior to this. Hill legs didn't seem completely present either, but the drills from the last few days had worked. Good field at the start, it was going to be a hard race!
Thought the sprinters at the start would go a bit quicker but I got to the bottom of the hill about second last. I knew this wasn't going to be where I'd come in, and was waiting to make my move. Hard up the hill but not feeling very tired. Stuck to the back of Craig Jardine, a good flat runner and the occasional hill runner too. Expected him to be quite good but noticed he was wearing some pretty flat shoes. Felt like a beast in my talons.
Up the hill and I thought we had gone off a bit too hard for the first climb, which isn't even the main one. So let Craig get away a bit but we had climbed into 4th/5th. Reserved the energy for later and got to the top, happy I had done so. I knew this downhill was a terrain runners' one and I noticed Craig slipping about a lot. Time to make my move. Out into the terrain, long grass next to the path. Kicked and he did too, but he quickly let me pass and I was into 4th. Pushed hard down the mud bath, pretty much just terrain now. Across two streams that stopped my flow a bit but I was soon at the bottom. Checked up the hill, I had dropped Craig.
From here on I thought I'd be pretty comfortable. But as the second long climb progressed, I began to notice I was catching Logan and Andrew. Pretty surprised at this, especially with Andrew being a 15:30 5km/british hill runner, but I pushed on. Never really got tired just very lactic in the legs. Overtook a few squirts trying to beat us up and got some great motivation from hill runners, the rock climbing on the path was awesome! However misjudged the turn around and it was further up the hill than I thought.
Didn't really matter, as my reserves felt huge today. Logan had dropped Andrew and I was gaining. He was wearing some Solomon trail shoes and I knew they'd not be much good in the marsh, yes literally a marsh on a 15% slope... But it was on my side. Dug my heals in and gained Andrew who was being a chicken... Got onto the solid path and he sped up a bit again. But then I did my signature o-maneuver and sprinted past him in the terrain. Never felt so good to overtake anyone. Then we hit the off path section and he dropped off thankfully, I didn't particularly want a sprint finish... But by the time I had gotten down and people were surprised to see me in 3rd, I went all out and opened up almost 20s in front of Andrew.
Probably the best hill race I've done in terms of feeling and tactics. A little bit further and I could've caught Logan who was 15s ahead. Good pace for a very rough and steep course. Very happy with that performance, but Jacob was on another level today!
.
Path/Terrain warm up/down 25:19 [2] 4.82 km (5:15 / km) +42m 5:02 / km
shoes: Inov-8 X-Talon 190
WD
Out/Back along Loch Lomond with Oleg after seeing the senior start. Watched Inis for 30mins(!) alone whilst he went for a longer run and watched a flying Hector take the win in the senior race, a possibility for next year...? (not the win but maybe participation)
Out/Back along Loch Lomond with Oleg after seeing the senior start. Watched Inis for 30mins(!) alone whilst he went for a longer run and watched a flying Hector take the win in the senior race, a possibility for next year...? (not the win but maybe participation)
Friday May 9, 2014 #
7 AM
Path/Terrain warm up/down 18:48 [2] 4.08 km (4:36 / km) +51m 4:20 / km
shoes: Inov-8 X-Talon 212 Blue
WU/D
Still pretty sleepy warming up, but felt good on the way back.
Still pretty sleepy warming up, but felt good on the way back.
S+C/Drills/Plyo/Flex 25:10 2.06 km (12:14 / km)
shoes: Inov-8 X-Talon 212 Blue
Drills
Big set today, hoping that it will do me good tomorrow.
Big set today, hoping that it will do me good tomorrow.
8 PM
Path/Terrain 11:15 2.36 km (4:46 / km) +27m 4:30 / km
shoes: Inov-8 F-lite 230
WU for tomorrow
Felt bad not doing anything this evening so went out for a quick one. 500m jog, 6 strides (5s, 10, 15, 15, 10, 5) and then 1km jog back. Feeling really good and ready for tomorrow.
