Training Log Archive: BashmanIn the 7 days ending Nov 13, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Nov 13, 2016 #
Road 1:26:05 [3] 21.0 km (4:06 / km) +115m 3:59 / km
shoes: Asics 33-DFA
With Ewan and Jacob (on bike). Planned on progressing a bit more but legs didn't like it, especially on the hill back up from Portobello in the wind and rain. Decent enough, no point killing myself, and very enjoyable. Calves and shins had had enough by the end though.
.
Saturday Nov 12, 2016 #
Path/Terrain 23:56 [2] 5.61 km (4:16 / km) +14m 4:13 / km
shoes: Salomon Sense Pro
With Jacob before his session. Not feeling very energetic.
.
Path/Terrain warm up/down 25:10 [2] 4.74 km (5:18 / km) +130m 4:40 / km
shoes: Icebug Acceleritas4
Feeling even less energetic and getting hungry by the start.
.
Path/Terrain race 32:51 [5] 9.36 km (3:31 / km) +198m 3:10 / km
shoes: Icebug Acceleritas4
My aims for the race were enjoyment and experience, but at the same time I really wanted to better my 2014 time which was a near-perfect race legs day. After finishing up on strides before the start gun, my legs were prepared for another stride and I was soon in the leading pack, big mistake. Carried up to the top, slowly slipping back places, and confirmation of my fuck-up emerged when I realised Scott was still far behind me. So I died on the flat coming home and grew terrified of the next hill, even considering a sneaky drop out.
I tried to recover a bit, but this didn't work and I embarrassingly came through the finish close behind Scott knowing my place would suffer badly in the next lap.
Cherry came past soon after the first lap and I began to really struggle in shifting up the second climb, with Scott long gone in front. Reached the top and legs had begun to re-awaken, so after a good descent to drop cherry I was alone and comfortable coming home. Chatted to all the spectators and began to enjoy it, but then Shminty came out of nowhere and took me with 300m left. I tried a wee sprint finish but was distracted to see a sub 33 time on my watch. Very happy with that considering how crap the second lap was. Horrible 1min lap difference but still a big chunk off my pb two years ago, so a mixed race. Kris, and the rest of the orienteers flying! - big things to come. Personally need to sort out these stupid starts and empty stomach syndrome for the next few weeks of racing.
.
Path/Terrain warm up/down 10:41 [2] 2.1 km (5:05 / km) +23m 4:50 / km
shoes: Icebug Acceleritas4
Jog with Jonny.
.
Orienteering 18:32 [3] 4.11 km (4:31 / km) +20m 4:25 / km
shoes: Icebug Acceleritas4
Fun little exercise on KB planned by GG, good control flow and map memory practice. Had a very big home advantage but Braids had replaced the legs with slabs of cement. Never expected to be orienteering this month!
.
Friday Nov 11, 2016 #
Road 46:57 10.43 km (4:30 / km) +45m 4:24 / km
shoes: Asics Gel-Electro 33
Thursday Nov 10, 2016 #
Road 9:29 [2] 2.05 km (4:38 / km) +21m 4:24 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:15:00 [0]
shoes: Asics 33-DFA
Road 9:10 [2] 2.05 km (4:29 / km) +27m 4:12 / km
shoes: Asics 33-DFA
Path/Terrain 44:59 [3] 9.74 km (4:37 / km) +134m 4:19 / km
shoes: Salomon Sense Pro
Wednesday Nov 9, 2016 #
Road 1:21:08 21.5 km (3:46 / km) +5m 3:46 / km
shoes: Asics 33-DFA
Spent most of the day trying to loosen off the legs for this with limited success, but felt great once I got going. 4km steady WU and then met with Duncan. Started at 6s for the first 5 miles, scooping up Tom M on the way, and then left him to start twisting the screw a bit. Chatting right up to the last few km which were very grim. Finished, and gently walk/jogged home trying not to be sick. Very happy with the splits, but body thoroughly destroyed for the rest of the evening. Hoping to increase to 12 next week.
.
Tuesday Nov 8, 2016 #
Road 9:08 [2] 2.05 km (4:28 / km) +20m 4:15 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00 1.0 km (30:00 / km)
shoes: Salomon Sense Pro
Back in the gym, round the seat with Tam after.
.
Path/Terrain 36:51 [2] 7.71 km (4:47 / km) +135m 4:24 / km
shoes: Salomon Sense Pro
Path/Terrain 1:10:32 [2] 14.63 km (4:49 / km) +219m 4:29 / km
shoes: Inov-8 Mudclaw 300 (2016)
Pussy group with Tim and Pete. Not moving very well and hamstrings rock hard.
.
S+C/Drills/Plyo/Flex 14:00 [2] 1.0 km (14:00 / km)
shoes: Inov-8 Mudclaw 300 (2016)
Monday Nov 7, 2016 #
Path/Terrain 1:03:34 [2] 13.21 km (4:49 / km) +280m 4:21 / km
shoes: Salomon Sense Pro
Feeling good, bumped into Peter after the bog and did a bit with him.
.
Road warm up/down 14:08 [2] 3.28 km (4:18 / km) +27m 4:08 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
.
Path/Terrain warm up/down 11:28 [2] 2.3 km (4:59 / km) +16m 4:49 / km
shoes: Asics 33-DFA