Training Log Archive: BashmanIn the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
Path/Terrain warm up/down 17:34 [2] 2.15 km (8:09 / km) +200m 5:34 / km
shoes: Inov-8 Trailroc 245
Up the seat with Andrew to set out a hash run, went this early in an attempt to see the sunrise. A bit cloudy. Ah well, good fun anyway.
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Path/Terrain 35:00 [2] 4.6 km (7:37 / km) +70m 7:04 / km
shoes: Inov-8 Trailroc 245
Windy at the top so was a bit of a nightmare. Eventually settled as we moved down the hill and the markers were good. Over Whinny Hill, over to Dunsapie, and finishing in the park over the wall. Really nice course, might still be there if people are keen! Actually took 1:30, plus 3 bags of flour, to set the whole thing.
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Road warm up/down 11:59 [2] 2.25 km (5:19 / km) +51m 4:47 / km
shoes: Inov-8 Trailroc 245
Along the road to the south towards the RCP for a snack and to wait for the others.
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Path/Terrain warm up/down 18:25 [1] 1.28 km (14:23 / km) +150m 9:04 / km
shoes: Inov-8 Trailroc 245
With ScotJOS up the seat again. They were being way to keen up the steps so made them walk quite a bit.
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Path/Terrain 18:00 [2] 3.2 km (5:37 / km) +40m 5:18 / km
shoes: Inov-8 Trailroc 245
Had to set out the top few markers again as crows were eating them! Good fun watching and happy that it was a successful hash. W16s came in just behind Matt who won. The cheaters, and pretty much everyone else, were then covered in flour, 4kg used!
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Path/Terrain 50:49 [3] 6.01 km (8:28 / km) +460m 6:07 / km
shoes: Inov-8 Trailroc 245
ScotJOS went off to do some orienteering and I met up with Oleg to do a few climbs. First one wasn't too bad, up from the bend south of Dunsapie to the seat and back down a steep descent to the road then saddle (not the steps). Terrain loop of the bog then up TR's climb, awesome route. A bit of scrambling and eventually up to the top. Down to the Whinny saddle, over Whinny to the bottom, and back over, walking and past shattered by now. A really killer of a weekend.
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Orienteering warm up/down 7:19 [2] 1.1 km (6:39 / km) +25m 5:58 / km
shoes: Inov-8 Trailroc 245
Collecting a few controls with Andrew and back.
41km in 24 hours! A beast of a weekend. Also 68km in 4 days. Possibly a bit risky but just so glad to be back training.
Saturday Nov 1, 2014 #
Road warm up/down 19:15 [3] 4.13 km (4:40 / km) +98m 4:10 / km
shoes: Inov-8 F-Lite 252
Run to the top of Blackford hill with 2 heavy rucksacks, one on the front and one on the back, both filled to max capacity. Felt surprisingly good and had a good pace going the whole way.
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Orienteering 32:48 [3] 5.0 km (6:34 / km) +160m 5:39 / km
shoes: Inov-8 X-Talon 190 Orange
Put out 6 controls, then put down a few maps on some other controls. Then collecting a few with Daniel. Really nice day if not a bit windy.
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Road warm up/down 2:45 [2] 0.6 km (4:35 / km)
shoes: Inov-8 X-Talon 190 Orange
Down the road.
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Orienteering tempo 3:41 [2] 0.84 km (4:23 / km)
shoes: Inov-8 X-Talon 190 Orange
Really short and had to queue to punch the old fashion way at every control. Grr..... Also mispunched as Kathryn ripped half my map off.
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Road warm up/down 7:57 [2] 1.39 km (5:44 / km)
shoes: Inov-8 X-Talon 190 Orange
Collecting and jog back.
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Road 42:26 [3] 9.11 km (4:39 / km) +40m 4:33 / km
shoes: Inov-8 F-Lite 252
After spending a few hours having dinner and saying bye to the leavers, me and Andrew jogged back at 9:30 through Saturday night Edinburgh. From Corstorphine along the cycle path past Murrayfield, Haymarket and below the castle. Then bypassed Cowgate (as it looked proper dodgy) to go to Tesco and a small loop home to get to 9km. Felt really good and had a pretty heavy bag the whole way too. Watch died pretty quickly though unfortunately, used Andrew's data. Good day's training.
