Training Log Archive: BashmanIn the 7 days ending Jul 20, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jul 20, 2014 #
Orienteering 28:00 [3] 3.68 km (7:36 / km) +114m 6:35 / km
shoes: Inov-8 X-Talon 190 Orange
Road warm up/down 6:38 [2] 1.28 km (5:11 / km) +18m 4:51 / km
shoes: Inov-8 F-Lite 252
Road intervals 12:49 [4] 2.81 km (4:34 / km) +21m 4:24 / km
shoes: Inov-8 F-Lite 252
Road warm up/down 7:59 [2] 1.62 km (4:55 / km) +17m 4:40 / km
shoes: Inov-8 F-Lite 252
Saturday Jul 19, 2014 #
Orienteering 30:15 [3] 3.27 km (9:15 / km) +115m 7:52 / km
shoes: Inov-8 X-Talon 190 Orange
Orienteering 56:30 [3] 6.08 km (9:17 / km) +268m 7:37 / km
shoes: Inov-8 X-Talon 190 Orange
Friday Jul 18, 2014 #
Orienteering 55:06 [3] 6.28 km (8:46 / km) +330m 6:57 / km
shoes: Inov-8 X-Talon 190 Orange
Path/Terrain 22:15 [3] 4.03 km (5:32 / km) +60m 5:09 / km
shoes: Inov-8 Trailroc 245
Thursday Jul 17, 2014 #
S+C/Drills/Plyo/Flex 46:00
(rest day)
Small set pre-travelling to JWOC
Wednesday Jul 16, 2014 #
Path/Terrain warm up/down 14:00 [3] 2.47 km (5:40 / km) +128m 4:30 / km
shoes: Inov-8 X-Talon 212 Blue
Up to the re-entrant path of Scolty and along to the forest edge, feeling really good climbing. Unfortunately forgot my watch.
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Orienteering 30:00 [3] 3.0 km (10:00 / km) +170m 7:48 / km
spiked:6/7c shoes: Inov-8 X-Talon 212 Blue
Course 1 was nearly entirely uphill on the second hill and finished on top. Found the nav quite easy but it was incredibly rough. Still enjoyable.
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Orienteering 29:00 [2] 3.3 km (8:47 / km) +50m 8:10 / km
spiked:4/6c shoes: Inov-8 X-Talon 212 Blue
This one didn't go as well... Got a bit distracted running down the hill and made a few misses. Mega thunder storm was approaching and making me brick it by the end as it sounded like several bombs going off.
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Path/Terrain 8:30 [4] 2.1 km (4:03 / km) +30m 3:47 / km
shoes: Inov-8 X-Talon 212 Blue
Legged it back in the pouring rain. Never seen such heavy rain in Scotland! Lightning all around me and I wasn't really in my comfort zone. Some weird protective bird also had a go at me when I ran past what probably was her nest.
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Tuesday Jul 15, 2014 #
Road warm up/down 12:23 [3] 2.68 km (4:37 / km) +62m 4:08 / km
shoes: Inov-8 F-Lite 252
WD back down
S+C/Drills/Plyo/Flex 25:00 1.87 km (13:23 / km)
shoes: Inov-8 F-Lite 252
Good set on a wood chip path. Made things a bit harder.
Road warm up/down 4:31 [2] 1.01 km (4:28 / km) +20m 4:04 / km
shoes: Inov-8 F-Lite 252
Quick one down the road
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Orienteering 7:32 [4] 2.0 km (3:46 / km) +25m 3:33 / km
spiked:10/10c shoes: Inov-8 F-Lite 252
Another new bit and it went brilliantly. Hadn't looked at the map just like Friday so really happy with how well I coped. One or two arguably longer routes wasting maybe 10s max. Running well.
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Road warm up/down 2:33 [2] 0.52 km (4:57 / km) +5m 4:43 / km
shoes: Inov-8 F-Lite 252
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Orienteering 6:52 [4] 1.62 km (4:14 / km) +20m 4:00 / km
spiked:8/8c shoes: Inov-8 F-Lite 252
This one was a bit rougher but still managed okay. Panicked a bit on 1 but eased into it and only took one longer route to 4, although it didn't waste much time at all. Got stuck in some undergrowth once or twice.
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Road warm up/down 2:38 [2] 0.5 km (5:13 / km) +16m 4:31 / km
shoes: Inov-8 F-Lite 252
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Path/Terrain intervals 6:40 1.36 km (4:55 / km) +15m 4:39 / km
shoes: Inov-8 F-Lite 252
Just sharpening up a bit. Feeling dead but still running well.
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Path/Terrain warm up/down 11:52 [2] 2.41 km (4:56 / km) +37m 4:35 / km
shoes: Inov-8 F-Lite 252
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Monday Jul 14, 2014 #
Path/Terrain 34:50 [3] 7.5 km (4:39 / km) +125m 4:17 / km
(rest day) shoes: Inov-8 Trailroc 245
Just out for a short effortless one. Down to the river, up to the top of Milltimber and back. Wore a thermal to create a "micro-climate" around my body so dripping in sweat by the end but not actually too tired. Also took the long map with me.