Training Log Archive: BashmanIn the 7 days ending Aug 2, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Aug 2, 2015 #
Path/Terrain warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Inov-8 O-Roc 280
Orienteering race 1:10:41 [5] 12.04 km (5:52 / km) +120m 5:35 / km
shoes: Inov-8 O-Roc 280
Saturday Aug 1, 2015 #
Path/Terrain 36:30 [3] 7.1 km (5:08 / km) +100m 4:48 / km
shoes: Brooks Puregrit 3
Friday Jul 31, 2015 #
Path/Terrain warm up/down 6:25 [2] 1.41 km (4:33 / km) +12m 4:22 / km
shoes: Brooks Puregrit 3
Jog to the bus stop.
.
Path/Terrain 1:01:43 [3] 10.81 km (5:43 / km) +523m 4:36 / km
shoes: Brooks Puregrit 3
With Jacob from Hillend up Caerketton, Allermuir, Castle Law and then split to do a small out back on the reservoir and down the trail to finish off at Flotterstone. Had more in mind but quads were dead halfway up Caerketton and Jacob's pace was well off the chart. Ah well, plenty more opportunities to stomp these grounds and may as well relax a bit now before the 6 day, especially as I'm on M21E.
.
Path/Terrain warm up/down 6:41 [2] 1.46 km (4:35 / km)
shoes: Brooks Puregrit 3
Back from the bus stop, feeling refreshed.
.
Path/Terrain warm up/down 11:00 [2] 2.66 km (4:08 / km) +15m 4:01 / km
shoes: Inov-8 F-Lite 252
Thursday Jul 30, 2015 #
Path/Terrain warm up/down 14:22 [2] 3.2 km (4:29 / km) +11m 4:25 / km
shoes: Inov-8 F-Lite 252
Small lap of the meadows and then over to the gym.
.
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Reunited with Steve and had a good session alongside Andrew. No weights, lots of pull ups, knee -> hip, glute strengthening, rolling and a few hurdle jumps to add to the fun.
.
Road warm up/down 4:20 [2] 1.01 km (4:18 / km) +21m 3:54 / km
shoes: Inov-8 F-Lite 252
Back to the flat, knee spazzing but then eased off.
.
Path/Terrain intervals 49:16 10.35 km (4:46 / km) +28m 4:42 / km
shoes: Brooks Puregrit 3
WU - Medium lap with Jacob and then over to the start.
Session - 2 x 7 Meadows diagonals, so short speedy work. On the tarmac without noticing for the first half and then got back onto the grass. Times varied from 30s to 65s depending on the diagonal. Didn't fade too much and really enjoyed it, as did my knee. Unfortunately watch couldn't keep up with the hype and tree cover so didn't do well recording distances.
WD - Small loop and then over for a Sainsbury's reward because I found some money in my pocket.
.
Wednesday Jul 29, 2015 #
Path/Terrain 26:08 [3] 5.99 km (4:22 / km) +31m 4:15 / km
shoes: Inov-8 F-Lite 252
Feeling great again. Broke in the new flat with a big and small lap of the meadows. Awesome.
.
Path/Terrain warm up/down 8:51 [2] 2.06 km (4:18 / km)
shoes: Brooks Puregrit 3
Over to The Exchange via the meadows. Half mud/grass half road.
.
Orienteering tempo 25:09 [4] 5.67 km (4:26 / km) +32m 4:19 / km
shoes: Brooks Puregrit 3
First sprint running for a long while but enjoyed it. Knee was fine and physically alright (not as good as yesterday though) but technically I was shambles. Partly because I didn't have control descriptions but I just wasn't reading the map enough - used to a middle/long pattern where there's less checking. 90s binned by 2 out/back mistake-realisation situations and a few more occasions of being silly. Damn tricky area though so not all bad. Pipped Forest Demon by 30s but beaten by Ray by a few seconds.
.
Road warm up/down 9:45 [2] 2.2 km (4:26 / km)
shoes: Brooks Puregrit 3
Still feeling pretty good.
.
Tuesday Jul 28, 2015 #
Path/Terrain 32:48 [2] 6.12 km (5:21 / km) +107m 4:56 / km
shoes: Brooks Puregrit 3
Earliest I've been up for a long while. Feeling alright but grim in the rain.
.
Path/Terrain intervals 31:20 7.87 km (3:59 / km) +130m 3:41 / km
shoes: Inov-8 F-Lite 252
Short re-introduction to speed just before the six days. On the big grassy field in Pathhead.
WU - 1km
4 x 1 lap Medium, 1 Hard, 1 Easy - Fun session, but tough as well as there was always a medium intensity lap before flowing straight into the hard one. Laps were 550m with a noticeable hill. Reversed the lap direction halfway though to mix things up with different hill sections.
1:58-2:05 for the mediums (started with fresh legs then eased down)
1:46 for the hard laps.
2:25-2:30 for the easy laps.
Interesting looking at the cadences too; E ~157, M ~160, H ~167
WD - 1km
Good stuff, haven't run that fast for a while. Could have been a PB day.
.
Monday Jul 27, 2015 #
Note
(rest day)
.