Training Log Archive: BashmanIn the 7 days ending Apr 24, 2016:
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Sunday Apr 24, 2016 #
Path/Terrain 10:52 [2] 2.49 km (4:22 / km) +4m 4:20 / km
shoes: Salomon Sense Pro
Testing out the HFs - good enough - off to Bonk Estate.
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Path/Terrain warm up/down 16:35 [2] 2.21 km (7:29 / km) +40m 6:52 / km
shoes: Inov-8 X-Talon 212 (2016)
Fully loosening off any tightness in HFs. Good stuff.
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Orienteering race 37:21 [4] 6.0 km (6:14 / km) +160m 5:30 / km
shoes: Inov-8 X-Talon 212 (2016)
Good and bad at the same time. For once felt like I was holding [most] bearings pretty well and not madly bananaing about like I recently have been but on the other hand faffing a lot in the circles today. Unsure if this is due to GGs sneaky snake approach in hiding most controls behind a tree but something to think about anyway. Felt fairly comfortable aerobically throughout so probably not pushing to the normal level with a pair of absolutely whacked legs. However good to practice racing a middle when they are so rare and happy to get through without any pulled HFs. Bagged some crucial WRE points before the summer which is useful too. Weekend as a whole has been a good practice for WUOC as well with the long, rest, middle schedule. Lots to work on before then though, now just need to survive through BOC and then restart a little bit.
GPS unit wasn't working greatly unfortunately - http://3drerun.worldofo.com/2d/?server=em.club.tra...
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Path/Terrain warm up/down 14:00 [2] 2.3 km (6:05 / km) +40m 5:36 / km
shoes: Inov-8 X-Talon 212 (2016)
With coombsie, to the start and back.
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Path/Terrain 22:31 [2] 4.19 km (5:23 / km) +30m 5:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Cruise with Alfie with plenty of swimming and water stops. Glorious afternoon.
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Saturday Apr 23, 2016 #
Orienteering 51:09 [3] 7.51 km (6:49 / km) +233m 5:54 / km
shoes: Inov-8 Oroc 280 (2016)
After minimal sleep, out to the far loop to collect. HFs very very bad, just need some rest now. Dropped a reflector but jogged 500m back with Tim and found it ohhh yeaahh. Started snowing before the end up then the sun came out and it was insta-tapsaff.
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Friday Apr 22, 2016 #
Path/Terrain 19:19 [2] 4.47 km (4:19 / km) +30m 4:11 / km
shoes: Salomon Sense Pro
Hammys tight, everything else goood.
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Orienteering race 1:17:50 [4] 11.1 km (7:01 / km) +380m 5:59 / km
shoes: Inov-8 Oroc 280 (2016)
Great fun, wasn't ready to miss this due to a lack of a lift back so persuaded Tim and Ali to skip some revision and camp. We got there early, set up the tent in the middle of a craggy slope, headed to briefing and then walked with everyone up to the start. After a few short drills we were off with the classic 'looking everywhere but the map' tactic to number 1. Thankfully got away with this and was first into the punch at 2. Led spongey to 3 and then tucked in behind him and doug to 3. On my own to 4 and 5 but messed it up and was soon playing catch up over the rest of the loop. Was leading the chasing pack over to the second butterfly but then was suddenly on my own. Calmed things down a bit but still orienteering slight dodgy. Was feeling it as well and worried that it was only a third of the way through.
Second wind then occurred though and I felt fine cruising to the map turnover. Saw the two ahead on the open slope but kept falling every second step so bailed down and took a poor route. Missed the control as well so began to sort things out and reduce the speed before the tricky next bit. Thought I was screwed into 22 but spiked it nicely and then used the start banner to find 23. Spongey and doug now in sight so put in a massive effort to catch and tuck in. Doug missed his gaffle so spongey led down the hill at some fast pace.
He then slowed down with some stomach problems though allowing me to faff at about every control before the finish and walk all the hills as HFs were beginning to fail. Cruised into the finish, happy that there wasn't a need to battle with spongey who was at a walk by this point. Awesome area, brilliant course, need more of these!
http://www.scottish-orienteering.org/doma/show_map...
