Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Jun 24, 2012:

activity	#	time	miles		km		+m
Orienteering	3	1:51:44	12.36	(9:02)	19.89	(5:37)	436
Road	2	1:08:00	8.59	(7:55)	13.83	(4:55)	289
School PE	1	25:00
Path/Terrain	2	8:46	1.08	(8:07)	1.74	(5:02)	13
S+C/Drills/Plyo/Flex	1	5:00
Total	7	3:38:30	22.03		35.46		738

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Sunday Jun 24, 2012 #

8 AM

Path/Terrain warm up/down (Warm Up) 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Oroc 280

Some running around with the NW lads

9 AM

Orienteering race (JIRCS 2012 Relay) 30:31 [5] *** 5.74 km (5:19 / km) +125m 4:48 / km
shoes: Inov-8 Oroc 280

Jircs 2012 Relay - m16 - first leg - 4.5km - 50m climb
Pretty bad run, me and joe got to the front at the start before messing up for four minutes looking for a rhododendron end. After finding it eventually, we raced on slowly catching up everyone apart from matt and tim who did 27.5 mins. Caught will who was third just before the finish. Alex had a bad run but chris managed to bring it back to a respectable 4th. Scotland won by miles, too easy!
http://www.norfolkoc.co.uk/media/Results%202012/re...

Saturday Jun 23, 2012 #

2 PM

Path/Terrain warm up/down (Warm Up) 3:46 [2] 0.74 km (5:05 / km) +13m 4:42 / km
shoes: Inov-8 Oroc 280

Orienteering race (JIRCS 2012) 55:37 [5] 9.05 km (6:09 / km) +226m 5:28 / km
shoes: Inov-8 Oroc 280

JIRCS 2012 - M16 - 6.9km - 90m climb - 1st by 5s off Joe
What an area.. Bracken taller than myself in most places and around a billion paths. Great fun though, running very well until the halfway point where I lost at least 6 minutes on three controls. A further 2 minutes was lost after spectator in a badly mapped bit. Amazed that I beat Joe by 5 seconds and Will by a further 2 (He did lose 5 minutes after spectator though) and won my first JIRCS title. Scotland won the day by 40 points and we were already celebrating.
http://www.noroc.routegadget.co.uk/cgi-bin/reitti....
http://www.noroc.routegadget.co.uk/cgi-bin/reitti.... - fair to say i had a fair lead at 13 before the mistakes rolled in, over 3 and a half in fact..

C • well done. Go Scotland! do ... 1

C • 226 climb? haha it was well... 3

Thursday Jun 21, 2012 #

Note
(rest day)

Got the second mmr jab today so not wanting to knock myself out like last time. Bad weather too. Travelling to Jircs after half a day of school tomorrow.. At least i'm well rested for it.

Wednesday Jun 20, 2012 #

1 PM

Road (Warm Up) 9:31 [3] 2.03 km (4:41 / km) +58m 4:06 / km
shoes: Asics Gel-DS Trainer 14(Road)

Orienteering (Urban Training) 19:39 [3] 3.94 km (4:59 / km) +70m 4:35 / km
shoes: Asics Gel-DS Trainer 14(Road)

Urban training in the deans with oleg following. Amazing little area, course was 1.2km but there was so much route choice, making it the hardest sprint area i've been in.

Orienteering (Urban Training) 5:57 [3] 1.16 km (5:08 / km) +15m 4:49 / km
shoes: Asics Gel-DS Trainer 14(Road)

Another half of a course

Road warm up/down (Warm Down) 9:05 [3] 1.77 km (5:08 / km) +67m 4:19 / km
shoes: Asics Gel-DS Trainer 14(Road)

Passed a frozen yogurt place on the way home ;)

Tuesday Jun 19, 2012 #

School PE (Basketball) 25:00 [3]
(rest day) shoes: Asics Gel-DS Trainer 14(Road)

Rest day, travelled to edinburgh after school. Sprint training tomorrow.

Monday Jun 18, 2012 #

S+C/Drills/Plyo/Flex 5:00 [1]

7 PM

Road (Long Recovery) 49:24 [3] 10.03 km (4:56 / km) +165m 4:33 / km
shoes: Asics Gel-DS Trainer 14(Road)

Took a nice long recovery through Bieldside. Found a new totally overgrown soaking path along the river which wasn't fun. Stopped for a minute in there and a minute towards the end. Not feeling very fast today but hardly broke a sweat the whole way so the stamina was good today.

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