Training Log Archive: BashmanIn the 30 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
Road 14:01 [2] 2.51 km (5:36 / km) +46m 5:08 / km
shoes: Salomon Sense Pro 2
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Road warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: VJ Bold (2017)
Orienteering race 40:20 [5] 6.4 km (6:18 / km) +280m 5:10 / km
shoes: VJ Bold (2017)
Despite attempting to pick up the woman's control descriptions and tying my laces in -2, I was quite focused heading into the race. Good flow through the first loop but muffed up 4 a little bit planning the long leg to 5. It was more straightforward than I was expecting though, so gave it a bit of effort up the hill thinking there couldn't be too much climb left after this leg.
There was. Hit the wall a little bit climbing out of 7 (a bit hesitant and lost time so panicking) and even more so heading up to 9. Began to catch my 2min italian here and also caught a czech runner. We battled a little bit through the map flip but I went ahead and took a good route straight to 14 while most went round. Screwed up 15 though by dropping too much (-30s), this was my one real mistake. Legs began to tire and we still had climb to do. Orienteered slowly but surely before an awesome final descent into the town, bruising my heels on the steep tarmac, and entering the arena in the main town square to a large crowd.
Once again a case of not being physically fit enough; Olli was definitely one to notice this as well. Control flow could have been smoother at times, and my all too often ground-to-map navigation work is elementary compared to the far superior planning ahead method. Much to do, but a great way to end the season.
R - http://obasen.orientering.se/winsplits/online/en/d...
M - http://www.tulospalvelu.fi/gps/20170930_WCF-M_M/
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Road warm up/down 6:50 [2] 1.21 km (5:39 / km) +36m 4:55 / km
shoes: Asics Dynaflyte
Friday Sep 29, 2017 #
Road 14:16 [2] 2.58 km (5:31 / km) +53m 5:01 / km
shoes: Asics Dynaflyte
S+C/Drills/Plyo/Flex 5:00 [0]
Path/Terrain 17:00 [2] 2.7 km (6:18 / km) +30m 5:58 / km
shoes: VJ Bold (2017)
Orienteering race 1:44:53 [4] 14.5 km (7:14 / km) +850m 5:36 / km
shoes: VJ Bold (2017)
Very chilled going into this, barely remembered I was racing waking up this morning (Ralph's a knob), so was able to thoroughly enjoy it. Conclusion in the end was that I'm missing the key senior gear needed to perform at a race like today, but still have many years to develop this. Otherwise just endured some crazy elevation gain for an orienteering race, gorgeous alpine Swiss terrain, and rather overwhelming views of the surrounding landscapes.
Taking some positives of good, fine navigation in control circles where the best were binning time - even with a lack of orienteering recently and a 1:20-looking 1:15 map - and some negatives in that my routechoice assessment needs work in an area like this. Although had a good second long leg, the first plus some more minor routechoices were somewhat shambles.
Splits do suggest however that the middle-esque legs were my strong ones today, guess we'll see tomorrow.
Splits - http://obasen.orientering.se/winsplits/online/en/d...
Map - https://www.tulospalvelu.fi/gps/20170929_WCF-L_M/
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Thursday Sep 28, 2017 #
Orienteering 20:51 [2] 4.05 km (5:09 / km) +124m 4:28 / km
shoes: Salomon Sense Pro 2
Round the sprint model, closest place to the hostel we're allowed to run. Very neat and tidy town, feels like a computer game. Incredible views of the towering mountains above. Legs feeling nice.
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S+C/Drills/Plyo/Flex 10:00 [0]
Orienteering 44:51 [2] 5.74 km (7:49 / km) +253m 6:24 / km
shoes: VJ Bold (2017)
"What the terrain won't be like tomorrow". Feeling quite dead.
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Wednesday Sep 27, 2017 #
Road 45:22 [2] 9.9 km (4:35 / km) +50m 4:28 / km
shoes: Salomon Sense Pro 2
With Oleg, Jonny and GG in some Interlaken afternoon sun.
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S+C/Drills/Plyo/Flex 20:00 [0]
Tuesday Sep 26, 2017 #
Path/Terrain 21:11 [2] 4.67 km (4:32 / km) +27m 4:25 / km
shoes: Salomon Sense Pro 2
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Path/Terrain intervals 28:59 7.45 km (3:54 / km) +49m 3:46 / km
shoes: Salomon Amphib
Not much to give, sliding all over the place.
