Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Path/Terrain	27	11:14:37	82.63	(8:10)	132.98	(5:04)	1149
Orienteering	16	8:34:48	51.63	(9:58)	83.09	(6:12)	1026
S+C/Drills/Plyo/Flex	9	2:55:00	1.34		2.15
Road	5	42:26	5.48	(7:45)	8.82	(4:49)	37
Total	43	23:26:51	141.08		227.04		2212
[1-5]	37	20:46:51

1:50

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Monday Jul 31, 2017 #

7 AM

Road 7:27 [2] 1.46 km (5:07 / km)
shoes: Salomon Sense Pro 2

Ante
Not okay.
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S+C/Drills/Plyo/Flex 20:00 [0]

11 AM

Path/Terrain warm up/down 14:05 [2] 1.88 km (7:30 / km) +156m 5:18 / km
shoes: Inov-8 Mudclaw 300

WU
Very okay
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Orienteering 36:28 [3] 5.91 km (6:11 / km) +91m 5:44 / km
shoes: Inov-8 Mudclaw 300

Day 2
Just okay. Ran about half the course at a steady pace.
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C • Split times 5

4 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Sunday Jul 30, 2017 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

10 AM

Orienteering 10:00 [2] 1.6 km (6:15 / km)
shoes: Salomon Sense Pro 2

Bits and pieces during a walk of some of the S6D e1 course.
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5 PM

Road 1:20 [2] 0.25 km (5:20 / km)
(injured)

Good training.
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S+C/Drills/Plyo/Flex 20:00 [0]

Saturday Jul 29, 2017 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

5 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Friday Jul 28, 2017 #

Note
(injured)

Knee getting better every day but won't be racing for the first half of the six days at least. Rehab has begun with a bit of core to avoid spiralling down to inactive insanity for now.
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7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

5 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Thursday Jul 27, 2017 #

5 PM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Bold (2017)

Wednesday Jul 26, 2017 #

Note
(rest day)

Helping out at Lagganlia, knee still not allowing for any regular walking or pain-free running.
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Tuesday Jul 25, 2017 #

5 PM

Orienteering 40:00 [1] 5.0 km (8:00 / km)
shoes: VJ Bold (2017)

Sunday Jul 23, 2017 #

Note
(rest day)

Just about there, might try a bit of jogging sometime soon next week. Body and brain feeling refreshed.
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C • Take your time 4

Temperature spiked a bit too high on Wednesday so it's been two nights in hospital to hit the infection significantly harder with IV treatment. Knee has rapidly improved as a result but the staff aren't keen on any running very soon. Also some bruising/damage present so probably makes sense. Agreeing for now but if its better in a few days I might have other plans...

Still recovering from baldness too.
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C • Jaysus 5

Wednesday Jul 19, 2017 #

Note
(injured) (sick) (rest day)

Yes

C • get well soon 6

Tuesday Jul 18, 2017 #

Note
(injured) (sick) (rest day)

High temp and quite painful leg, on 2 double dosage antibiotics and painkillers now after visiting doctor, currently on 20 pills today! Quite sure it's infected, just have to keep a close eye on it.
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Sunday Jul 16, 2017 #

Note
(injured) (sick) (rest day)

The triple!

Nice in a way, feel like I've given JWOC my all.

But the swollen right lower leg leaving constant dull pain and inflexible knee, burnt bald head, hangover and possible cold all in one combo have me feeling worse than I've ever felt I think. At least it's an excuse to really relax for a few days now.
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Saturday Jul 15, 2017 #

8 AM

Path/Terrain 11:53 [3] 2.32 km (5:07 / km) +5m 5:04 / km
shoes: Salomon Sense Pro 2

Ante
Limping to the right with Sebastian.
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1 PM

Path/Terrain warm up/down 14:30 [2] 1.85 km (7:49 / km) +1m 7:48 / km
shoes: VJ Bold (2017)

WU
Few laps of the field and then drills. Maybe not enough...
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Orienteering race 30:11 [5] 6.23 km (4:51 / km) +76m 4:34 / km
shoes: VJ Bold (2017)

