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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Mar 25:

activity # timemileskm+m
  Path/Terrain9 4:48:21 33.82(8:32) 54.42(5:18) 867
  Orienteering4 4:08:45 20.26(12:17) 32.61(7:38) 709
  Road9 2:35:22 19.23(8:05) 30.94(5:01) 498
  S+C/Drills/Plyo/Flex2 2:05:00
  Track1 26:07 4.6(5:41) 7.4(3:32)
  Total19 14:03:35 77.91 125.38 2074
  [1-5]18 11:58:35

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Sunday Mar 25 #

10 AM

Path/Terrain warm up/down 10:44 [2] 2.22 km (4:50 / km) +20m 4:38 / km
shoes: VJ Bold (2018)

Orienteering race 54:50 intensity: (34:50 @4) + (20:00 @5) 8.1 km (6:46 / km) +258m 5:51 / km
shoes: VJ Bold (2018)

Tiomila Camp Race - Individual Start

Nice contrast to yesterday in that the sun was out, temperature was up a bit and the legs felt good again. Started off quite steady on two tough legs. Going in the right direction but faffing a bit in the circle, losing 30s to 2. Took the southern loop well and then approached the two trickiest controls. Somehow took a very poor line into 6 and missed it, but didn't help that it was a very sneaky crag/hole in the ground. Then faffed to 7 stopping a bit early and checking other reentrants. 2mins lost on these two in total.

Thought Mats would be on me soon so got back into a good rhythm on the western loop. Took some bad micro routechoices taking in crags and lost some time from that, quite easy both in an area like this and for 10mila. Had a tough time getting back up the hill to 12 but splits show I was running well, with a good split even after missing the control by 20m. Thought I had a good line coming back over but probably didn't commit enough given there was a big track to catch me. Snuck past Victor as he wasted some time on 14 and gained a few places with some good splits on the last few legs.

Very happy with the result and being able to keep it as clean as I did given how much time was being lost today by others. Should have been more careful in the circles and checking control exit directions, as often "straight towards the next control" wasn't optimum. Good confidence boost for next week. Physically working well too, maybe helped by a warmer day - first tshirt race of the season.

R - http://obasen.orientering.se/winsplits/online/en/d...
GPS - https://events.loggator.com/RosnesasenT
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Path/Terrain warm up/down 6:28 [2] 1.07 km (6:03 / km) +3m 5:58 / km
shoes: VJ Bold (2018)

7 PM

S+C/Drills/Plyo/Flex 1:05:00 [0]
shoes: Asics 33 FA

Floorball
Good two goals in the first two games. Moving the ball better. That's it for this year though :-(
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Saturday Mar 24 #

10 AM

Orienteering 51:46 [1] 4.97 km (10:24 / km) +144m 9:06 / km
shoes: VJ Bold (2017)

O-Tech - Line course
Legs absolutely useless after yesterday. With the addition of not much sleep, a cold and wet day, and somewhat rough terrain, this didn't go too well nor was too enjoyable. Happy to get back home, after a WD to get some pics of a cool ice waterfall.
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Path/Terrain warm up/down 11:50 [2] 1.63 km (7:15 / km) +50m 6:18 / km
shoes: VJ Bold (2017)

4 PM

Path/Terrain 40:00 [2] 8.26 km (4:51 / km) +113m 4:32 / km
shoes: Salomon Sense Marin

Easy
Sacked the second session for an easy run instead. Feeling a bit better towards the end. Still cold and wet.
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Friday Mar 23 #

Note

Great new squad website up and running as of today.

www.ontheredline.org.uk
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7 AM

Road 15:42 [2] 3.0 km (5:14 / km) +5m 5:11 / km
shoes: Salomon Sense Marin

4 PM

Road 15:25 [2] 3.19 km (4:50 / km) +90m 4:14 / km
shoes: Salomon Sense Marin

6 PM

Path/Terrain warm up/down 11:58 [2] 2.42 km (4:56 / km) +32m 4:38 / km
shoes: VJ Bold (2017)

Orienteering race 1:09:26 intensity: (49:26 @4) + (20:00 @5) 11.62 km (5:59 / km) +136m 5:39 / km
shoes: VJ Bold (2017)

Tiomila Camp - Night Mass Start

Great race against a decent field of runners. Started off in a train lead by Thomas. Found it very easy to stick with him so just focussed on keeping up with my navigation, taking a few different lines occasionally.
Should have reacted sooner when I could tell something was wrong but left it too late and lost some time to 7 on the way back. Met Andreas here so ran with him for a bit before catching a bit of chaos at 9 in the green.

Exited in a good position and should have chilled out a bit more. Found Viktor at number 1 and slightly missed 2 with him, catching site of a different reflector in the dark. But then led us both to a howler on 3 ditching 4mins with a parallel mistake. Big amount of frustration came and so put in some good splits for the rest of the second loop, although missing a few times towards the end.

