Training Log Archive: BashmanIn the 7 days ending Apr 12, 2015:
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Sunday Apr 12, 2015 #
12 PM
Path/Terrain long 1:45:38 19.17 km (5:31 / km) +747m 4:37 / km
ahr:156 max:179 shoes: Brooks Puregrit 3
Long
Aim was to begin to reteach long distance running to my legs. Plan was 90 minutes so screwed that up a bit. However, less climb than I expected so probably not too bad. Started up the GW from Bennachie visitor centre, took in Scare Hill and then headed up Millstone Hill. Took a break at the top then headed back down to the GW and up the main ridge. Blustery up here but made it up Watch Craig ok. Wind on my back now, over Oxen Craig, Craigshannoch and Mither Tap. Finally, carefully down to Rowan Tree CP. Leg felt weird again on the final few climbs but feeling fine otherwise. Possibly too much climb this week and overusing some muscles in my quad which would explain some tight shins too. Really enjoyable run, end to a solid week, easing back into base.
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Aim was to begin to reteach long distance running to my legs. Plan was 90 minutes so screwed that up a bit. However, less climb than I expected so probably not too bad. Started up the GW from Bennachie visitor centre, took in Scare Hill and then headed up Millstone Hill. Took a break at the top then headed back down to the GW and up the main ridge. Blustery up here but made it up Watch Craig ok. Wind on my back now, over Oxen Craig, Craigshannoch and Mither Tap. Finally, carefully down to Rowan Tree CP. Leg felt weird again on the final few climbs but feeling fine otherwise. Possibly too much climb this week and overusing some muscles in my quad which would explain some tight shins too. Really enjoyable run, end to a solid week, easing back into base.
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Saturday Apr 11, 2015 #
10 AM
S+C/Drills/Plyo/Flex 1:00:00 [3]
Core
In the living room like the good old days.
Thoracic - 4 x 5+5
IW2HD x 5
Wall Squat - 2 x 10
Hip Hinge - 2 x 10
SL Dips - 3 x 6+6
Calf Raises - 3 x 12+12 reg SL, 3 x 10+10 half SL, 2 x 40 DL
Tri Dips - 3 x 30-35
Pull Ups - 3 x 10, 3 slow full
Clams - 30+30
Clam Variation - 30+30
Then a Circuit
3 sets of: 50 toe touches, 20 push ups, 10 windscreen wipers, 3+3 plank with outward touch, 50 worms, 10+10 side plank lifts, 20 deadbugs, 75-100 bicycle crunches
Squat - 3 x 10 (broom)
RDL - 3 x 10 (broom)
OH Squat - 3 x 10 (broom)
Flamingo - 2 x 5+5
Push Ups x 50
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In the living room like the good old days.
Thoracic - 4 x 5+5
IW2HD x 5
Wall Squat - 2 x 10
Hip Hinge - 2 x 10
SL Dips - 3 x 6+6
Calf Raises - 3 x 12+12 reg SL, 3 x 10+10 half SL, 2 x 40 DL
Tri Dips - 3 x 30-35
Pull Ups - 3 x 10, 3 slow full
Clams - 30+30
Clam Variation - 30+30
Then a Circuit
3 sets of: 50 toe touches, 20 push ups, 10 windscreen wipers, 3+3 plank with outward touch, 50 worms, 10+10 side plank lifts, 20 deadbugs, 75-100 bicycle crunches
Squat - 3 x 10 (broom)
RDL - 3 x 10 (broom)
OH Squat - 3 x 10 (broom)
Flamingo - 2 x 5+5
Push Ups x 50
.
3 PM
Path/Terrain warm up/down 25:07 4.95 km (5:04 / km) +157m 4:23 / km
ahr:158 max:175 shoes: Inov-8 Mudclaw 300
WU
Up to Countesswells car park through Foggieton. Started with a weird pain in my hip, think I pulled it doing core, but that disappeared and was replaced by a dodgy foot. Redid the laces differently and that disappeared too. So all good I guess. Felt a bit drained going up the hill though, remains of my 5 week cold still in my chest though annoyingly.
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Up to Countesswells car park through Foggieton. Started with a weird pain in my hip, think I pulled it doing core, but that disappeared and was replaced by a dodgy foot. Redid the laces differently and that disappeared too. So all good I guess. Felt a bit drained going up the hill though, remains of my 5 week cold still in my chest though annoyingly.
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Orienteering tempo 18:28 3.61 km (5:07 / km) +48m 4:48 / km
ahr:171 max:182 13c shoes: Inov-8 Mudclaw 300
Forest Sprint - 3.4km - No Kites
Wasn't going to put much effort into this but some energy seemed to come from nowhere. So a bit of a tempo, steady on the paths and pushing the terrain a bit. Completely clean but in essence an orange course so it really had to be. A few controls were questionable without the kites though.. Took 2 minutes out of Alex M's time from yesterday, when the event actually was, so that's good.
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Wasn't going to put much effort into this but some energy seemed to come from nowhere. So a bit of a tempo, steady on the paths and pushing the terrain a bit. Completely clean but in essence an orange course so it really had to be. A few controls were questionable without the kites though.. Took 2 minutes out of Alex M's time from yesterday, when the event actually was, so that's good.
.
