Training Log Archive: BashmanIn the 7 days ending Mar 27, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||
Monday Mar 27, 2017 #
Path/Terrain 1:13:45 [3] 15.6 km (4:44 / km) +217m 4:25 / km
shoes: Salomon Sense Pro
Purely effortless and gorgeous morning meant I went a tad longer than planned. Lap of the seat with all the bonus loops. Feet not happy about orienteering shoes last weekend though.
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Road 20:41 [3] 4.97 km (4:09 / km)
shoes: Asics 33-DFA
With Jacob at a bit of a better pace. Feeling good.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics 33-DFA
40kg OH Squat ouch.
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Road warm up/down 10:19 [2] 2.2 km (4:41 / km) +21m 4:28 / km
shoes: Asics 33-DFA
Sunday Mar 26, 2017 #
Road warm up/down 15:08 [2] 3.09 km (4:54 / km) +18m 4:45 / km
shoes: Asics Gel-Electro 33
With Dalkeith boys, another nice morning.
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Path/Terrain warm up/down 26:11 [2] 4.63 km (5:39 / km) +75m 5:14 / km
shoes: Inov-8 Oroc 280 (2016)
Got a bit carried away but equally took a while to get moving.
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Orienteering race 34:45 6.88 km (5:03 / km) +160m 4:31 / km
shoes: Inov-8 Oroc 280 (2016)
A bit unfocussed off the start and scrappy into the first few. Got going well into 5 with a good split but then lost 90s combined on 7 and 8. Schoolboy errors really - not checking the tree properly and running right past a hidden kite - so not forgivable whatsoever.
This both filled my legs with rage and focussed the head, so the rest of the course went smoothly aside from some risky lines. Really got moving in the final third with some good splits and was very relieved to get to the finish to learn I was not the only one who had problems finding controls today. Jammy win and technically worse than recent events, but physically feeling better and more like last year when I was in form today.
http://3drerun.worldofo.com/index.php?id=-409061&t...
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Path/Terrain 33:15 [2] 5.91 km (5:38 / km) +110m 5:09 / km
shoes: Inov-8 Oroc 280 (2016)
Nice big one, feeling awesome, or maybe just de-stressing.
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Saturday Mar 25, 2017 #
Road 15:19 [2] 3.14 km (4:53 / km) +17m 4:45 / km
shoes: Asics Gel-Electro 33
With Dalkeith boys and Nixon, very nice morning.
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Path/Terrain warm up/down 25:43 [2] 4.84 km (5:19 / km) +30m 5:09 / km
shoes: Icebug Acceleritas4
Nice and big, took a while to wake up the legs.
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Orienteering race 14:05 [5] 3.75 km (3:45 / km) +14m 3:41 / km
shoes: Icebug Acceleritas4
Epic area and beautiful day made this very enjoyable, missed weekends like this as much as I missed SI Air. A bit clumsy on accelerations/decelerations and general agility but helped by good flow with punching and general course direction. Average start and then strong in the second half, hopefully showing the winter training but not definitive.
One small miss running towards Jackie instead of the last control to waste 5s but by this point I was too focussed on finishing to read my map again. Happy to take a win after not doing much sprint recently, but last weeks' training and a good WU definitely helped.
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Path/Terrain warm up/down 20:11 [2] 3.87 km (5:13 / km) +37m 4:59 / km
shoes: Icebug Acceleritas4
Nice one with boys.
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Friday Mar 24, 2017 #
Orienteering 26:37 [2] 5.05 km (5:16 / km) +41m 5:04 / km
(rest day) shoes: Asics Gel-Electro 33
Thursday Mar 23, 2017 #
Road 9:24 [2] 2.13 km (4:24 / km) +15m 4:16 / km
shoes: Asics Gel-Electro 33
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics Gel-Electro 33
Easy session.
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Road 21:56 [2] 5.0 km (4:23 / km) +15m 4:19 / km
shoes: Asics Gel-Electro 33
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Path/Terrain intervals 40:48 10.25 km (3:59 / km)
shoes: Inov-8 X-Talon 212 (2016)
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Wednesday Mar 22, 2017 #
Path/Terrain long 1:34:45 17.85 km (5:18 / km) +644m 4:30 / km
shoes: Inov-8 Mudclaw 300 (2016)
Out early doors to get it out the way. More mentally hard than anything else although legs seemed pretty useless on the climbs today. Bashed the knee open again and struggled up the main climbs, but eventually cruised home at a good pace ready for porridge.
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Tuesday Mar 21, 2017 #
Road 29:00 [2] 6.11 km (4:45 / km) +80m 4:27 / km
shoes: Asics Gel-Electro 33
Snow, didn't see that one coming. Bumped into the real Seb Coe and jogged to drills.
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S+C/Drills/Plyo/Flex 30:00
shoes: Asics Gel-Electro 33
Road 18:01 [2] 3.67 km (4:55 / km) +50m 4:36 / km
shoes: Asics Gel-Electro 33
To Cameron Toll to get a perfect breakfast - muesli and yogurt, then up to KB looking like I'd nicked the scran and made a run for it.
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Road tempo 25:52 6.64 km (3:54 / km) +63m 3:43 / km
shoes: Salomon Sense Pro
Tamer session this week which was lucky as the legs had nothing after a long day at Kings'. Did a lap to warm up, quite literally as it was freezing, and then a 16:40 old course round KB. Just behind Jonny (who was cruising) at a steady pace with a slowly deteriorating stomach. Then a 13:20 tempo round the ring road which was tough into the wind and a noticeable climb, but no excuses really and was simply too tired and snotty to give it anything more this evening. Just glad to get it done, and sprint technique seems to still be there.
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Orienteering tempo 16:40 [4] 4.0 km (4:10 / km) +20m 4:04 / km
shoes: Salomon Sense Pro