Training Log Archive: BashmanIn the 7 days ending Jun 18, 2017:
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Sunday Jun 18, 2017 #
Path/Terrain warm up/down 14:02 [2] 2.67 km (5:16 / km) +2m 5:14 / km
shoes: VJ Bold (2017)
Orienteering race 51:03 9.48 km (5:23 / km) +217m 4:50 / km
shoes: VJ Bold (2017)
Path/Terrain 24:55 [2] 4.6 km (5:25 / km) +52m 5:08 / km
shoes: Salomon Sense Pro 2
With Fiina on some XC ski trails. Legs nae too bad, nice evening and forest.
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Saturday Jun 17, 2017 #
Path/Terrain 37:21 [2] 6.58 km (5:40 / km) +127m 5:11 / km
shoes: Salomon Sense Pro 2
With Fiina to the training map and up and down the hill. Really nice, and scorchio outside, so headed for a swim after.
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Road 15:01 [2] 2.78 km (5:25 / km) +36m 5:05 / km
shoes: Salomon Sense Pro 2
Jog back after a bit of walking.
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Friday Jun 16, 2017 #
Path/Terrain 20:01 [2] 4.2 km (4:46 / km) +18m 4:40 / km
shoes: Salomon Sense Pro 2
With Endijs along the coast to the north again, feeling great. Toe still a bit sore.
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Orienteering 47:22 [2] 6.01 km (7:53 / km) +129m 7:07 / km
shoes: Icebug Zeal OLX
Quite good and legs just about there. A few mistakes which was worrying though.
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Path/Terrain 18:09 [3] 4.53 km (4:01 / km) +7m 3:59 / km
shoes: Salomon Sense Pro 2
Legs bursting with energy now, good. Strides on the track and swim at the end.
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Thursday Jun 15, 2017 #
Path/Terrain 20:00 [2] 4.06 km (4:55 / km) +70m 4:32 / km
shoes: Salomon Sense Pro 2
Shorter one today, again with Endijs. Brutal lap of the xc ski course. Lungs took about 3mins to wake up, legs never really did...
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Path/Terrain warm up/down 6:01 [2] 1.18 km (5:07 / km) +3m 5:03 / km
shoes: Salomon Sense Pro 2
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Orienteering intervals 37:13 4.97 km (7:29 / km) +84m 6:54 / km
shoes: Inov-8 Oroc 280 (2016)
Three intervals of some 'relevant' stuff near Eno. Not convinced, forest was really harsh on the first two, although quite nice in the third. Getting really frustrated with tired legs now, probably time to rest properly. Orienteering quite lazily but happy with the third interval. Also very hot out which is great but didn't help my speed.
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Orienteering 23:21 3.7 km (6:19 / km) +93m 5:36 / km
shoes: Inov-8 Oroc 280 (2016)
Tried out a crucial RC against Esa at a steady pace with interesting results. Then did one more leg at race intensity and nailed it, although quite flukey. Then jogged back, tired; that's it for today.
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Wednesday Jun 14, 2017 #
Path/Terrain 30:21 [2] 6.39 km (4:45 / km) +35m 4:38 / km
shoes: Salomon Sense Pro 2
With Endijs along the lake the other way today. Nice trails and enjoyed it until I kicked a rock and mashed my big toe nail. Painful run back followed by some light surgery on myself.
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Road warm up/down 11:42 4.39 km (2:40 / km) +19m 2:37 / km
shoes: Salomon Sense Pro 2
Drills and maintenance. Toe sore. Legs not moving very easily. But nice weather!
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S+C/Drills/Plyo/Flex 20:45 2.08 km (9:59 / km)
shoes: Salomon Sense Pro 2
Orienteering 48:51 [2] 5.76 km (8:29 / km) +150m 7:30 / km
shoes: Inov-8 Oroc 280 (2016)
Really slow out there, and feel like I'm really not learning anything at this pace, junk orienteering miles. Constantly watching the very rough terrain underfoot to not kick anything again, still managed to a few times. Managed to get some better speed and orienteering done in a rare clean patch of forest though, so not all bad I guess.
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Tuesday Jun 13, 2017 #
Path/Terrain 30:26 [2] 6.55 km (4:39 / km) +23m 4:34 / km
shoes: Salomon Sense Pro 2
With Endijs, woke up quite quickly and feeling quite good by the end. Unexpected but nice. Damp morning but nice temperature for running. Calf raises after, first time in 5 days, probably stopped an achilles inflammation just in time!
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Path/Terrain tempo 36:14 8.53 km (4:15 / km) +60m 4:06 / km
shoes: Icebug Acceleritas4
Quite an interesting variation of a regular set, plus running with Endijs for company. Path was rougher and sandier than expected but felt very comfortable the whole way, talking to Endijs quite frequently. Terrain was done at essentially a forest sprint intensity, and final tarmac one was pretty much all in after a comfortable first two km (hill and wind came in the final km). Happy with that, and relieved that the legs are feeling much better today. Chilly outside with a bit of wind but just about got away with vest and shorts.
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Road tempo 25:00 6.0 km (4:10 / km) +70m 3:56 / km
shoes: Icebug Acceleritas4
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Orienteering 35:09 [2] 4.8 km (7:19 / km) +90m 6:42 / km
shoes: Inov-8 X-Talon 212 (2016)
Slow stuff, but orienteering better than yesterday. Still feeling lazy in the terrain, less than surprising though.
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Monday Jun 12, 2017 #
Path/Terrain 52:10 [2] 10.71 km (4:52 / km) +80m 4:42 / km
shoes: Salomon Sense Pro 2
Back in Kontioranta now for Jukola. Easy outing with the Latvian boys just as it began to rain. Took a while to wake up but legs not too bad. Five strides on the track at the end.
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Orienteering 30:51 [2] 3.89 km (7:56 / km) +42m 7:32 / km
shoes: Icebug Zeal OLX
Maybe should have left it at one session today. Utterly destroyed legs and brain, no energy to orienteer whatsoever. Grim weather and terrain made things even worse.
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