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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Orienteering5 4:47:41 25.32(11:22) 40.75(7:04) 783
  Path/Terrain7 3:48:30 24.84(9:12) 39.98(5:43) 1183
  Road4 2:48:05 24.75(6:48) 39.83(4:13) 193
  S+C/Drills/Plyo/Flex2 56:00 0.5 0.8
  Total12 12:20:16 75.41 121.36 2158
  [1-5]12 11:30:16
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Tuesday Jan 17 #

12 PM

Path/Terrain 57:00 [2] 11.83 km (4:49 / km) +247m 4:22 / km
shoes: Salomon Sense Pro

Easy
From CSE round Holyrood, feeling a bit worse for wear.
.
5 PM

Path/Terrain 43:49 [2] 9.18 km (4:47 / km) +140m 4:26 / km
shoes: Asics Gel-Electro 33

Easy
Feeling much better, especially towards the end. Could maybe scrounge something out of tomorrows phys tests; although it'll be interesting seeing the sports scientist's reaction to the levels of lactic and [probably still] ethanol in the body.
.

S+C/Drills/Plyo/Flex warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Asics Gel-Electro 33

Monday Jan 16 #

5 PM

Road 24:22 [2] 5.45 km (4:28 / km) +40m 4:19 / km
shoes: Asics 33-DFA

Easy
With Jacob before gym.
.

S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics 33-DFA

Gym
Took things quite easy today, but still added on more weight as the main sets have halved.
.
6 PM

Road intervals 41:57 intensity: (26:57 @2) + (15:00 @4) 10.3 km (4:04 / km) +7m 4:04 / km
shoes: Asics 33-DFA

Chilled Fartlek - 30 x 30s(30s)
Quite tough post gym but just aimed to get the legs turning a bit. Phys testing this week has messed up the schedule. Stomach a bit dodgy towards the end. Plenty of familiar faces out tonight.
.

Sunday Jan 15 #

6 PM

Road 51:29 [2] 11.4 km (4:31 / km) +39m 4:26 / km
shoes: Asics Gel-Electro 33

Easy
The annual Xmas weekend hangover day, except I actually got a run done this time. Very much a grind but legs feeling quite good!
.

Saturday Jan 14 #

8 AM

Road intervals 50:17 intensity: (30:17 @3) + (20:00 @4) 12.67 km (3:58 / km) +106m 3:49 / km
shoes: Asics 33-DFA

Road Fartlek, Ante
Project 'see how much training my legs can take' continues. Cruised through Abernethy forest a bit hungover and hungry, but mostly okay. Roads very slippery making any speed near impossible.
.
11 AM

Orienteering 16:14 [2] 2.36 km (6:53 / km) +14m 6:42 / km
shoes: Inov-8 Oroc 280 (2016)

Loch Vaa - Hanging
.

Orienteering 28:16 [2] 4.06 km (6:58 / km) +25m 6:45 / km
shoes: Inov-8 Oroc 280 (2016)

Loch Vaa - Star Corridor
See trace - with Dan at a comfortable pace. Snow very deep in places today.
.

Orienteering 24:14 [2] 3.23 km (7:30 / km) +63m 6:50 / km
shoes: Inov-8 Oroc 280 (2016)

Loch Vaa - Collecting
Picking up the relay controls in the open, heavy going but tracks helped. Got lazy and very lost at one point.
.

Path/Terrain warm up/down 9:10 [2] 1.8 km (5:06 / km)
shoes: Inov-8 Oroc 280 (2016)

2 PM

Path/Terrain 1:05:32 intensity: (15:00 @2) + (50:32 @3) 7.14 km (9:11 / km) +630m 6:22 / km
shoes: Inov-8 Oroc 280 (2016)

Hilly - Cairngorm
Crazy, stupid, careless, but epic. Been an awesome week.
.

Friday Jan 13 #

10 AM

Path/Terrain warm up/down 9:06 [2] 1.42 km (6:23 / km) +85m 4:55 / km
shoes: Icebug Zeal OLX

Orienteering long 1:15:46 intensity: (45:46 @2) + (30:00 @3) 9.03 km (8:23 / km) +279m 7:16 / km
shoes: Icebug Zeal OLX

Docharn and Deishar - Long Training
Hefty amount of snow. Went backwards to be alone and without any footprints to follow. Awesome.
.

Path/Terrain warm up/down 8:29 [2] 1.75 km (4:50 / km) +21m 4:34 / km
shoes: Icebug Zeal OLX

2 PM

Orienteering 42:06 [2] 5.32 km (7:55 / km) +136m 7:01 / km
shoes: Icebug Zeal OLX

Uath Lochans - RC
Routechoice testing with Tam. Easy pace, snow was deep, legs dead.
.

Orienteering race 15:59 [4] 2.54 km (6:17 / km) +18m 6:04 / km
shoes: Icebug Zeal OLX

Uath Lochans - Mass start
Little bit of fun vs Dan and Tam. Virtual three way tie. Woke the legs up a bit.
.

Thursday Jan 12 #

11 AM

Path/Terrain warm up/down 15:00 [2] 2.99 km (5:01 / km) +40m 4:42 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering race 39:40 intensity: (24:40 @4) + (15:00 @5) 7.76 km (5:07 / km) +168m 4:37 / km
shoes: Inov-8 X-Talon 212 (2016)

Docharn - 1 Man Relay

A bit lazy with the nav and falling behind at the start, but then took the front of one pack with Dan and began to flow well. Through the first loop ahead since he had an extra that I had on the second loop, and then began to grind out some pace and catch people who had the shorter gaffle first. Had a good gap going into the last loop but was tiring so just cruised round making sure I was 'punching' the right features (no kites). Nice snowy and cold terrain, probably made the things faster really... Happy with how the navigation has held up since last season. Compass could do with a bit of work though.
.

Path/Terrain warm up/down 14:14 [2] 2.86 km (4:59 / km) +15m 4:51 / km
shoes: Inov-8 X-Talon 212 (2016)

2 PM

Orienteering 45:26 [2] 6.45 km (7:03 / km) +80m 6:38 / km
shoes: Inov-8 X-Talon 212 (2016)

Anagach - Talk-O

Easy with Tam, on my last joules of energy by the end. Going was really tough and navigation was fairly easy due to tracks in the snow. Good terrain miles anyway.
.

Path/Terrain warm up/down 6:10 [2] 1.0 km (6:08 / km) +6m 5:58 / km
shoes: Inov-8 X-Talon 212 (2016)

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