Training Log Archive: Bashman

WU with Tam, but as soon as team MP'd I spent a lot more time plotting my race strategy rather than WU...
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JIRCS Relay - M18 Leg 3 - team DSQ

A really fun race for all the wrong reasons. Alex had a blast around first leg but unfortunately came back with a misspunch. So the M18s had to formulate a new plan which involved me working with Tam and Daniel to secure them good positions whether that meant making a train or something else. Will went out with Tam quite far ahead and it took my 2nd leg a few minutes to eventually come back. Funny though, since I technically could have followed Tam out the field and helped him from the start since my team was already disqualified. Equally, I could have taken out a massive chunk of my course in order to catch Tam early on. Anyway, I waited for Jake to come back, spilled the bad news, and was off hunting for a Glesga boy. I could sense him round the first part of the course but I was being messy. Spurred him on when our paths crossed but decided to continue the course to get as much out of it before JEC next week. Caught Tam eventually and told him to follow me. I guess now would be a good time to say that all top coaches who I discussed this with afterwards agreed it was perfectly legal and almost made the JIRCS.
Anyway, I lead Tam round the 2nd half of the course motivating him every few seconds and punishing him when I caught him looking at his map. We checked codes of course and weirdly we had exactly the same 2nd half gaffle. I messed up after spectator, I was knackered already, and we both realised there was no way of catching Will. But we pushed on anyway since there was a train coming from behind. Eventually punched the last control, sat down, and clapped ScotJOS's hero, Tam, into the finish. And it's a good thing he came 2nd and Andrew wasn't far off since Daniel's team, who would have been 3rd, had also misspunched.... It's nice to know our teams would have been 2, 3, 4 without the punters in the first two legs ;-) . Anyway, Scotland clinched to victory even with our boys top two teams being DSQd but we lost the guy's trophy unsurprisingly. Good weekend and a good WU for JEC.

http://lakeland-orienteering.org.uk/uploads/cobalt...

WD with boyz
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WU
Up to the start and then a few quick drills - running slightly late.
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JIRCS Individual - Graythwaite - M18 - 5.9km, 360m climb - 1st by 2:20

Knew I had to smash it for several reasons. Wanted to carry on my streak of good JIRC performances, knew Scotland HAD to win since we won the JHI already, and knew that I had forgotten the Individual Performance Trophy back home so had to re-aquire it.... Slightly confused by the weird format on the start line but it was soon very clear - managed to forget about Nathan, Will and Joe starting consecutively behind me.
Straight up the hill to 1, easy, follow the stream and in. Onto 2 and it was another easy one, I was feeling good despite the hard week behind me. 3 looked dodgy but Alex lead me in, and it was also much easier than it looked on the map. 4 was grotty, checked behind for Nathan once I reached the top of the open and he was no-where in sight. Relaxed mentally after this. Bombed it down to 5 but got stuck behind a fallen tree. Really messy to 6 underfoot but battled through. A few hesitations before the control because the ride had been destroyed but it was pretty easy. 7 was fine but I was shattered climbing the hill. Decided to path it right to 8 which was maybe a small mistake because I got stuck in a young X-mas tree forest which was horrible. 9 was then fine though, always controls in there...
Round the hill to 10 which was silly since it was at the top, then straight to 11 which was a common control site too. 12 was good and poor route to 13 but not bad.. Down to 14 which is another common one, then 15.... Always completely blew it here, pushed too hard and though I had gone way off line. Corrected after a few hesitations but I knew I had to relax a bit. Down to 16 was also dodgy though, and I hesitated for around 40s.... Thank god spectator was next....
Overtook Fay just after and got my head back in the game. Final few were all goood and I knew I had posted a good time. Just as I was getting to the last control though I saw Katie screaming on the ground. Did the noble thing and stopped because someone was shouting that she had broken her arm. In the end it was a dislocated shoulder and I didn't do very much to help except pick her up, walk her over to the last control slowly, whilst her shoulder popped back in, and hand her over to adults. They told me to go so I did, beasted the run in, and came back to make sure she was fine and she was.
Stopping cost me two minutes so my winning margin would have been a lot better (which is a nice thought). Love it when near perfect O like that happens, and Katie's injury was a fun new experience for me too (but probably not for her). First sub-10min/km at Graythwaite which is quite good I've heard, shame Belgium isn't like this....
http://lakeland-orienteering.org.uk/uploads/cobalt...

