Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Apr 15:

activity # timemileskm+m
  Path/Terrain7 4:02:46 29.61(8:12) 47.65(5:06) 624
  Orienteering6 3:14:35 19.82(9:49) 31.9(6:06) 554
  Road8 2:11:59 16.82(7:51) 27.07(4:53) 269
  Track1 23:58 4.35(5:31) 7.0(3:25)
  Total15 9:53:18 70.6(8:24) 113.63(5:13) 1447

«»
2:26
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 15 #

8 AM

Path/Terrain warm up/down 12:40 [2] 2.09 km (6:03 / km) +7m 5:57 / km
shoes: VJ Bold (2018)

Orienteering tempo 45:20 [4] 6.71 km (6:46 / km) +161m 6:02 / km
shoes: VJ Bold (2018)

Norwegian Spring pre-run - D21E
Thought I would be refreshed after yesterday's easy day but I was still shattered. Quite lazy moving through the terrain and felt like I was constantly fighting, in fact you can imagine me battling with the trees. Now imagine the trees winning. Trees are pretty inanimate, but they seemingly still found the momentum to constantly slap me across the face and stab me across my whole body. This resulted in probably the highest swearing rate I've ever achieved.
Technically I was pretty sound, but I know this area quite well now so it would be strange if I wasn't. And it was relatively nice in the cleaner sections of forest, especially in the morning sun. Also saw a moose which overtook me on a track, running much quicker than me, pretty funny site.
Happy to finish though, and stay ahead (just) of the D21E leaderboard by the end of the day. Need to figure out how to make my legs feel a bit quicker, and running to feel less heavy before the next set of races. And cutting back on training, at least before the main races, isn't the solution.
.

Road 18:33 [2] 3.71 km (5:00 / km) +80m 4:31 / km
shoes: VJ Bold (2018)

2 PM

Orienteering 15:54 [2] 2.0 km (7:57 / km) +32m 7:22 / km
shoes: VJ Bold (2018)

Collecting
Hilarious mistake which exposed my patience with this area quite well. Angery react.
.
3 PM

Path/Terrain 54:21 [2] 11.03 km (4:56 / km) +209m 4:30 / km
shoes: Salomon Sense Marin

Easy
Making up for some lost training time and a nice amount of energy after eating cake most of the day. Made it easier running point to point too. Got a bit lost in the industrial bit and asked someone 'How do I get out of here', to which the reply was a somewhat fear-inducing laugh.
.

Saturday Apr 14 #

10 AM

Orienteering 23:41 [2] 3.31 km (7:09 / km) +78m 6:24 / km
shoes: VJ Bold (2018)

Control checking
A grind.
.

Road 5:54 [2] 1.27 km (4:39 / km) +27m 4:12 / km
shoes: Salomon Sense Marin

WD

Late to do parking. Great stories to be told in that the initial marshal, who displayed an o kite as he waved in orienteering cars, did not hold sufficient information to distinguish himself from border patrol and within the first 5 minutes of work, must have unintentionally lead 10 cars to believe they were about to be searched in the event car park.

After a granny who looked petrified enough with the concept of being pulled over let alone searched (must have had bricks of cocaine in the boot) was reassured that this was just an orienteering race and put back on the road, I stepped in to install an 'orienteering race' sign on the entrance before the first marshal and saved the day.
.
12 PM

Note

Had planned to do night o but a day of standing around in 20c (yes) sunshine completely drained me. Ralph also helped me be sensible and call it a day.
.

Friday Apr 13 #

7 AM

Path/Terrain 36:08 [2] 7.49 km (4:50 / km) +81m 4:35 / km
shoes: Asics Dynaflyte

Ante
.
3 PM

Road warm up/down 5:34 [2] 1.23 km (4:31 / km) +11m 4:19 / km
shoes: Asics Dynaflyte

Orienteering tempo 12:07 intensity: (6:07 @4) + (6:00 @5) 3.53 km (3:26 / km) +25m 3:19 / km
shoes: Asics Dynaflyte

Halden 'Test' - Sprint Line Course
Felt very good and found it so much easier following a line course than actual sprint-o, but this makes a lot of sense, essentially removing RC and hence all technicality from a sprint race. Quite happy with the pace, but a minute down on pre-woc gold Jerker in 2015 - although he had a mass start to push against. This, in my opinion, counts for about 2mins faster so I should be in decent shape.
.

Orienteering intervals 25:53 intensity: (5:00 @2) + (15:53 @4) + (5:00 @5) 5.79 km (4:28 / km) +48m 4:17 / km
shoes: Asics Dynaflyte

Sprintervals x 6
Took a long time to psych myself up for these but eventually got going at a bit of a slog. Soon felt better and orienteering quite well towards the end. A nice little effort to link up the final sprint felt nice as well. Pretty shattered afterwards. Warm sunny weather was very helpful in getting through this.
.

Road warm up/down 6:17 [2] 1.26 km (5:00 / km) +13m 4:45 / km
shoes: Asics Dynaflyte

Thursday Apr 12 #

7 AM

Path/Terrain 17:44 [2] 3.53 km (5:02 / km) +12m 4:57 / km
shoes: Salomon Sense Marin

3 PM

Road 9:41 [2] 1.83 km (5:17 / km) +80m 4:20 / km
shoes: Salomon Sense Marin

6 PM

Orienteering 57:47 intensity: (37:47 @2) + (20:00 @3) 6.94 km (8:19 / km) +151m 7:30 / km
shoes: VJ Bold (2017)

Control setting
Back to my favourite area ever..........................
Nice time in the evening light setting out controls for Norwegian Spring. Spent a very long time stabbing bare rock with the spikes in the hope that somehow it would split and allow me to leave the control there in confidence. Ended up taping most of them to trees.
Last control was the best in that I spent 15mins trying to get it in the ground before slowly glancing at the map, and then sideways to an identical rock 20m away with the event (not training) tag on it. Some angry control checking followed this and eventually began to enjoy myself quite a lot.
.

