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Training Log Archive: Bashman

In the 7 days ending Mar 25, 2012:

activity	#	time	miles		km		+m
Orienteering	4	1:35:18	10.91	(8:44)	17.55	(5:26)	293
Road	4	1:20:15	11.01	(7:17)	17.72	(4:32)	137
School PE	2	55:00
Path/Terrain	2	37:20	5.08	(7:21)	8.17	(4:34)	111
Total	9	4:27:53	26.99		43.44		541

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Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

11 AM

Path/Terrain (Warm Up) 6:46 [2] 1.14 km (5:56 / km) +7m 5:45 / km
shoes: Inov-8 X-Talon 190

Orienteering race (British Middles) 30:22 [5] *** 5.72 km (5:19 / km) +59m 5:03 / km
shoes: Inov-8 X-Talon 190

Superb run until the spectator where I thought it would be best to run about for two and a half minutes checking and re-checking my control codes and map... :/
According to the splits I was leading till ten (with the first 4 ALL best splits) then second to 14, 1st at 15, and then...yeah

Path/Terrain (Warm Down) 6:03 [2] 1.01 km (5:59 / km) +19m 5:29 / km
shoes: Inov-8 X-Talon 190

Saturday Mar 24, 2012 #

11 AM

Road warm up/down (Warm Up ) 8:33 [2] 1.74 km (4:55 / km) +18m 4:40 / km
shoes: Asics Gel-DS Trainer 14(Road)

Orienteering race (British Sprints, Heats) 15:41 [5] **** 3.49 km (4:30 / km) +22m 4:21 / km
shoes: Asics Gel-DS Trainer 14(Road)

2.6 - Heat 1A
Came 15th out of all the competitors
1st in my heat (by over a minute) so I qualified to the A final

2 PM

Road (Warm Up 2) 6:03 [2] 1.22 km (4:58 / km)
shoes: Inov-8 X-Talon 190

Orienteering race (British Sprints, Final) 15:24 [5] **** 3.41 km (4:31 / km) +39m 4:16 / km
shoes: Inov-8 X-Talon 190

Lots of hesitations and bad route choices, 2s behind Tim and Adam, 16s behind Dane, but I could've easily beaten that.

Road (Warm Down) 6:11 [2] 1.02 km (6:04 / km) +18m 5:34 / km
shoes: Inov-8 X-Talon 190

Quali - Course H1A - Splits

Final - Course FA1 - Splits

Friday Mar 23, 2012 #

School PE (Baseball) 20:00 [3]

6 AM

Road (Petrol Station) 31:01 [4] 7.25 km (4:17 / km) +46m 4:09 / km
shoes: Asics Gel-DS Trainer 14(Road)

First 4km sprinted every 4th lampost
Last 3km moderate pace (4:15/k)
Pretty tired though, as it was the morning

Thursday Mar 22, 2012 #

Note

"rest day"
Small run tomorrow morning to keep the muscles going

Wednesday Mar 21, 2012 #

School PE (Baseball) 35:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

4 PM

Path/Terrain (River Dee) 24:31 [3] 6.02 km (4:04 / km) +85m 3:48 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy run rather than intervals tomorrow because I can't get a lift.
Decided to go today because of the good weather too.

Tuesday Mar 20, 2012 #

4 PM

Orienteering (Bogendriep) 33:51 [3] **** 4.93 km (6:52 / km) +174m 5:50 / km
shoes: Inov-8 X-Talon 190

Very rough part of Bogendriep that has recently been feld.
Easy run round an old course, map was a bit wrong in places but was a nice change to normal events

Monday Mar 19, 2012 #

4 PM

Note

Plan for this week:
M - easy run
T - running an old course in bogendriep (not been oing in a while)
W - rest
T - short intervals
F - easy run
S - British Sprints (about 3km x 2)
S British Middles (about 6km)

5 PM

Road (Easy Run) 28:27 [3] 6.49 km (4:23 / km) +55m 4:12 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy run today, tried to limit myself to 4:30/km
Quite blustery winds, chilly weather definitely slowed me for the first half (which was mostly paths) second half was easy with the the wind and along roads.

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