JWOC Relay - Men's Leg 2
...because once Alex had finished in a very nice position, my legs weren't ready to move once I hit the forest. Nearly instadropped by NOR 2 but legs woke up after a long track leg to 1. Potentially longer route but was too far in when I realised so tried to own it instead. Became very cautious though when I was alone and not too sure how far along the path.
Spiked it though and then hit 2 as a train of SUI, FIN, FRA and NOR 2 approached. Joint to 3 and correctly sensed it was common, but couldn't help but notice my compass was fixed on pointing west! Hesitated for a moment thinking I had blown it but then thought about it and knew the compass was faulty.
Struggled keeping up with the train and nearly blew number 5 by spotting a control too early on, but then headed to arena in a fast moving train. A little bit dropped as we entered but then legs awoke and I was chasing down RUS and FIN 2 who had now been caught. Hit number 8 confidently and was enjoying watching half the pack realise it wasn't their control. Ran off with RUS and NOR 2 once more, and then played around with a few routes trying to overtake in that way before the finish. Caught NOR 2 but RUS ran away with what should have been a slower route to 11...
Finished feeling better than when I had started and happy with the race. Not the fastest but the shape of the legs in the first half really let me down a bit I think. Unfortunate to watch Nathan live his nightmare after me but it happens every year and I'm not sure anyone in the team would hold such a position with some big names chasing for podium. They'll crack it one year....

Results -
http://online4.tulospalvelu.fi/tulokset/fi/2017_jw...
GPS - https://www.tulospalvelu.fi/gps/2017jwocRM2/
TV - https://www.youtube.com/watch?v=CJ1tjyTMx7Y
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C • last leg 3

Path/Terrain warm up/down 6:42 [2] 0.84 km (7:57 / km)
shoes: VJ Bold (2017)

WD
With Fiina but legs and stomach crashed, and the sun was a bit too heavy on the now very bare head. :-(
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Friday Jul 14, 2017 #

7 AM

Path/Terrain 15:00 [2] 3.17 km (4:44 / km) +20m 4:35 / km
shoes: Salomon Sense Pro 2

Ante
Right with Seb. Nice.
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11 AM

Path/Terrain 18:00 [3] 2.59 km (6:57 / km) +23m 6:39 / km

Orienteering race 1:08:20 11.96 km (5:43 / km) +149m 5:23 / km
shoes: VJ Bold (2017)

JWOC Long - 7th
Stable performance. Happy with my orienteering throughout and just a few lazy slips technically when I began to bonk at the end of the phi loop. Slipped and banged my knee again at the start of the long leg which perked me up. Helped by a gel half way through the leg and winning the split probably provided the highlight of my last 14 years of orienteering. Began to fade towards the end but kept pushing to the expected winning time. Unfortunately not good enough but another top ten gives a set of results I couldn't have even imagined only 3 days ago. Very pleased.
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Path/Terrain 9:39 [3] 1.48 km (6:32 / km) +3m 6:29 / km

Thursday Jul 13, 2017 #

8 AM

Path/Terrain 20:00 [3] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Salomon Sense Pro 2

Ante
Left with Seb.
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11 AM

Orienteering 34:53 [2] 4.64 km (7:31 / km) +62m 7:03 / km
shoes: Icebug Zeal OLX

Long Model
Checking out some pretty nice terrain mmmmm.
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Wednesday Jul 12, 2017 #

7 AM

Path/Terrain 15:00 [2] 3.12 km (4:49 / km) +20m 4:40 / km
shoes: Salomon Sense Pro 2

12 PM

Path/Terrain warm up/down 18:25 [2] 3.5 km (5:16 / km) +5m 5:14 / km
shoes: Icebug Acceleritas4

Orienteering race 14:16 [5] 3.72 km (3:50 / km) +86m 3:26 / km
shoes: Icebug Acceleritas4

JWOC Sprint - 5th, +17s
Good stuff! Even with one horrific route to no.8 perhaps costing a medal. What's worse is that I noticed before beginning the leg but failed to correct myself, thinking it couldn't be that bad... EDIT - in reply to nopesport, yes I believe it was a control flow trap.

