Training Log Archive: BashmanIn the 7 days ending May 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday May 31, 2015 #
Path/Terrain warm up/down 7:22 [2] 1.03 km (7:07 / km) +73m 5:16 / km
shoes: Inov-8 Mudclaw 300
.
Orienteering race 1:08:57 [4] 11.71 km (5:53 / km) +538m 4:47 / km
shoes: Inov-8 Mudclaw 300
Descent run! Cleanest I've had for a while and running very strong towards the end which was my goal. Fitness seemed to improve as the race went on which was weird, and with a fresher pair of legs a perfect race could've been in order. Think my biggest weakness today was the classic curveball routes due to being a wuss and not tackling the hill bang on. Otherwise very positive stuff, even though the orienteering was on the easy side today.
Here's me near the end being harassed by a hysterical fan. Took the compulsory cag rule to a whole new level.
@woodley_joe @Alex_Chepelin @WillERigg pic.twitter.com/8ICWL9exnR
— Dane Blomquist (@DaneBlomquist) May 31, 2015Path/Terrain warm up/down 7:03 [2] 1.26 km (5:37 / km)
shoes: Inov-8 Mudclaw 300
Rolling back down the hill.
.
Saturday May 30, 2015 #
Orienteering race 23:58 4.54 km (5:17 / km) +178m 4:25 / km
ahr:177 max:186 shoes: Inov-8 X-Talon 190
Nailed the first 4 then messed up 5, saw the control but decided it was way too high. Opened my shin on the rock at 6, pussied out of the climb at 7 and then hobbled the rest of the course to draw with Alex, 1:30 down on Aidan. Not too bad at all.
.
Path/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 190
.
Friday May 29, 2015 #
Path/Terrain 27:18 4.95 km (5:31 / km) +102m 5:00 / km
ahr:141 max:176 (rest day) shoes: Brooks Puregrit 3
Shattered with Will up Hoad then round some woods and Ulverston. Plan was 45 but neither of us felt up for it.
.
S+C/Drills/Plyo/Flex 45:00 [0]
Some good work and a few squats and arm stuff with Will's 'heavy' weights.
.
Thursday May 28, 2015 #
Path/Terrain warm up/down 13:39 [2] 2.14 km (6:22 / km) +86m 5:18 / km
shoes: Inov-8 X-Talon 190
Small loop and then over to the start.
.
Orienteering intervals 38:05 [4] 5.43 km (7:01 / km) +207m 5:53 / km
shoes: Inov-8 X-Talon 190
Much better day, weather was nicer and wasn't quite so shattered.. Slow start in the green but the got better and better before a mass start at the end. Running ok, orienteering well, still a bit off on the compass technique. Nice run-in through the river at the end.
.
Path/Terrain warm up/down 3:59 [2] 0.63 km (6:18 / km) +5m 6:04 / km
shoes: Inov-8 X-Talon 190
.
Path/Terrain warm up/down 10:03 [2] 1.75 km (5:44 / km) +64m 4:51 / km
shoes: Brooks Puregrit 3
Up to Birkrigg to the hill.
.
S+C/Drills/Plyo/Flex warm up/down 3:50 [2] 0.39 km (9:44 / km) +2m 9:29 / km
shoes: Brooks Puregrit 3
.
Path/Terrain hills 40:18 5.59 km (7:13 / km) +320m 5:36 / km
shoes: Brooks Puregrit 3
With the other two members of the 2nd best Scottish relay team (officially), Will and Chris. With them for the 30s but then they left me for dead on the minutes, I was really feeling it at about 35s of each rep, hardly running by the end. Back to normal (ish) on the final 30s. Not bad for the 2nd tough session of the day but think anaerobic conditioning is something I need to look at doing more of before JWOC. But saying that, for the first time in ages my legs were definitely the limiting factor today, still feeling the hard gym sesh.
.
Path/Terrain warm up/down 9:27 [2] 1.66 km (5:42 / km)
shoes: Brooks Puregrit 3
Easy back.
.
Wednesday May 27, 2015 #
Note
Orienteering 1:11:20 [3] 8.79 km (8:07 / km) +383m 6:40 / km
shoes: Inov-8 Mudclaw 300
Absolutely shattered from a poor night's sleep due to cleaning/packing up all my stuff in my flat. Dead off the start and the heavy rain and wind didn't help. Cut off a fair chunk off the course but time is still where it should be. Technique was slacking, couldn't really focus because I was so tired.
.
Tuesday May 26, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Hang Clean - 3 x 3 - 30, 30, 40kg
Back Squat - 4 x 8 - 60, 60, 65, 65kg - ohh yes
Pull Ups - 4 x 3 - 15kg
Bench Press - 4 x 8 - 50kg - hardly managed the last few
RDL - 4 x 5 - 50kg
Core Circuit - 3 x 8 x 30s [15s]....[60s]
Russian twists, plank with side touch, weighted sit ups, SL flamingo stretch, MB slams, toe touches, landmines, rope
Had thought about intervals straight after but was dead and considering to do them running anyway so left them till later.
.
Path/Terrain warm up/down 10:31 2.28 km (4:37 / km) +19m 4:26 / km
ahr:155 max:169 shoes: Brooks Puregrit 3
To the meadows and then half a loop
.
S+C/Drills/Plyo/Flex warm up/down 6:07 0.49 km (12:23 / km)
ahr:127 max:144 shoes: Brooks Puregrit 3
.
Path/Terrain intervals 27:08 6.57 km (4:08 / km)
ahr:163 max:185 shoes: Brooks Puregrit 3
Good stuff, new PB on the meadows loop for the 10min and then K's were fine, 2nd one into the wind. All on the bumpy dirt path.
2.92km, 3:17, 3:24, 3:17
.
Road warm up/down 9:44 2.09 km (4:40 / km) +14m 4:31 / km
ahr:159 max:177 shoes: Brooks Puregrit 3
.
Monday May 25, 2015 #
Cycling 30:00 [2]
In the gym before getting kicked out.
.
Path/Terrain 31:27 [2] 6.55 km (4:48 / km) +105m 4:27 / km
shoes: Brooks Puregrit 3
Up to the hour. Round the meadows, DVC, saddle, bog, home. Foot quite bad but the pain disappeared as soon as I stopped.
.