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Training Log Archive: Bashman

In the 7 days ending Aug 13:

activity # timemileskm+m
  Cycling3 7:20:02
  S+C/Drills/Plyo/Flex12 4:00:00
  Orienteering3 2:53:54 13.64(12:45) 21.95(7:55) 662
  Path/Terrain3 2:22:54 17.49(8:10) 28.15(5:05) 488
  Road4 2:03:33 18.68(6:37) 30.06(4:07) 260
  Total20 18:40:23 49.8 80.15 1410
  [1-5]12 14:40:23

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MoTuWeThFrSaSu

Sunday Aug 13 #

8 AM

Path/Terrain 1:20:37 [2] 15.47 km (5:13 / km) +276m 4:47 / km
shoes: Asics Gel-Electro 33

Ante
Had a short one planned but just decided to get it out the way in the glorious weather, wasn't hungry anyway. Legs destroyed from yesterday's shock to the system and just weren't moving. Hip was really locking towards the end so stopped to stretch while eating some berries too. Loosened off a bit more mushroom hunting in the afternoon with parents.
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S+C/Drills/Plyo/Flex 20:00 [0]

5 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Saturday Aug 12 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

2 PM

Path/Terrain warm up/down 14:54 [2] 2.55 km (5:50 / km) +20m 5:37 / km
shoes: Asics Gel-Electro 33

Road race 57:23 intensity: (20:00 @4) + (37:23 @5) 16.41 km (3:30 / km) +140m 3:21 / km
shoes: Asics Gel-Electro 33

Road warm up/down 5:51 [1] 1.02 km (5:45 / km) +12m 5:26 / km
shoes: Asics Gel-Electro 33

6 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Friday Aug 11 #

7 AM

Road 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
shoes: Asics Gel-Electro 33

Ante
Wet.
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S+C/Drills/Plyo/Flex 20:00 [0]

4 PM

Path/Terrain 47:23 [2] 10.13 km (4:41 / km) +192m 4:16 / km
shoes: Asics Gel-Electro 33

Easy
Legs feeling the cycling yesterday, more than expected. Warm in the sunshine so powered up eventually and knocked out some accelerations on the way home. Ate a bit too recently to feel very comfortable though.
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S+C/Drills/Plyo/Flex 20:00 [0]

Thursday Aug 10 #

8 AM

S+C/Drills/Plyo/Flex 20:00 [0]

1 PM

Cycling 2:56:29 [2]

Long
Out along the B roads north of North Deeside, took a wrong turn away from Torphins though and did an extra section. Bumped into Big Jon, cycled with him for a bit and took a nice countryside route back to the Dee. Stopped in Aboyne for a snack and then over the ridge to Glen Dye to pick some berries. Dying on any climbs today but really pleasant ride in the sunny weather and with less wind than usual.

72.3km, +850m
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6 PM

Cycling 1:00:40 [2]

Long ctd.
Two hours later rolled back home at some good pace. Watch died but timed the excess and think I kept above 30kph. Alright for someone awful at cycling and [for you Forest Demon] for someone without any cleats.

31km, +60m.
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Wednesday Aug 9 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

9 AM

Orienteering 48:26 [2] 5.65 km (8:34 / km) +164m 7:29 / km
shoes: Inov-8 Oroc 280 (2016)

Control Collecting
Two laps at Glen Dye. Really nice weather and many bilberries about.
.
12 PM

Orienteering 1:08:42 [2] 8.49 km (8:05 / km) +221m 7:09 / km
shoes: Inov-8 Oroc 280 (2016)

Control Collecting
The big one, single loop of Balnagowan with 20 controls by the end, more of a weights session. Circled by a buzzard for a good 10mins which sped things up quite effectively.
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7 PM

Road intervals 17:35 intensity: (14:35 @2) + (3:00 @5) 3.32 km (5:18 / km) +28m 5:05 / km
shoes: Asics Gel-Electro 33

Hill Sprints
Felt a bit lazy so picked up the cadence on a nearby hill.
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S+C/Drills/Plyo/Flex 20:00 [0]

Tuesday Aug 8 #

9 AM

S+C/Drills/Plyo/Flex 20:00 [0]

10 AM

Road 22:44 [2] 5.32 km (4:17 / km) +20m 4:12 / km
shoes: Asics Gel-Electro 33

Ante
Running faster, but still lopsided.
.
4 PM

Orienteering 26:51 [2] 3.72 km (7:13 / km) +136m 6:06 / km
shoes: Inov-8 Oroc 280 (2016)

Control Collecting
At Bogendreip, tough in the marsh.
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Orienteering 29:55 [2] 4.08 km (7:20 / km) +141m 6:15 / km
shoes: Inov-8 Oroc 280 (2016)

Control Collecting
Other end, two kites missing...
.
5 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Monday Aug 7 #

8 AM

S+C/Drills/Plyo/Flex 20:00 [0]

2 PM

Cycling long 3:22:53 intensity: (2:22:53 @2) + (45:00 @3) + (15:00 @4)

Long Easy
Had this route planned for a while now, not too exciting so more of a mental battle/completion task. Got a bit cold when the sun wasn't out and didn't take a jacket stupidly but perked up when the way back had some tailwind and glorious sunshine. Stopped for a snack in Carnwath which was very much needed and felt better towards the end.

87.8km, 810m
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