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Training Log Archive: Bashman

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  S+C/Drills/Plyo/Flex4 2:27:00
  Road5 1:56:31 14.71(7:55) 23.68(4:55) 272
  Orienteering2 1:34:37 10.12(9:21) 16.29(5:48) 402
  Path/Terrain3 59:39 8.4(7:06) 13.52(4:25) 138
  Total12 6:57:47 33.23 53.49 812

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Monday Jan 27, 2014 #

Note

Weekend all updated
9 AM

Road 37:08 [3] 8.06 km (4:36 / km) +106m 4:19 / km
shoes: Inov-8 Road-Xtreme 208

Recovery
Up Hillhead Road to the top and back through the farm/Milltimber. I say road but the path section at the top of the road was a mudbath. Began tipping it down from half way and it was generally quite miserable. However enjoyed it and much better by the end.

Road intervals 9:51 intensity: (8:21 @2) + (1:30 @5) 2.02 km (4:53 / km) +20m 4:39 / km
shoes: Inov-8 Road-Xtreme 208

6 x 115m sprints
First two were relatively hard, second two were tempo -> sprint at half way, and last two were all out. Think the last one was 16s or something, quite fast for me. Jog back recoveries and jog back home WD.

S+C/Drills/Plyo/Flex 10:00 [1]
shoes: Inov-8 Road-Xtreme 208

Good stretch/roll watching TV eating breakfast
7 PM

S+C/Drills/Plyo/Flex 45:00 intensity: (10:00 @1) + (35:00 @3)
shoes: Inov-8 Road-Xtreme 208

40 mins strength and conditioning.
5 mins stretching.
Comfortably managed a 90s plank today, not bad for me.

Sunday Jan 26, 2014 #

10 AM

Road warm up/down 31:53 [3] 6.3 km (5:04 / km) +108m 4:40 / km
shoes: Inov-8 Road-Xtreme 208

WU
With Oleg and Inis from his flat to the event. Across the meadows, past dynamic earth and up to the loch. Calfs were quite tight to begin with unsurprisingly but they loosened off soon enough. Quite windy and a bit of rain by the end, although felt quite good.
11 AM

Path/Terrain warm up/down 4:00 [2] 0.7 km (5:43 / km) +20m 5:00 / km
shoes: Inov-8 X-Talon 212

WU - 2
After sitting in Fran's car for quite some time changing shoes and hiding from the elements, I got quite stiff and tired somehow. So quickly loosened off before my start but wasn't feeling very up for it.

Orienteering race 48:34 intensity: (18:34 @3) + (30:00 @4) 6.14 km (7:55 / km) +300m 6:21 / km
shoes: Inov-8 X-Talon 212

Edinburgh Big Weekend - Aurthur's Seat - Brown - 8.0km 515m climb - rtd
Cagoules were compulsory, that pretty much sums up the conditions. Pretty windy and rainy when I started.
Straight into the score section which I nailed, very happy with it and awaiting splits for it. Chose probably the best route through and just spiked every control well, so there's a positive. Then as soon as the actual course started I felt completely drained, I didn't run too hard before so I was unsure as to why. Long boring legs through the gorse and up the hill beside the loch, still feeling alright enough but not really able to run up the hill.
Then Rona awarded us with a steep climb almost to the top of the hill, 100m of climb. This killed me although I was happy at how much I could still run. Tullster began nipping at my heels around the control pick, seeking for revenge from yesterday. I tried my best but he was off, and I had a mini heart attack turning the map over. The biggest cross cross on whinnie hill ever was approaching, Rona you cruel person.
However it began with a nice descent down the valley, followed by a steep ascent back up the ridge. Got bored climbing so tried to be sneaky and cut across the burnt gorse. This turned out to be a crap decision and it allowed Allan Bogle to catch up, damn. He was off up the hill like a rocket leaving me about to give up. Did the next few controls but was really not looking forward to the next bit which looked like it was all about the running, and I was exhausted and starving.
So next to the start I packed it in and headed back. I am aware that I deserve taunting for this but I really couldn't see what kind of benefit finishing the course would give me. So I am still happy with the choice, today wasn't my day.
Annoyingly started my watch without clearing it on my WD.
http://obasen.orientering.se/winsplits/online/en/d... - I was still beating Callum and Tam when I gave up... hmm..
http://www.euoc.routegadget.co.uk/rg2/#11
1 PM

