Training Log Archive: BashmanIn the 7 days ending Apr 5, 2015:
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Sunday Apr 5, 2015 #
Path/Terrain warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: Inov-8 Mudclaw 300
Orienteering race 1:20:17 [4] 12.5 km (6:25 / km) +500m 5:21 / km
22c shoes: Inov-8 Mudclaw 300
Much much better. Really enjoying it and nicely leading everyone at 12. Then chose wrong on what looked like quite a close route choice to my knackered brain and lost 3 minutes. Subsequently bonked and dropped places like crazy. Positive though.
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Saturday Apr 4, 2015 #
Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km) +80m 4:10 / km
shoes: Inov-8 X-Talon 190
Orienteering race 43:23 [4] 6.0 km (7:14 / km) +200m 6:12 / km
21c shoes: Inov-8 X-Talon 190
Think I'll keep the analyses to myself. Hardly any mistakes, legs just weren't working. Blaming the short sleep on Thursday and a poor prep maybe. Absolutely gutted.
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Friday Apr 3, 2015 #
Road warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Inov-8 F-Lite 252
Orienteering race 18:13 [5] 4.3 km (4:14 / km) +20m 4:08 / km
26c shoes: Inov-8 F-Lite 252
Wrong shoes, hit the pavement hard at 3 and then crawled back a few places. Quite disappointed.
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Road warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 F-Lite 252
Thursday Apr 2, 2015 #
Path/Terrain 25:52 5.79 km (4:28 / km) +78m 4:11 / km
ahr:159 max:175 shoes: Brooks Puregrit 3
Possibly a bit fast but core felt really strong and legs felt great. Foot fine apart from when I found myself on a slope making it pronate inwards even more. Shameful week of training but I guess it's required for the upcoming weekend's races.
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Wednesday Apr 1, 2015 #
Note
(rest day)
Tuesday Mar 31, 2015 #
S+C/Drills/Plyo/Flex 40:00 [2]
shoes: Inov-8 F-Lite 252
-- WU
Wall Squat - 2 x 10
KB Hip Hinge - 2 x 10
MB Walks - 2 x 10+10
SL Dips - 2 x 6+6
TRX - 10
Spiderman Crawls - 2 lengths
OH Squat - 2 x 10
Thoracic Mobility - 4 x 5+5 with push ups on the 3rd set
Jogging
-- Ladder Drills - 2 reps of each
1 in each
2 in each
lateral 1
lateral 2
hop scotch
in out 1
in out 2
icky
reverse icky
-- Dots
DL track x a few
SL track x a few
DL compass
SL compass
-- Mini Hurdles
DL x 4
Lateral - 2+2
SL - 2+2
-- WD
Then went downstairs for a whole lot of stretching+rolling
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Road warm up/down 14:22 3.16 km (4:33 / km) +22m 4:24 / km
ahr:149 max:159 shoes: Inov-8 F-Lite 252
Got out just as a snow cloud was approaching but didn't want to wait any longer so manned up and did a lap of the meadows. Heavy snow by the end.
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S+C/Drills/Plyo/Flex warm up/down 7:27 0.82 km (9:02 / km)
ahr:126 max:139 shoes: Inov-8 F-Lite 252
Nice set using the wall of the library as cover.
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Road intervals 10:59 2.46 km (4:28 / km)
ahr:162 max:180 shoes: Inov-8 F-Lite 252
Felt great tonight. Risked the F-Lites again as I felt I needed some more confirmation that my feet were okay. Went to physio earlier who found some flaring in another joint in my foot but said it should be fine as long as I take things pretty easy after the JK. Reps felt good, had another gear to spare but cruised round nicely. Could have easily done a few more kms. Got onto the grass for the sprints as my foot was niggling as expected.
3:17, 1:35
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Road 5:02 1.1 km (4:35 / km) +13m 4:19 / km
ahr:148 max:157 shoes: Inov-8 F-Lite 252
Thought about extending it but didn't want my foot any worse. Grass only from now until Friday.
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Monday Mar 30, 2015 #
Cycling 1:00:00
ahr:134 max:157 shoes: Inov-8 F-Lite 252
An hour on the bike looking at maps. Put in 5 x 1min "efforts" every 10 mins to keep it interesting but it generally flew by anyway with the map analysing.
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S+C/Drills/Plyo/Flex 8:00 [2]
shoes: Inov-8 F-Lite 252
Variations of Calf Raises - 3 x 12+12, 3 x 10+10
Box Jumps x 5 - back on the big
Push Ups x 50
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Path/Terrain 36:51 7.75 km (4:45 / km) +59m 4:35 / km
ahr:138 max:163 shoes: Brooks Puregrit 3
Abismal weather. Wind, rain, cold. Down to DVC to pick up 3 others then over to the safety of the tunnel. This turned out to be a big wind generator and came out the other side pretty numb. Warmed up after that though and ended up doing a nice loop of Duddingston, coming back on a road I haven't been on yet. Stopped to stretch a few times jogging back through Newington but feeling rather good! Finally almost back to normal just before the JK, but I'll still probably screw it up before Friday.
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