Training Log Archive: Bashman

Long
A bit of a reshuffle this week with a long, easy sesh today. Weather was great so chose the bike to spare the legs for a bit longer. Jacob was keen too so headed out after a light lunch. Out to North Berwick at a fast pace and continued along the coastline to hit the A1 at 50km. Averaged over 30kph so the effort was pretty high. Then the fight began with a bit of wind, some tough hills and a high level of bonkage. Stopped in Haddington at the famous sweet shop for some tablet and a gel which just about kept me going till the end. Got very cold for the last hour and began to freeze in places I've never frozen before. Sun went down and things just got chillier. Numerous white van men also being absolute idiots. Very happy to get home in the end. Took a good 20mins in the shower to regain some feeling. Despite the cold, really not that tired at all.

101.5km, 450m.
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C • I hope you've not cheekily ... 3

Recovery
Short and sweet with Jacob, legs feeling great. Amazing weather. Out along canal, up past HW, back from Currie.

25km
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WU
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Gym
Easy session: disc circuit, step ups, small box jump extensions, lots of hurdle mobility, MB slams, leg throw down abs, plank and plenty of rolling. Enjoyable sauna and Lidl with Sebb after.
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WU
With Timmy and then some drills as I waited for the raptor.
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BUCS Relays - Leg 3

Felt ready and pumped for this, unlike yesterday. Daniel did his job and came in as first counter behind the guests. Andy lost some time early in the course but then tanked it to reduce the gap to a minute, amazing work. Was really comfortable with this, as I felt there was nothing to loose if I went out hard, as there was a a sizeable gap behind. So out hard I went. Confused off the start with what was a path and what wasn't but easy enough. Hardest control of the course was 2 and I hesitated slightly but nailed it soon enough. Ramped things up through the next loop but with no evidence of the boys ahead I began to settle down on the downhill to 6.

But then I spotted Shminty's OD top and assumed he was with Willy so nailed it down the hill at some decent speeds. Caught them up but was lucky that we shared the control; Chris had to head back up the hill. Tucked in behind Willy up the next few and then snuck past when he had a longer gaffle to my delight. Began to cruise things as I anticipated a crucially quick finish. I doubted my fitness as Willy looked comfortable so tried to slow things down going up to spectator in order to preserve something for the end.

Spectator was mad and we were neck and neck heading through the corridor. Was absolutely clotheslined at the next control by some weird tree branches and Willy sneaked past. So absolutely blasted it down the hill to overtake again and open up some daylight between us. Can't remember much of this bit as I was completely maxed out but we crawled up the hill as a second wind hit me. Managed to begin the sprint finish before the second last control which made a big enough gap for Brutus and Andy to join in for the run in and help me across the line that I was dreaming of for a good 20mins.

Extremely pleased to do this for a team and felt very lucky with this win, there seemed to be a lot of things that went right for this result to happen - think a lack of a night out was one of them. Again a really nice psychological booster and a performance I definitely hadn't seen coming. Glad I'm not racing these older boys in their age category for another few years, it was brutal.

http://www.bristolorienteering.org.uk/sites/defaul...
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WD
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WU
To the start, some drills, strides, and loosening off my knotted glute.
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BUCS Individual - Men's A

Wasn't feeling anything special warming up, glute was totally knotted and felt fairly heavy in general. Did my best to sharpen up but I expected a muddy and slow running race. Off the start and spotted Jonny dipping over the hill 2mins away. Solidly to 1,(swear nothing seemed to fit on the map) and then round the track to 2. Spent this time planning the 2km leg to 6, and decided to follow a straightish line along some small paths. Huge coincidence that we planned a very similar leg beforehand, and unlucky that we never considered the road. Down to nail two but then dropped way too far going to 3. Lost 25s getting back up the hill but felt good and pushed up to hit 4 well. Across the slope to 5 quite cleanly, refolding the map in preparation for 6 and making my final choice.

Straight down to the track and down the hill which was the best fun I had on the entire course, flew down. Completely lost my rhythm in the sheep shit field and began to regret my routechoice. However pushed on to the muddy, endless, path and tried to decide between more paths and some terrain that was probably faster than the muddy swamp I was slipping on at the time. Chose terrain and saved some time doing so, nice. Found the control after a short hesitation and got bumped into 3rd, 14s down. Not sure if round the road would have been any faster really, it's hard to say.

7 went smoothly but heading down the hill I could notice I had pushed things a bit hard and was red zoning a bit. Lost my head going up the hill to 8 and would have lost a lot more time had I not stopped and reset. Lots of people seemed to loose time here due to an overly simplified map. Very happy to eventually spot the control though. Next up was another classic routechoice we had planned and it was obvious round was faster. No bother, and although I felt slow I was still matching pace.

Had a bit of a boost here splits-wise but never really felt it at the time. Across the road to a pretty obvious pit and then down the hill to the best site I saw on the whole course - Brutus and Dane. Pushed hard to catch them up and then stuck in behind to 12. Overtook and led going through spectator, with Dan mentioning Jonny not too far ahead. Took a bit of a break on the track to 15 and was met with another welcoming site; Jonny faffing about the circle. Pushed hard again to catch him up and was behind by the next control. The pace felt pretty extreme and Jonny was never going to let me past. We dropped Dane and Jonny set the brutal pace whilst me and Dan swapped around behind.

Began to plan the final choice to 21 and thought that over the hill was potentially quicker, but when Jonny began to speed round the track I knew I couldn't risk dropping time on him and allowing him to drop me by 2mins before the finish. He began to pull a gap as we dropped Dan and overtook Sebb. Jonny went a bit high to 22 and I began to settle down. Struggled up that final climb to the last pick and was very relieved to finish.

It seemed everything had gone to plan; somehow catch the boys ahead of me and cruise a train into the finish. And although it took a while, this unfolded pretty well. I warmed down expecting to see all the final starters pack in in front of me and was hence surprised to find such a tight, but successful, final result. Extremely pleased with this, and really happy and relieved to know that last week's race wasn't just a one off. Now to keep this form and not pick up any illnesses/injuries before the JK. Easier said than done...

Splits - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.bok.routegadget.co.uk/rg2/#112&course=1
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C • BUCS 7

WD
Felt great once more, but got the classic ill stomach as soon as I finished.
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Gym
Nice relaxed session with some core and mobility. Feeling good.
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Easy
On the Watt bike, kept HR at about 135.
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Easy with the boys.
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