Road warm up/down 21:50 [3] 4.04 km (5:24 / km) +26m 5:14 / km
shoes: Inov-8 Road-Xtreme 208

WD
Back down the short way past Pollock and through the meadows. The only thing motivating me was the hunger for food. So stopped at the nearest shop for some jelly babies and grabbed a subway at the end as well, absolutely shattered.
Hopefully I'll be back to normal by tomorrow and leave this bad experience behind me.

Saturday Jan 25, 2014 #

10 AM

Road 6:00 [3] 1.2 km (5:00 / km)
shoes: Inov-8 F-lite 230

WU
Jogging to the start, back, and to again. Pouring rain.
11 AM

Orienteering race 46:03 [5] 10.15 km (4:32 / km) +102m 4:19 / km
shoes: Inov-8 F-lite 230

Edinburgh Sprint - Men's Open - 6.9km - 4th by 2:50 to Murray
A pretty miserable scene. Rain was bucketing by the time my start time rolled in. I kept myself motivated though (with the help of the girls behind me) and I felt pretty fit. Looking at the blank map at the start, I had a guess at where the first control might be, the most obvious fence end on the map. Planned my route there and guessed it right!
So starting was brilliant, knew exactly where I was going. Arguably not the best route though as others took the first left while I waited for the stairs. 2 seemed too easy, but I caught someone going into it and overtook him. 3 also seemed like it was meant to catch people out although it was straightforward. I thought I was being sneaky exiting but damn, high wall, back on myself, a few seconds lost, but I think I took the right choice going through 5. So when I got to 4 is was just a back on myself control and BOOM top split (joint). 3rd overall here, 14s behind Murray.
6 was a mistake.. Went into the centre of the building and ended up doing a big loop to get out of it, maybe as much as 20s lost here. But exiting was back on myself again and I got 1s off top split to 7, a 2:30 leg. Had 8 sussed, rather than weave in and out I'd bomb it past the control and attack from behind. This worked great, best split and into the lead! 1 second ahead of Chris and 6s ahead of Murray and Simon. This was probably the highlight of my weekend as it just went downhill after this.
Safe route to 9, fastest route too I think. Safe once more to 10 but I was a bit of a chicken and took the steps which were v.slow. Lost as much as 20s here somehow (?) but so did others, strange. No one in the top 10 had a good split here.. Good to 11, planning 12. Something weird happened here. I had that "rebel against my best judgement" moment which I thought I had dropped over last year but it came back and lost me 40s on taking a shocking route to 12, thinking I was being sneaky. Realised this within 10s of exiting but it was too late to turn around..
Still a pretty big banana to 13, and I was stuck in a thread of poor choices. 14: got to it quickly but spent a good 15s running around because it was pretty much above me, told the girl watching the control that it was very cheeky of them whilst I ran past. Can't even remember 15, oh well. I could see what the planner was doing at 16, inside corner, not outside. However took the same route anyway and just bolted it round the wall. Map change over was coming up so I memorised the route to 17 and flipped over.
In and out of 17 and I remembered seeing 18 earlier on so ran straight to it. Round all the buildings to 19, may have lost a few seconds. Then good to 20 and 21 but my pace was down. Then quite straightforward to 22, but lost a few seconds to 23 taking the north way round.
Happy with my route to 24, just a second off top split. Slightly hesitant on 25 seeking the entry into what felt like private property. Plus, I was planning the next two cheeky controls. Got them both very happily though and overtook Peter G here. Left him going to 28 where I could guess what the planner was doing. Fast to 29 but I maybe should have planned the next few better... 30 was very cheeky and almost everyone I spoke to took the first entry which allowed us to see the control but not get to it. so back out and round, losing 10s at least, but 25 off the best. Easy enough to 30, planning the next one. I would've been in contention for 2nd at this point but the next few controls were pretty badly done.
Probably quite a good route to 32 but just kept trying to make sense of the map. It didn't help that I thought I was toking the round route too and found myself approaching from the other side without knowing it. So a good 20s gone here. Then something felt very strange approaching the last control, and I was very hesitant. Even on the run in I thought the planner might try to catch us out...
Good run, but at least 2:15 I reckon from mistakes. This would have landed me 30s behind Murray but I doubt his run was very perfect either... However pleased with the 4th place, and I beat a lot of people from last year. Pace was slower than last year but it was a lot more tricky this year and I think everyone agrees. Plus the conditions were very poor (which also means later starters probably had it better). I think this is a good indicator at what my season's going to be like, and it's looking good. Toe held up ok too. Can't wait until Race the Castles!
http://obasen.orientering.se/winsplits/online/en/d... Splits
http://www.euoc.routegadget.co.uk/euoc/reitti.cgi?... Routes
1 PM

