Training Log Archive: BashmanIn the 7 days ending Feb 22, 2015:
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Sunday Feb 22, 2015 #
Path/Terrain warm up/down 8:00 [3] 1.5 km (5:20 / km) +20m 5:00 / km
shoes: Inov-8 X-Talon 212 Blue
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Orienteering race 34:16 [3] 5.79 km (5:55 / km) +100m 5:27 / km
19c shoes: Inov-8 X-Talon 212 Blue
Had a solid goal: maintain position, check codes (!!!) and not make mistakes. Pretty much 3 ticks then. Hardly had to put any effort in really, not that I really had any energy to actually use today; knackered!
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Saturday Feb 21, 2015 #
Path/Terrain warm up/down 15:25 [2] 2.99 km (5:10 / km) +5m 5:07 / km
shoes: Inov-8 X-Talon 212 Blue
To assembly, to the start, drills.
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Orienteering race 59:47 [5] 11.0 km (5:26 / km) +86m 5:14 / km
26c shoes: Inov-8 X-Talon 212 Blue
A bit of a shaky start, not enough map contact and a few poor route choices, bar the long leg which was good! Caught Will and Mark and then totally bonked and was falling over every few steps in the heather. One looooong hesitation which could have saved a lot more time before the end and then finished relatively strong.
Haven't run that far in a long while! Quite happy that I held it together and just unlucky that I finished at the back of a huge clump of people on the results, 35s off 3rd (disregarding GG). Good mental boost that I've not lost out on too much, fitness definitely needs work though, still a bit coldy in my chest.
http://obasen.orientering.se/winsplits/online/en/d...
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Path/Terrain warm up/down 6:27 [2] 1.22 km (5:16 / km) +14m 4:59 / km
shoes: Inov-8 X-Talon 212 Blue
With Aidan, dead.
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Friday Feb 20, 2015 #
Path/Terrain 27:08 6.02 km (4:30 / km) +96m 4:10 / km
shoes: Inov-8 X-Talon 212 Blue
With 3 x 60s on up, down and flat. Moving well, foot painless for half an hour in o shoes on grass. Ready as I'll ever be for BUCS.
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Thursday Feb 19, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [2]
(rest day) shoes: Inov-8 F-Lite 252
-- WU
Thoracic Mobility - 4 x 5+5 with push ups on 3rd
Inch worm to hip drop x 5
Spiderman stretch - 1min+1min
Monster band walks - 2 x 10+10
Bulgarian squats - 2 x 6+6
OH Lunge - 2 x 5+5
Hurdle steps - 2 x (For. Lat. Lat. Bck.)
Ladder drills - 2 x (For. Lat. Icky. R.Icky.)
-- Weights (Explosives)
- Quarter Squats - 3 x 2 - (50WU, 80, 90, 100kg) with 2 Box Jumps after each set (normal + 20kg plate)
- Pull Ups (fast) - 3 x 2 - with 3 med ball slams after each set
- Romanian Dead Lift - 3 x 5 - (50WU, 70, 80kg) with 3 x long jump after - did 2 sets as back was sore
- Bench Press @50% - 3 x 3 (27.5kg) - with 3 clap push ups after - aim was to launch shoulders on the BP.
-- Mobility
Med ball slams - 4 x 6 (7, 10, 10, 10kg)
Sideways throw/catches - 2 x 6+6 (6kg)
Sit up throw/catches - 4 x 6 (4, 4, 2.5, 2.5kg)
-- Stretching
Good easy session before BUCS.
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Wednesday Feb 18, 2015 #
Path/Terrain 31:10 [3] 6.22 km (5:01 / km) +176m 4:23 / km
shoes: Merrell Mix Master Move
With Alex and Ali out/back on some very muddy and icy paths in Kindrogan. A nice finale.
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Cycling 30:00
With El Purko in the gym
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Tuesday Feb 17, 2015 #
Path/Terrain warm up/down 11:10 [2] 1.5 km (7:28 / km) +67m 6:06 / km
shoes: Inov-8 Mudclaw 300
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Orienteering 26:11 [3] 3.02 km (8:41 / km) +108m 7:22 / km
12c shoes: Inov-8 Mudclaw 300
Just the one loop that was pretty messy on a VERY old map. Pretty solid.
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Path/Terrain warm up/down 7:30 [2] 1.5 km (5:00 / km)
shoes: Inov-8 Mudclaw 300
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Orienteering tempo 32:46 [4] 5.41 km (6:04 / km) +141m 5:22 / km
28c shoes: Inov-8 Mudclaw 300
Set off 1 min behind Aidan and 2 behind Andrew and Ali. A shaky start but then got into it and caught Aidan. Overtook him and basically raced him round catching Ali in the meanwhile. Dropped them but then bonked before the finish and began to miss. A gigantic banana at the last control cost me the relay win and I drew with Andrew, who we had also caught.
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Orienteering warm up/down 9:53 [2] 1.04 km (9:30 / km) +54m 7:33 / km
shoes: Inov-8 Mudclaw 300
Control collecting with Andyroo.
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Monday Feb 16, 2015 #
Path/Terrain 29:00 [3] 6.0 km (4:50 / km) +120m 4:24 / km
shoes: Merrell Mix Master Move
Decided to limit myself to 1 o session today and since the forest later on was nicer I just did a steady one this morning. Feeling good!
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Path/Terrain warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Merrell Mix Master Move
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Path/Terrain warm up/down 4:30 [2] 1.0 km (4:30 / km)
shoes: Merrell Mix Master Move
Back to the buses, upped the pace with Alex at the end.
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Orienteering tempo 19:30 [4] 3.11 km (6:16 / km) +100m 5:24 / km
14c shoes: Inov-8 Mudclaw 300
Took this as a bit of a race although I should really of done. Wore the gopro and aimed to film any people that came past me but in the end I caught people instead. Caught Alex at 3 and we tanked it round, collecting some good footage which was great to watch. Stopped when we found Nathan with a twisted ankle. Walked him back which is just as well since I was overcooking it a little bit.
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Path/Terrain 17:00 [3] 3.0 km (5:40 / km) +70m 5:04 / km
shoes: Inov-8 Mudclaw 300
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