Training Log Archive: BashmanIn the 30 days ending Jun 30, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2016 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain warm up/down 20:35 [3] 3.71 km (5:33 / km) +263m 4:06 / km
shoes: Inov-8 X-Talon 212 (2016)
To the hill and up at a cruisy pace, with some sprints chucked in. Felt great, and resulted in me stealing the segment which is a plus. The minus was however that I felt totally finished for the rest of the session.
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Orienteering 29:53 [3] 3.63 km (8:14 / km) +66m 7:32 / km
shoes: Inov-8 X-Talon 212 (2016)
Found one of Nixon's sneaky courses on the training page. Nice enough but terrain was much harder going than expected, or maybe I was just feeling the effort in Balmedie sands yesterday. Either way, dragged my legs round and was pretty lazy by the end.
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Path/Terrain warm up/down 9:35 [2] 2.09 km (4:35 / km) +35m 4:14 / km
shoes: Inov-8 X-Talon 212 (2016)
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Wednesday Jun 29, 2016 #
Path/Terrain intervals 26:44 4.9 km (5:27 / km) +1m 5:27 / km
shoes: Icebug Acceleritas4
10 x 30s [60s]
Finished the warm up and was feeling very sick. Almost felt like a stitch but in the end was probably just hungry... [for some orienteering]. Felt pretty strong on the reps, Garmin definitely doesn't do them justice.
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Orienteering tempo 24:44 [4] 4.81 km (5:09 / km) +12m 5:05 / km
shoes: Icebug Acceleritas4
Still feeling pretty bad so just cruised round trying not to cry from stomach pain. Planned to race it but took it down a gear and just made sure I hit everything well. All okay but 2 dodgy places misreading contours. Control placing was questionable, found myself expecting to see a different code when seeing the control where I wasn't expecting it. Especially 3, which was outwith the circle, and 11, which wasn't there altogether... (bloody dogwalkers/possibly Trump).
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Path/Terrain warm up/down 4:33 [2] 1.0 km (4:32 / km)
shoes: Icebug Acceleritas4
Agony, ate something and felt much better.
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Tuesday Jun 28, 2016 #
Road 20:53 [2] 4.3 km (4:51 / km) +69m 4:30 / km
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S+C/Drills/Plyo/Flex 20:00 [0]
shoes: Asics 33-DFA
Note
(rest day)
Monday Jun 27, 2016 #
S+C/Drills/Plyo/Flex 45:00 [0]
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Path/Terrain warm up/down 12:55 [2] 2.81 km (4:35 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 27:32 [1] 1.97 km (14:00 / km) +9m 13:41 / km
shoes: Salomon Sense Pro
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Path/Terrain 35:00 [2] 6.53 km (5:21 / km) +55m 5:09 / km
shoes: Salomon Sense Pro
Round the reservoir and then along the river back home. Path completely overgrown so got soaked and stung by nettles pretty badly.
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Sunday Jun 26, 2016 #
Path/Terrain 30:43 [3] 7.1 km (4:20 / km) +95m 4:03 / km
shoes: Inov-8 X-Talon 212 (2016)
Getting in some distance beforehand to really test myself once the o actually started. Feeling great.
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Orienteering tempo 50:08 [4] 7.27 km (6:54 / km) +356m 5:32 / km
shoes: Inov-8 X-Talon 212 (2016)
Reset my watch and started on the brown, 1:15 map too which was lucky. Felt tired on the hills but managed to drag myself up the whole climb to 4, at which point I took a gel (I was 45mins into the effort). Then cruised round the downhill controls before dying a little bit on the climb up to 10. Little bit hesitant here but took the control cleanly enough. Cruised round the last bit and struggled in the heather by the end, and a dodgy banana out of the last control lost me 10s. Really positive session though, navigation the best it's been recently. Only downside is I turned my ankle quite badly, a bit bruised but fine now (Tues).
http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain 9:48 [3] 2.13 km (4:36 / km) +26m 4:20 / km
shoes: Inov-8 X-Talon 212 (2016)
Steady km and then back as a WD. Still feeling fairly okay.