Wednesday Apr 11 #

7 AM

Path/Terrain 40:36 [2] 8.47 km (4:48 / km) +48m 4:40 / km
shoes: Asics Dynaflyte

Ante
Nice sunny morning, but still a bit wintry; hazy and cold. Feeling a bit tired/sleepy but got through okay with breakfast in mind. Gave the bakery a wide berth today.
.
4 PM

Road warm up/down 10:46 [2] 2.35 km (4:35 / km) +14m 4:28 / km
shoes: Asics Dynaflyte

WU
Post office and then track. Nearly broke an ankle breaking in by climbing a high fence.
.

Track tempo 9:25 intensity: (5:00 @4) + (4:25 @5) 3.0 km (3:08 / km)
shoes: Asics Dynaflyte

Tempo -> Threshold
Decided legs didn't really get their workout yesterday so gave them another small session today. Started with a tempo 3km but was keen to end on a fast km so sped up in the last two laps. 3:11, 3:11, 3:03. Very comfortable but then killed myself a bit at the end. Nice and windy on the back straight making it a bit more of a lactate shuttle every lap.
.

Track intervals 14:33 intensity: (8:00 @3) + (3:00 @4) + (3:33 @5) 4.0 km (3:38 / km)
shoes: Asics Dynaflyte

Reps - 10*200 [200]
After yesterday and the JK, it became clear to me that my legs aren't turning quick enough. fast twitch fibres nearly non existent. Also not much time to do anything about that but I'll throw in strides and hopefully a session like this every week from now on. Time as expected, happy to trend faster as the session progressed.
.

Path/Terrain 13:09 [2] 2.19 km (6:00 / km) +88m 5:00 / km
shoes: Asics Dynaflyte

WD
Really struggling with the stomach.
.

Tuesday Apr 10 #

7 AM

Road 24:15 [2] 5.4 km (4:30 / km) +12m 4:27 / km
shoes: Asics Dynaflyte

Ante ITW

Barely slept last night but managing to shift fairly easily, especially with one big boi to carry - straight from work to tonight's WRE sprint in Oslo so had to pack a few extra things. Quite chilly but braved the short shorts to the horror of the locals (wear race kit -> lighter bag).

If you look closely on the map you'll see that towards the end of the run I passed by a building, ran on a few seconds, then took a sharp turn back and stopped for a few minutes - clearly distracted by something. Bakeries are cheeky in that they advertise with smells and it's not very fair on forever hungry student runners on a pre-breakfast run. So I was hooked, turned round, and floated towards the source of the smell which now took the form of a beckoning hand in true Tom and Jerry fashion.

Breakfast was nice today.
.
5 PM

Road warm up/down 18:42 [2] 3.65 km (5:07 / km) +2m 5:06 / km
shoes: Asics Dynaflyte

WU
Nice on the seafront in the sun. No need for any extra layers. Got a nasty shock from Ralph as he lost his patience and furiously tore open my portaloo door in some sort of pre-race violent outburst.
.

Orienteering race 13:53 [5] 3.62 km (3:50 / km) +60m 3:33 / km
shoes: Icebug Acceleritas4

Norwegian EOC Tests - Sprint - 17th, +36s

Frustrated with the result, thought Norwegians weren't meant to be good at sprints (or maybe my run was even worse than I think).

Was always going to be a slightly weird one, getting a train to a WRE Sprint inc. quarantine straight from work. Messed up the eating and wasn't focussed enough for a technical course as it turned out to be - great planning from Speake. First few controls went well but didn't feel like I was shifting at my normal rate. Then the hesitations gradually crept in and overall I spent way too long standing still for a competitive sprint race.

Think I actually took all the shortest routes, but this was just down to luck and they weren't always the quickest either... Wasn't agile enough cornering and punching, and wasn't planning enough in advance. A very lazy overall feel. Still not too far down in the grand scheme of things so could be worse. And the main thing is that I've got a complete set of WR points for sprint now which should help me later in the year...

R - http://obasen.orientering.se/winsplits/online/en/d... - seems I was also just running a bit slow, but a few more confident legs would have gone a long way
GPS - (mine didn't work) - http://www.tulospalvelu.fi/gps/20180410H21/
.

Road warm up/down 13:48 [2] 2.32 km (5:57 / km) +3m 5:55 / km
shoes: Icebug Acceleritas4

WD
Cooling off with wise man Ralph.
.

Monday Apr 9 #

7 AM

Road 18:29 [2] 4.06 km (4:33 / km) +28m 4:24 / km
shoes: Salomon Sense Marin

ITW
Most tired I've been for a few weeks. Afternoon extended recovery run should fix things.
.
3 PM

Path/Terrain 1:08:08 [2] 12.85 km (5:18 / km) +178m 4:58 / km
shoes: Salomon Sense Marin

Easy
True recovery running with Hakon and a few young Halden whippersnappers. Went for a segment but started too late, made up for strides. Good pace though so I'll get it next time.
Otherwise nice chat and the easy pace meant I felt a lot better afterwards. Then I went for a shop, ran home with a bag in hand, and pulled a back muscle :-)
.

« Earlier | Later »