Training Log Archive: BashmanIn the 7 days ending Apr 19, 2015:
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Sunday Apr 19, 2015 #
Note
Path/Terrain long 2:00:00 24.57 km (4:53 / km) +513m 4:25 / km
ahr:152 max:173 shoes: Brooks Puregrit 3
Aim was to burn some fat for 120mins so did pretty well judging that. Also planned to take things steady until 80mins where I'd put in a bit more of an effort till the end, hopefully helping to teach my body to stop bonking. Lots of new ground covered today, about 12km in fact, and that along with the awesome sunny but cool weather made things a lot more exciting. Up to Hillhead and top of Kingshill, over to Brimmond Hill, back through Kingswells and Hazlehead. Awesome route, only had some dry fruit at the top of Brimmond, and no water, so a real killer session, feeling it by the end.
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Saturday Apr 18, 2015 #
Path/Terrain warm up/down 7:06 1.4 km (5:05 / km) +16m 4:49 / km
ahr:147 max:157 shoes: Inov-8 Mudclaw 300
Small lap of the Cambus trail.
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Orienteering 36:33 4.75 km (7:42 / km) +150m 6:39 / km
ahr:155 max:171 19c shoes: Inov-8 Mudclaw 300
Planned myself a course and did some chilled out O. Navigating okay but feeling really dead; crawling up the hills. Stopped to grab my bag 75% and that just made things even harder. Ah well, "easy" day anyway.
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Path/Terrain warm up/down 12:11 2.37 km (5:08 / km) +14m 4:59 / km
ahr:137 max:150 shoes: Inov-8 Mudclaw 300
Over to Redburn
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Orienteering 32:27 3.53 km (9:12 / km) +167m 7:26 / km
ahr:140 max:159 15c shoes: Inov-8 Mudclaw 300
If Cambus was slow then this was snail pace. Knee high heather made going really tough, especially up the big climb half way through. Took a good ten minutes at the top because I found a little spot of heaven with some huge weird rock formations that probably only Jon has ever seen out of the orienteers. Glad I planned the course to go there. Then a few downhill legs before I decided to head back. Stopped just before the end because I stumbled upon a massive cage with a raven with 2 dead rabbits inside, weird.
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Path/Terrain warm up/down 15:15 2.8 km (5:26 / km) +47m 5:01 / km
ahr:141 max:152 shoes: Inov-8 Mudclaw 300
Back to the car which was now at the foot of Morven. Really weird amounts of wildlife, hundreds of rabbits, pheasants, buzzards, and sister even saw an adder! Got back until the rest came back, glorious day!
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Friday Apr 17, 2015 #
Path/Terrain 30:00 5.83 km (5:09 / km) +45m 4:57 / km
ahr:146 max:175 shoes: Brooks Puregrit 3
Feeling much better. With Alfie on the Cults golf course loop. Pushing him along making sure he got his workout done for the day, but he was definitely the limiting factor this morning which is good!
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Road warm up/down 18:57 4.23 km (4:29 / km) +15m 4:24 / km
ahr:146 max:156 shoes: Inov-8 F-Lite 252
Along the DW, Maryculter, and then along the river. Flying but eased it back after a bit. Need to get that bloody river sprint segment from Oleg, Monday maybe.
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S+C/Drills/Plyo/Flex warm up/down 21:16 1.95 km (10:55 / km)
ahr:133 max:157 shoes: Inov-8 F-Lite 252
Big set.
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Path/Terrain hills 23:34 4.75 km (4:58 / km) +200m 4:06 / km
ahr:168 max:185 shoes: Inov-8 F-Lite 252
Going to be seeing these for a few more weeks, absolutely brutal session. On the classic Milltimber Hill, 10 times, ~250m with a flat start and end, 20m climb, jog down recovery. Started good, eased but settled until about 5. Dead by about 6, but picked up on the 7th and absolutely gunned the 8th, then the last two were basically crawls. Satisfactory amount of pain achieved.
