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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Apr 1:

activity # timemileskm+m
  Path/Terrain7 5:12:30 38.4(8:08) 61.8(5:03) 528
  Orienteering3 2:31:03 19.07(7:55) 30.69(4:55) 644
  Road5 2:08:28 18.37(7:00) 29.57(4:21) 156
  Total12 9:52:01 75.85(7:48) 122.06(4:51) 1329

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Sunday Apr 1 #

8 AM

Road 19:34 [2] 4.11 km (4:46 / km) +41m 4:32 / km
shoes: Asics Dynaflyte

Ante
With TimTam to Behrmingem centre. Pleasantly surprised.
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1 PM

Path/Terrain 18:43 [2] 2.85 km (6:35 / km) +49m 6:03 / km
shoes: VJ Bold (2017)

Orienteering 1:42:31 [4] 20.11 km (5:06 / km) +461m 4:34 / km
shoes: VJ Bold (2017)

JK Long - M21E - 3rd

Very excited to run my first JK senior long beforehand, but really had to focus on starting a bit more relaxed than all the races I've been doing recently. Think I just about managed this, but couldn't help but feel quite unstable in the very rough terrain. Kept slipping and tripping over as soon as I left the path to 3 and so began to buckle down for a long race ahead...

Soon eased into it though and cruised round the first few interesting controls using as much path as possible. Big hesitation at 9 when I couldn't see the control and began to panic picturing Spongey pouncing on me inevitably soon. Head back into gear soon and headed up on the north lap to the cool hill at the top. Happy with my executions here but made a few slight wobbles losing more and more seconds.

Took a gel at potentially the worst possible moment fighting down to 17 and tore the packet in half, making me very sticky for the rest of the race. Soon perked up when I saw Jonny leaving 18 but then perked down(?) again when we fell into the trap of choosing a questionably existent path through the green to 20 which ceased to exist leaving us to battle through brambles for an extra 90s. Eventually emerged on the other side with half the forest having replaced half my blood supply and took the lead to the map exchange, with a minor splitting up on two identical RCs. Glimpsed an oncoming Spongey just before the control.

Exchanged the lead a bit with Jonny on the next few controls and was very happy to have him there to keep the intensity up. Began to plan the long leg and just as we were about to head off, Spongey finally got us. I exited north and noticed the other two had turned around. Committed to my decision though and glad I did. Took another gel on this nice 10min path run, pocketing the map and relaxing for a bit, battled off a stitch for a few minutes, and then rejoined the two guys almost precisely where I left them. Perfect.

Stuck in behind Spongey as best as I could but he seemed to be pulling away. He fumbled just before spec and so I took a casual lead before letting him through again soon after. Noticed a few cheeky micro routechoices to keep myself in with or ahead of him on the final few controls. Also noticed him (and the others (Ben M was here now too)) were all quite dead so power walked the hills quite happily. Small error on 37 getting stuck in the green but then had enough energy to drop the other two and make 5s on Spongey by the finish.

Epic experience and very happy/surprised to grab Bronze in the day and overall. Have Jonny and Spongey to thank for that for sure. Some room for improvement with stamina for sure and not sure how I would have coped with anything more technical.

S - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.jk.routegadget.co.uk/rg2/#74&course=1
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Path/Terrain 6:34 [2] 0.93 km (7:02 / km)
shoes: VJ Bold (2017)

Path/Terrain 6:34 [3] 0.93 km (7:02 / km)

Saturday Mar 31 #

7 AM

Road 22:13 [2] 4.74 km (4:41 / km) +34m 4:31 / km
shoes: Asics Dynaflyte

Ante
Out with the guys to Peaky Blinders territory.
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12 PM

Path/Terrain warm up/down 18:59 [2] 2.88 km (6:36 / km) +13m 6:27 / km
shoes: VJ Bold (2017)

Orienteering race 34:40 intensity: (24:40 @4) + (10:00 @5) 6.55 km (5:18 / km) +164m 4:42 / km
shoes: VJ Bold (2017)

JK Middle - M21E - 4th - +56s

A bit of a strange experience. Body didn't seem to register that I was racing and breathing rate as well as my general sense of urgency seemed minimal. I was still travelling well though apparently, and could have done some real damage had I been a bit cleaner in a few circles. Very happy with the performance though, still a few steps to go physically but really clean, fast orienteering in what was a fairly demanding middle race with 31 controls.

S - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.jk.routegadget.co.uk/rg2/#72&course=1
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Path/Terrain 18:40 [2] 2.75 km (6:48 / km) +4m 6:45 / km
shoes: VJ Bold (2017)

Friday Mar 30 #

9 AM

Path/Terrain 25:48 [2] 5.24 km (4:55 / km) +58m 4:40 / km
shoes: Salomon Sense Marin

Ante
With Mikey, Tim, and Tam round some lovely roads of Preston.
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2 PM

Path/Terrain 22:25 [2] 3.9 km (5:45 / km) +3m 5:43 / km
shoes: Icebug Acceleritas4

Orienteering race 13:52 [5] 4.04 km (3:26 / km) +20m 3:21 / km
shoes: Icebug Acceleritas4

JK Sprint - M21E - 7th, + 1:03

Legs feeling good going into this and nerves down at minimum. Was prepared for something a bit trickier, but wasn't too complacent at the simple course it ended up being. I honestly think most of my time was lost from slow directional changes into control and round corners, and perhaps one or two small RC mistakes. One instance of faffing at 16 too when the map didn't make sense. Top speed was good I think, just not agile enough these days. No surprises.

S - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.jk.routegadget.co.uk/rg2/#71&course=1
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Path/Terrain 14:44 [2] 3.09 km (4:46 / km) +4m 4:45 / km
shoes: Icebug Acceleritas4

Thursday Mar 29 #

7 AM

Path/Terrain 53:47 [2] 11.74 km (4:35 / km) +61m 4:28 / km
shoes: Salomon Amphib

Easy
As expected, a bit more lethargic today but picking up towards the end with some strides. With Pablo plus Dalkeith for the a lap. Awesome morning outside. Feel like I forgot to properly taper/prepare for this weekend but the relaxed mentality can only be an advantage I think.
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Wednesday Mar 28 #

7 AM

Road 19:42 [2] 4.5 km (4:23 / km) +10m 4:20 / km
shoes: Salomon Sense Marin

WU
Easy three quarters asleep. Wouldn't have remembered had it not been for the gpx file.
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2 PM

Path/Terrain 1:01:52 [2] 13.36 km (4:38 / km) +178m 4:20 / km
shoes: Salomon Amphib

Easy
Nice with Dalkeith and Pu. Good catch up and only a little bit of hail. Legs feeling great after incomplete session yesterday.
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Tuesday Mar 27 #

8 AM

Road 28:28 [2] 6.3 km (4:31 / km) +64m 4:18 / km
shoes: Salomon Sense Marin

Ante
Really grim outside, heavy rain and quite chilly. Barely awake so feels like I dreamt it now.
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1 PM

Road tempo 38:31 intensity: (18:31 @2) + (20:00 @4) 9.92 km (3:53 / km) +7m 3:52 / km
shoes: Asics Dynaflyte

Tempos - 2x10mins
Little bit breezy on the beach today. A somewhat failed session but good resistance training at least...
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Monday Mar 26 #

6 PM

Path/Terrain 1:04:24 [2] 14.13 km (4:34 / km) +159m 4:19 / km
shoes: Salomon Sense Marin

Easy
Back in the home town. Nice to be in shorts and tshirt after a while, and to feel spring in the air. Along the river, round the reservoir, up through Foggieton, back home with some strides. Legs feeling great despite a long travel this morning and the race/floorball yesterday, still young. :-)
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