However, 3rd(?) sprint race this year and with minimal geeking and specific training, I'll happily take this result. I even feel that it could be my optimal approach to sprint racing.

Really nice experience being up on stage at a big prize giving ceremony, after a really nice afternoon spent in Tampere with Fiina ft. all the food I've been craving for a while. Rest day tomorrow is a god send, even more so to let the split knee (on the way to 8 to worsen the route even more) to heal. Refocussing on the long and relay might be the toughest task of the next two days though.

More writing to come.
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C • nice one! 5

Path/Terrain warm up/down 10:23 [2] 1.47 km (7:05 / km) +35m 6:20 / km
shoes: Icebug Acceleritas4

Tuesday Jul 11, 2017 #

8 AM

Path/Terrain 20:00 [2] 4.32 km (4:38 / km) +23m 4:31 / km
shoes: Salomon Sense Pro 2

1 PM

Path/Terrain warm up/down 22:59 [2] 3.08 km (7:28 / km) +28m 7:09 / km
shoes: VJ Bold (2017)

Orienteering race 26:20 [5] 4.76 km (5:32 / km) +110m 4:57 / km
shoes: VJ Bold (2017)

JWOC Middle Final - 7th, +2:33
Tantalisingly close to the podium - 1s to 6th, 2s to 5th, 30s to 3rd - but if this is the result of what was a really poor race in what is probably my worst discipline, then I'll happily take it. Second half promising though with a similar time to Olli after 10, but couldn't make up for 90s+ of lost time in the first 6 controls. Literally could have made the 1s margin at any point in the race though, so slightly annoyed.

Great support at run through and finish got me this close, would have been miles off otherwise! Post-race interview was also nice, and lots of positive words/messages from lots of people was really sweet and appreciated. More to give I hope.
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C • congratulations 5

Path/Terrain 21:30 [2] 3.26 km (6:35 / km) +25m 6:21 / km
shoes: VJ Bold (2017)

Monday Jul 10, 2017 #

6 AM

Path/Terrain 14:14 [2] 3.08 km (4:37 / km) +16m 4:30 / km
shoes: Salomon Sense Pro 2

8 AM

Path/Terrain warm up/down 17:39 [2] 2.47 km (7:08 / km) +53m 6:27 / km
shoes: VJ Bold (2017)

Orienteering race 24:58 [5] 4.47 km (5:35 / km) +90m 5:05 / km
shoes: VJ Bold (2017)

JWOC Middle Qualifier - MQ2 - 6th +2mins
Happy enough technically especially being the first one out on the course. Physically however absolutely spent by the start kite and really struggled on any terrain, even the tracks. Maybe down to early start but otherwise not sure what's up. Splits seem to be off too. First finisher at the end was a nice experience though.

Anyway, later start, more technical terrain and more tracks to look forward to tomorrow.
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C • tired 1

Path/Terrain 19:39 [3] 2.8 km (7:02 / km) +1m 7:01 / km

Sunday Jul 9, 2017 #

8 AM

Path/Terrain 45:06 [2] 9.21 km (4:54 / km) +59m 4:45 / km
shoes: Salomon Sense Pro 2

5 PM

S+C/Drills/Plyo/Flex 15:00 [1] 2.15 km (6:59 / km)
shoes: Salomon Sense Pro 2

Drills
Legs firing and ready to race. Hopefully the brain and navigation will follow... 9:03am first start on my heat, probably what I deserved taking an early hit. At least the terrain will be clean!
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Saturday Jul 8, 2017 #

8 AM

Path/Terrain 20:01 [2] 4.18 km (4:47 / km) +23m 4:40 / km
shoes: Salomon Sense Pro 2

12 PM

Orienteering 24:08 [2] 3.5 km (6:54 / km) +65m 6:19 / km
shoes: VJ Bold (2017)

Middle Model
Don't want to overdo things.
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Friday Jul 7, 2017 #

8 AM

Path/Terrain 20:02 [2] 4.4 km (4:33 / km) +16m 4:28 / km
shoes: Salomon Sense Pro 2

