Training Log Archive: BashmanIn the 1 days ending Jan 28, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Tu |
Tuesday Jan 28, 2014 #
8 AM
Path/Terrain 27:51 5.87 km (4:45 / km) +71m 4:28 / km
shoes: Merrell Mix Master Move
Shake out
Finally got out of bed, study leave for the next few weeks so there's not going to be anything earlier than 8.. Down to the river which had flooded the path, so I ran along the embankment (pretty rough -> slow) to a point where I climbed across a tree which had fallen across the stream. Through the fields to Maryculter and back along the railway line. Rain started at pretty much 9 on the dot as forcasted so the last 2km were lots of fun. Feeling great by the end, monster session later on I think.
.
Finally got out of bed, study leave for the next few weeks so there's not going to be anything earlier than 8.. Down to the river which had flooded the path, so I ran along the embankment (pretty rough -> slow) to a point where I climbed across a tree which had fallen across the stream. Through the fields to Maryculter and back along the railway line. Rain started at pretty much 9 on the dot as forcasted so the last 2km were lots of fun. Feeling great by the end, monster session later on I think.
.
4 PM
Road warm up/down 11:44 [2] 2.5 km (4:42 / km) +76m 4:05 / km
shoes: Inov-8 X-Talon 212
WU
After my chemistry prelim. When I got home we got a call saying that we sat the wrong paper so going to have to resit... grr.... But anyway, slight drained, set off in a break in today's huge rainfall up to Scolty car park. Little bit fast with the climb for a WU, ever since my toe got better I have been steadily running too fast..
.
After my chemistry prelim. When I got home we got a call saying that we sat the wrong paper so going to have to resit... grr.... But anyway, slight drained, set off in a break in today's huge rainfall up to Scolty car park. Little bit fast with the climb for a WU, ever since my toe got better I have been steadily running too fast..
.
Path/Terrain tempo 19:54 [4] 5.01 km (3:58 / km) +150m 3:27 / km
shoes: Inov-8 X-Talon 212
5km Tempo
Absolutely brilliant. Arrived at the car park and a new gate was up for forest works along the start of my tempo route warning everyone to go away... Nahh... I wasn't in the mood to change my plan.
Set off down the path comfortably, got to the track and I could see the lights of the felling machine working. Track was pretty uprooted so form was all over the place. This stopped soon enough though. Then hit the hill, hard, and it seemed a lot longer than last time (9th of Jan.). I wasn't looking forward to the re-entrant path which is more of a stream than a path even when conditions are good. Got to it and it was an instant slip n' slide. Pushed up it, couldn't really avoid the water and mud so just ignored it. Checked my watch before the last descent and I needed a good km split to nip in under 20. Didn't think this would happen but went for it anyway. Pretty risky in places but it felt amazing to be able to descend without a sore toe. With the help of a sprint finish got just under the 20mins with 19:52, not bad for such a tough route and compared to 20:25 3 weeks ago with a sore toe and better weather, brilliant!
Splits comparison:
Last time - This time
3:45 - 3:46
4:25 - 4:18
4:51 - 4:40
4:04 - 3:59
3:20 - 3:10
Faster on almost all, so the reason for the faster time isn't just my toe (since it used to really just effect me on the downhills) -> Progress!
.
Absolutely brilliant. Arrived at the car park and a new gate was up for forest works along the start of my tempo route warning everyone to go away... Nahh... I wasn't in the mood to change my plan.
Set off down the path comfortably, got to the track and I could see the lights of the felling machine working. Track was pretty uprooted so form was all over the place. This stopped soon enough though. Then hit the hill, hard, and it seemed a lot longer than last time (9th of Jan.). I wasn't looking forward to the re-entrant path which is more of a stream than a path even when conditions are good. Got to it and it was an instant slip n' slide. Pushed up it, couldn't really avoid the water and mud so just ignored it. Checked my watch before the last descent and I needed a good km split to nip in under 20. Didn't think this would happen but went for it anyway. Pretty risky in places but it felt amazing to be able to descend without a sore toe. With the help of a sprint finish got just under the 20mins with 19:52, not bad for such a tough route and compared to 20:25 3 weeks ago with a sore toe and better weather, brilliant!
Splits comparison:
Last time - This time
3:45 - 3:46
4:25 - 4:18
4:51 - 4:40
4:04 - 3:59
3:20 - 3:10
Faster on almost all, so the reason for the faster time isn't just my toe (since it used to really just effect me on the downhills) -> Progress!
.
Path/Terrain intervals 8:37 1.73 km (4:59 / km) +30m 4:35 / km
shoes: Inov-8 X-Talon 212
4x30s (30s) - 1 min recovery - 4x30s (30s)
First 4 were downhill and not pushing too hard, still tired from the tempo. Then the next 4 were up the hill and pretty much all out. Pretty tough, and was 7s away coming back up. Walking recoveries.
.
First 4 were downhill and not pushing too hard, still tired from the tempo. Then the next 4 were up the hill and pretty much all out. Pretty tough, and was 7s away coming back up. Walking recoveries.
.
Path/Terrain tempo 5:36 [4] 1.51 km (3:43 / km) +20m 3:29 / km
shoes: Inov-8 X-Talon 212
Flush out Tempo
Really quite tired now, and with the second half being back up the hill: torture.
.
Really quite tired now, and with the second half being back up the hill: torture.
.
Road warm up/down 12:27 [2] 2.55 km (4:53 / km) +29m 4:37 / km
shoes: Inov-8 X-Talon 212
WD
Getting dark so no extended WD. Caught up my old PE teacher and school janitor who were out for an easy run. Chatted on the way back and it made the whole WD a lot less boring.
Getting dark so no extended WD. Caught up my old PE teacher and school janitor who were out for an easy run. Chatted on the way back and it made the whole WD a lot less boring.