Training Log Archive: BashmanIn the 7 days ending Jun 8, 2014:
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Sunday Jun 8, 2014 #
Note
Path/Terrain warm up/down 9:42 [2] 1.44 km (6:44 / km) +44m 5:50 / km
shoes: Inov-8 X-Talon 190
Glen Dye today. Group warm up led by myself. Certainly impressed everyone by keeping up with Alex on a stride (more of a sprint).
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Orienteering 13:01 [3] 2.09 km (6:14 / km) +52m 5:33 / km
shoes: Inov-8 X-Talon 190
Not sure if this taught me very much but good fun racing Andrew.
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Orienteering 12:21 [3] 1.87 km (6:36 / km) +50m 5:49 / km
shoes: Inov-8 X-Talon 190
Again not much learnt except that my feet were hurting.
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Orienteering 15:10 [3] 2.01 km (7:33 / km) +69m 6:27 / km
shoes: Inov-8 X-Talon 190
Quite fun but still spiked everything.
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Path/Terrain 9:49 [2] 1.64 km (5:58 / km) +38m 5:21 / km
shoes: Inov-8 X-Talon 190
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Orienteering tempo 12:37 [4] 2.12 km (5:57 / km) +88m 4:56 / km
shoes: Inov-8 X-Talon 190
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Note
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Road 20:49 [3] 5.01 km (4:09 / km) +67m 3:54 / km
shoes: Merrell Mix Master Move
Not too sure what happened this evening. After an afternoon of lazing around I thought I'd move the usual Monday training to tonight so that I could do some intervals tomorrow instead. Expected to be completely shattered but felt great and was cruising up the long hill of Hillhead Road at sub-4s. Slowed things down though and just let myself roll back down the hill home. Hopefully I'll feel this good again tomorrow, most comfortabley quick run I've had for a while.
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S+C/Drills/Plyo/Flex 46:02
Usual stuff watching the F1, very exciting stuff and this session flew by.
Saturday Jun 7, 2014 #
Path/Terrain warm up/down 14:24 [2] 2.55 km (5:38 / km) +30m 5:20 / km
shoes: Inov-8 X-Talon 212 Blue
Jog to Cambus with Jenny Kirsten and Andrew for some training that I had planned. ScotJOS were training in Inchmarnoch but we were the ones who wanted to competitively run a certain race in the future. Stopped to retie my shoe and saw a very long grass snake, haven't seen many of them before!
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Orienteering 35:12 [3] 4.9 km (7:11 / km) +140m 6:17 / km
shoes: Inov-8 X-Talon 212 Blue
Completely underestimated how tough Cambus was when planning these courses so may have made them a bit too challenging and long. This first one dipped above the powerline into some beautiful terrain. Then did a loop going west and back. Got through it and didn't really feel to technically uncomfortable at any point. Very hot weather was one of the hardest things, but near perfect Bulgaria Summer training I think. Stopped at one point to choke down a fly for that much needed mid-course nutritional boost.
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Orienteering 39:11 [3] 4.71 km (8:19 / km) +133m 7:17 / km
shoes: Inov-8 X-Talon 212 Blue
Was keen to head up into that nice and unknown terrain above the powerline again. Was getting a bit messy technically but still going well. Very north-east bit looks like a Bulgaria map. Completely new stuff to me and I really enjoyed it, although I was pretty dead on hills by the end.
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Orienteering intervals 22:17 [4] 3.16 km (7:03 / km) +92m 6:10 / km
shoes: Inov-8 X-Talon 212 Blue
Should have been trains but not sure if people were too keen. Train that went above the powerline was very exciting again. Not really interval pace as it was so rough but effort was there. Raced Andrew who was now feeling fresh on the last one, just got him time wise.
Completely forgot how rough Cambus was and we finished at this point. Got 3 more courses to do and keen to get out there again before JWOC. Some mildly-relevant stuff out there. But if I perfect my technique on this tricky terrain, JWOC should be pish.
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Path/Terrain warm up/down 13:49 [2] 2.2 km (6:17 / km) +5m 6:13 / km
shoes: Inov-8 X-Talon 212 Blue
Took a sneaky path back, past a somewhat confused woman's Balcony. Then stung by what I think was a bee, across a field and back for a dip in the Dee. Think everyone enjoyed Cambus and my planning.
Friday Jun 6, 2014 #
Path/Terrain 51:15 [3] 10.39 km (4:56 / km) +126m 4:39 / km
shoes: Inov-8 Trailroc 245
Not too sure if I'm happy with this. Headed out with the aim of picking up the pace a bit and feeling good running again, but it didn't really happen. Constantly battling the 5min/km barrier and felt really knackered the whole way round. I guess it was almost all on rough trail, with some bits of terrain in Hillhead Moor but still didn't feel quick at all. Nice weather cheered me up though.
Road intervals 6:18 0.84 km (7:31 / km)
shoes: Inov-8 Trailroc 245
First one was hilarious. Figured out part of the reason why I felt so rubbish. Gradually felt better and by the end I was doing something which looked a little bit speedy.
Road warm up/down 3:31 [2] 0.74 km (4:44 / km) +15m 4:18 / km
shoes: Inov-8 Trailroc 245
Short one straight home.
Thursday Jun 5, 2014 #
Road warm up/down 15:43 [2] 3.01 km (5:14 / km) +40m 4:54 / km
shoes: Inov-8 Road-Xtreme 208
Took a lot of motivation to get out this morning. Feeling very stiff but soon loosened off. Also a bit ill but forgot about it soon enough.
S+C/Drills/Plyo/Flex 28:00 [2] 2.33 km (12:01 / km) +2m 11:58 / km
shoes: Inov-8 Road-Xtreme 208
Normal set, feeling extremely well balanced unexpectedly, core was strong too.
Path/Terrain 34:25 [2] 6.49 km (5:18 / km) +138m 4:48 / km
shoes: Inov-8 Trailroc 245
Nice and easy through Kingshill with Dad and Alfie. Not worrying about pace at all and just trudging along. Legs feeling dead from lazing around all day. Slowly getting back to fitness now.
Wednesday Jun 4, 2014 #
Note
Road warm up/down 13:47 [2] 2.88 km (4:47 / km) +62m 4:19 / km
shoes: Inov-8 X-Talon 212 Blue
Up to Cults Primary for the Orienteering.
Orienteering tempo 27:28 [3] 4.92 km (5:35 / km) +67m 5:13 / km
shoes: Inov-8 X-Talon 212 Blue
Last one I expected to actually attend this year but thought it would be a good re-introductory session for me. Feeling wheezy but generally good, just kept it easy. One silly mistake when trying to shake Naomi but otherwise just paths paths and more paths. Almost beaten by Calum.
Path/Terrain warm up/down 16:00 [2] 3.3 km (4:51 / km) +20m 4:42 / km
shoes: Inov-8 X-Talon 212 Blue
Back home a nicer way. Still feeling good.
Tuesday Jun 3, 2014 #
Note
(rest day)
S+C/Drills/Plyo/Flex 47:00
Regular set. Reduced to quite a dry cough now so happy to go ahead and train through tomorrow, depending on if it actually continues to get better. This felt fine anyway.
Monday Jun 2, 2014 #
Note
(sick)