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Saturday Jun 25, 2016 #
Path/Terrain 1:00:35 [2] 11.76 km (5:09 / km) +187m 4:46 / km
shoes: Salomon Sense Pro
With Alfie who was hardly moving today. Got a bit frustrated at his seeming ability to be faster on uphills than on downhills. Ended up pretty much dragging him round the last few km. 6 sprints before finishing up just in time to watch the Swiss wonder goal.
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S+C/Drills/Plyo/Flex 20:00 [0]
Friday Jun 24, 2016 #
Path/Terrain warm up/down 16:41 2.32 km (7:11 / km) +19m 6:54 / km
ahr:126 max:151 shoes: Icebug Acceleritas4
With drills.
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Path/Terrain intervals 29:08 5.38 km (5:25 / km) +180m 4:39 / km
ahr:168 max:184 shoes: Icebug Acceleritas4
Really rough session, absolute mess underfoot on the tempos and the sprints were just up a mudslide. Feeling really strong though and very happy with how this went. Felt perfectly sore on the last tempo which hasn't happened for the last few times trying this session.
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Path/Terrain warm up/down 24:12 4.79 km (5:03 / km) +98m 4:35 / km
ahr:144 max:161 shoes: Icebug Acceleritas4
Extended one.
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Thursday Jun 23, 2016 #
S+C/Drills/Plyo/Flex 45:00 [0]
(rest day) shoes: Asics 33-DFA
Nice final sesh in the PG with Steve. Light squats, lots of jumps, feeling good. Plus a whole load of heavy box carrying down four flights of stairs all day made for a good day-long strength session.
Road warm up/down 4:30 [2] 0.95 km (4:44 / km)
shoes: Asics 33-DFA
Wednesday Jun 22, 2016 #
Road 3:37 [2] 0.83 km (4:21 / km) +26m 3:46 / km
shoes: Inov-8 X-Talon 212 (2016)
Tempo to the bus, which was then 15mins late.
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Path/Terrain warm up/down 3:20 [2] 0.62 km (5:23 / km) +20m 4:38 / km
shoes: Inov-8 X-Talon 212 (2016)
Off the bus, luckily bumped into Josh so wasn't late for the training, and didn't have to overdo things today.
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Orienteering 34:04 [3] 4.86 km (7:01 / km) +138m 6:09 / km
shoes: Inov-8 X-Talon 212 (2016)
Middle-style downhill course. Again opted out of racing the rest of the group, not wanting to blow up over the next few weeks. Even so, feeling very strong smashing through some rough ground and very tall bracken, and orienteering generally very well. Made even trickier with absolutely no tracks nor kites out there. Good signs! Still a bit lazy on the climbs though, but it's a rarity to feel good on any uphill in an area like this.
http://www.scottish-orienteering.org/doma/show_map... (Finished at no. 15 due to running late)
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Path/Terrain 32:55 [3] 7.14 km (4:37 / km) +165m 4:08 / km
shoes: Inov-8 X-Talon 212 (2016)
Cruise to Scolty CP to meet dad, felt good and really enjoyed the final descent from the saddle. Feet a bit sore after though.
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Tuesday Jun 21, 2016 #
Path/Terrain 25:38 [2] 5.01 km (5:07 / km) +55m 4:51 / km
shoes: Asics 33-DFA
With Alfie. Feeling really good but slowed down again by the dug.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road warm up/down 14:25 2.64 km (5:28 / km) +3m 5:26 / km
ahr:140 max:161 shoes: Asics 33-DFA
Drills+strides
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Road intervals 26:08 6.84 km (3:49 / km) +15m 3:47 / km
ahr:165 max:183 shoes: Asics 33-DFA
Surprised to have felt so good, although times still fairly slow and HR not particularly high at any point. Moving Thursdays session to Friday to have a proper rest sooner rather than later.
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Path/Terrain warm up/down 15:11 2.64 km (5:45 / km) +22m 5:32 / km
ahr:142 max:155 shoes: Asics 33-DFA
With 6 x 10s sprints, feeling strong.
