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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Orienteering8 6:34:26 40.41(9:46) 65.04(6:04) 714
  Path/Terrain11 4:12:47 31.66(7:59) 50.96(4:58) 167
  Road3 1:49:45 16.17(6:47) 26.02(4:13) 188
  S+C/Drills/Plyo/Flex2 30:00 1.87(16:03) 3.01(9:59)
  Total14 13:06:58 90.11(8:44) 145.02(5:26) 1069
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SuMoTuWeThFrSa

Friday Feb 24 #

10 AM

Orienteering 44:45 [2] 7.41 km (6:03 / km) +64m 5:47 / km
shoes: Icebug Zeal OLX

O-Tech - Guardamar S.
All good bar one. Flowing really nicely but probably because I was running at 0mph.
.

Path/Terrain warm up/down 5:12 [2] 1.0 km (5:12 / km)
shoes: Icebug Zeal OLX

11 AM

Path/Terrain warm up/down 22:44 [2] 4.91 km (4:38 / km) +14m 4:34 / km
shoes: Icebug Zeal OLX

WD
Along the beach with Endijs and Uldis.
.
2 PM

Road 30:13 [2] 6.5 km (4:39 / km) +24m 4:34 / km
shoes: Asics Gel-Electro 33

Easy
With drills, trying to rejuvenate any feeling in my legs. Took 5km to work. Dared not to tackle jellyfish sands today.
.

S+C/Drills/Plyo/Flex 15:00 [1] 1.51 km (9:57 / km)
shoes: Asics Gel-Electro 33

6 PM

Path/Terrain warm up/down 16:42 [2] 3.17 km (5:16 / km) +8m 5:12 / km
shoes: Icebug Acceleritas4

Orienteering race 24:08 intensity: (10:00 @4) + (14:08 @5) 4.78 km (5:03 / km) +50m 4:48 / km
shoes: Icebug Acceleritas4

Thierry's N Course (Night)
All fairly good except for a really horrible experience to control 2. Otherwise just not feeling too speedy in the terrain - legs useless on anything other than tarmac today, and not even so spritely on that either. Big respect to Felly who schooled all but one TuMe gentleman.
.

Path/Terrain warm up/down 2:50 [2] 0.45 km (6:18 / km) +5m 6:00 / km
shoes: Icebug Acceleritas4

Thursday Feb 23 #

10 AM

Orienteering 53:01 [2] 8.58 km (6:11 / km) +35m 6:03 / km
shoes: Icebug Zeal OLX

O-Tech - Guardamar N.
Decent stuff, beginning to get a hang of this orienteering malarky. Two small slips of note but both at the end of a long window control. Legs a little bit more back to life but an intense snot rocket sent my nose into bleed mode again. Didn't waste too much time but certainly made some dunes red.

http://www.scottish-orienteering.org/doma/show_map...
.

Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebug Zeal OLX

7 PM

Path/Terrain warm up/down 15:35 [2] 3.05 km (5:07 / km) +6m 5:04 / km
shoes: Icebug Acceleritas4

WU
With Yannick and Esa on the beach. Jellyfish not so much of a problem tonight.
.

Orienteering race 34:47 intensity: (20:00 @4) + (14:47 @5) 7.08 km (4:55 / km) +60m 4:43 / km
shoes: Icebug Acceleritas4

Triple Snakes Mass Start [Night] - Guardamar S.
Absolutely nightmare to 1 once again. Ran right past it and followed up with 5mins of panicked searching before finding number 8. Think everyone was in a state of worry about gaffling (there was none to 1) plus laziness in being the first control and not in the lead which meant no one was actually orienteering to the right precision.
Ah well, forgot about it, gave myself a nosebleed, and carried on with the course. Slowly ticked people off but began to feel quite bad at the far end. Saved myself with some good interpretation of the terrain to get a better line on the long leg. Then raced Esa at what we thought was the front before dropping him, and the rest of the chasers, before the last two controls and into the finish. Some really good navigation towards the end so fairly happy. However, still not too spritely physically although I guess this can be forgiven.
Pushed into a 3rd place by a sneaky Latvian duo on a different loop gaffle, not sure how they got so far ahead! Anyway, manager is happy and so am I - probably helped tonight by a much better headlamp.
.

Path/Terrain warm up/down 16:20 [2] 2.4 km (6:48 / km) +25m 6:28 / km
shoes: Icebug Acceleritas4

WD
Collecting/getting lost with Esa. Totally finished.
.

Wednesday Feb 22 #

10 AM

Path/Terrain warm up/down 9:46 [2] 2.01 km (4:52 / km) +5m 4:48 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering 45:50 [2] 6.65 km (6:54 / km) +15m 6:49 / km
shoes: Inov-8 X-Talon 212 (2016)

O-Tech - Guardamar N.
Started pretty poorly, then got better, nailed some windows and screwed up the final control, damn! Getting better though.
.

