Training Log Archive: BashmanIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
Road 15:59 [2] 3.23 km (4:56 / km)
shoes: Asics 33-DFA
Path/Terrain 21:55 [2] 3.15 km (6:58 / km)
shoes: Asics 33-DFA
Saturday Jul 30, 2016 #
Orienteering 53:32 [3] 7.62 km (7:02 / km) +244m 6:03 / km
shoes: Icebug Acceleritas4
Thursday Jul 28, 2016 #
Note
Road intervals 30:28 7.48 km (4:04 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 20:00 [0]
Wednesday Jul 27, 2016 #
Path/Terrain 47:11 [3] 8.43 km (5:36 / km) +371m 4:35 / km
shoes: Salomon Sense Pro
With Alfie on Scolty/Gouch. Kept stopping for the slow mutt but at least he was, as usual, fast on the climbs.
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Tuesday Jul 26, 2016 #
Path/Terrain 25:16 [2] 5.53 km (4:34 / km) +83m 4:15 / km
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 15:00 [0]
Road intervals 41:29 8.55 km (4:51 / km) +56m 4:42 / km
shoes: Asics 33-DFA
Travelling really well and feeling very comfortable. Good stuff.
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Monday Jul 25, 2016 #
Cycling 42:00 [3]
Didn't fancy running today, fairly tired and knee a bit stiff from yesterday, so headed out for a short recovery ride. Fairly nice until getting caught in the rain at the end.
19.9km, 105m.
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Sunday Jul 24, 2016 #
Path/Terrain 3:20:09 [3] 13.94 km (14:21 / km) +1650m 9:01 / km
shoes: Salomon Sense Pro
A bit of fun to end the holiday with Oleg. Out early doors in the marble-cut Apuane Alps to scramble up Mount Grondalice (1805m). Changed from original plan as marked route on the way up was, although very well mapped, nothing more than a indistinct rabbit path. Coupled with nettles, bracken and incredibly steep slopes this wasn't an easy task. Eventually gave up on it at 1100m and found our own way up a dried up stream with lots of climbing involved. Eventually path got better to the summit, before some great scrambling was needed to get to the top. Just over 5km with 1400m climb, including 1km of 'flatter' quarry track to start of with.
Chose a different route down which was a lot better, but still could barely see the path from long grass so went carefully. Short climb back up to the car was the hardest bit, beginning to get hot and feeling pretty dehydrated. Awesome place, needs to be revisited some time. Will get some pictures up soon.
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Saturday Jul 23, 2016 #
Road 27:51 [3] 6.64 km (4:12 / km) +11m 4:10 / km
shoes: Asics 33-DFA
Short tourist slalom of Pisa with a few strides chucked in. ~35c but think I'm getting used to it now, barely effected by it.
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Friday Jul 22, 2016 #
Path/Terrain 34:19 [2] 6.0 km (5:43 / km) +230m 4:48 / km
shoes: Asics 33-DFA
Quite shattered so just a short explore of some beaut terrain on the top plateau, very resemblant of cannock.
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Thursday Jul 21, 2016 #
Path/Terrain 2:14:57 [3] 17.72 km (7:37 / km) +786m 6:14 / km
shoes: Salomon Sense Pro
2 hours of disappearing trails followed by brambly pain in the local jungle; any terrain from now on will be nice in comparison. Survived very well off a single breadstick pre run.
