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Training Log Archive: Bashman

In the 7 days ending Jul 8:

activity # timemileskm+m
  Path/Terrain8 5:49:50 41.0(8:32) 65.98(5:18) 1799
  Road4 1:35:13 12.47(7:38) 20.07(4:45) 130
  Cycling1 1:23:58
  Orienteering1 51:13 4.91(10:26) 7.91(6:29) 117
  Track1 37:45 5.66(6:41) 9.1(4:09)
  Total11 10:17:59 64.04 103.06 2046

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MoTuWeThFrSaSu

Sunday Jul 8 #

Note
(rest day)

Spent the day recovering. Very nice. Nothing gained from training. EDIT Obviously something could have been gained but this is what I say when I'm lazy.

World Unis is next week. I have said this a lot recently but my approach has been everything but focussed and serious. Therefore I will go and enjoy the races as I have been doing recently, and then continue my enjoyment at Oringen which starts the following day after the relay.
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Saturday Jul 7 #

11 AM

Path/Terrain 32:14 [2] 6.76 km (4:46 / km) +135m 4:20 / km
shoes: Salomon Sense Marin

Easy
Took a while to get out the door. Really not feeling the need but enjoyed the trails as usual. Rest of the body has caught up now too so eating a lot, drinking buckets and had to nap after breakfast.
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4 PM

Road race 15:45 [5] 5.0 km (3:09 / km) +15m 3:06 / km
shoes: Salomon Sense Pro 2 (2018)

5km Hard
With Hakon after a 200m WU at half time of the England game. Not a very comfortable experience, hoping for a faster time but wasn't going to happen with the legs today and the prep. Hakon dragging me round the windy second half but managed to catch him at the finish. WD back to the house to watch a great piece of history. Probably not the right country to be in, less so for a subsequent party either hehe.
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Road 3:45 [2] 0.68 km (5:31 / km)
shoes: Salomon Sense Pro 2 (2018)

Friday Jul 6 #

7 AM

Path/Terrain 41:23 [2] 8.33 km (4:58 / km) +71m 4:46 / km
shoes: Salomon Sense Pro 2 (2018)

Ante
Long way into work. Body finally caught up with training, stiff. Ate a raspberry after brushing my teeth. Not good taste.
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2 PM

Path/Terrain 1:04:34 [2] 12.13 km (5:19 / km) +271m 4:47 / km
shoes: Salomon Sense Pro 2 (2018)

Easy
After work to meet Hakon and go for a standard swim run with good chat. I think I could live like this for the rest of my life but unfortunately god created winter.
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Thursday Jul 5 #

7 AM

Road 20:14 [2] 4.0 km (5:03 / km) +10m 5:00 / km
shoes: Salomon Sense Marin

ITW
With Will via shops.
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2 PM

Path/Terrain long 1:38:45 intensity: (1:18:45 @2) + (20:00 @3) 19.69 km (5:01 / km) +347m 4:37 / km
shoes: Salomon Sense Marin

Long
Back home from work with Will and then big loop of Hoias with Thomas. Good chat and lovely trails. Cloudy weather and quite cool for a change which was welcomed.

Body going through a weird phase of not needing recovery after sessions, nor seemingly much food, water or sleep. I would be the best pet ever. Enjoying riding this wave at the moment but there's an almighty crash looming somewhere.
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Wednesday Jul 4 #

7 AM

Road warm up/down 14:15 [2] 2.89 km (4:56 / km) +14m 4:48 / km
shoes: Salomon Sense Marin

3 PM

Path/Terrain warm up/down 14:43 [2] 2.42 km (6:04 / km) +81m 5:12 / km
shoes: Salomon Sense Marin

Road warm up/down 19:35 [2] 4.0 km (4:54 / km)
shoes: Salomon Sense Pro 2 (2018)

Track intervals 37:45 intensity: (17:45 @2) + (5:00 @4) + (15:00 @5) 9.1 km (4:09 / km)
shoes: Salomon Sense Pro 2 (2018)

Track - 3 x (1600m [400m] 400m [25s] 100m [10s] 100m [until recovered])
With Hakon and Niels for the first few. Idea was to do the 1600m as progression from 3:20s to 3s, the 400m hard, and then the two 100s as strides asap after. Based very much around what I need but thankfully the other two were keen. Generally led the second half of the 1600s, snuck in behind Hakon on the 400s, and then just cruised the 100s. Feeling really controlled and only the last 400 nearly suffocated me. Roasting outside but nice minimalist feelings in shorts and Salomons.
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Road warm up/down 21:39 [2] 3.49 km (6:12 / km) +91m 5:29 / km
shoes: Salomon Sense Pro 2 (2018)

Tuesday Jul 3 #

6 AM

Path/Terrain 30:16 [2] 6.66 km (4:33 / km) +52m 4:23 / km
shoes: Salomon Sense Pro 2 (2018)

Ante
Early loop before back to Norway. Nice outside, tops off morning. Did some strides.
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6 PM

Path/Terrain 11:54 [2] 1.73 km (6:53 / km) +97m 5:23 / km
shoes: VJ Bold (2018)

Orienteering intervals 51:13 intensity: (5:00 @2) + (5:00 @3) + (31:13 @4) + (10:00 @5) 7.91 km (6:29 / km) +117m 6:02 / km
shoes: VJ Bold (2018)

O-Intervals - Skarjafjell
With Will and Viktor at the beginning but rushed off to get a solo session and some confidence for next week. Probably the most Finnish area here so that was quite useful. Few mistakes, one for a bad map, a few for small markers, and a few with no excuse. Need some control pick before WUOC.
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Monday Jul 2 #

10 AM

Cycling 41:17 [1]

16.7km, 220m
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Path/Terrain 56:01 intensity: (42:01 @2) + (10:00 @4) + (4:00 @5) 8.26 km (6:47 / km) +745m 4:40 / km
shoes: Salomon Sense Pro 2 (2018)

Easy + 2* Hills
Cycle out to Clachnaben for a final hill run with Kirsty. Cairn o'Mount closed so nice and quiet roads. Dumped bikes and then started at an easy chatty pace. Then put in an effort to the top of Clahnaben from above the treeline. Going at a faster pace than the race last year so good signs. Kirsty moving very well too.
Had a snack and then walked down to the saddle before doing a second effort to the top of Mount Shade. Feeling fast and enjoying the seeming return of fitness. Walked down through the stunning forest there before jogging back and cycling home. Another day of perfect sunny weather, completely spoiled by Scotland this weekend.
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Cycling 42:41 [1]

16.7km, 100m
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