Path/Terrain warm up/down 4:49 [2] 1.0 km (4:48 / km) +5m 4:41 / km
shoes: Inov-8 X-Talon 212 (2016)

4 PM

Path/Terrain 29:07 [2] 6.01 km (4:51 / km) +3m 4:50 / km
shoes: Barefoot

Easy+Drills
Easy down and up the beach with drills in between. Noticed something different when doing drills, and realised pink jellyfish were beginning to wash up on the beach. This turned the run into the inaugural 'medusa slalom' as I had no shoes to bail into. 5 waves came, with a jellyfish every 10m during the waves. Wave 3 was the hardest but thankfully they got easier after this. Lots of swearing occurred during wave 3.
.

S+C/Drills/Plyo/Flex 15:00 [1] 1.5 km (10:00 / km)
shoes: Barefoot

7 PM

Road warm up/down 9:43 [2] 1.85 km (5:15 / km) +16m 5:02 / km
shoes: Icebug Acceleritas4

Orienteering race 23:34 [4] 4.56 km (5:10 / km) +15m 5:05 / km
shoes: Icebug Acceleritas4

Nancy's Relays - Guardamar Sur - Mass Start 1
Decided to hit the front and see how long I could last. This ended up being until number 4 where a good 4+mins was binned. Thankfully I wasn't the only one, and so I could lead a bit more till number 8, where more time was binned. Ah well, good experience.
.

Orienteering race 20:03 [4] 3.73 km (5:23 / km) +32m 5:10 / km
shoes: Icebug Acceleritas4

Nancy's Relays - Guardamar Sur - Mass Start 2
Really hit the wall during this and slipped up at 5 while near the front. Legs soon caved, mind went blank and I trudged in defeated. Fuck.
.

Path/Terrain warm up/down 6:02 [1] 0.85 km (7:07 / km) +17m 6:29 / km
shoes: Icebug Acceleritas4

WD
Collecting, basically fell asleep.
.

Tuesday Feb 21 #

10 AM

Orienteering 1:37:23 [2] 13.59 km (7:10 / km) +374m 6:18 / km
shoes: Icebug Zeal OLX

Easy Long
Pretty mental area, very exposed to the sun and some tough going underfoot. Orienteering well though and trudged round. Took a while for the legs to wake up.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
.
6 PM

Road tempo 1:09:49 intensity: (24:49 @2) + (30:00 @4) + (15:00 @5) 17.67 km (3:57 / km) +148m 3:47 / km
shoes: Asics Gel-Electro 33

Threshold - 20, 15, 10min [until ready]
Decent stuff considering the morning session. Had a good wind and a few climbs to battle against but otherwise fairly comfortable throughout each rep. Totally spent warming down; today was a very good day.
.

Monday Feb 20 #

6 PM

Path/Terrain warm up/down 13:15 [2] 2.5 km (5:18 / km) +30m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering tempo 50:55 intensity: (25:00 @2) + (10:00 @3) + (15:55 @4) 8.67 km (5:52 / km) +68m 5:39 / km
shoes: Inov-8 X-Talon 212 (2016)

Guardamar South - Three Snakes Relay Mass Start (Night)
Orienteering like a lunatic, sprinting about followed by some very delayed hesitations. Going off nothing more than distance judgement most of the time, which was spot on today, but should have really been followed up with ticking features off. Couldn't really be done with the wee head torch.

At least everyone seemed to have a mare so ran in with the chasing pack after doing most of the second half bumping into Scott, 10mins off the first guys but still well ahead of the rest. Need some time to adapt to this, at least there's another chance on Wednesday night.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
.

Path/Terrain warm up/down 6:10 [2] 0.98 km (6:19 / km)
shoes: Inov-8 X-Talon 212 (2016)

Sunday Feb 19 #

11 AM

Path/Terrain warm up/down 21:49 [2] 4.46 km (4:54 / km) +11m 4:50 / km
shoes: Icebug Acceleritas4

Path/Terrain race 24:35 [5] 6.92 km (3:33 / km) +30m 3:29 / km
shoes: Icebug Acceleritas4

Borders XC Final - Dunbar - 2nd +20s
Legs were empty to begin with but after a good WU we were off into the wind at a very manageable pace. First km on sand and after we turned Tom M put in a huge kick. Tried to follow but had no chance. He skipped across all the rough terrain much to my disappointment as I struggled in 3rd behind Julian B on the sands out to the far end. Turned back into the wind though and began to find my stride. Overtook Julian and began to claw back at Tom through the various fences, climbs and tight corners, but to no avail, 20s down. Fairly happy given the past week and rough course, legs just didn't have the stability nor cadence today. End to a nice series (2nd overall) and season.
.

Path/Terrain warm up/down 30:15 [2] 5.45 km (5:33 / km) +6m 5:32 / km
shoes: Icebug Acceleritas4

7 PM

Path/Terrain 17:36 [2] 3.8 km (4:38 / km) +4m 4:36 / km
shoes: Salomon Sense Pro

Easy - No particular intentions.....
Legs feeling great [by the end]. What a great week it's been, perfect taper before TuMe Spain camp.
.

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