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Friday Oct 31, 2014 #
Road 1:01:01 [3] 12.93 km (4:43 / km) +155m 4:27 / km
shoes: Inov-8 F-Lite 252
With Ralph onto the canal, towards Craiglockhart, got a bit lost, and back through Morningside, Meadows and George Square. Nice weather and good chat the whole way round, comfortable pace.
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S+C/Drills/Plyo/Flex 55:00 [3]
weight:70.1kg shoes: Inov-8 F-Lite 252
Thoracic Mobility with push ups, 4 x 5+5
Inch work to hip drop x 5
Jumps
3 x 5 pull ups with 5kg Med Ball Slams
Back Squats with Jumps (40, 60, 65, 67.5kg)
Dead Lifts (40, 45, 50kg)
Curl and Press with 8kg dumbbells - 3 x 10
Plank Circuit 6mins
Stretching and Rolling
Cycling 2:49 [3] 2.0 km (1:25 / km)
Thursday Oct 30, 2014 #
Cycling 25:00 [2] 7.0 km (3:34 / km) +60m 3:25 / km
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Road warm up/down 13:29 [2] 2.76 km (4:53 / km) +24m 4:41 / km
shoes: Inov-8 F-Lite 252
With Beth down through Grassmarket to Dean Village. Pushing the pace a bit excessively at times. Feeling goood!
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Orienteering tempo 35:16 [3] 7.88 km (4:29 / km) +60m 4:19 / km
shoes: Inov-8 F-Lite 252
A bit risky doing this on my first sesh back running again but thought it would be fun (awesome area) and also I would take it easy. Posted a 6min/km through the tricky village and then increased the pace gradually feeling nice. Nailed the routes and only a few tiny slips, nothing to worry about at this time of year though. Posted a 90s 500m sprint finish because it felt like the right thing to do.
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Road warm up/down 14:10 [2] 2.77 km (5:06 / km) +56m 4:38 / km
shoes: Inov-8 F-Lite 252
After waiting for Beth for a while being the finish control we were off home. Hamstrings ridiculously tight but loosened off eventually. Back to normal by the end, except very hungry!
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Wednesday Oct 29, 2014 #
Note
(rest day)
Tuesday Oct 28, 2014 #
S+C/Drills/Plyo/Flex 1:00:00
weight:70kg shoes: Inov-8 F-Lite 252
WU spinning
Needle threading - 3 x 5+5
10 Push ups, 20 Crunches
3 x 5 pull ups and 10 on the 4th set
SL glute bridge and hamstring bridge, 10+10+10+10
10 DL sitting box jumps
10+10 SL sitting box jumps
10 sets of 6 hurdle jumps, DL
Sideways DL hurdle jumps - 5 sets each side
SL jumps, only 2 this time, 5 sets each leg
Performance Gym
WU with wooden bar
3 x 5 back squats (40kg WU, 60, 65, 67.5) - crumbling by the end
3 x 10 DB lift and press, (9kg, 7kg, 8kg)
3 x 8 DL, form focus (40, 50, 50)
3 sets of plank circuit, front, side, other side, 40s each = 6 mins
Stretching. Dead.
Cycling 25:00 [3] 7.3 km (3:25 / km) +40m 3:20 / km
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Road 23:00 [3] 4.7 km (4:54 / km) +15m 4:49 / km
shoes: Inov-8 F-Lite 252
WU to DVC
WU with Haries
WD home with Jacob
Monday Oct 27, 2014 #
Swimming 30:00 [3] 1.1 km (27:16 / km)
Got up at 6:45 only to get there and realise it wasn't open until 7:30. Had some breakfast and went back again. Eventually got in and just did 1 Breast stroke + 2 Front crawl for half an hour. Felt tough and my arms were a bit knackered.
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