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Monday Sep 25, 2017 #
Path/Terrain 32:22 [2] 6.88 km (4:42 / km) +28m 4:37 / km
shoes: Salomon Sense Pro 2
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S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 32:38 [2] 5.71 km (5:43 / km) +32m 5:34 / km
shoes: Salomon Sense Pro 2
With Fiina round the meadows, plus some drills. Legs responding well to some mobility.
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S+C/Drills/Plyo/Flex 16:25 [1] 1.15 km (14:13 / km)
shoes: Salomon Sense Pro 2
Path/Terrain warm up/down 6:08 [2] 1.25 km (4:56 / km) +16m 4:38 / km
shoes: Salomon Sense Pro 2
Sunday Sep 24, 2017 #
Path/Terrain 1:39:00 14.85 km (6:40 / km) +899m 5:07 / km
(sick) shoes: Salomon Sense Pro 2
With Jacob and Gregor. Glands quite sore but lungs feeling okay, going quite easy, as much as I could at least.
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S+C/Drills/Plyo/Flex 30:00 [0]
Saturday Sep 23, 2017 #
Path/Terrain 51:02 [2] 10.7 km (4:46 / km) +92m 4:34 / km
shoes: Salomon Sense Pro 2
With Ewan, nice chat.
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S+C/Drills/Plyo/Flex 20:00 [0]
Road 40:48 [3] 9.53 km (4:17 / km) +100m 4:04 / km
shoes: Asics Dynaflyte
Testing out the new Asics, very nice.
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Friday Sep 22, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 54:02 [1] 8.71 km (6:12 / km) +53m 6:01 / km
shoes: Salomon Sense Pro 2
With a slightly ill Fiina round meadows.
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Thursday Sep 21, 2017 #
Road 19:42 [2] 4.43 km (4:27 / km) +28m 4:19 / km
shoes: Asics 33-DFA
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S+C/Drills/Plyo/Flex 30:00 [0]
Road warm up/down 8:58 [2] 2.02 km (4:26 / km) +25m 4:11 / km
shoes: Asics 33-DFA
Path/Terrain warm up/down 20:05 [2] 4.49 km (4:28 / km)
shoes: Asics Gel-Electro 33
S+C/Drills/Plyo/Flex warm up/down 1:43 [1] 0.22 km (7:38 / km)
shoes: Asics Gel-Electro 33
Track intervals 38:30 8.0 km (4:49 / km)
shoes: Asics Gel-Electro 33
Tougher mentally than anything else. Surprised myself with the times (all 31 or under) and absence of any pulled muscle after.
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Path/Terrain warm up/down 24:09 [2] 4.34 km (5:34 / km) +60m 5:12 / km
shoes: Asics Gel-Electro 33
Wednesday Sep 20, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain long 2:04:01 22.22 km (5:35 / km) +657m 4:52 / km
shoes: Salomon Sense Pro 2
With EUOC. Going a bit harder than we should have.
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Tuesday Sep 19, 2017 #
Path/Terrain 9:09 [2] 1.89 km (4:51 / km)
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:02 [1] 1.51 km (13:17 / km) +3m 13:08 / km
shoes: Salomon Sense Pro 2
Into the haries run.
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Path/Terrain 28:36 [2] 6.21 km (4:36 / km) +3m 4:35 / km
shoes: Salomon Sense Pro 2
Path/Terrain warm up/down 16:39 [2] 3.7 km (4:30 / km) +5m 4:28 / km
shoes: Salomon Sense Pro 2
Path/Terrain tempo 23:48 6.85 km (3:28 / km)
shoes: Salomon Sense Pro 2
Had 3 planned but discovered the haries were doing 10x3 not 3x10. Raging and didn't have enough motivation to grind 3 out myself, starting too fast as well. Settled with 2, probably a better idea anyway.