Road 9:49 [2] 2.05 km (4:47 / km) +12m 4:39 / km
shoes: Inov-8 Road-Xtreme 208

WD back through the meadows.

Friday Jan 24, 2014 #

10 AM

Path/Terrain 24:28 [3] 5.31 km (4:36 / km) +53m 4:23 / km
shoes: Inov-8 Road-Xtreme 208

Easy
Bit of a shake out before the weekend. From school along to Tesco and back up through Hill of Banchory. Stopped off next to the top of Banchory for some strides. Legs felt like they had never run before but I guess that's what happens when you have 5 days off before doing a tempo run. Should be better by tomorrow, planning on doing a lot of stretching later.

Path/Terrain 8:37 intensity: (3:37 @2) + (5:00 @4) 1.76 km (4:53 / km) +15m 4:41 / km
shoes: Inov-8 Road-Xtreme 208

6 x 15s strides up a very shallow hill, then jog back to the school

Thursday Jan 23, 2014 #

6 PM

Path/Terrain 22:34 [3] 5.74 km (3:56 / km) +50m 3:46 / km
shoes: Inov-8 Road-Xtreme 208

Rage run
Was keen to do something for 17km today and since it couldn't really be running I turned to my bike. After an hour and a half trying to fix my bike chain, I made it 300m until I turned around as the gears were clunking. So out of sheer anger I put on my most comfortable trainers, shouted at my toe to behave and ran out of the house.
Felt wonderful, pushing the pace was so easy so I sped up without noticing. Decided to just hold this fast pace after a the first km and it turned into a bit of a slow tempo run. Along the railway line feeling like a train then back along the North Deeside Road. Overtook other runners like a rocket overtaking a pack of sloths, why don't they just go on the beautiful footpath of the railway line 200m away? Passed a horrible car/motorbike crash, slowed me down a bit, but then another burst for the last few km.
Probably not the best way to get into things, but since I wasn't actually injured/sick, and I was easying in the past few days (sort of), I think I got away with it. Very positive for Saturday - Callum, Tam, Daniel Matt -> the M18 title is on.
4:27, 3:54, 3:53, 3:53, 3:43, 2:46(3:45)

Wednesday Jan 22, 2014 #

6 PM

S+C/Drills/Plyo/Flex 47:00 intensity: (5:00 @1) + (42:00 @3)

Very similar to yesterday apart from 2 mins extra.
5 days post surgery and toe is getting there, it's looking hopeful for the weekend but it would be good to get in at least am easy run before Saturday - course is a lot shorter this year, anyone know why? It's probably all the better for myself anyway.

Tuesday Jan 21, 2014 #

7 PM

S+C/Drills/Plyo/Flex 45:00 intensity: (5:00 @1) + (40:00 @3)

Decided to give some s+c a go. Turned out to be great and my toe hardly got in the way of any exercise. Felt quite fit so just went out and wrecked myself. Even managed a little jog around barefoot, so all that's stopping me now is the fact that I can't put on a shoe. Good session, topped with 5 minutes of stretching.

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