11 AM

Orienteering 44:38 6.3 km (7:05 / km) +75m 6:41 / km
shoes: Icebug Zeal OLX

Easy O
Not doing too well.
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2 PM

Path/Terrain warm up/down 8:17 [2] 1.6 km (5:11 / km) +7m 5:04 / km
shoes: Icebug Zeal OLX

Orienteering tempo 25:36 [4] 3.93 km (6:31 / km) +41m 6:11 / km
shoes: Icebug Zeal OLX

TempO
Running a bit harder. Better.
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Path/Terrain warm up/down 5:31 [2] 1.03 km (5:20 / km) +12m 5:02 / km
shoes: Icebug Zeal OLX

Thursday Jul 6, 2017 #

7 AM

Path/Terrain 30:46 [2] 5.4 km (5:42 / km) +29m 5:33 / km
shoes: Salomon Sense Pro 2

Ante
Last one with Fiina before heading over to JWOC.
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1 PM

Road warm up/down 9:09 [2] 1.98 km (4:38 / km) +14m 4:28 / km
shoes: Icebug Acceleritas4

Orienteering intervals 19:17 3.9 km (4:57 / km) +62m 4:35 / km
shoes: Icebug Acceleritas4

O-intervals
With the team now, in Tampere for some sprint training.
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Path/Terrain warm up/down 15:05 [2] 2.67 km (5:38 / km) +16m 5:29 / km
shoes: Icebug Acceleritas4

5 PM

Path/Terrain 20:20 [2] 3.82 km (5:20 / km) +37m 5:05 / km
shoes: Salomon Sense Pro 2

Easy
With the boys on a very wet path.
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Wednesday Jul 5, 2017 #

9 AM

Path/Terrain 24:35 [2] 5.22 km (4:42 / km) +64m 4:26 / km
shoes: Salomon Sense Pro 2

6 PM

Road warm up/down 7:37 [2] 1.62 km (4:43 / km) +10m 4:35 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering 45:41 [2] 5.8 km (7:53 / km) +35m 7:39 / km
shoes: Inov-8 Oroc 280 (2016)

Easy
Cycled out to some nice ish terrain. Fiina ill so stayed home.
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Road warm up/down 11:21 [2] 2.34 km (4:51 / km) +9m 4:45 / km
shoes: Inov-8 Oroc 280 (2016)

Tuesday Jul 4, 2017 #

10 AM

Path/Terrain 20:25 [2] 4.14 km (4:56 / km) +67m 4:33 / km
shoes: Salomon Sense Pro 2

7 PM

Path/Terrain 35:35 8.44 km (4:13 / km) +56m 4:05 / km
shoes: Salomon Sense Pro 2

Easy
With a bit of steady back in Tampere.
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Monday Jul 3, 2017 #

9 AM

Path/Terrain 28:18 [2] 6.09 km (4:39 / km) +61m 4:25 / km
shoes: Salomon Sense Pro 2

4 PM

Road warm up/down 5:32 [2] 1.18 km (4:42 / km) +4m 4:37 / km
shoes: Icebug Zeal OLX

Orienteering tempo 50:02 8.38 km (5:58 / km) +85m 5:41 / km
shoes: Icebug Zeal OLX

Steady O
On some 'lush' terrain back in Tampere.
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Path/Terrain warm up/down 5:03 [2] 1.14 km (4:26 / km) +4m 4:22 / km
shoes: Icebug Zeal OLX

Sunday Jul 2, 2017 #

10 AM

Path/Terrain 21:43 [2] 4.62 km (4:42 / km) +34m 4:32 / km
shoes: Salomon Sense Pro 2

7 PM

Path/Terrain 39:11 9.07 km (4:19 / km) +50m 4:12 / km
shoes: Salomon Sense Pro 2

Easy
Feeling good round a loop to the north. Did some strides.
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Saturday Jul 1, 2017 #

12 PM

Path/Terrain 1:05:01 [3] 16.72 km (3:53 / km) +161m 3:43 / km
shoes: Salomon Sense Pro 2

Steady
Nice loop with Fiina on the bike for company. At her grandparents for a few days.
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