Path/Terrain warm up/down 18:05 3.79 km (4:46 / km) +25m 4:37 / km
ahr:147 max:163 shoes: Inov-8 Mudclaw 300
WD
Took the shortest route home because I was quite tired. Rolling down the hill basically, HR back to something low.
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Took the shortest route home because I was quite tired. Rolling down the hill basically, HR back to something low.
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Friday Apr 10, 2015 #
11 AM
Path/Terrain 34:16 7.2 km (4:46 / km) +61m 4:34 / km
ahr:154 max:175 (rest day) shoes: Brooks Puregrit 3
Recovery
Easy day before a slightly bigger weekend. Big loop of Maryculter and such with 15 mins of drills stuck in at 5km. Once again feeling good, no niggles, Achilles behaving, awesome weather, nice.
JWOC 12.5 weeks away, a chance to restart my so-far poor season and prove the selectors right.
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Easy day before a slightly bigger weekend. Big loop of Maryculter and such with 15 mins of drills stuck in at 5km. Once again feeling good, no niggles, Achilles behaving, awesome weather, nice.
JWOC 12.5 weeks away, a chance to restart my so-far poor season and prove the selectors right.
.
S+C/Drills/Plyo/Flex 15:00 [3] 1.0 km (15:00 / km)
shoes: Brooks Puregrit 3
Drills.
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Thursday Apr 9, 2015 #
12 PM
Path/Terrain 1:05:53 13.28 km (4:58 / km) +269m 4:30 / km
ahr:155 max:173 shoes: Brooks Puregrit 3
Easy 65
Slight steadier today but still feeling pretty good. Loop of Loch Kinord then up the track to the top of the Vat. Mountain bike trail from there to the top of Cnoc Dubh. Awesome view so took a few minutes to observe. Down the windy way finishing off in the terrain. Had thought about making it a bit longer but really no need at this point. Cracking weather for it, so iced my feet in the snow melt and went for another walk with Alfie afterwards. Achilles taking a beating from all the climb recently so will give them a proper rest now.
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Slight steadier today but still feeling pretty good. Loop of Loch Kinord then up the track to the top of the Vat. Mountain bike trail from there to the top of Cnoc Dubh. Awesome view so took a few minutes to observe. Down the windy way finishing off in the terrain. Had thought about making it a bit longer but really no need at this point. Cracking weather for it, so iced my feet in the snow melt and went for another walk with Alfie afterwards. Achilles taking a beating from all the climb recently so will give them a proper rest now.
.
Wednesday Apr 8, 2015 #
11 AM
Path/Terrain 1:04:35 11.51 km (5:37 / km) +320m 4:56 / km
ahr:147 max:180 shoes: Brooks Puregrit 3
Easy Hills
Scorcher of a day with no wind. Started with Mosson through Central and the Meadows then met Nixon and Alex C at DVC. Up to the saddle and up TR's climb to the top of the seat. Andrew L caught up on the way down via Whinny and Dunsapie, loop of the bog, Crags, home. Scorcher of a day, taps aff, zero wind, sun, awesome! Feeling great too.
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Scorcher of a day with no wind. Started with Mosson through Central and the Meadows then met Nixon and Alex C at DVC. Up to the saddle and up TR's climb to the top of the seat. Andrew L caught up on the way down via Whinny and Dunsapie, loop of the bog, Crags, home. Scorcher of a day, taps aff, zero wind, sun, awesome! Feeling great too.
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Tuesday Apr 7, 2015 #
1 PM
Path/Terrain 46:16 9.14 km (5:04 / km) +170m 4:38 / km
ahr:145 max:165 shoes: Brooks Puregrit 3
Recovery
With Callum S on a nice loop back in Edinburgh. Down and round the top of Holyrood, Dunsapie, Duddingston, Innocent, Pollock, Bog, Home. Really warm weather and legs feeling superb. HR a bit low so maybe more tired than I'm aware. CSE after for a stretch/roll/chat with Steve too.
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With Callum S on a nice loop back in Edinburgh. Down and round the top of Holyrood, Dunsapie, Duddingston, Innocent, Pollock, Bog, Home. Really warm weather and legs feeling superb. HR a bit low so maybe more tired than I'm aware. CSE after for a stretch/roll/chat with Steve too.
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Monday Apr 6, 2015 #
Note
Very very poor JK. A real kick up the bum. Navigationally ok, physically not, not too sure why.
so
Operation: Find My Fitness starts today. Looking forward to this "revision" block, plenty of sleep, training, eating and recovery to come.
.
so
Operation: Find My Fitness starts today. Looking forward to this "revision" block, plenty of sleep, training, eating and recovery to come.
.
10 AM
Path/Terrain warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
11 AM
Orienteering race 28:02 [4] 4.8 km (5:50 / km) +143m 5:05 / km
18c shoes: Inov-8 X-Talon 190
JK Relay - Leg 2 on Men's Trophy
Had nothing in my legs for the first half. Arrived to number 8 with the wrong code on display and by the time I realised a nice pack had caught up. Perked up massively and raced Olly, Josh and Joe plus others to the finish. Still far down.
Had nothing in my legs for the first half. Arrived to number 8 with the wrong code on display and by the time I realised a nice pack had caught up. Perked up massively and raced Olly, Josh and Joe plus others to the finish. Still far down.