Felt bad not doing anything this evening so went out for a quick one. 500m jog, 6 strides (5s, 10, 15, 15, 10, 5) and then 1km jog back. Feeling really good and ready for tomorrow.
S+C/Drills/Plyo/Flex warm up/down 10:00 [1]
Stretching
Thursday May 8, 2014 #
Note
(rest day)
Well it was either going to be today or tomorrow before a busy weekend; trying to keep the week about medium volume and start another heavy one next week from Monday. Had another exam today, and been a bit knackered too, so resting today and warming up for the weekend tomorrow.
Wednesday May 7, 2014 #
12 PM
Path/Terrain 50:08 [2] 10.54 km (4:45 / km) +91m 4:34 / km
shoes: Merrell Mix Master Move
Easy
Dropped off at Hazelhead and after waiting for 10 minutes for the rain to stop, ran home. Started with Dad+Alfie for 2km heading towards Countesswells and then ran the rest on my own. Did a big loop of Foggieton and back home the regular way. Feeling pretty drained, keeping it pretty easy now before the weekend.
Dropped off at Hazelhead and after waiting for 10 minutes for the rain to stop, ran home. Started with Dad+Alfie for 2km heading towards Countesswells and then ran the rest on my own. Did a big loop of Foggieton and back home the regular way. Feeling pretty drained, keeping it pretty easy now before the weekend.
5 PM
S+C/Drills/Plyo/Flex 54:00
Core
Standard Stuff.
Standard Stuff.
Tuesday May 6, 2014 #
8 AM
Road warm up/down 17:30 [2] 3.76 km (4:39 / km) +51m 4:22 / km
shoes: Inov-8 F-lite 230
WU/D
Worst I've felt for a while, probably because I haven't been out this early for ages. Also feeling a bit ill though. Shook it off though and got it done.
.
Worst I've felt for a while, probably because I haven't been out this early for ages. Also feeling a bit ill though. Shook it off though and got it done.
.
S+C/Drills/Plyo/Flex 11:00 0.89 km (12:18 / km)
shoes: Inov-8 F-lite 230
Drills
Short session, just a warm up for later.
Short session, just a warm up for later.
6 PM
Path/Terrain warm up/down 5:43 [2] 1.25 km (4:34 / km) +15m 4:19 / km
shoes: Inov-8 X-Talon 190
WU
Not as long as I would have liked, needed a good shake out especially after my Maths exam earlier on. Felt unexpectedly good though.
.
Not as long as I would have liked, needed a good shake out especially after my Maths exam earlier on. Felt unexpectedly good though.
.
Path/Terrain race 23:42 5.69 km (4:10 / km) +220m 3:30 / km
shoes: Inov-8 X-Talon 190
Skrunce - anti-clockwise - 3rd behind John R and Dan W
Good to be doing this again, a very good indication of where I'm at, but also quite a good hill session substitution. Some fast people showed up today, but I kept to my goal of running the entire race which is normally a very hard task, especially on the steep climbs. Generally, it's just a very hilly XC course. Don't think anyone has ever done negative splits for the laps, so I set myself a slightly easier task. But it's probably a good target for next time.
Started slower than before, and kept on Dan and John. Up the hill they were beginning to get away but I wasn't fussed. I had a hunch that Dan would do his regular quick starts out to smash the record, and then easing back until I caught him. Over the hill feeling comfortable, and down the technical descent. Happy with this and I was keeping the two in sight. Had a few peeks back, no one in sight, good, wasn't wanting to be pushed particularly hard tonight.
Down to the stream and up the climb to the start. This is usually the first time I have to walk on the course, but pushed through it. Took some time to recover so the pace felt like jogging speed after this. First lap, not too bad, but I knew my second lap would be worse.
Managed to get up the hill again, and also reeled Dan in, which pushed me on. I was right about his tactics, as John was away by now. He got away a bit on the downhill and the final climb, but with a kick at the finish I snuck in just behind him. Ah well, it was his turn to win anyway, our feud continues...