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Monday Jun 20, 2016 #
Path/Terrain 32:43 [2] 5.97 km (5:29 / km) +27m 5:21 / km
shoes: Inov-8 Trailroc 245
With Alfie along the river and round the reservoir. Slow.
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S+C/Drills/Plyo/Flex 28:05 1.94 km (14:30 / km) +4m 14:21 / km
shoes: Inov-8 Trailroc 245
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Path/Terrain 18:30 [2] 3.05 km (6:04 / km) +33m 5:45 / km
shoes: Inov-8 Trailroc 245
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S+C/Drills/Plyo/Flex 45:00 [0]
Sunday Jun 19, 2016 #
Path/Terrain warm up/down 13:42 [2] 2.5 km (5:29 / km) +3m 5:27 / km
shoes: Icebug Acceleritas4
Not sure how necessary it was. Some drills too.
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Orienteering race 1:47:09 [4] 18.31 km (5:51 / km) +300m 5:24 / km
shoes: Icebug Acceleritas4
Mixed performance, and a really valuable experience.
Full report - http://alexchepelin.blogspot.co.uk/2016/06/jukola-...
Team - http://results.jukola.com/tulokset/en/j2016_ju/ju/...
Splits - http://results.jukola.com/tulokset/en/j2016_ju/kil...
Map - http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 6:45 [1] 1.1 km (6:09 / km) +1m 6:07 / km
shoes: Icebug Acceleritas4
Crawl with GG
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Saturday Jun 18, 2016 #
Orienteering 48:10 6.95 km (6:56 / km) +44m 6:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Friday Jun 17, 2016 #
Orienteering 6:49 0.92 km (7:25 / km) +19m 6:43 / km
ahr:130 max:150
Orienteering 33:59 4.59 km (7:24 / km) +69m 6:53 / km
ahr:147 max:162
Thursday Jun 16, 2016 #
Road 36:32 6.22 km (5:53 / km) +38m 5:42 / km
ahr:145 max:169 shoes: Asics 33-DFA
Path/Terrain warm up/down 15:58 [2] 2.84 km (5:37 / km) +16m 5:28 / km
shoes: Icebug Acceleritas4
Orienteering race 39:39 [4] 6.7 km (5:55 / km) +110m 5:28 / km
shoes: Icebug Acceleritas4
but at least it was down to punching too quickly and not a wrong control. Lesson learnt, better now than Saturday, will tape backup card and properly punch each control at Jukola.
Otherwise orienteering was mixed. Flowing well and hit a few controls really cleanly but allowed myself to be distracted a few times which caused time losses totalling about 3mins. Likely to be more tricky than Saturday so that's a plus. Physically okay but would not have managed to keep the race intensity for much longer.
So a few easy days now before Saturday morning, last leg for TuMe 2. I've been told to enjoy it, so that's my aim. Happy to run in the day and in some beautiful Finnish terrain again.
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Path/Terrain warm up/down 5:01 [2] 1.0 km (5:01 / km) +6m 4:52 / km
shoes: Icebug Acceleritas4
Wednesday Jun 15, 2016 #
Path/Terrain 30:00 6.84 km (4:23 / km) +60m 4:12 / km
shoes: Asics 33-DFA
Nice steady run on a classic Scandi forest loop with short steep climbs and plenty of beaut forest. Felt good so put in 6 x 1 [2] in the middle, just carefully increasing to a race intensity and back down. Nice and hot out, plenty of pollen about too I think.
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Orienteering 37:29 5.4 km (6:57 / km) +80m 6:28 / km
ahr:152 max:168
Tuesday Jun 14, 2016 #
Path/Terrain 22:56 [2] 4.57 km (5:01 / km) +125m 4:25 / km
(rest day) shoes: Salomon Sense Pro
Before heading out to Finland, nice and calm on the crags - until I ran down The Wang like a tornado and upset the whole morning's peacefulness.
