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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Oct 28:

activity # timemileskm+m
  Path/Terrain12 8:55:30 63.24(8:28) 101.77(5:16) 1890
  Orienteering5 3:19:11 25.3(7:52) 40.72(4:53) 490
  S+C/Drills/Plyo/Flex2 1:35:00
  Road2 47:43 6.13(7:47) 9.87(4:50) 149
  Total15 14:37:24 94.67 152.36 2528
  [1-5]15 13:02:24

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MoTuWeThFrSaSu

Sunday Oct 28 #

8 AM

Path/Terrain 19:39 [2] 3.31 km (5:57 / km) +5m 5:54 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
With Tam. Very, very phlegmy.
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10 AM

Path/Terrain warm up/down 12:58 [2] 1.77 km (7:19 / km)
shoes: Inov-8 X-Talon 230 - 2018

Orienteering race 1:04:11 intensity: (34:11 @4) + (30:00 @5) 13.12 km (4:54 / km) +250m 4:28 / km
shoes: Inov-8 X-Talon 230 - 2018

SOL 5 - Roseisle - Black
Not feeling very good today, screwed something up with the eating and didn't sleep enough despite the extra hour. Legs were good though which was odd. Started very badly, think I'm used to a 1:7500 on Roseisle so didn't know what to expect. Settled in a bit but didn't really feel like I was spiking a single control, always some hesitation in the circle. Lack of sleep also made the eyes very watery so was crying my way round most of the way, struggling to see the details on the map.
Did well in the green though using a very old micro-compass and began to pick things up later on during the easier legs. Still not feeling too good but it seemed the less orienteering required the better for me, and eventually overtook Nixon time-wise and ground out a narrow win. We had a competition in that the 12th person on the run in would have a swim in the sea. Didn't actually get held up in the end but I got the run in split by 8s out of fear.
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Path/Terrain warm up/down 13:07 [2] 2.24 km (5:51 / km)
shoes: Inov-8 X-Talon 230 - 2018

WD
Some silly boy locked the keys in the car so various joggings to keep warm.
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Saturday Oct 27 #

8 AM

Path/Terrain 17:14 [2] 3.44 km (5:01 / km) +7m 4:58 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
With Tam/Eddie/Tom.
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11 AM

Path/Terrain warm up/down 17:37 [2] 2.77 km (6:22 / km) +1m 6:22 / km
shoes: Salomon S-Lab Sense 6

Orienteering race 25:57 [5] 5.59 km (4:39 / km) +120m 4:12 / km
shoes: Salomon S-Lab Sense 6

Scottish Unis Mix Relay - 3rd Leg
Fun little forest sprint around Grant Park and the hill. Feeling quite good and managed to keep a good pace round.
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Path/Terrain 1:15 [2] 0.2 km (6:21 / km) +2m 6:00 / km
shoes: Salomon S-Lab Sense 6

1 PM

Orienteering tempo 45:00 [4] 11.0 km (4:05 / km) +80m 3:57 / km
shoes: Salomon S-Lab Sense 6

SOUL Forres
Fairly quick turnover to avoid having lunch and tightening up. Took a while to get warm again after it started raining but soon relaxed into a cruise. Taking some bad routes but eventually caught Eddie and romped round with him. Saw him deck it on a slippy slippy bridge and had a good laugh before chasing Tom and the woofer round the last bit.
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8 PM

Path/Terrain 30:00 [2] 5.87 km (5:07 / km) +7m 5:05 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
On the beach with Dan in the moonlight, very romantic and he even took his top off. Good to stretch the legs having not warmed down earlier.
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Friday Oct 26 #

8 AM

Path/Terrain 48:55 [2] 9.36 km (5:14 / km) +201m 4:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Many more DOMS than I was expecting but quite happy to shuffle along in some morning sun. Wind's died down now too so less of a struggle on the tops. Ran via the very attractive Braids llamas again and up over the top, down into hermitage decking it onto my numb hands and up Blackford. Back to KB to round off a very nice run by falling over trying to get my lycra off in the changing rooms and exposing myself quite badly. Sorry, fellow students.
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8 PM