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S+C/Drills/Plyo/Flex 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 (2016)
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Path/Terrain warm up/down 10:28 [2] 1.2 km (8:42 / km)
shoes: Inov-8 Oroc 280 (2016)
Fall back down to download. Then crawled up to the tent. Got changed and lit a fire as tim and ali came home. Fire was a bonfire almost instantly with some dry logs and soon began to get too hot!
Still night with a full moon out in the middle of craig a barns with some bevs, a campfire and your mates, couldn't ask for more. What exams?
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Thursday Apr 21, 2016 #
Road warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Path/Terrain 1:22:46 [2] 15.36 km (5:23 / km) +512m 4:37 / km
shoes: Inov-8 Mudclaw 300 (2016)
Showing Paul some climbs in the glorious evening sun. Wore a v.bad top that resulted in some nip bleed. Nice.
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S+C/Drills/Plyo/Flex 10:00 [0]
Wednesday Apr 20, 2016 #
Path/Terrain 26:30 [2] 5.82 km (4:33 / km) +33m 4:25 / km
shoes: Salomon Sense Pro
Amazing morning, nice to clear the head before some procrastination.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain warm up/down 21:44 3.7 km (5:53 / km) +112m 5:06 / km
ahr:148 max:168 shoes: Inov-8 X-Talon 212 (2016)
With FFS. Up to the loop, a recce loop, and then some drills and strides.
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Path/Terrain intervals 31:50 5.71 km (5:35 / km) +280m 4:29 / km
ahr:165 max:186 shoes: Inov-8 X-Talon 212 (2016)
Taps were aff by the second rep on what was such an amazing day. Started at what we though was a cruise but ended up being a decent pace. Split off with Ali and alternated leads for each rep. Things got very grim towards the end and eventually we collapsed for 5mins once the final rep was done. Signs of a good session.
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Path/Terrain warm up/down 21:32 3.0 km (7:11 / km) +100m 6:09 / km
ahr:145 max:171 shoes: Inov-8 X-Talon 212 (2016)
Then 4x15s down the Kamikaze route with a nice audience, clearly enjoying 6 skinny pale boys bombing it down a slope with only their short shorts on. Hitting low 2/km which was scary with camo-rocks about. Then one final 45s rep from the top down, which used up any remaining strength in my legs. Easy WD after this on the rollercoaster and back via dragonback.
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Tuesday Apr 19, 2016 #
Cycling 2:22:17 [2]
Started the cycle as every cycle should start - with a trip to the ETO as they have generously been storing my helmet for the past 3 weeks. Also found my maths assignment marks (20/20 BOOOOM) which made me hungry for some miles. Slow climb up to the bypass with some minimal wind pushing me back. Bypassed Penicuik and up to Gladhouse in some stunning weather. However I missed the reservoir and cycled 4km past it. I then decided that this was a stupid and pointless reservoir and came back, only to spot the sign that I missed on the way out. Carried on back through some countryside lanes towards Dalkeith and eventually bonked and required some Tesco lunch. Easy spin home after this.
59.5km, 620m.
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Monday Apr 18, 2016 #
Path/Terrain 4:07 [2] 0.89 km (4:38 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
A bit sleepy, but back on the squat. 3 x 5 (60kg), fairly easy. Sauna and porridge with the lads after.
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Path/Terrain warm up/down 10:09 [2] 2.3 km (4:25 / km) +24m 4:11 / km
shoes: Salomon Sense Pro
Seemed to have peaked for Alister's mobility session, perfect tapering.
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S+C/Drills/Plyo/Flex 16:30 [1] 1.66 km (9:56 / km) +3m 9:51 / km
shoes: Salomon Sense Pro
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Path/Terrain 21:09 [2] 4.11 km (5:09 / km)
shoes: Salomon Sense Pro
Two laps with the boys, found a frisbee after lap 1 which proved to be fun - notice how lap two appears to be tipsy-wanderings on the graph. Awesome evening.
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