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S+C/Drills/Plyo/Flex 8:00 [0]
Monday Jun 13, 2016 #
Path/Terrain warm up/down 8:39 [2] 1.86 km (4:39 / km) +2m 4:38 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 12:36 [1] 1.22 km (10:19 / km) +12m 9:50 / km
shoes: Salomon Sense Pro
Bumped into Charlotte on the WU so did a short monday mobility sesh. 5 and a half Ms today, the small m represents a small amount of mist.
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Path/Terrain 38:28 [2] 8.15 km (4:43 / km) +65m 4:32 / km
shoes: Salomon Sense Pro
Road warm up/down 3:57 [2] 0.94 km (4:12 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Rough session. Hardly put anything on the squat bar but slapped on an extra core circuit at the end just to thoroughly destroy any bit of strength I had. Sauna after, been missing it.
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Sunday Jun 12, 2016 #
Path/Terrain 32:48 [2] 6.54 km (5:01 / km) +141m 4:31 / km
shoes: Salomon Sense Pro
Very wet, soaked in the fields at the start and blocked off a few times. Eventually into Vogrie which was quite nice.
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Path/Terrain hills 55:11 9.26 km (5:58 / km) +671m 4:22 / km
ahr:151 max:185 shoes: Icebug Acceleritas4
Good stuff with Oleg providing some pressure from behind. Different climb each time starting from QD. HR getting nice and high for once and legs really working right to the last rep up the MFD 2nd half. Felt like a very valuable session.
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Saturday Jun 11, 2016 #
Road long 1:27:10 18.34 km (4:45 / km) +177m 4:32 / km
shoes: Asics 33-DFA
With Oleg and Dad, feeling strong. After a morning full of entertaining Inis and mates. Dull weather but quite a cool route, time flew by.
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Friday Jun 10, 2016 #
Path/Terrain 30:01 [2] 6.3 km (4:46 / km) +81m 4:29 / km
(rest day) shoes: Salomon Sense Pro
Nice lap checking out the cameras at MD. Going to wave my arse about next time, some very illegal work going on there! From posting pictures of 'intruders' on billboards next to the paths to threatening people that shooting is going on, right next to a built up area! Considering sending a letter to the council and freeing up the beautiful forest from the stupid current landowners.
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S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Jun 9, 2016 #
S+C/Drills/Plyo/Flex 55:00 [0]
Path/Terrain intervals 57:30 11.07 km (5:12 / km) +44m 5:06 / km
ahr:147 max:180 shoes: Asics 33-DFA
Rough, bumpy and often sandy riverside path, tried to keep form and high cadence but was tough. Good enough given the state my legs were in beforehand. HR not getting anywhere today.
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Wednesday Jun 8, 2016 #
Path/Terrain 1:04:16 [3] 11.87 km (5:25 / km) +602m 4:19 / km
shoes: Inov-8 X-Talon 212 (2016)
Some tough climbs of Scolty and Goach with some technical descents before heading into the O.
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Orienteering tempo 29:45 [3] 5.11 km (5:49 / km) +90m 5:21 / km
shoes: Inov-8 X-Talon 212 (2016)
No excuse for mistakes in an area like this. Compass good, flow quite good, just beginning to zonk out a bit, needed a water station! Map still fairly accurate, terrain very nice and a very enjoyable course - it was great to have actual controls to look for again, been guesstimating my position for a while now.
http://www.scottish-orienteering.org/doma/show_map...
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Tuesday Jun 7, 2016 #
Note
Path/Terrain 18:52 [2] 3.32 km (5:41 / km) +29m 5:27 / km
shoes: Inov-8 X-Talon 212 (2016)
Nice one along the river. Some drills before starting the o in an attempt to feel better.
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Orienteering 35:08 [3] 3.39 km (10:21 / km) +215m 7:52 / km
shoes: Inov-8 X-Talon 212 (2016)
WU worked for the first few controls but then hit the huge uphill slog and got to the point where I couldn't walk without tripping up every step. Sweating buckets, thirsty as anything, and orienteering disintegrated by the end. Some good work early on though.