Orienteering 51:03 intensity: (20:00 @2) + (31:03 @3) 7.69 km (6:38 / km) +25m 6:32 / km
shoes: Inov-8 X-Talon 230 - 2018

Culbin Night O
Bit grim starting off in the sleet and cold but once we warmed up it was quite fun. Had several discussions about control locations but otherwise we flowed through pretty well on some old maps with 5 very slightly different courses. Brutus often pushing the pace and orienteering well, big things to come.
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Thursday Oct 25 #

6 AM

Path/Terrain warm up/down 19:51 [2] 4.23 km (4:42 / km) +2m 4:41 / km
shoes: Adidas Pureboost

Gym
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Road warm up/down 10:23 [2] 2.15 km (4:49 / km) +6m 4:45 / km
shoes: Adidas Pureboost

S+C/Drills/Plyo/Flex 50:00 [0]

Gym
Decent session, will take a while to get used to it but happy with what we're doing. Pistol squats and calf work especially going to delay some form of overuse injury that is probably never more than a few days of forgotten maintenance work away. Good chat to Steve after and made a nice gym plan for me.
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3 PM

Path/Terrain 26:57 intensity: (24:57 @2) + (2:00 @5) 5.15 km (5:14 / km) +60m 4:57 / km
shoes: Salomon Sense Pro 2 - 2018 Red

WU/D and some weird hill sprinty things after the sprint.
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Orienteering 13:00 [4] 3.33 km (3:54 / km) +15m 3:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Liberton Sprint
Nice course planned by Pedley. Took a few rubbish routes inc. running to the last control from the start but really enjoyed the area. Legs very much in a tempo state.
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Wednesday Oct 24 #

4 PM

Path/Terrain long 1:46:24 intensity: (1:00:00 @2) + (46:24 @3) 17.94 km (5:56 / km) +972m 4:40 / km
shoes: Salomon S-Lab Sense 6

Pentlands
Quite ill today so taking some strange routes. Very windy as well. Enjoyed the path round Black Hill though and a wind-assisted climb of Carnethy was fun too. Had catchy Scottish Folk songs stuck in my head the whole way after listening to them in the car. Highlights were pissing off the top of Turnhouse - a strange fluid dynamics turbulence effect meant it went all over me despite being away from the wind - and then tip toeing past a sheep before letting off a massive fart to give it a heart attack.
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Tuesday Oct 23 #

7 AM

Path/Terrain 46:10 [2] 8.92 km (5:11 / km) +105m 4:53 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
With Trim, feeling pretty trashed and ill.
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6 PM

Path/Terrain warm up/down 20:36 [2] 3.95 km (5:13 / km) +5m 5:11 / km
shoes: Inov-8 X-Talon 230 - 2018

Path/Terrain intervals 29:02 intensity: (4:02 @2) + (18:00 @4) + (7:00 @5) 8.06 km (3:36 / km) +50m 3:30 / km
shoes: Inov-8 X-Talon 230 - 2018

EUOC Intervals - 5 x 5 [1]
Nice in a good pack on a very windy day on the KFs. Struggling a bit on the last rep.
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Path/Terrain warm up/down 33:55 [2] 6.19 km (5:29 / km) +125m 4:59 / km
shoes: Inov-8 X-Talon 230 - 2018

Monday Oct 22 #

8 AM

Path/Terrain 1:31:50 [2] 18.37 km (5:00 / km) +348m 4:34 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
From KB round a shortened Mortonhall and then met Alex at DVC for an extra 30. Considerably better than yesterday.
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4 PM

Road 37:20 [2] 7.72 km (4:50 / km) +143m 4:26 / km
shoes: Adidas Pureboost

Easy
With a pack of boys before gym. Timed badly.
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S+C/Drills/Plyo/Flex 45:00 [0]

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