Training Log Archive: BashmanIn the 7 days ending Jan 13, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jan 13, 2019 #
Path/Terrain 1:14:51 [2] 15.77 km (4:45 / km) +265m 4:23 / km
shoes: Salomon Sense Pro 3
Saturday Jan 12, 2019 #
Path/Terrain 16:35 [2] 3.61 km (4:36 / km) +20m 4:28 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Path/Terrain warm up/down 23:08 [2] 4.61 km (5:01 / km)
shoes: Salomon Sense Pro 3
Path/Terrain race 25:40 [5] 8.36 km (3:04 / km) +80m 2:56 / km
shoes: Asics Spikes
Mixed feelings going into this in the weeks leading up. Before Xmas I was planning to pull out because of my hamstring but getting out of the Boxing day 5km without a tear made me realise it was doable. With an added tough week in Spain, temptations to come to the entire EUOC weekend instead of the race grew, but equally I was also looking forward to racing again. With the week I'd had I knew it would be hit or miss, but after Wednesday's comfortable tempo I realised it could well be a good hit.
Classic plans of starting slowly went down the drain quickly but the difference to previous races was that it was actually maintainable today. I normally hate races with so many laps and today was no different, but at least this meant the crowds were thick with enough people knowing my name for some good adrenaline delivery rate. As the big laps kicked in and the wind hit, I felt like I still had a lot in the tank so continued to climb the ladder, eyeing up Andoug in 3rd scottish counter. Got close on lap 5 but a really grim few minutes where I was very close to spewing meant I had to take the foot off the gas. A shame that this was the limiting factor at this stage of the race, quite possibly too much lactose for breakfast. Luckily this wore off by the final lap but Calum Mckenzie flew past and even though I nipped past Andy before the sprint finish, I couldn't get back to Calum. Pretty sure I finished a few seconds faster and one place higher than the results claim but I have no recollection with a likely new max heart rate at that point.
Without sounding too soppy this race meant a lot to me, and a few of those nostalgia tears leaking out on the finish line confirmed this, despite no expectations or pressure prior to the race. It rather depressingly makes me think I won't be able to repeat it for a while, but equally it will remain as a valuable push to keep trying hard this season. I ran sub 9 for the first time, hit a new 5km PB, and have never raced at even nearly such a pace. My training is working, it's really nice to have confirmation of this every now and again.
.
Path/Terrain warm up/down 18:02 [2] 3.18 km (5:40 / km)
shoes: Salomon Sense Pro 3
Friday Jan 11, 2019 #
Road 53:19 [2] 10.0 km (5:20 / km) +112m 5:03 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With Andy before he hits the big world. Round Calton checking ahem... doing nothing in particular actually.
.
Thursday Jan 10, 2019 #
Road warm up/down 10:14 [2] 2.01 km (5:05 / km)
shoes: Salomon S-Lab Sense 6
Orienteering race 17:18 [5] 4.23 km (4:06 / km) +93m 3:41 / km
shoes: Salomon S-Lab Sense 6
Road warm up/down 6:32 [2] 1.21 km (5:24 / km)
shoes: Salomon S-Lab Sense 6
Path/Terrain 55:42 [2] 12.77 km (4:22 / km) +142m 4:08 / km
shoes: Salomon Sense Pro 3
With Nixon out and back the Kenyan track. Good chat and time flying. Tendon from hamstring to calf behind knee have been working hard
.
Wednesday Jan 9, 2019 #
Path/Terrain 30:22 [3] 7.69 km (3:57 / km) +50m 3:49 / km
shoes: Salomon Sense Pro 3
Another brick session a bit like Sunday, but shorter and more intense. 30min WU at steady pace with Eddie feeding straight into an hour of O. Started this mildly but then started twisting the screw and caught up Alex. Had some good head to head with only one mega mistake (chance to recover a bit) before a final sandy section going into 26min (the rest of 2hr) of tempo along the same track as the WU. This had considerable net downhill but still happy with how the legs felt at this stage. Plan behind this is to continue running sessions that should eventually make a long race feel like a short race.
.
Orienteering 1:03:56 12.23 km (5:14 / km) +230m 4:47 / km
shoes: Salomon Sense Pro 3
Path/Terrain 25:42 [4] 7.77 km (3:18 / km) +60m 3:11 / km
shoes: Salomon Sense Pro 3
Path/Terrain 10:43 [2] 2.08 km (5:09 / km)
shoes: Salomon S-Lab Sense 6
Shakeout at sunset while the boys insta-d
.
Tuesday Jan 8, 2019 #
Path/Terrain warm up/down 11:44 [2] 2.15 km (5:27 / km) +63m 4:46 / km
shoes: Inov-8 X-Talon (2019)
Orienteering 52:20 [2] 6.19 km (8:28 / km) +275m 6:55 / km
shoes: Inov-8 X-Talon (2019)
Very technical and green rocky area, great training for Czech. Some head to head with Jonny, both too stuck up to follow each other on every single control we were together ;-)
.
Path/Terrain warm up/down 3:53 [2] 0.76 km (5:07 / km)
shoes: Inov-8 X-Talon (2019)
Orienteering 50:05 8.87 km (5:39 / km) +114m 5:18 / km
shoes: Inov-8 X-Talon (2019)
Some awful awful orienteering, some of which can be explained by my lack of compass and instead using the moon to navigate, but most of which was down to laziness. Good relocation exercise then. Final interval done with the boys and put in a kick to break away, orienteering a bit better.
.
Path/Terrain 3:20 [2] 0.6 km (5:33 / km)
shoes: Inov-8 X-Talon (2019)
Monday Jan 7, 2019 #
Path/Terrain 19:23 [3] 3.47 km (5:35 / km) +99m 4:53 / km
Orienteering race 18:00 [5] 4.26 km (4:13 / km) +78m 3:52 / km
shoes: Salomon S-Lab Sense 6
Path/Terrain 11:45 [3] 2.1 km (5:35 / km) +62m 4:52 / km
Path/Terrain 12:26 [3] 2.59 km (4:48 / km)
Orienteering race 21:46 [5] 5.1 km (4:16 / km) +78m 3:58 / km
shoes: Salomon S-Lab Sense 6
Path/Terrain 8:10 [3] 1.49 km (5:30 / km)