But annoyed by the bloody school kids out for Friday 'night' (6pm) polluting the air around the hill with their cigarettes, with voices as high as they were pretending to be because they haven't hit puberty yet!
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Road warm up/down 6:31 1.4 km (4:39 / km) +27m 4:15 / km
ahr:154 max:166 shoes: Inov-8 F-Lite 252
Weirdly flying again. Had to ease back a lot.
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Thursday Apr 16, 2015 #
Note
(rest day)
S+C/Drills/Plyo/Flex 40:00 [2]
Wednesday Apr 15, 2015 #
Path/Terrain 30:00 5.36 km (5:36 / km) +35m 5:25 / km
ahr:138 max:168 shoes: Inov-8 Mudclaw 300
Woke up by Alfie whining for a run. Out/back along the golf course, incredibly tired. Back to bed straight after breakfast, makes it seem like it didn't happen.
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Path/Terrain long 1:15:00 15.44 km (4:51 / km) +146m 4:38 / km
ahr:144 max:157 shoes: Brooks Puregrit 3
Legs weren't with me for probably the first time in months. So just switched off for 75 mins and plodded round what was quite a pointless run. Definitely too much road but didn't have the mental power to get myself on the hills and trails today. Got Sunday's long run to make up for it. Needing to take a bit of an easier-than-what-I-planned day tomorrow
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Tuesday Apr 14, 2015 #
S+C/Drills/Plyo/Flex 35:00 [3]
WU -> Prehab -> Strength -> Abs circuit to finish.
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Road warm up/down 10:00 2.13 km (4:41 / km) +15m 4:32 / km
ahr:142 max:154 shoes: Brooks Puregrit 3
Feeling good. Nice walk with Alfie also loosened me off quite well.
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S+C/Drills/Plyo/Flex warm up/down 10:00 0.74 km (13:35 / km)
ahr:124 max:151 shoes: Brooks Puregrit 3
Just a short session. Getting some odd looks on the DW.
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Road tempo 40:02 10.31 km (3:53 / km) +29m 3:50 / km
ahr:171 max:187 shoes: Brooks Puregrit 3
'Easing' back into the real hard work with a nice tempo session. Headed out with the ambition of keeping a good HR of 175-180, and finishing the sessions at the same place that I was starting, since I turned round half way through the second tempo. First one and a half were downhill with a breeze on my back so that was a problem, and meant I had to work pretty hard on the way back. Ended up maybe 20m short of the starting position which is pretty good stuff. But what's even better is the split analyses:
1 - 2.82km - 3:34/km
2 - 2.80km - 3:34/km
3 - 2.80km - 3:34/km
Awesome stuff. Average HR increased as the reps went on unsurprisingly, but really quite happy with that.
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Road warm up/down 10:01 2.07 km (4:51 / km) +15m 4:41 / km
ahr:147 max:166 shoes: Brooks Puregrit 3
Crawling.
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Monday Apr 13, 2015 #
Road 30:01 6.53 km (4:36 / km) +77m 4:20 / km
ahr:143 max:162 shoes: Inov-8 F-Lite 252
A bit of a late one but happy to be back doing them. Knee was a bit worn out this morning and I remembered the physio mentioning that I should vary my shoe choice, so I went for something with less support to give my knees a break (think that's how it works...). Something worked anyway, and after a ridiculous amount of niggles settled, I was really enjoying it. Stomach was complaining by the end though.
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Road 45:00 10.02 km (4:29 / km) +140m 4:12 / km
ahr:150 max:172 shoes: Brooks Puregrit 3
Knee felt dodgy all day but was fine once I got running and the pain's completely gone now post-icebath.
A bit of a fartlek except only 2 farts.. (? - check grammar) Headed out quite hard because there was a Strava segment that I had to claim for personal reasons, so pushed up the initial climb and set a good mark. Actually felt great after this and the pace remained high. Soon tapered it down and took it easy up the next climb and all the way down the hill. Another segment I decided to have a bash at but underestimated how fast I had to go and undercooked it a little bit. Still cruised back home feeling great, hopefully ready to start some harder work tomorrow.
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