WD with a very tired Will
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Recovery Swim
Unfortunately the pool closed earlier than I would have liked, will get up earlier next time. Alternative BS and FC lengths. Tanked a few and managed to get down to 20s - which I know is still awful. Felt pretty good swimming though and DOMS haven't hit from yesterday.

Performance Squad Circuits
Not much sleep last night - just couldn't doze off for some reason. Woke up a bit late and was punished for doing so. Quick WU, OH Squats, Dead Lifts, Bench Press (4 sets on 40kg this time, only managed 4 for the last two though....), 27mins of Plate Circuits with a 10kg disc, rolling, and more rolling.
Gonna feel this tomorrow., but still really enjoyed it.
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Steady WU
Felt surprisingly good so picked up the pace running up to the saddle between the crags and AS.
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Aurthur's Seat Training
No real goal off the start and messed up 1. After that I was pretty clean although I pretty much completely bonked at 2km. A few controls were questionable due to the old map but quite enjoyed it, even though it was incredibly physical. Challenged myself to run the entire final hill which was tough but manageable. Quite relieved to finish in the end. Good practice for Graythwaite JIRCS on Saturday (5.9km, 360m climb - more gradient then Hill running JHIs) although I might feel today a bit in my legs...
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WD
With Beth and Sarah, all feeling deed.

Gym Recovery Cycle
Massive DOMS from yesterday's circuits - never felt anything like it. Muscles around the knee and chest/shoulder particularly sore. Tried my best to loosen them off but it wasn't happening.
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Core
Very easy stuff, a little bit of harder stuff, and then 10 minutes of stretching.
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WD Shuffle
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"WU"
Quite a long one was necessary today - could have taken the bus but decided a long day was in order anyway. Down to KB the regular way and then onto the Braids. Took a few pictures and continued up past the golf course to the Galloway's house in Mortonhall. Wrecked most of the way but probably loosened off a bit towards the end. Nice running weather.
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Sprint Tempo

From the Galloway's house around their local scene. I say tempo because I don't think I could have pushed any harder since my legs weren't responding very well. Set off reasonably well and held the pace until the end. A bit of faff in a dodgy forest section but otherwise very confident with routes and planning ahead very well too. An extra challenge I added was touching every chalk flag on the concrete - made for a good workout and hopefully increased my flow capability for events with real controls. Managed to run a fair amount faster here than KB two weeks ago, and pretty sure I felt more tired today. Perhaps the JEC Sprint won't be that much of a disaster....
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"WD"
Again quite a long one to Kristian R's for a EUOC Pasta Social. Great since I didn't have to cook dinner. Struggled through Braids, Hermitage and Blackford but found a way through eventually, running on empty the whole way, shivering by the end so I bought a huge choc milk to cheer myself up. Good sesh, Wednesday=Big K Day I think.
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Performance Squad Circuits
Really enjoyed this, great to have some company, motivation and advice during core work. Some drills and strength in there too. Did bench press for the first time.

Steady "TASH"

To DVC and then with EUOC towards AS. Split from the group with Tess and Alex, headed down from the top roundabout and up the crags. Through the Bog, up the dirty path to Dunsapie Loch, up the slope and down the dry valley. Then finally up the bog and back along Pleasance. Chatting most of the way but I was really feeling it on the hills unsurprisingly... Chest was very tight but I'm pretty sure that was from this morning's sesh rather than my cold (hopefully). Other than that, very enjoyable - lots of good advice for JEC acquired too :-)

Recovery
With EUOC. Felt really good for some reason although was still coughing up some goo. Big lap of the seat and then called it a day, will attempt circuits tomorrow.