Training Log Archive: BashmanIn the 7 days ending Apr 13, 2014:
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Sunday Apr 13, 2014 #
Note
Road warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov-8 F-lite 230
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Orienteering race 15:55 [5] 4.0 km (3:59 / km) +25m 3:52 / km
shoes: Inov-8 F-lite 230
Old SEDS course which was almost 50/50 forest to urban. Went really well, gaffled start with Andrew and Matt and didn't let the fast group behind catch me. Won it although Daniel really should have beaten me by a good 30s. I was feeling pretty dreadful with the slight cold but it's good to know it didn't effect me too much and I was pretty clean, except one 10s route choice error.
The forest was pretty fast running, but road shoes were not a good idea.
http://www.scottish-orienteering.org/doma/show_map... - map
Path/Terrain warm up/down 7:40 [2] 1.3 km (5:54 / km) +10m 5:41 / km
shoes: Inov-8 X-Talon 212 Blue
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Orienteering 28:06 [2] 3.49 km (8:03 / km) +15m 7:52 / km
shoes: Inov-8 X-Talon 212 Blue
Saturday Apr 12, 2014 #
Path/Terrain warm up/down 13:06 [2] 2.66 km (4:55 / km) +10m 4:50 / km
shoes: Inov-8 X-Talon 190
Easy with Andrew and Jenny on the beach in Roseisle, and back through the forest.
Path/Terrain warm up/down 10:29 [2] 1.8 km (5:49 / km) +10m 5:40 / km
shoes: Inov-8 X-Talon 190
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Path/Terrain intervals 8:30 [4] 2.0 km (4:15 / km) +15m 4:06 / km
shoes: Inov-8 X-Talon 190
Easy/Hard efforts. sore with my cold.
Orienteering 26:33 [3] 4.22 km (6:17 / km) +55m 5:54 / km
shoes: Inov-8 X-Talon 190
Pushing reasonably hard. Pretty clean too except I think I now know Roseisle too well. Fell in the stink stream though.
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Orienteering race 7:12 [4] 1.49 km (4:51 / km) +20m 4:32 / km
shoes: Inov-8 X-Talon 190
Friday Apr 11, 2014 #
Path/Terrain 13:55 [2] 3.22 km (4:19 / km) +28m 4:09 / km
shoes: Inov-8 X-Talon 212 Blue
Path/Terrain hills 19:24 3.6 km (5:23 / km) +180m 4:19 / km
shoes: Inov-8 X-Talon 212 Blue
This absolutely killed today, hence intensity 5. Not feeling incredibly fresh on any hill this morning and a bit of a weird head both made it torture. After 5 I was forced to take an extra minute off and by the end I was pretty close to collapse. Not ideal for 1 week until the JK so hopefully whatever it was shifts and I'll forget about it.
Splits - (through the link)
44, 44, 46, 46, 45 - 43, 45, 47, 47, 45
Note
Thursday Apr 10, 2014 #
Path/Terrain warm up/down 25:40 [3] 5.35 km (4:48 / km) +68m 4:31 / km
shoes: Merrell Mix Master Move
Just a few junk miles because I decided to ditch the intervals for tomorrow. Think a two day "rest" is a good move after the hard long weekend anyway. Through Murtle Den via the Milltimber climb and then back down the hill travelling good. Took the JHI relay map, good thing JK won't be as pathy and messy as that....
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S+C/Drills/Plyo/Flex 20:44 2.09 km (9:55 / km)
shoes: Merrell Mix Master Move
Pretty big set today, feeling pretty explosive though which is really good for an off day like today.
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Path/Terrain warm up/down 2:52 [2] 0.59 km (4:53 / km) +15m 4:20 / km
shoes: Merrell Mix Master Move
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S+C/Drills/Plyo/Flex warm up/down 6:00 [1]
Wednesday Apr 9, 2014 #
Note
S+C/Drills/Plyo/Flex 35:00
(rest day)
Tuesday Apr 8, 2014 #
Note
Path/Terrain 6:34 [2] 1.26 km (5:12 / km) +5m 5:06 / km
shoes: Inov-8 X-Talon 212 Blue
Little shuffle in the cold around Anagach with Oleg.
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Orienteering 32:58 [3] 4.69 km (7:01 / km) +80m 6:28 / km
shoes: Inov-8 X-Talon 212 Blue
Feeling pretty dead this morning after a few hard days of training. However got out for this and it was really good training. Let Oleg go for a minute before trying to chase him down. In essence it was a 4km control pick so quite a lot of map contact was required. First half was good, only stopping to check I was definitely at the right place a few times. One mistake towards the end which wouldn't have happened with kites.
2nd half was slightly worse. I went out first and wasn't too fast so an energetic Oleg caught me up and that's where the mistake started. About 4 in a row but I blame them on tiredness and lack of kites. Not really fussed because I finished strongly once again.
http://www.scottish-orienteering.org/doma/show_map...
Note
Road warm up/down 9:29 [2] 2.1 km (4:31 / km) +20m 4:19 / km
shoes: Inov-8 Road-Xtreme 208
Feeling much better than this morning,
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Road intervals 30:05 6.32 km (4:46 / km)
shoes: Inov-8 Road-Xtreme 208
1min [40s] - 2 [80s] - 3 [60s]* - 20 x 15s (15s) turnarounds - 3 [120s] - 2 [40s]* 1
Unsurprisingly the pace wasn't there today but I did feel pretty great. Limiting factor today was the leg turnover speed and not my breathing. Hence thought 3:20 was a good target for the first and last 3 reps. Focused on breathing comfortably and keeping a good posture rather than the pace. Got through the first 3 without bother, except it was getting chilly in a vest (haven't done the washing for a while) but then the 20 turnarounds certainly warmed me up. Only took a minute recovery because that's all I needed. Gradually got further and further as I did different styles of acceleration. Then the final 3 reps were so good that I even took down the last recovery to 40s. Almost completely night by now which was pretty cool but scary. Dog walkers seemed to come out of nowhere and there were bats about.
Happy with this, an end to a tough 4 days and although it wasn't the quickest interval session, it was definitely worthwhile. Splits are through the globe link.
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S+C/Drills/Plyo/Flex 8:30 [1]
Monday Apr 7, 2014 #
Orienteering 26:11 [3] 3.67 km (7:08 / km) +106m 6:14 / km
shoes: Inov-8 X-Talon 190
Pre-Breakfast orienteering for the first time, it was definitely a new experience. I was set off first with him chasing. Good flow and really positive stuff, especially in a new area. Got further away from him by the top. Then it was his turn to lead and I took things a bit slower. Still spiking galore except dropping to low on the last one because of felling in the green. Really happy with this, have no idea why I was feeling so fresh though.
http://www.scottish-orienteering.org/doma/show_map...
Path/Terrain warm up/down 6:21 [2] 1.39 km (4:34 / km)
shoes: Inov-8 X-Talon 212 Blue
Spent a good few hours at Landmark with Inis, Cara and Oleg. Got changed once we got out and ran down to the start along the road (but on the grassy verge).
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Orienteering long 1:31:19 [3] 12.68 km (7:12 / km) +580m 5:52 / km
shoes: Inov-8 X-Talon 212 Blue
http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 14:38 [3] 3.17 km (4:37 / km) +50m 4:17 / km
shoes: Inov-8 X-Talon 212 Blue
Wasn't too sure where I was going. Bumped into a woman on the way down the main track who pointed me towards Skye of Curr. Across a few fields and then hit the road before a huge climb to the house.