Final, ungaffled loop arrived and began with Victor, before deciding to take in the path as much as possible. This went really well, getting top split on the long leg. Saw a train approaching so put in some kick to get away before they saw me. Went well until 4 where I fumbled and Herman caught me. He missed 5 though so I got a gap which I could keep until the end, with Elias and Victor following in soon after.

Very happy with that, even considering the pretty poor second loop. Energy levels feel great and confidence in O-tech is coming back. Finished 7th, but a rather large 9mins down on Thomas...

http://loggator2.worldofo.com/?idstr=logatecIngeda...
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Path/Terrain warm up/down 5:48 [1] 1.08 km (5:23 / km) +12m 5:05 / km
shoes: VJ Bold (2017)

9 PM

Path/Terrain 5:48 [3] 1.08 km (5:23 / km) +12m 5:05 / km

Thursday Mar 22 #

7 AM

Road 18:16 [2] 4.07 km (4:30 / km) +19m 4:23 / km
shoes: Salomon Sense Marin

ITW
Somehow still managed to snow last night. Stuck to the roads.
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3 PM

Road 9:51 [2] 1.85 km (5:19 / km) +82m 4:21 / km
shoes: Salomon Sense Marin

Path/Terrain long 1:29:00 [2] 15.5 km (5:45 / km) +330m 5:11 / km
shoes: VJ Bold (2018)

Terrain - Long/Easy
Decided to give Hoias a miss tonight and run with Thomas instead. Had half an hour in mind but was willing to stretch, maybe not to 90mins initially but got tempted in as I was feeling good. Rest day aborted, hopefully not too many consequences...
Nice loop anyway in some pretty unstable trods through the snow. Nice and warm cruise to begin with but temperature dropped quite rapidly towards the end, and ice began to be a problem. Made it through fine, except the calves, which were already quite tight from track. Not so pleasant today (Friday).
New shoes are very nice.
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Wednesday Mar 21 #

7 AM

Road 19:13 [2] 4.19 km (4:35 / km) +32m 4:25 / km
shoes: Salomon Sense Marin

4 PM

Road 10:00 [2] 1.83 km (5:27 / km) +80m 4:29 / km
shoes: Salomon Sense Marin

6 PM

Road warm up/down 26:40 [2] 5.3 km (5:02 / km) +5m 5:01 / km
shoes: Asics Dynaflyte

WU/Drills
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Track intervals 26:07 intensity: (5:00 @2) + (21:07 @4) 7.4 km (3:32 / km)
shoes: Asics Dynaflyte

Track Reps - 6 x 1km [200m]
Very controlled pace tonight and cruising through the recoveries quite briskly. Did most of it in lane 2 overtaking people and allowing others to cruise on the inside. Good re-intro to the track stuff. Had more planned but stomach blew up so called it a day after 6, leading the last rep comfortably.
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Road warm up/down 14:00 [2] 2.18 km (6:25 / km) +82m 5:24 / km
shoes: Asics Dynaflyte

WD
Struggling greatly.
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Tuesday Mar 20 #

7 AM

Path/Terrain 35:54 [2] 7.5 km (4:47 / km) +83m 4:32 / km
shoes: Salomon Sense Marin

Ante
Breakfast at work today. Hope to mix this up a bit more. Beautiful morning, quite icy though. Snow melting in the day and freezing overnight.
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4 PM

Road 15:38 [2] 3.09 km (5:04 / km) +93m 4:24 / km
shoes: Salomon Sense Marin

5 PM

Orienteering 1:12:43 [2] 7.92 km (9:11 / km) +171m 8:17 / km
shoes: VJ Bold (2017)

Easy

Absolutely terrible technique today, and physically quite bad too. Felt quite faint after 15mins but then picked up a bit when the terrain improved. Just one of those days, probably didn't eat enough for the amount of training the last few days, and in a rough area like this it was bound to go a bit sideways... as I seemed to do many times down slopes or over fallen branches. Good bit of bacon gained after trying to climb some ice up a crag and my handhold gave way. Caught nicely by some trees. As Thomas said after, quite glad to not have done this at night as planned.

On another note, it was a very cool area, and would be world class had it never been touched by forestry works. Time flew by with some very cool view, crags, ice sculptures, all in the light of a warm setting sun. Spring is coming, finally.
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Monday Mar 19 #

7 AM

Path/Terrain 43:02 [2] 8.43 km (5:06 / km) +75m 4:53 / km
shoes: Salomon Sense Marin

ITW
Icy spicy. Nice mysteriously still atmosphere.
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4 PM

Path/Terrain 27:49 [2] 5.24 km (5:18 / km) +137m 4:42 / km
shoes: Salomon Sense Marin

HFW
With strides, before circuits.
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S+C/Drills/Plyo/Flex 1:00:00 [0]

6 PM

Road warm up/down 10:37 [2] 2.23 km (4:45 / km) +11m 4:39 / km
shoes: Salomon Sense Marin

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