Training Log Archive: BashmanIn the 7 days ending Oct 1, 2017:
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Sunday Oct 1, 2017 #
Path/Terrain long 2:50:04 16.71 km (10:11 / km) +1531m 6:59 / km
shoes: Salomon Sense Pro 2
With Oleg before heading back to the airport around lunchtime. Began at the famous canyon in dark and wet, misty weather. Headed up the valley and things slowly but surely got brighter. Legs were responding well and was genuinely enjoying such a big climb. Flattened off around 1800m and the path got a bit more technical. Soon enough we had some ladders, chains and cables to wrestle with before breaking through the cloud. What awaited was the best view I think I've ever seen; brocken spectre onto the cloud inversion, with white snow peaks above and glacier below. Blue skies and intense sunshine, and even some warmth.
Stood here a while taking pictures and admiring the views before heading back down into the mist. By the time we got down though the mist had cleared and a warm sunny day replaced the rather grim morning. Great ending to the trip, blister held up without hurting too much. Legs nearly fresh the whole way round.
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Saturday Sep 30, 2017 #
Road 14:01 [2] 2.51 km (5:36 / km) +46m 5:08 / km
shoes: Salomon Sense Pro 2
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Road warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: VJ Bold (2017)
Orienteering race 40:20 [5] 6.4 km (6:18 / km) +280m 5:10 / km
shoes: VJ Bold (2017)
Despite attempting to pick up the woman's control descriptions and tying my laces in -2, I was quite focused heading into the race. Good flow through the first loop but muffed up 4 a little bit planning the long leg to 5. It was more straightforward than I was expecting though, so gave it a bit of effort up the hill thinking there couldn't be too much climb left after this leg.
There was. Hit the wall a little bit climbing out of 7 (a bit hesitant and lost time so panicking) and even more so heading up to 9. Began to catch my 2min italian here and also caught a czech runner. We battled a little bit through the map flip but I went ahead and took a good route straight to 14 while most went round. Screwed up 15 though by dropping too much (-30s), this was my one real mistake. Legs began to tire and we still had climb to do. Orienteered slowly but surely before an awesome final descent into the town, bruising my heels on the steep tarmac, and entering the arena in the main town square to a large crowd.
Once again a case of not being physically fit enough; Olli was definitely one to notice this as well. Control flow could have been smoother at times, and my all too often ground-to-map navigation work is elementary compared to the far superior planning ahead method. Much to do, but a great way to end the season.
R - http://obasen.orientering.se/winsplits/online/en/d...
M - http://www.tulospalvelu.fi/gps/20170930_WCF-M_M/
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Road warm up/down 6:50 [2] 1.21 km (5:39 / km) +36m 4:55 / km
shoes: Asics Dynaflyte
Friday Sep 29, 2017 #
Road 14:16 [2] 2.58 km (5:31 / km) +53m 5:01 / km
shoes: Asics Dynaflyte
S+C/Drills/Plyo/Flex 5:00 [0]
Path/Terrain 17:00 [2] 2.7 km (6:18 / km) +30m 5:58 / km
shoes: VJ Bold (2017)
Orienteering race 1:44:53 [4] 14.5 km (7:14 / km) +850m 5:36 / km
shoes: VJ Bold (2017)
Very chilled going into this, barely remembered I was racing waking up this morning (Ralph's a knob), so was able to thoroughly enjoy it. Conclusion in the end was that I'm missing the key senior gear needed to perform at a race like today, but still have many years to develop this. Otherwise just endured some crazy elevation gain for an orienteering race, gorgeous alpine Swiss terrain, and rather overwhelming views of the surrounding landscapes.
Taking some positives of good, fine navigation in control circles where the best were binning time - even with a lack of orienteering recently and a 1:20-looking 1:15 map - and some negatives in that my routechoice assessment needs work in an area like this. Although had a good second long leg, the first plus some more minor routechoices were somewhat shambles.
Splits do suggest however that the middle-esque legs were my strong ones today, guess we'll see tomorrow.
Splits - http://obasen.orientering.se/winsplits/online/en/d...
Map - https://www.tulospalvelu.fi/gps/20170929_WCF-L_M/
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Thursday Sep 28, 2017 #
Orienteering 20:51 [2] 4.05 km (5:09 / km) +124m 4:28 / km
shoes: Salomon Sense Pro 2
Round the sprint model, closest place to the hostel we're allowed to run. Very neat and tidy town, feels like a computer game. Incredible views of the towering mountains above. Legs feeling nice.
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S+C/Drills/Plyo/Flex 10:00 [0]
Orienteering 44:51 [2] 5.74 km (7:49 / km) +253m 6:24 / km
shoes: VJ Bold (2017)
"What the terrain won't be like tomorrow". Feeling quite dead.
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Wednesday Sep 27, 2017 #
Road 45:22 [2] 9.9 km (4:35 / km) +50m 4:28 / km
shoes: Salomon Sense Pro 2
With Oleg, Jonny and GG in some Interlaken afternoon sun.
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S+C/Drills/Plyo/Flex 20:00 [0]
Tuesday Sep 26, 2017 #
Path/Terrain 21:11 [2] 4.67 km (4:32 / km) +27m 4:25 / km
shoes: Salomon Sense Pro 2
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Path/Terrain intervals 28:59 7.45 km (3:54 / km) +49m 3:46 / km
shoes: Salomon Amphib
Not much to give, sliding all over the place.
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Monday Sep 25, 2017 #
Path/Terrain 32:22 [2] 6.88 km (4:42 / km) +28m 4:37 / km
shoes: Salomon Sense Pro 2
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S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 32:38 [2] 5.71 km (5:43 / km) +32m 5:34 / km
shoes: Salomon Sense Pro 2
With Fiina round the meadows, plus some drills. Legs responding well to some mobility.
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S+C/Drills/Plyo/Flex 16:25 [1] 1.15 km (14:13 / km)
shoes: Salomon Sense Pro 2
Path/Terrain warm up/down 6:08 [2] 1.25 km (4:56 / km) +16m 4:38 / km
shoes: Salomon Sense Pro 2