Wednesday Jul 20, 2016 #
Path/Terrain 58:02 [3] 10.35 km (5:36 / km) +383m 4:44 / km
shoes: Salomon Sense Pro
Tuesday Jul 19, 2016 #
Path/Terrain 1:05:29 [3] 10.0 km (6:33 / km) +523m 5:11 / km
shoes: Salomon Sense Pro
Monday Jul 18, 2016 #
Path/Terrain 1:05:29 [3] 11.35 km (5:46 / km) +579m 4:36 / km
shoes: Salomon Sense Pro
Sunday Jul 17, 2016 #
Road 30:00 [3] 6.84 km (4:23 / km) +1m 4:23 / km
shoes: Asics 33-DFA
Friday Jul 15, 2016 #
Path/Terrain warm up/down 17:00 [1] 2.5 km (6:48 / km) +50m 6:11 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering 36:16 [4] 6.1 km (5:57 / km) +250m 4:56 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering tempo 5:10 [4] 0.77 km (6:40 / km) +45m 5:10 / km
shoes: Salomon Sense Pro
Thursday Jul 14, 2016 #
Orienteering race 27:09 [5] 4.45 km (6:06 / km) +230m 4:51 / km
shoes: Inov-8 Oroc 280 (2016)
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Path/Terrain 25:00 [3] 3.5 km (7:09 / km) +50m 6:40 / km
shoes: Inov-8 Oroc 280 (2016)
Wednesday Jul 13, 2016 #
Orienteering race 27:59 [5] 4.05 km (6:55 / km) +150m 5:50 / km
shoes: Inov-8 Oroc 280 (2016)
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Path/Terrain 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov-8 Oroc 280 (2016)
Monday Jul 11, 2016 #
Note
Totally dead
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Orienteering race 1:17:00 [4] 11.8 km (6:32 / km) +400m 5:35 / km
shoes: Icebug Acceleritas4
Path/Terrain 10:00 [3] 1.5 km (6:40 / km)
shoes: Icebug Acceleritas4
Saturday Jul 9, 2016 #
Orienteering 38:51 6.47 km (6:00 / km) +265m 4:59 / km
ahr:152 max:171 shoes: Icebug Acceleritas4
Friday Jul 8, 2016 #
Orienteering 41:22 5.44 km (7:37 / km) +250m 6:11 / km
ahr:151 max:166 shoes: Inov-8 Oroc 280 (2016)
Orienteering 7:04 1.05 km (6:43 / km) +6m 6:32 / km
ahr:128 max:152 shoes: Inov-8 Oroc 280 (2016)
Thursday Jul 7, 2016 #
Path/Terrain 24:22 [2] 4.14 km (5:53 / km) +182m 4:50 / km
shoes: Asics 33-DFA
Path/Terrain 50:47 9.52 km (5:20 / km) +125m 5:00 / km
shoes: Asics 33-DFA
Tuesday Jul 5, 2016 #
Path/Terrain 32:10 6.71 km (4:48 / km) +113m 4:25 / km
ahr:146 max:163 shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 40:00 [0]
Monday Jul 4, 2016 #
Road intervals 57:01 11.31 km (5:02 / km) +56m 4:55 / km
ahr:150 max:185 shoes: Asics 33-DFA
Tight for the first time in a while but didn't impact things too much apparently. Good stuff, felt strong.
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Sunday Jul 3, 2016 #
Path/Terrain 1:03:43 13.34 km (4:47 / km) +177m 4:29 / km
ahr:148 max:165 shoes: Salomon Sense Pro
Longer than intended but was feeling great and enjoying the trails. Wet and muddy but warm and mostly sunny.
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S+C/Drills/Plyo/Flex 15:00 [0]
Saturday Jul 2, 2016 #
Path/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov-8 Oroc 280 (2016)
Orienteering tempo 31:24 5.8 km (5:25 / km) +50m 5:11 / km
shoes: Inov-8 Oroc 280 (2016)
Short temp-o on what I thought to be a nice and easy area. Ran twice the distance to 1, expecting a smaller scale, then ran over the top of 2 twice (pit) only to top it off with a 3.5min bin on number 7! Pretty outrageous, but in a way forgiveable, as it is as opposite to Suisse as it can get. Beaten by the mapper by 8s...
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Path/Terrain warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Oroc 280 (2016)
Orienteering 45:00 [2] 6.0 km (7:30 / km) +100m 6:55 / km
shoes: Inov-8 Oroc 280 (2016)
Took a while to find myself on the map in what was effectively no-man's land at the top left of the map but got going nicely once I did. Figured this was slightly more similar to some of the really technical flatter bits in Switzerland so slowed right down, stopped at most controls, and crawled round full focus, minimal mistakes, making sure I was picking up the right features. Questionable 'punching' at times but quite nice to be able to retrace my route with pretty high certainty after (forgot my watch). Tried a few bearings in the vague bit at the end but I was tiring, thirsty and I quickly got sick of the mental undergrowth.
Comparing the disaster of a time I had with kites earlier to this no-kites, intricate training really highlights how important speed control is going to be in 9 days.... (although the areas are quite different...).
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Friday Jul 1, 2016 #
Path/Terrain 40:26 [3] 8.96 km (4:31 / km) +143m 4:11 / km
shoes: Salomon Sense Pro
Felt good so ramped up the effort up to the top, cruise back down.
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S+C/Drills/Plyo/Flex 45:00 [0]