Training Log Archive: BashmanIn the 7 days ending May 22, 2016:
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Sunday May 22, 2016 #
Path/Terrain warm up/down 11:41 [2] 1.91 km (6:08 / km) +2m 6:06 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering race 31:25 5.72 km (5:29 / km) +207m 4:39 / km
shoes: Inov-8 Oroc 280 (2016)
First two legs did a good job and I was out with Nixon FVO on my tail on the long climb to 1. Bashed this out quite well and found Ali T faffing on the hilltop. Took the lead and put in another good effort up to 3. Began to loose Nixon on the ankle breaking boulderfields and had a good section up to 7, opening up about 25s. Then another really dodgy bearing down to 8, similar to 1 yesterday, meant Nixon gained 20s back on me and made things interesting again.
Huffed and puffed ahead of him and we split round the OOB to 10. But I was hardly navigating in my rush and was constantly decking it over bumps on the terrain. Eventually we were side by side heading up to 13. Put in a bit of effort up to 14 and then went wild down the descent. Ankle turn at this point would have broken it.. Chose to head straight to 16 though, which allowed Nixon to catch again and we had a bit of a sprint finish coming into the finish. Kept a good 2 second gap to finish, it's all we needed :-)
Great to win with the boys again but couldn't help but think that I should have been cleaner, especially to 8. In a JWOC race this would have cost me much more. Also felt completely spent physically, hopefully just a sign of a hard week's work. Need to get out into Deeside next week and hold some bearings...
Results - http://www.scottish-orienteering.org/images/champi...
Doma - http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 10:55 [2] 2.06 km (5:19 / km) +5m 5:15 / km
shoes: Inov-8 Oroc 280 (2016)
Saturday May 21, 2016 #
Path/Terrain warm up/down 22:09 [2] 4.11 km (5:24 / km) +83m 4:54 / km
shoes: Inov-8 Oroc 280 (2016)
With Harri, began raining on the way which was grim, but cleared by the time we started.
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Orienteering race 1:01:28 9.89 km (6:13 / km) +439m 5:05 / km
shoes: Inov-8 Oroc 280 (2016)
Bad start and bad ending. Rushed off the line and didn't take a proper bearing. Parallel error then occurred and a minute was binned. But then got in a good rhythm and flowed round to catch Will. Led him round at good speed until 14 where I didn't spot the path and took a much heavier climb. Dropped Will and then completely screwed up 16, getting confused with a denser bit of white in reality and light green on the map.
Clearly off the line too fast and began to tire by the end. Nice and straightforward bits to think about and fix.
Felt poor on the climbs and was power walking a lot - week was too heavy to expect otherwise really. But on the other hand, ran the whole climb to 2 and 7, so not all bad. Glorious area, a bit gutting to not be back for two years minimum.
Splits - http://www.scottish-orienteering.org/images/champi...
Doma - http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 15:03 [2] 2.79 km (5:24 / km) +14m 5:16 / km
shoes: Inov-8 Oroc 280 (2016)
With Harri+Nixon.
Friday May 20, 2016 #
Path/Terrain 44:08 [2] 9.91 km (4:27 / km) +146m 4:09 / km
shoes: Salomon Sense Pro
Lap of meadows, drills with Will and Carcrash, and then lap of the seat. Felt quite good, but calfs beginning to react to the hill race.
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S+C/Drills/Plyo/Flex 12:00 [2] 1.0 km (12:00 / km)
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 15:00 [0]
Thursday May 19, 2016 #
Road 19:38 [2] 4.32 km (4:33 / km) +40m 4:21 / km
(rest day) shoes: Asics 33-DFA
Few miles before gym, didn't sleep enough so just chilled out for the rest of the day.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Wednesday May 18, 2016 #
Path/Terrain 21:39 4.72 km (4:35 / km) +32m 4:26 / km
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 14:00 [2] 0.7 km (20:00 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 15:00 [0]
Road warm up/down 2:59 [2] 0.71 km (4:12 / km) +2m 4:09 / km
shoes: Salomon Sense Pro
Run to get some cash out.
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Path/Terrain warm up/down 10:40 [2] 2.12 km (5:02 / km) +5m 4:58 / km
shoes: Inov-8 X-Talon 212 (2016)
The best I could do given the bucketing rain conditions. Not too warmed up once on the startline but thankfully a nice enough day to be alright in a vest.
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Path/Terrain race 31:57 [5] 8.06 km (3:58 / km) +305m 3:20 / km
shoes: Inov-8 X-Talon 212 (2016)
Nice enough race, fitted in nicely as my only hard session this week. Fast start out leading the pack for the first mile round the field and onto the road. Felt really comfortable, much better than expected from what I felt warming up. We hit the stream and I crossed the bridge first, only to be pretty quickly taken by Waldie. He continued up the hill going hard and began to get a gap already. I was struggling, and Gavin B came past quite soon after.
Managed to stick behind him and we ran the whole hill, although just a jog by the top. I tried to make a move but he fought hard and came straight past, opening a small gap almost instantly. He flew down the hill and I tried my best to hold me form and chase, but he was rapid! Soon realised I should just let him go and focus on Espie chasing behind. Never beaten him to the top of a hill before so this was good. The gap grew, even with 2 stops to open gates, and soon I was pretty comfortably racing back to the field on the roads. Strong finish, felt pretty fresh crossing the line.
Fast race, top 4 of us beat the old record and Waldie completely destroyed it, even in the pouring rain! Nice confidence booster after my poor shape at Tio.
Not sure if this actually counts as a hill race though with sub 4s pace without the climb adjustment...
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Path/Terrain warm up/down 15:21 [2] 3.11 km (4:56 / km) +6m 4:53 / km
shoes: Inov-8 X-Talon 212 (2016)
Crawl with Waldie, rain stopped.
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Tuesday May 17, 2016 #
Path/Terrain 28:53 [2] 6.55 km (4:24 / km) +28m 4:19 / km
shoes: Salomon Sense Pro
So much better than last night, even though big DOMS were present.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 57:03 [3] 11.3 km (5:03 / km) +216m 4:37 / km
shoes: Icebug Acceleritas4
Enjoyable one on AS trying to minimise the climb after a bit of scrambling up some crags with the boys before. Felt rough to start off but fine by the end, apart from a sore ankle from a small turn towards the end. Hot day, felt uncomfortable in a warm t-shirt, so took the decision to take it off and make everyone else on Holyrood uncomfortable instead.
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Monday May 16, 2016 #
Road warm up/down 4:21 [2] 0.95 km (4:34 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
Decent stuff, big doms to come though.
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Path/Terrain warm up/down 4:31 [2] 0.99 km (4:33 / km) +5m 4:26 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 22:13 [1] 1.47 km (15:10 / km) +14m 14:28 / km
shoes: Salomon Sense Pro
Followed by hermitage miles. Stomach feeling crap, legs feeling worse. Nose disapproved with my effort and began to bleed. Blergh.
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Path/Terrain 46:43 [2] 9.13 km (5:07 / km) +124m 4:47 / km
shoes: Salomon Sense Pro