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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Jun 17:

activity # timemileskm+m
  Path/Terrain10 4:58:33 37.52(7:57) 60.38(4:57) 737
  Orienteering4 3:13:49 19.56(9:55) 31.48(6:09) 678
  Road5 1:55:34 14.65(7:53) 23.58(4:54) 335
  Total16 10:07:56 71.73(8:29) 115.44(5:16) 1750

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Sunday Jun 17 #

2 AM

Path/Terrain warm up/down 24:33 [2] 4.38 km (5:36 / km) +2m 5:35 / km
shoes: VJ Bold (2018)

WU
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Orienteering race 52:05 intensity: (20:00 @4) + (32:05 @5) 9.96 km (5:14 / km) +150m 4:52 / km
shoes: VJ Bold (2018)

Lahti Jukola 2018 - Leg 5 - Out 5th, Back 4th, 19th on leg, +6mins

Didn't sleep a wink but this year I accepted it quite happily, knowing a short leg could be fine even off no sleep or food or anything really. Ate a lot in the day before and then spent a few hours reading, watching Venla, lying in bed staring at a very interesting wall and then getting excited. Got up around midnight and had a bight to eat with coffee while watching the legends Kris and Ralph coming in. Motivated by this I began to get really excited, which only grew as we entered the top 10 and stayed there.

Warm up was good and had the right amount of coffee/food in preparation. Really nailed it this year actually. Checked my heart rate and it was incredibly random with fast and slow beats but put this down to the excitement, sleep deprivation and of course coffee. Quite funny really. Entered the box nice and early wearing a nice shirt over my race top. Gotten into a bit of a theme of doing something stupid in quarantine, think it keeps things light while hopefully psyching others out a bit as well. Dust cloud was one of the new experiences in orienteering today. Really made things a bit darker and it was horrible to have it fill your lungs and cover your face. Will be spitting out dirt for years. Anyway, Mats came in eventually, shirt came off and I was hungry to start racing.

Set off a little bit behind Nydalens and Tyrving, both young guys, and a wee bit ahead Orion. Funny that this Orion runner was directly behind me almost the entire time for the first few km but I never noticed until checking GPS, quite bizarre but hopefully shows that I was actually quite focussed. Caught up Karl (Tyrving) and nipped ahead to lead him into 1. Struggled to read the map a bit as it was still quite dark but this was only really noticeable on the first two legs. Long path leg no problem, but then got confused to 2 when I couldn't spot the veg boundary under the line. Karl at this point shouted his number to me. It matched mine, and I felt bad to ignore him so we shared codes for the first few controls. Nipped into 2 with a small banana ahead of Nydalens but wasted a lot of time through hesitation on the leg. Trying not to be fussed about things like this because my situation was different to most other runners on leg 5 and so steady, controlled orienteering had to take charge at the expense of some speed; even more so for a relatively weak navigator.

Carried on to 3 with a bit of a train (apparently, only know again from GPS) and then through to 4. At this point Karl congratulated me for doing the leg well and asked for the next code. I told him but I realised it was time to get away so put in a bit more pace as the open land arrived and the brakes came off. So made a gap on Tyrving Orion and HS and got some good pace to 6. Started going the wrong way round the depression at the end though so lost a bit of time.

Then the tricky section came with some green forest, very reminiscent of Culbin. I saw the mistake before it happened but tried to control it. I like to think I couldn't have done anything else though and my confidence was the issue. I arrived to the circle and stood on the wrong side of a big fir tree which obscured the kite. So fannied about for over a minute before finding it. Took the next control well though which would usually be an even bigger mistake. Bit of a banana round a depression to 9 but didn't lose much. After this only lost half a minute to the leaders despite a few hesitations so quite happy to not go AWOL. Think I expected a mistake or two which was an effective mental prep for the race.

Short hesitation to 10 checking what path I was on and then into the control. SNO took even longer though so luckily he didn't stay on me. Caught HS back up here (I was now 5th) but he messed up to 11 so got away. Next open area so next chance to run and I managed to make some time on the chasers. Was hoping to catch Nydalens back up but Eirik was running the same speed as me so wasn't going to happen. Lost my head a little bit to 11, the final tricky control, getting distracted by fourth legs. Mistake isn't noticeable on the splits though. Then began to give it everything I had on the final two km of essentially running. Won the split to spectator and then began to die a little as the early morning began to take it's toll.

Epic to finish at the arena with the camera on me and the commentator reading me out, especially to be remembered as a JWOC runner last year. Handed over to Riccardo telling him to slow down in the green, had spent a lot of time thinking about what to say in the last few controls and think this was the best shout. Perhaps for the wrong reasons though since as it turned out, he struggled to see the map in the darker forest...

Chatted with the other runners, eventually warmed down, watched the relay ending, had an awesome time in the sauna and showers with lots of other naked orienteers, and then went up on podium for a very exciting fourth place result. Only me and Mats left at the arena though so got some laughs to receive 7 sleeping bags that I am now lugging back to Halden in a sack.

