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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Nov 18:

activity # timemileskm+m
  Cycling5 6:40:09
  Path/Terrain2 2:29:45 20.09(7:27) 32.34(4:38) 450
  Road3 1:45:07 13.98(7:31) 22.5(4:40) 26
  Orienteering1 30:40 3.26(9:25) 5.24(5:51) 24
  Total9 11:25:41 37.33 60.08 500

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MoTuWeThFrSaSu

Sunday Nov 18 #

2 PM

Road 1:24:17 [2] 18.58 km (4:32 / km) +24m 4:30 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Bit of a fail. Car problems meant a nice Lochnagar loop was off the cards so ran to Aboyne instead where I got picked up.
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Saturday Nov 17 #

8 AM

Path/Terrain 1:42:23 intensity: (1:26:23 @2) + (2:00 @4) + (14:00 @5) 22.11 km (4:38 / km) +256m 4:23 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy/Steady/Parkrun
Out from home to Hazelhead. Got a bit stick in Cults with some new construction going on and had to ramp it up on the last few km. Started the race steady with a few others but soon the legs felt glorious and I changed gear. Felt suitably hard the whole way round but forced myself to not look at the watch. Good course PB in the end. Then jogged to watch Oleg, Tanja, Connor and Cara all finish! Nice family outing. Easy going home with Oleg after.
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Friday Nov 16 #

10 AM

Path/Terrain 47:22 [2] 10.23 km (4:38 / km) +194m 4:14 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
On the way home in Dundee. Two loops of Camperdown in some glorious morning sun. Feeling really good. Went over a rotting bridge and almost fell through it though. Sorry, Dundee...
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Thursday Nov 15 #

7 AM

Cycling 1:00:06 intensity: (39:05 @1) + (20:33 @2) + (28 @3)
ahr:128 max:153

Easy
One last hour instead of gym.
.
6 PM

Orienteering 30:40 [2] 5.24 km (5:51 / km) +24m 5:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Putting out controls with Tim for FWTN.
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Road 16:20 [2] 2.92 km (5:35 / km) +2m 5:34 / km
shoes: Salomon Sense Pro 2 - 2018 Red

WD
Collecting. Decent turnout and feedback tonight.
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Wednesday Nov 14 #

2 PM

Cycling 2:00:01 intensity: (41:16 @1) + (1:11:12 @2) + (7:33 @3)
ahr:133 max:162

Easy -> Spin Class
Just to get some motivation. Worked a bit harder though as a result.
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Road 4:30 [2] 1.0 km (4:30 / km)
shoes: Inov-8 Road-X 233

Treadmill
Tested foot, all good, enough of this indoor training.
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Tuesday Nov 13 #

8 AM

Cycling 10:00 [1]

Easy
Failed session as I didn't have good shoes, did some core after giving up quite quickly.
.
6 PM

Cycling intervals 1:30:01 intensity: (42:19 @1) + (17:03 @2) + (20:22 @3) + (10:17 @4)
ahr:139 max:179

Intervals - 3 x 10min with 3x30s hill climbs per rep
Nice one with Tim and Tam for company. Time flew by.
.

Monday Nov 12 #

5 PM

Cycling 2:00:01 intensity: (1:37:19 @1) + (18:58 @2) + (3:44 @3)
ahr:125 max:164

Easy
Straight onto the "what?! -bike?!"
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