Training Log Archive: BashmanIn the 7 days ending Dec 2, 2012:
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Sunday Dec 2, 2012 #
Path/Terrain 15:00 [3] 2.18 km (6:53 / km) +91m 5:41 / km
shoes: Inov-8 Oroc 280
Orienteering 1:43:17 [3] 12.07 km (8:33 / km) +376m 7:24 / km
(injured)
Woke up with a sore right ITB, decided to ignore it, wrong choice... Pre start, gave my compass to Will as he clearly was going to try harder than me today, made it funner for me as well. Started off nicely, leg wasn't hurting too much, got into the forest and slowed down by a reasonable amount. Was fine aerobically but my right glute forced my top speed to be a slow jog. Messed up the butterfly loop, lost all motivation and my leg was in agony so when I got to the end of the forest section I decided to jog back. The jog back took absolutely ages, met Will and Ollie who were both shattered as well, Will had glute problems as well. Probably due to last night's S+C work. On the plus side, navigated pretty well, used the sun as a compass.
http://old.lakeland-orienteering.org.uk/uploads/20...
Saturday Dec 1, 2012 #
Path/Terrain intervals 15:00 [3] 3.5 km (4:17 / km) +50m 4:00 / km
shoes: Inov-8 TrailRoc 255
Path/Terrain 30:11 [3] 4.6 km (6:34 / km) +265m 5:06 / km
shoes: Inov-8 TrailRoc 255
S+C/Drills/Plyo/Flex 20:00 [1]
Orienteering race 35:04 [4] 5.63 km (6:14 / km) +110m 5:41 / km
shoes: Inov-8 Oroc 280
Started about 30s in front of the elites and kept away from them for most of the first part. Punched 7 first but me and will both overshot 8 and everyone piled in. (should have got that peg). Then slowly caught people up and took a bad route choice to 12 with oleg. (should have got that peg) Then as everyone was doing the extra loop, I would have been first to punch 14 but I missed it (should have got that peg). Finally finished the course after gaining a peg at the last peg control.
Friday Nov 30, 2012 #
Path/Terrain 41:01 [3] 8.3 km (4:57 / km) +230m 4:20 / km
shoes: Inov-8 TrailRoc 255
Travelling down to the squad weekend for the rest of the day.
Thursday Nov 29, 2012 #
Road warm up/down (Warm Up) 9:11 [2] 1.72 km (5:20 / km) +38m 4:48 / km
shoes: Inov-8 Road-X 255
Road intervals (Metro Intervals) 28:10 [4] 7.03 km (4:00 / km) +71m 3:49 / km
shoes: Inov-8 Road-X 255
Lead with Phil for all of them. Linnea was there again, pushing me on the first few. Felt a bit sick towards the end and my left bumcheek was beginning to hurt - probably over striding a bit.
Downs were normalls <1:20 and ups were normally between 1:25 and 1:30.
First down was 1:14, last up was 1:22
Road warm up/down 5:43 [2] 1.02 km (5:36 / km) +10m 5:21 / km
shoes: Inov-8 Road-X 255
Wednesday Nov 28, 2012 #
Road 33:47 [3] 7.03 km (4:48 / km) +108m 4:28 / km
shoes: Inov-8 Road-X 255
Orienteering (Night O) 51:56 [3] 6.89 km (7:32 / km) +241m 6:25 / km
shoes: Inov-8 Oroc 280
Such a confusing course, with many controls being used twice. Started off fast to the first two but then head off to 13 from 2 (there was a leg later on). Spent about 3 minutes and 650m before I reached number 2 again. Clean through the next few until number 6 which was in the wrong place (-5.5 mins). Eventually got it and raced the rest of the course, pretty much clean the whole way.
Tuesday Nov 27, 2012 #
Road 33:59 [3] 7.04 km (4:50 / km) +96m 4:31 / km
shoes: Inov-8 Road-X 255
Path/Terrain warm up/down 17:00 [2] 2.4 km (7:05 / km)
shoes: Inov-8 X-Talon 212
Warm down lap at the end
Path/Terrain (Cosmics) 20:02 [4] 5.24 km (3:49 / km) +22m 3:45 / km
shoes: Inov-8 X-Talon 212
Steady running then threshold pace, probably about 30s of each, much like we did at the TDS weekend. Muddy field so was forced to slow down in places. Had a guy who pushed me towards the end, but I had to push him to keep his steady runs fast. Every lap was pretty much consistent, with the last being the fastest.
Monday Nov 26, 2012 #
Note
(rest day)