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Path/Terrain warm up/down 10:32 [2] 2.14 km (4:55 / km) +26m 4:38 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Monday Sep 18, 2017 #
Path/Terrain 34:51 [2] 7.75 km (4:30 / km) +26m 4:25 / km
shoes: Salomon Sense Pro 2
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S+C/Drills/Plyo/Flex 30:00 [0]
Path/Terrain 1:24:27 [2] 14.16 km (5:58 / km) +75m 5:49 / km
shoes: Salomon Sense Pro 2
With a slightly broken Fiina to WoL forest and back.
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Sunday Sep 17, 2017 #
Note
(rest day)
Went for a walk up Lost Valley in the afternoon but otherwise a pretty easy day. Didn't get too much sleep and feeling very spent even though the week's been quite chilled.
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Saturday Sep 16, 2017 #
Path/Terrain 36:11 [2] 5.9 km (6:08 / km) +275m 4:58 / km
shoes: Salomon Amphib
Out to see the runners at CP1 of Ring of Steall. Waited for Fiina (who got a fairly last minute entry, and decided to run this morning), then headed down, and drove round to Glen Nevis at the food stop.
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Path/Terrain 7:07 [2] 0.81 km (8:45 / km) +48m 6:46 / km
shoes: Salomon Amphib
Ran up to meet her, decked it in some mud, gave her some food and water, and then drove back. All whilst eating continuously all day. Really cool to be on this side of the racing scene for once.
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Path/Terrain 1:55:40 14.11 km (8:12 / km) +1174m 5:47 / km
shoes: Salomon Amphib
Plan was to meet Fiina on the ridge but I must have missed her by about 5mins. Turned against the flow of runners asking them what time they hit the food stop and began to get worried. Didn't have signal to ask anyone watching back home either. Eventually was able to call Jacob who notified me she was nearly back. So pushed it down the hill in a bit of a panicked state, expecting her to have been needing some food or water and caught her with about a km to go. All good in the end, and very happy to get to watch her finish a fairly epic run. 7.5 hours of moving is something I don't think I could do anytime soon, let alone to function the evening/day/week after...! Big respect.
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Friday Sep 15, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 51:04 [2] 10.99 km (4:39 / km) +124m 4:24 / km
shoes: Salomon Sense Pro 2
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Thursday Sep 14, 2017 #
Road 28:51 [2] 6.49 km (4:27 / km) +127m 4:03 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Road 5:33 [2] 1.18 km (4:41 / km) +23m 4:16 / km
shoes: Salomon Amphib
Path/Terrain 1:08:11 7.91 km (8:37 / km) +649m 6:07 / km
shoes: Salomon Amphib
Wednesday Sep 13, 2017 #
Path/Terrain 32:41 [2] 7.14 km (4:35 / km) +89m 4:18 / km
shoes: Salomon Sense Pro 2
Road warm up/down 20:14 [2] 3.46 km (5:51 / km) +33m 5:35 / km
shoes: Salomon Sense Pro 2
Path/Terrain race 22:39 [5] 5.03 km (4:30 / km) +310m 3:26 / km
shoes: Salomon Sense Pro 2
Comfortable win once I discovered Skunk can't descend. However I can't really ascend so still struggled a lot to get there. Horrific weather and shoe choice only added to the discomfort, took a good few hours and a chippie to regain normality.
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Path/Terrain warm up/down 21:55 [2] 3.24 km (6:45 / km) +69m 6:07 / km
shoes: Salomon Sense Pro 2
Tuesday Sep 12, 2017 #
Path/Terrain 28:54 [2] 6.51 km (4:26 / km) +27m 4:21 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Road warm up/down 7:07 [2] 1.52 km (4:41 / km) +1m 4:40 / km
shoes: Salomon Amphib
Path/Terrain 1:12:11 [2] 14.64 km (4:56 / km) +272m 4:31 / km
shoes: Salomon Amphib
Monday Sep 11, 2017 #
Path/Terrain 45:31 [2] 8.85 km (5:08 / km) +56m 4:59 / km
shoes: Salomon Amphib
Path/Terrain warm up/down 21:24 [2] 3.58 km (5:59 / km) +62m 5:30 / km
shoes: Salomon Amphib
Sunday Sep 10, 2017 #
Path/Terrain 12:01 [2] 1.68 km (7:09 / km)
shoes: Salomon Sense Pro 2
Path/Terrain warm up/down 15:38 [2] 2.48 km (6:18 / km) +17m 6:06 / km
shoes: VJ Bold (2017)
Orienteering race 37:09 6.94 km (5:21 / km) +91m 5:01 / km
shoes: VJ Bold (2017)
Standard British Relays terrain in the Republic for the first time. Cruised round making a few silly mistakes. Shminty caught but got away near the end. Team 2nd, Scotland lost, ah well.
