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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Nov 4:

activity # timemileskm+m
  Path/Terrain10 11:20:32 77.68(8:46) 125.02(5:27) 3374
  Orienteering2 1:12:59 7.12(10:15) 11.46(6:22) 370
  S+C/Drills/Plyo/Flex1 50:00
  Road2 36:53 4.16(8:52) 6.69(5:31) 45
  Total13 14:00:24 88.96 143.17 3789
  [1-5]13 13:10:24

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MoTuWeThFrSaSu

Sunday Nov 4 #

11 AM

Path/Terrain warm up/down 10:49 [2] 2.07 km (5:13 / km) +50m 4:39 / km
shoes: VJ Bold (2018)

Orienteering tempo 49:56 [4] 8.39 km (5:57 / km) +282m 5:06 / km
shoes: VJ Bold (2018)

Bogendreip CC
Started a bit ahead of Tam and had a good first few controls. However lack of compass, or rather lack of much orienteering recently got the better of me on the slopes and I binned a few minutes across a few controls. Luckily pace was there for Tam not too catch and had a good second half where things were a bit easier. Nice to be back in some familiar forests :-)
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Path/Terrain 40:15 [2] 7.34 km (5:29 / km) +164m 4:56 / km
shoes: Salomon Sense Pro 2 - 2018 Red

WD
Plan was to boost up to 2hrs but I was pretty destroyed and we were all happy to cut short. Probably pushed a bit too hard after yesterday.
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Saturday Nov 3 #

9 AM

Path/Terrain 20:43 [2] 3.41 km (6:05 / km) +31m 5:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red

12 PM

Path/Terrain warm up/down 29:42 [2] 5.4 km (5:30 / km) +61m 5:13 / km
shoes: Asics Spikes

Path/Terrain race 30:14 [5] 9.22 km (3:17 / km) +94m 3:07 / km
shoes: Asics Spikes

Scottish Unis XC
Set off at what I thought would be sustainable but legs began losing it after the first lap. Tristan and Kevin (St A) got away and Alex came past. Sheltered him from the wind a bit before he also got away and I settled into 4th for the final lap, regularly checking back to make sure Jonny was behaving. Really enjoyed racing which sort of tells me the legs were a bit tired and the lungs weren't pushed to their max. Happy to get the team prize with some close orienteers, hats off to Alex on a very speedy run (he got silver in the end!).
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Path/Terrain warm up/down 20:54 [2] 3.3 km (6:20 / km) +25m 6:06 / km
shoes: Salomon Sense Pro 2 - 2018 Red

5 PM

Path/Terrain 21:31 [2] 3.13 km (6:52 / km) +31m 6:33 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
With flatmate Katie and Tam round the Murtle loop. She is very scared of cows so wasn't too excited running across a recent cow field. Then promised her that there were no more cows only for her to turn round and see a horse pretending to be a cow (it was night, and the horse was black/white and fat). Think she got quite the workout. She also suffers from asthma and had forgotten her inhaler :-)
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Friday Nov 2 #

5 AM

Road 10:29 [2] 1.95 km (5:22 / km) +16m 5:09 / km
shoes: Asics Dynaflyte

Ante
Damn this was early.
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S+C/Drills/Plyo/Flex 50:00 [0]

6 AM

Road 26:24 [2] 4.74 km (5:34 / km) +29m 5:24 / km
shoes: Asics Dynaflyte

Easy
Back home and then back from dropping off the car in yet another random Edinburgh location.
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3 PM

Path/Terrain 40:48 [2] 8.95 km (4:34 / km) +74m 4:23 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Cruise with some boys before getting the car with Alex from earlier random location.
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Thursday Nov 1 #

4 PM

Path/Terrain 1:23:17 [2] 13.93 km (5:59 / km) +185m 5:36 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Out with some boys for a gossip after last night. Then picked up FWTN controls to put them out around Blackford. Feeling pretty whacked! Big nosebleed erupted as I put out the last few controls on Craigmillar GC and literally painted the town red as I ran to Dalkeith for the second nosebleed cleanup in their flat in less than a day.
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8 PM

Orienteering 23:03 [2] 3.07 km (7:30 / km) +88m 6:34 / km
shoes: Inov-8 X-Talon 230 - 2018

Collecting
Reduced loop thanks to some helpful bois. Sleepy and headtorch out of battery made for some freaky times. Highlight of the night was watching Andrew raging after being outsprinted by Richard, calling him a prick and kicking down a table.
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Wednesday Oct 31 #

2 PM

Path/Terrain long 2:30:38 intensity: (1:20:00 @2) + (40:00 @3) + (30:38 @4) 21.86 km (6:54 / km) +1400m 5:13 / km
shoes: Inov-8 X-Talon 230 - 2018

Pentlands
With Andy and Hedges from Hillend. Easy way up Allermuir to kick things off, and then the wee bumps on the west. Watched as the other two almost broke their legs down Bell's and then the grinded out Black Hill. Put some pace in after the first steep bit and the legs were feeling awesome, even into a strong wind. Down the easy way and then long climb up Turnhouse. Again pushed the second half with good feelings. After this was very chill with Andy bonking a bit and some good convo with David came up. Quite dark as we hit Allermuir but luckily David had a lamp so we carefully got back down. Really happy with this, 6th long run in the Pentlands in 3 weeks and really beginning to feel like I can function on the hills. A few years ago this would have killed me for a week but I finished this run today feeling almost unchanged from the start.
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Tuesday Oct 30 #

7 AM

Path/Terrain warm up/down 43:19 [2] 8.75 km (4:57 / km) +115m 4:39 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
With Will and then an extra loop on meadows. Pissing it down and pretty cold. Feeling very grotty, thought I was over the cold but ah well. Gooood catching up.
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4 PM

Path/Terrain tempo 1:00:00 intensity: (30:00 @2) + (30:00 @4) 14.37 km (4:11 / km) +310m 3:46 / km
shoes: Inov-8 X-Talon 230 - 2018

Tempo
Warm up over to Braids and then a 30min tempo taking in two climbs to the top and a flatter last 10mins, before a final burst uphill. Feeling quite strong but not too fast, enough to demote the session from two reps of the Braids lap - also since it was getting dark pretty quickly.
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Monday Oct 29 #

8 AM

Path/Terrain long 2:08:22 [2] 23.3 km (5:31 / km) +835m 4:40 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Recovery
From KB on a very fine morning indeed. Out over Braids eyeing up a very tempting Pentlands. So across the bridge and up Caerketton the tough way. Too sleepy to make any sane decisions so took the grimmest lines. Up on top there were some beautiful blue sky views with the first frost of the year piling up pretty thickly and sparkly in the sun. Along the ridge to Allermuir and continued onto Harbour. Took in the top which I didn't actually realise existed and then turned back through Bonaly. Feeling a wee bit tired at this point so saved the legs from climbing too much anymore. Down through the forest to get to the bypass I started smelling smoke. Stumbled upon a very slow burning wildfire next to a camping spot. Was a bit strange to see on what was a very cold morning, but had a small examine before going down to tell a pair of walkers. Back through Braidburn and over Blackford to finish things off. Very enjoyable but getting hungry towards the end. Legs good considering it being Monday morning. Called the Pentland Rangers about the fire when I finished and they said they said they knew about it as it 'had been going on for about a week now'.....?!
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