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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain5 4:02:05 29.04(8:20) 46.73(5:11) 942
  Road6 1:58:35 16.25(7:18) 26.15(4:32) 313
  Orienteering3 1:50:00 13.84(7:57) 22.28(4:56) 551
  S+C/Drills/Plyo/Flex2 1:15:00
  Total11 9:05:40 59.13 95.16 1806
  [1-5]11 8:05:40
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1:59
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FrSaSuMoTuWeTh

Wednesday Mar 22 #

7 AM

Path/Terrain long 1:34:45 intensity: (1:00:00 @2) + (34:45 @3) 17.85 km (5:18 / km) +644m 4:30 / km
shoes: Inov-8 Mudclaw 300 (2016)

Ante Long
Out early doors to get it out the way. More mentally hard than anything else although legs seemed pretty useless on the climbs today. Bashed the knee open again and struggled up the main climbs, but eventually cruised home at a good pace ready for porridge.
.

Tuesday Mar 21 #

7 AM

Road 29:00 [2] 6.11 km (4:45 / km) +80m 4:27 / km
shoes: Asics Gel-Electro 33

Easy
Snow, didn't see that one coming. Bumped into the real Seb Coe and jogged to drills.
.

S+C/Drills/Plyo/Flex 30:00 intensity: (15:00 @0) + (15:00 @1)
shoes: Asics Gel-Electro 33

8 AM

Road 18:01 [2] 3.67 km (4:55 / km) +50m 4:36 / km
shoes: Asics Gel-Electro 33

WD
To Cameron Toll to get a perfect breakfast - muesli and yogurt, then up to KB looking like I'd nicked the scran and made a run for it.
.
6 PM

Road tempo 25:52 intensity: (12:32 @2) + (13:20 @4) 6.64 km (3:54 / km) +63m 3:43 / km
shoes: Salomon Sense Pro

Sprint+Tempo -> 30mins of effort
Tamer session this week which was lucky as the legs had nothing after a long day at Kings'. Did a lap to warm up, quite literally as it was freezing, and then a 16:40 old course round KB. Just behind Jonny (who was cruising) at a steady pace with a slowly deteriorating stomach. Then a 13:20 tempo round the ring road which was tough into the wind and a noticeable climb, but no excuses really and was simply too tired and snotty to give it anything more this evening. Just glad to get it done, and sprint technique seems to still be there.
.

Orienteering tempo 16:40 [4] 4.0 km (4:10 / km) +20m 4:04 / km
shoes: Salomon Sense Pro

Monday Mar 20 #

12 PM

Path/Terrain 42:23 [2] 8.8 km (4:49 / km) +111m 4:32 / km
shoes: Salomon Sense Pro

Easy
Beautiful in Hermitage and Braidburn, a bit blustery but otherwise nice to be out of KB. Legs a bit niggly but not tired.
.
5 PM

Road warm up/down 16:37 [2] 3.78 km (4:24 / km) +31m 4:14 / km
shoes: Asics Gel-Electro 33

S+C/Drills/Plyo/Flex 45:00 [0]
shoes: Asics Gel-Electro 33

6 PM

Road warm up/down 9:45 [2] 2.0 km (4:53 / km) +25m 4:35 / km
shoes: Asics Gel-Electro 33

Sunday Mar 19 #

9 AM

Path/Terrain 14:22 [2] 2.39 km (6:00 / km)
shoes: Icebug Acceleritas4

Orienteering 29:59 intensity: (9:59 @4) + (20:00 @5) 5.84 km (5:08 / km) +119m 4:40 / km
shoes: Icebug Acceleritas4

BUCS Relay

After a bit too much caffeine I was still awake at 4:30am. Two hours later I was munching on breakfast but thankfully the high kept going until after the race. Was very pleased to find myself out comfortably in first after Jack and Ali did an outstanding job. Thrown by the scale and could have walked to 1 quicker but after this began to cruise round safely. Put in some pace along the tracks 5 - 9 and then just made sure I hit every cleanly. Avoided looking back as I didn't want to glimpse Matt but imagined him there to speed me up some hills.

Through spectator eventually and thought everything was set but then binned nearly a minute when I just couldn't figure out the map on the 3rd last. Nothing wrong with it but it was a really mad panic so bailed back to a track to attack again. Thankfully it was clean this time and I simply hadn't gone a few metres further to see the pit. Spotted Matt as I was coming out so kicked myself up the arse and finished just in time with the two southern legends.

Hard to decide if I'm happy or not. Dealt with the pressure well on a fairly technical map but still making some bad misses and don't think I'm where I was this time last year. Hopefully a few more weeks of orienteering will sort it out.
.

Path/Terrain 13:32 [2] 2.17 km (6:14 / km) +21m 5:56 / km
shoes: Icebug Acceleritas4

Saturday Mar 18 #

7 AM

Road 19:20 [2] 3.96 km (4:53 / km) +63m 4:31 / km
shoes: Salomon Sense Pro

Ante
Easy with Tim and Tam. Cool place.
.
12 PM

Path/Terrain warm up/down 18:40 [2] 3.41 km (5:28 / km) +15m 5:21 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering race 1:03:21 intensity: (33:21 @4) + (30:00 @5) 12.44 km (5:05 / km) +413m 4:22 / km
shoes: Inov-8 Oroc 280 (2016)

BUCS Individual

Feeling quite good warming up, aside from a bad stomach ache, but forgot about it by the start line. Happy to find number 1 pretty cleanly and then began planning ahead on the slog to 2. Missed this a little bit as I was looking for a stream away from a bush but again through without disaster. Some good pace on the track to 3 past Arri but then missed the control and dropped 20s. Angrily tried to fix things but almost every control had a huge hesitation. Moving okay on the tracks but legs couldn't handle the terrain, especially when it got rocky. Almost motionless trying to find 8 and although not too bad through the rocky pick section, I was struggling to stay upright and then saw Jonny and Jamie behind.

This woke me up... Pushed hard into the open and put the burners on max. Still didn't feel very stable at all but at least I was holding off the chasers. Made a small miss eventually to 18 when the SHUOC boys ahead veered off-line but then put in a hard chase again on Jonny. He began to pull away on the final hill and so just cruised in to the finish letting Jamie go as well.

Quite frustrated at this as wasn't expecting to be caught so early, if at all. Haven't experienced this in a while and it was a hard-hitting feeling. I guess there's positives to take but the fact that my legs can't deal with a little bit of rough terrain is annoying, although hopefully fixable with the time I have left. A fairly big week in the legs too so who knows.. Can't tell if people have stepped up their game since last year or if I've stepped down, in the meantime I'll tell myself that although I had the same adjusted min/km as last year, surely this year was tougher.
.

Path/Terrain warm up/down 12:07 [2] 2.09 km (5:48 / km) +16m 5:35 / km
shoes: Inov-8 Oroc 280 (2016)

Friday Mar 17 #

8 AM

Path/Terrain 46:16 [2] 10.01 km (4:37 / km) +137m 4:20 / km
shoes: Salomon Sense Pro

Ante Easy and Strides
With Jacob. Nice morning.
.

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