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Path/Terrain warm up/down 8:22 [2] 1.31 km (6:24 / km) +7m 6:14 / km
shoes: VJ Bold (2017)
S+C/Drills/Plyo/Flex 20:00 [0]
Saturday Sep 9, 2017 #
Path/Terrain warm up/down 12:32 [2] 1.96 km (6:23 / km) +2m 6:22 / km
shoes: Salomon Sense Pro 2
Path/Terrain warm up/down 20:54 [2] 2.99 km (7:00 / km) +186m 5:20 / km
shoes: VJ Bold (2017)
Orienteering race 47:58 8.52 km (5:38 / km) +180m 5:05 / km
shoes: VJ Bold (2017)
Wanted to round of the junior years with one final win, and 3rd successive SHIs victory. Bashed round at a consistent effort feeling quite good, knee held up, and took a comfortable win. Happy days.
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Path/Terrain warm up/down 9:55 [2] 1.61 km (6:10 / km) +43m 5:26 / km
shoes: VJ Bold (2017)
Path/Terrain 4:05 [1] 0.48 km (8:28 / km) +7m 7:55 / km
shoes: VJ Bold (2017)
Friday Sep 8, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 32:37 [2] 5.53 km (5:54 / km) +103m 5:24 / km
shoes: Salomon Sense Pro 2
Thursday Sep 7, 2017 #
Path/Terrain 36:21 [2] 7.66 km (4:45 / km) +107m 4:26 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 28:35 7.21 km (3:58 / km) +52m 3:50 / km
shoes: Salomon Sense Pro 2
Wednesday Sep 6, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 1:30:43 19.25 km (4:43 / km) +290m 4:23 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Tuesday Sep 5, 2017 #
Path/Terrain 21:26 [2] 4.65 km (4:37 / km) +5m 4:35 / km
shoes: Salomon Amphib
S+C/Drills/Plyo/Flex 15:51 [1] 0.87 km (18:12 / km)
shoes: Salomon Amphib
Path/Terrain warm up/down 5:36 [2] 1.12 km (4:59 / km) +11m 4:45 / km
shoes: Salomon Amphib
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 1:01:42 [2] 12.45 km (4:57 / km) +324m 4:23 / km
shoes: Salomon Sense Pro 2
Monday Sep 4, 2017 #
Path/Terrain 28:34 [2] 5.01 km (5:42 / km) +69m 5:20 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 46:19 [2] 10.11 km (4:35 / km) +4m 4:34 / km
shoes: Salomon Sense Pro 2
S+C/Drills/Plyo/Flex 20:00 [0]
Sunday Sep 3, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain long 1:52:29 [2] 18.49 km (6:05 / km) +91m 5:56 / km
shoes: Asics 33-DFA
Easy with Fiina out to Duthie and back along the overgrown riverside path, stopping to get milk as well. Been struggling with my left Patella tendon for a week and a half now but happy to say it's on its way out now, especially considering it was fine after yesterday's exploits. Quite sure it came on while readjusting to my regularr running style after my initial injury in my right knee; had always expected some reaction which is part of the reason for doing all this core/maintenance work recently.
Hopefully able to restart a bit next week and get into some kind of shape before the Suisse World Cup Finals at the end of the month.
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Saturday Sep 2, 2017 #
S+C/Drills/Plyo/Flex 7:00 [0]
Path/Terrain warm up/down 20:09 [2] 2.57 km (7:50 / km) +102m 6:32 / km
shoes: VJ Bold (2017)
Path/Terrain race 25:39 [5] 5.2 km (4:56 / km) +398m 3:34 / km
shoes: VJ Bold (2017)
Path/Terrain warm up/down 17:09 [2] 2.09 km (8:14 / km) +75m 6:59 / km
shoes: VJ Bold (2017)
S+C/Drills/Plyo/Flex 20:00 [0]
Friday Sep 1, 2017 #
S+C/Drills/Plyo/Flex 20:00 [0]