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Path/Terrain 7:42 [2] 1.52 km (5:04 / km) +22m 4:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Followed by a dip in the river. Anticipated it to be freezing but lying down in the water no bother. Could have fallen asleep.
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Monday Jun 6, 2016 #
Path/Terrain 12:35 [2] 2.42 km (5:11 / km) +28m 4:54 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering 29:25 [2] 2.89 km (10:10 / km) +169m 7:52 / km
shoes: Inov-8 X-Talon 212 (2016)
A bit too tired and thirsty to really give much of an effort, walked quite a lot of it. Early on but it was already roasting in the sun! Doubt I was ever in the corridor. Some good terrain time nevertheless.
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Path/Terrain 11:00 [2] 2.26 km (4:52 / km)
shoes: Inov-8 X-Talon 212 (2016)
S+C/Drills/Plyo/Flex 10:00 [0]
By the river on some big open rock, followed by a dip, nice!
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Path/Terrain 13:29 [2] 3.04 km (4:26 / km) +18m 4:18 / km
shoes: Inov-8 Trailroc 245
Feeling much better. Snot rocketed a bit too hard at one point and gave myself the mother of all nose bleeds. Looked pretty badass finishing.
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S+C/Drills/Plyo/Flex 29:00 2.11 km (13:45 / km)
shoes: Inov-8 Trailroc 245
Orienteering 51:12 [3] 6.63 km (7:43 / km) +361m 6:04 / km
shoes: Inov-8 X-Talon 212 (2016)
Feeling semi-fresh again, and really enjoyed it, despite being in Pannanich. Oddly the most runnable forest of the trip.
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Path/Terrain warm up/down 7:28 [2] 1.47 km (5:05 / km)
shoes: Inov-8 X-Talon 212 (2016)
Sunday Jun 5, 2016 #
Orienteering 1:04:40 [3] 7.24 km (8:56 / km) +318m 7:19 / km
shoes: Inov-8 Oroc 280 (2016)
A bit of a slog, dehydrated, orienteering fine until the end when I wasn't focussing/caring any more. Awfully tough going on the steep slope at the far end, at times not even moving.
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Path/Terrain 16:21 [3] 2.7 km (6:03 / km)
shoes: Inov-8 Oroc 280 (2016)
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Saturday Jun 4, 2016 #
Path/Terrain warm up/down 17:14 [2] 3.26 km (5:17 / km) +57m 4:52 / km
shoes: Inov-8 X-Talon 212 (2016)
Good, feeling fine.
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Path/Terrain race 42:20 [4] 7.2 km (5:53 / km) +667m 4:01 / km
shoes: Inov-8 X-Talon 212 (2016)
Terrible, felt awful, completely flat.
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Path/Terrain warm up/down 35:30 [2] 6.71 km (5:17 / km) +37m 5:09 / km
shoes: Inov-8 X-Talon 212 (2016)
Felt okay, nice views. Through the terrain with a group from the top.
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Friday Jun 3, 2016 #
Path/Terrain 32:09 [2] 6.72 km (4:47 / km) +111m 4:25 / km
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Jun 2, 2016 #
Path/Terrain 28:32 [2] 5.82 km (4:54 / km) +71m 4:37 / km
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 50:00 [0]
Path/Terrain intervals 42:35 7.8 km (5:27 / km) +55m 5:16 / km
ahr:145 max:180 shoes: Asics 33-DFA
Small session today to save the legs for Saturday. Up to the sappy wood-chip path for some high cadence madness. Felt pretty fast, and was absorbing all the lumps and tight turns pretty well. Shame my watch didn't pick up on most of it, instead it cut out all the corners as well as missed all the climb. Also a very poor HRM performance.
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Wednesday Jun 1, 2016 #
Path/Terrain long 55:10 [3] 11.63 km (4:45 / km) +310m 4:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Started in Scolty car park. Up over the tower, up over Goach, along the ridge and down the long trail to Potarch. Taps aff in the baking sun, awesome weather.
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Orienteering 35:14 [3] 5.18 km (6:48 / km) +250m 5:29 / km
shoes: Inov-8 X-Talon 212 (2016)
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