But quite happy at the same time. Dan has been getting fitter and recently ran 16:16 at Balmoral (it turns out it was him in front of me). So not bad being 1 second behind over a 5.7km hill race, which should be his strength too. Also a 30s PB over this course for me, so very positive signs. Also didn't have to walk at any point so mission accomplished. Looking forward to the Scottish Hill Champs on Saturday now.
.
Halves - 11:31, 12:11 - So still 40s difference. I think a tactic I might try out next time is literally ensure 10 guys are ahead of me until the top of the first climb and then starting the race from there and seeing what happens. Not like it's an important race anyway, and catching people up will probably be good motivation too.
Good to be doing this again, a very good indication of where I'm at, but also quite a good hill session substitution. Some fast people showed up today, but I kept to my goal of running the entire race which is normally a very hard task, especially on the steep climbs. Generally, it's just a very hilly XC course. Don't think anyone has ever done negative splits for the laps, so I set myself a slightly easier task. But it's probably a good target for next time.
Started slower than before, and kept on Dan and John. Up the hill they were beginning to get away but I wasn't fussed. I had a hunch that Dan would do his regular quick starts out to smash the record, and then easing back until I caught him. Over the hill feeling comfortable, and down the technical descent. Happy with this and I was keeping the two in sight. Had a few peeks back, no one in sight, good, wasn't wanting to be pushed particularly hard tonight.
Down to the stream and up the climb to the start. This is usually the first time I have to walk on the course, but pushed through it. Took some time to recover so the pace felt like jogging speed after this. First lap, not too bad, but I knew my second lap would be worse.
Managed to get up the hill again, and also reeled Dan in, which pushed me on. I was right about his tactics, as John was away by now. He got away a bit on the downhill and the final climb, but with a kick at the finish I snuck in just behind him. Ah well, it was his turn to win anyway, our feud continues...
But quite happy at the same time. Dan has been getting fitter and recently ran 16:16 at Balmoral (it turns out it was him in front of me). So not bad being 1 second behind over a 5.7km hill race, which should be his strength too. Also a 30s PB over this course for me, so very positive signs. Also didn't have to walk at any point so mission accomplished. Looking forward to the Scottish Hill Champs on Saturday now.
.
Halves - 11:31, 12:11 - So still 40s difference. I think a tactic I might try out next time is literally ensure 10 guys are ahead of me until the top of the first climb and then starting the race from there and seeing what happens. Not like it's an important race anyway, and catching people up will probably be good motivation too.
Path/Terrain warm up/down 19:16 [2] 3.31 km (5:50 / km) +120m 4:56 / km
shoes: Inov-8 X-Talon 190
WD
Loop of the course once again with John. Talked a lot about JWOC and got some good advice, 11 weeks.
Loop of the course once again with John. Talked a lot about JWOC and got some good advice, 11 weeks.
Monday May 5, 2014 #
9 AM
S+C/Drills/Plyo/Flex 55:30
Core
Big Monday set
Big Monday set
6 PM
Path/Terrain 51:23 [3] 11.1 km (4:38 / km) +65m 4:30 / km
shoes: Merrell Mix Master Move
Recovery
Reasonable effort but not quite steady. After a long lazy day I finally got out for a recovery. Down to the river and along the golf course to Cults Reservoir again. Then extended it a bit into the riverside forest, going until the very end this time. Not really worth mapping but a very unusual, green forest that probably gets flooded quite often. Back along the slope, railway line, and home. Started pretty comfortably, got a bit slower on the trails, and then picked things up again before the end. Krunce should be good tomorrow.
Reasonable effort but not quite steady. After a long lazy day I finally got out for a recovery. Down to the river and along the golf course to Cults Reservoir again. Then extended it a bit into the riverside forest, going until the very end this time. Not really worth mapping but a very unusual, green forest that probably gets flooded quite often. Back along the slope, railway line, and home. Started pretty comfortably, got a bit slower on the trails, and then picked things up again before the end. Krunce should be good tomorrow.