Very pleased to have had the experience of running near the front of Jukola for a strong team like Halden. Very different to any traditional orienteering I've done and the relay feeling of running for others was really emphasised with such a high position and the additional bonus of Jukola team strengths and numbers. Satisfied with the way I handled it, the amount of walking and map checking I made, the safe routes and 'ingen snärveier" (no cutting corners) approach I adopted, and the relatively clean race I had. Slightly frustrated at the big time margin to Albin but again I was in a different situation. My job was to tick the box, run an average race, not have any howlers, and get away from anyone I could. That's what I did, so job done. Biggest note for next Jukola is that I definitely don't have to sleep to run a good race. Quite good at running while sleep deprived these days, think it encourages me to focus. Exciting times begin next year though when Olav returns; hopefully this won't be my best Jukola team position, although it's already a great one.
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3 AM

Path/Terrain warm up/down 10:29 [2] 1.65 km (6:22 / km)
shoes: VJ Bold (2018)

Saturday Jun 16 #

7 AM

Path/Terrain 22:00 [2] 4.26 km (5:10 / km) +42m 4:55 / km
shoes: Salomon Sense Pro 2 (2018)

Ante
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11 AM

Road 30:52 [2] 6.59 km (4:41 / km) +44m 4:32 / km
shoes: Salomon Sense Pro 2 (2018)

Easy
With Andreas. Nice weather and good chat preparing for the night.
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Friday Jun 15 #

9 AM

Path/Terrain warm up/down 7:37 [2] 1.47 km (5:12 / km) +29m 4:44 / km
shoes: VJ Bold (2018)

Orienteering 52:24 [3] 8.1 km (6:28 / km) +200m 5:45 / km
shoes: VJ Bold (2018)

Steady O Intervals
Running with Riccardo, Andreas and Mats for the first half. Trying to do my own thing but this is hard when the tracks always take the best routes. So exploring the different options more but have to switch mindsets again before Jukola itself. Terrain again much nicer than I remembered, usually the other way round in the summer months. Last time I was here though I was hypothermically retiring very early in the race after waiting for my relay team pairing to finish so that brought back nice memories.

Surprise team change came later and got bumped forward to 5th leg, very relieved to not be running in the night as I am definitely not stable enough just now, could have been a catastrophe. Still a decent chance of that but significantly less. So team has improved as a result I think (but maybe not from the unfortunate drop out).
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Path/Terrain warm up/down 7:05 [2] 1.51 km (4:41 / km)
shoes: VJ Bold (2018)

5 PM

Path/Terrain 31:21 [2] 6.3 km (4:59 / km) +20m 4:54 / km
shoes: Salomon Sense Pro 2 (2018)

Easy
With the guys at norwegian pace before speeding up to a brisk stroll with Andreas. Some strides at the end. Feeling tired but that's expected.
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Thursday Jun 14 #

9 AM

Path/Terrain 26:40 [2] 5.93 km (4:30 / km) +112m 4:07 / km
shoes: Salomon Sense Marin

Ante
Easy round the north forest and then via the Halden house to pick up some milk.
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7 PM

Orienteering 46:41 [2] 7.3 km (6:24 / km) +66m 6:07 / km
shoes: Inov-8 Oroc (2018)

Easy
Relatively nice terrain just south of embargo. Started unfocussed and missing but got much better, quite happy with the compass too. Terrain much better than I remembered (or can appreciate it more when not cold).
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Wednesday Jun 13 #

7 AM

Path/Terrain 38:12 [2] 7.99 km (4:47 / km) +49m 4:38 / km
shoes: Salomon Sense Pro 2 (2018)

Ante
Knackered. Raining. Route not getting old though.
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2 PM

Road 9:49 [2] 1.82 km (5:24 / km) +79m 4:26 / km
shoes: Salomon Sense Pro 2 (2018)

5 PM

Orienteering 42:39 intensity: (22:39 @2) + (20:00 @3) 6.11 km (6:58 / km) +262m 5:45 / km
shoes: VJ Bold (2017)

EasyO
Out to the start with Elias but orienteering on our own. Some good controls, some misses due to small tapes, some nightmares. Not taking it too heavily, still not figured out this terrain too well. We were told it was clean but forgot to take the 'bucket of salt' (Elias) that was required with that statement since it was Halden.
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Tuesday Jun 12 #

6 AM

Path/Terrain 30:20 [2] 6.59 km (4:36 / km) +126m 4:12 / km
shoes: Salomon Sense Marin

Ante
Early one to then have breakfast, bakery, and catch the train with mum.
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9 AM

Note

Lots of cycling about during the day to unsuccessfully get a residency certificate in Gralum (4km cycle from Sarpsborg train station) and then back from work at lunch because I forgot it in the morning. Might not be too much distance but the 100m climb home from work was noticeable on a heavy bike.
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5 PM

Road warm up/down 20:51 [2] 4.4 km (4:45 / km) +6m 4:43 / km
shoes: Salomon Sense Pro 2 (2018)

Path/Terrain intervals 33:41 intensity: (13:41 @2) + (10:00 @4) + (10:00 @5) 7.57 km (4:27 / km) +125m 4:07 / km
shoes: Salomon Sense Pro 2 (2018)

Rødsparken Intervals - 3*4min [2min] 4*1min [1min] 8*30s [30s]
Grim session but stomach held together for the first time in recent history. Great bunch of guys out with only Niels missing and a nice appearance from Hakon. Taking turns leading and very adequately pacing the reps. Nice bit of confidence that my shape is still there for the weekend, just need to figure out what this so-called 'map' is now.
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Road warm up/down 18:22 [2] 3.17 km (5:47 / km) +72m 5:12 / km
shoes: Salomon Sense Pro 2 (2018)

Monday Jun 11 #

7 AM

Road warm up/down 26:27 [2] 5.78 km (4:35 / km) +52m 4:23 / km
shoes: Salomon Sense Pro 2 (2018)

Ante
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2 PM

Road 9:13 [2] 1.81 km (5:05 / km) +81m 4:09 / km
shoes: Salomon Sense Pro 2 (2018)

4 PM

Path/Terrain 1:06:35 [2] 12.75 km (5:13 / km) +232m 4:47 / km
shoes: Inov-8 Mudclaw 300

Easy
Shortened lap with Emil in some wet forest for once. Dried up very quickly though so not too bad, and a nice temperature for training. Lovely new path for me on the way back.
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