Training Log Archive: BashmanIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
Road 51:29 [2] 11.4 km (4:31 / km) +39m 4:26 / km
shoes: Asics Gel-Electro 33
The annual Xmas weekend hangover day, except I actually got a run done this time. Very much a grind but legs feeling quite good!
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Saturday Jan 14, 2017 #
Road intervals 50:17 12.67 km (3:58 / km) +106m 3:49 / km
shoes: Asics 33-DFA
Project 'see how much training my legs can take' continues. Cruised through Abernethy forest a bit hungover and hungry, but mostly okay. Roads very slippery making any speed near impossible.
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Orienteering 16:14 [2] 2.36 km (6:53 / km) +14m 6:42 / km
shoes: Inov-8 Oroc 280 (2016)
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Orienteering 28:16 [2] 4.06 km (6:58 / km) +25m 6:45 / km
shoes: Inov-8 Oroc 280 (2016)
See trace - with Dan at a comfortable pace. Snow very deep in places today.
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Orienteering 24:14 [2] 3.23 km (7:30 / km) +63m 6:50 / km
shoes: Inov-8 Oroc 280 (2016)
Picking up the relay controls in the open, heavy going but tracks helped. Got lazy and very lost at one point.
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Path/Terrain warm up/down 9:10 [2] 1.8 km (5:06 / km)
shoes: Inov-8 Oroc 280 (2016)
Path/Terrain 1:05:32 7.14 km (9:11 / km) +630m 6:22 / km
shoes: Inov-8 Oroc 280 (2016)
Crazy, stupid, careless, but epic. Been an awesome week.
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Friday Jan 13, 2017 #
Path/Terrain warm up/down 9:06 [2] 1.42 km (6:23 / km) +85m 4:55 / km
shoes: Icebug Zeal OLX
Orienteering long 1:15:46 9.03 km (8:23 / km) +279m 7:16 / km
shoes: Icebug Zeal OLX
Hefty amount of snow. Went backwards to be alone and without any footprints to follow. Awesome.
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Path/Terrain warm up/down 8:29 [2] 1.75 km (4:50 / km) +21m 4:34 / km
shoes: Icebug Zeal OLX
Orienteering 42:06 [2] 5.32 km (7:55 / km) +136m 7:01 / km
shoes: Icebug Zeal OLX
Routechoice testing with Tam. Easy pace, snow was deep, legs dead.
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Orienteering race 15:59 [4] 2.54 km (6:17 / km) +18m 6:04 / km
shoes: Icebug Zeal OLX
Little bit of fun vs Dan and Tam. Virtual three way tie. Woke the legs up a bit.
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Thursday Jan 12, 2017 #
Path/Terrain warm up/down 15:00 [2] 2.99 km (5:01 / km) +40m 4:42 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering race 39:40 7.76 km (5:07 / km) +168m 4:37 / km
shoes: Inov-8 X-Talon 212 (2016)
A bit lazy with the nav and falling behind at the start, but then took the front of one pack with Dan and began to flow well. Through the first loop ahead since he had an extra that I had on the second loop, and then began to grind out some pace and catch people who had the shorter gaffle first. Had a good gap going into the last loop but was tiring so just cruised round making sure I was 'punching' the right features (no kites). Nice snowy and cold terrain, probably made the things faster really... Happy with how the navigation has held up since last season. Compass could do with a bit of work though.
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Path/Terrain warm up/down 14:14 [2] 2.86 km (4:59 / km) +15m 4:51 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering 45:26 [2] 6.45 km (7:03 / km) +80m 6:38 / km
shoes: Inov-8 X-Talon 212 (2016)
Easy with Tam, on my last joules of energy by the end. Going was really tough and navigation was fairly easy due to tracks in the snow. Good terrain miles anyway.
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Path/Terrain warm up/down 6:10 [2] 1.0 km (6:08 / km) +6m 5:58 / km
shoes: Inov-8 X-Talon 212 (2016)
Wednesday Jan 11, 2017 #
Path/Terrain 1:46:21 [3] 20.87 km (5:06 / km) +549m 4:30 / km
shoes: Salomon Sense Pro
With the boys through some stunning Rothiemurchus and Meall a'Bhuachaille snowscapes.
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Tuesday Jan 10, 2017 #
Path/Terrain warm up/down 8:57 [2] 2.0 km (4:29 / km)
shoes: Asics 33-DFA
Road tempo 1:11:48 18.98 km (3:47 / km) +173m 3:37 / km
shoes: Asics 33-DFA
Starting to split up the progression runs and gradually [hopefully] bringing up the pace a bit. Really didn't have fun on the first one, with a gradual climb and fairly horrid wind in the face. To make matters worse the road finished at 6km, which was then followed by a sideways bail into a deep puddle, then a steep climb, locked gate and river crossing. However, after 1km recovery the legs felt reborn on the next rep, regardless of gradual descent and no more wind. Pushed hard up some steep climbs to max out the HR and was very happy with the final km being down a steep hill to really get the legs really turning. Only downside that there was now a 4km grind back to the bus, but didn't feel too bad. Good session.
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Path/Terrain warm up/down 5:48 [2] 1.2 km (4:50 / km) +1m 4:49 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering 25:42 [2] 3.29 km (7:49 / km) +58m 7:11 / km
shoes: Inov-8 Oroc 280 (2016)
Both legs and navigation must better than expected, really focussed and picked off all the simplified shapes really well. Course was 3.2km.
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Orienteering 28:25 [2] 3.48 km (8:09 / km) +75m 7:22 / km
shoes: Inov-8 Oroc 280 (2016)
Legs and mind getting tired so slightly more scrappy. Also getting dark towards the end so constantly tripping and misreading the map. Still fairly solid though.
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Path/Terrain warm up/down 5:29 [2] 1.11 km (4:56 / km)
shoes: Inov-8 Oroc 280 (2016)
Monday Jan 9, 2017 #
Path/Terrain warm up/down 6:11 [2] 1.0 km (6:12 / km) +104m 4:05 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering 43:12 [3] 6.53 km (6:37 / km) +171m 5:51 / km
shoes: Inov-8 X-Talon 212 (2016)
Quite scrappy to start off with and a bit lazy with the compass in the windows. Completely veered off line on one of the last ones. Too distracted by lines of runnability.
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Path/Terrain warm up/down 3:17 [2] 0.84 km (3:55 / km)
shoes: Inov-8 X-Talon 212 (2016)
Road warm up/down 7:48 [2] 1.29 km (6:03 / km) +58m 4:56 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering tempo 17:59 [4] 3.1 km (5:48 / km) +67m 5:14 / km
shoes: Inov-8 X-Talon 212 (2016)
Really solid orienteering for the first two thirds, then caught the pack and cruised into the finish.
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Orienteering 17:05 [2] 2.19 km (7:47 / km) +113m 6:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Getting a bit dark and also a bit lazy with the navigation. Good enough.
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