Training Log Archive: Bashman

Ante Prandium
With Oleg from the flat and a lap of the seat. We were both feeling rather knackered so took it pretty easy. Good chat made it fly by though and Achilles OK.

A bit of a rest day before hopefully beginning to train well once more. Will make sure to build up a lot slower though.
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Braids XC - Men's - 21st, 2 mins behind a Commy Games beast

The plan for today was simple. Start comfortably, drop out if Achilles begins hurting, and put no pressure on myself at all. Of course this was pretty hard as there were about 200 people lined up at the start with chants going crazy. A good WU with some drills had prepared me well though, as did a huge bowl of porridge in the morning (but less than 2 hours before the race...?). Set of comfortably, tick, and suddenly realised I was pretty high up. Eased off but everyone around me was pretty poor at hills so I felt awesome and began to take places. Continued to take (but also be taken) on the back straight. 2nd best Harie James came past and I knew I had started too fast, bollocks, but I still felt good. Richard P before the top and then hit the downhill well although I was slowed up by shit descenders a little bit, good recovery time though. 20th at the top which was only 1 place from my overall! :) The top was also the point I decided to start racing.

Continued to take (but also be taken) on the back straight. 2nd best Harie James came past and I knew I had started too fast, bollocks. Began to feel a bit rough so focussed on recovering on before the next hill. Chris was apparently 1 place behind me here (I never saw him) and then went over his ankle really badly. Would have been good to have him around and such a shame about his ankle again... Through 1 lap in 16:59 and was cheered on to overtake a Leeds punter at the foot. Grinded through the hill largely on my own with a train slowly chugging towards me. Paul came past at the top, was so happy that he wasn't miles ahead as I thought he was, and we nicely took someone on the descent. Ray W then came past on the road, really pleased to see him too. Then Ben S caught me on the back straight (we were still taking places though) and I decided to let him slip through, he deserved it. Tried my best to stay with him but a small gap emerged. Still felt quite good but was ready to finish.

Final bit was cool. Saw Chris which was upsetting but gave him a high 5 to feel better, he must have been gutted though... Then kept trying to stick with Ben and we had caught a new group too. Pushed on by supporters but was feeling pretty crap. Had a bit of a sprint to try and take Ben but it was too late, ah well, good enough. Really chuffed with that performance, Ben Paul and Ray all really good guys to be less than 15s behind. 1s off Oleg's 2011, and 30s off his PB. 1:40 min behind Hector and 1 min behind Doug. 1st orienteer and 5th Harie. Loved the race, 10km PB will be lowered considerably next year but worried I'll never be able to recreate this situation. However, the Haries seemed to know how to race, as 3 came past me, so maybe I'll know what to do next time because lap difference was still +36s....

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WU
With churchill up to Braids, a few drills and strides, didn't need much.
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WD
Cheeky topless with Will, Gus, Andrew and Purkis. Then a jog down the hill, stopped when I saw Paul.
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Simmen - 40 lengths - 1BS, 1FC

Easy spinning chatting to Beth.
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Conditioning
15, 10, 10, 5, 5, 5, 7, 8 full pull ups with SL calf raises in between.

Circuits

WU
Thoracic Mobiltity - 4 x 5+5 with push ups on the third set
Inch worm to hip drop x 5
Monster Walks 2 x 10+10
TRX 2 x 10
SL dips 2 x 6+6

3 x 5 full pull ups with 5 x 7kg med ball slams after each set - pull ups feel so much harder in the perf. gym for some reason - wider grip probably.
3 x 5 Back Squat with 3 max box jumps in after each set - (50WU, 60, 65, 70kg) - jumps were great, managed to upgrade onto a pretty big box.
3 x 5 Deadlifts with 4+4 SL after each set - (50WU, 60, 70, 70kg)

Lots of stretching and rolling with some calf raises too.
Good session.

Control Setting for FWTN
Very poor - windy and rainy - conditions at Braids and forgot a map bag... So took 3 all control maps out with 25 reflectors and not much motivation. Spent quite a lot of time at each control and was almost late back. Got really angry at times, and also terrified, a very emotional run. Took 1:30 in total.
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C • big woose 1

Control collecting
Ran this pretty hard, and my HR was really up there. This was partly due to the fact that I was freezing and absolutely shitting it. Did it all map memory, didn't require the map at any point, not sure if this counts as O or running. Achilles feeling fine, hopefully hold up for Saturday.

GPS (Globe Link) looks either like a witch with a huge nose and hat or a moose with it's tongue out. Absolute belter.
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Spinning
Was going to do this last night but ran out of time being at a special ceremony for Scottish Sports Aid bragging about orienteering and raising a tonne of awareness.

5 mins WU
3mins, 4, 5, 6, 5, 4, 3, off 1 min at intensities 20, 19, 18, 18 and back up.
5 mins WD

Really sweating by the end and HR was where it should be. Missing running quite a lot though, feel embarrassed to be there alone.
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Heal raises - 5 x 12+12 then 30 on two legs to finish.
Saving the pull ups for tomorrow where I plan to smash them and make a big deal of it as usual.

Ante Prandium Test
Held up okay until the end where the tugging began again, getting annoyed.
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Circuits

Thoracic Mobility with Push Ups
Inch Worm to Hip Drop x 5
Crunches x 20
Push Ups x 10
5 x 5 Pull Ups
Ladder Drills - (1 in each, 2 in each, hop scotch, both laterals, icky shuffle, reverse) - 2 of each
Jumps - 4x5 double, 4x5 lateral, 2x5 single, then a few back/forths
Seated Box Jumps - 10 DL + (10+10 SL)

WU with Broomstick
4 x 5 Front Squats (20WU, 30, 40, 40, 45kg) - this was tough
4 x 5 Deadlift (50, 60, 70, 70kg)
Stretching/Rolling

Don't think I've been this light since I was 5 (68.7kg)
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40 mins at intensity 16, aim was 21km.
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Calf raises
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