Training Log Archive: BashmanIn the 7 days ending Jun 19, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jun 19, 2016 #
Path/Terrain warm up/down 13:42 [2] 2.5 km (5:29 / km) +3m 5:27 / km
shoes: Icebug Acceleritas4
Not sure how necessary it was. Some drills too.
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Orienteering race 1:47:09 [4] 18.31 km (5:51 / km) +300m 5:24 / km
shoes: Icebug Acceleritas4
Mixed performance, and a really valuable experience.
Full report - http://alexchepelin.blogspot.co.uk/2016/06/jukola-...
Team - http://results.jukola.com/tulokset/en/j2016_ju/ju/...
Splits - http://results.jukola.com/tulokset/en/j2016_ju/kil...
Map - http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 6:45 [1] 1.1 km (6:09 / km) +1m 6:07 / km
shoes: Icebug Acceleritas4
Crawl with GG
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Saturday Jun 18, 2016 #
Orienteering 48:10 6.95 km (6:56 / km) +44m 6:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Friday Jun 17, 2016 #
Orienteering 6:49 0.92 km (7:25 / km) +19m 6:43 / km
ahr:130 max:150
Orienteering 33:59 4.59 km (7:24 / km) +69m 6:53 / km
ahr:147 max:162
Thursday Jun 16, 2016 #
Road 36:32 6.22 km (5:53 / km) +38m 5:42 / km
ahr:145 max:169 shoes: Asics 33-DFA
Path/Terrain warm up/down 15:58 [2] 2.84 km (5:37 / km) +16m 5:28 / km
shoes: Icebug Acceleritas4
Orienteering race 39:39 [4] 6.7 km (5:55 / km) +110m 5:28 / km
shoes: Icebug Acceleritas4
but at least it was down to punching too quickly and not a wrong control. Lesson learnt, better now than Saturday, will tape backup card and properly punch each control at Jukola.
Otherwise orienteering was mixed. Flowing well and hit a few controls really cleanly but allowed myself to be distracted a few times which caused time losses totalling about 3mins. Likely to be more tricky than Saturday so that's a plus. Physically okay but would not have managed to keep the race intensity for much longer.
So a few easy days now before Saturday morning, last leg for TuMe 2. I've been told to enjoy it, so that's my aim. Happy to run in the day and in some beautiful Finnish terrain again.
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Path/Terrain warm up/down 5:01 [2] 1.0 km (5:01 / km) +6m 4:52 / km
shoes: Icebug Acceleritas4
Wednesday Jun 15, 2016 #
Path/Terrain 30:00 6.84 km (4:23 / km) +60m 4:12 / km
shoes: Asics 33-DFA
Nice steady run on a classic Scandi forest loop with short steep climbs and plenty of beaut forest. Felt good so put in 6 x 1 [2] in the middle, just carefully increasing to a race intensity and back down. Nice and hot out, plenty of pollen about too I think.
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Orienteering 37:29 5.4 km (6:57 / km) +80m 6:28 / km
ahr:152 max:168
Tuesday Jun 14, 2016 #
Path/Terrain 22:56 [2] 4.57 km (5:01 / km) +125m 4:25 / km
(rest day) shoes: Salomon Sense Pro
Before heading out to Finland, nice and calm on the crags - until I ran down The Wang like a tornado and upset the whole morning's peacefulness.
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S+C/Drills/Plyo/Flex 8:00 [0]
Monday Jun 13, 2016 #
Path/Terrain warm up/down 8:39 [2] 1.86 km (4:39 / km) +2m 4:38 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 12:36 [1] 1.22 km (10:19 / km) +12m 9:50 / km
shoes: Salomon Sense Pro
Bumped into Charlotte on the WU so did a short monday mobility sesh. 5 and a half Ms today, the small m represents a small amount of mist.
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Path/Terrain 38:28 [2] 8.15 km (4:43 / km) +65m 4:32 / km
shoes: Salomon Sense Pro
Road warm up/down 3:57 [2] 0.94 km (4:12 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Rough session. Hardly put anything on the squat bar but slapped on an extra core circuit at the end just to thoroughly destroy any bit of strength I had. Sauna after, been missing it.
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