Training Log Archive: BashmanIn the 7 days ending Jun 22, 2014:
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Sunday Jun 22, 2014 #
Note
(rest day)
Saturday Jun 21, 2014 #
Note
Path/Terrain warm up/down 4:31 [2] 1.01 km (4:28 / km) +5m 4:22 / km
shoes: Inov-8 X-Talon 212 Blue
Quick one down the track to the start.
Orienteering 1:00:15 [3] 8.09 km (7:27 / km) +140m 6:51 / km
shoes: Inov-8 X-Talon 212 Blue
Road warm up/down 5:05 [2] 1.0 km (5:05 / km) +20m 4:37 / km
shoes: Inov-8 F-Lite 252
Both short hiding/collecting my bag. Thought it had been nicked but after a short moment of panic I found it.
Orienteering intervals 42:07 7.41 km (5:41 / km) +150m 5:10 / km
shoes: Inov-8 F-Lite 252
Road 5:12 [2] 1.12 km (4:39 / km) +10m 4:27 / km
shoes: Inov-8 F-Lite 252
Both short once more.
Orienteering tempo 18:28 [4] 4.03 km (4:35 / km) +75m 4:12 / km
shoes: Inov-8 F-Lite 252
Near Skanstull, write up on DOMA.
http://www.scottish-orienteering.org/doma/show_map...
Friday Jun 20, 2014 #
Orienteering 28:20 [3] 4.14 km (6:51 / km) +100m 6:06 / km
shoes: Inov-8 X-Talon 190
http://www.scottish-orienteering.org/doma/show_map...
Path/Terrain 51:29 [3] 11.37 km (4:32 / km) +125m 4:17 / km
shoes: Inov-8 Trailroc 245
PM Run with Ruslan. 2 easy kms stuck in some horrible stuff but then went really steady on the road home. Still comfortably talking though.
Thursday Jun 19, 2014 #
Path/Terrain warm up/down 5:16 [2] 1.01 km (5:13 / km) +20m 4:45 / km
shoes: Inov-8 X-Talon 212 Blue
To the start, knacked.
Orienteering 48:18 [3] 6.15 km (7:51 / km) +150m 7:00 / km
shoes: Inov-8 X-Talon 212 Blue
http://www.scottish-orienteering.org/doma/show_map...
Orienteering 27:48 [3] 3.55 km (7:50 / km) +70m 7:08 / km
shoes: Inov-8 X-Talon 212 Blue
http://www.scottish-orienteering.org/doma/show_map...
Path/Terrain warm up/down 7:40 [2] 1.61 km (4:46 / km) +10m 4:37 / km
shoes: Inov-8 X-Talon 190
Easy mile.
Path/Terrain hills 30:26 4.48 km (6:48 / km) +260m 5:16 / km
shoes: Inov-8 X-Talon 190
This was tough. The main aim was to replicate next week's race in Italy.
Set One - 250m with 80m climb (32%) up a ski lift path. Just trying to keep running the whole way. - 2:30
Set Two - 5 x 30s (30s) - the next 3 sets were for practicing transitions. These ones had about 20s climb, and 10s flat/slightly down striding out.
Set Three - 5 x 30s (60s) - 25s hard up and 5s striding out on flat.
Set Four - 5 x 30s (30s) - short uphill, stride on the flat, and then about 10s of tackling a steep descent. Last one, the descent carried on to the bottom, which wrecked the legs.
Final Set 5 - sort of tying things up now so sent for one last climb up the 32% slope in 2:31, stride out on top (although this didn't really happen) and then back down going relatively hard.
Good fun.
Path/Terrain warm up/down 13:25 2.63 km (5:06 / km) +20m 4:55 / km
shoes: Inov-8 X-Talon 190
5 x 10s strides then WD round Hammerby and to Ica.
Wednesday Jun 18, 2014 #
Path/Terrain warm up/down 29:00 [3] 5.9 km (4:55 / km) +75m 4:37 / km
shoes: Inov-8 F-Lite 252
WD for the sprint
Jog over to the middle
Jog to the bus stop.
Orienteering tempo 25:02 [4] 5.7 km (4:24 / km) +70m 4:08 / km
shoes: Inov-8 F-Lite 252
Pretty tired after yesterday but going steadily and nailing the o (sort of). A few routes that I thought were good but ended up being crap and a few which were vice-versa. Unfortunately watch went mad so couldn't upload my GPS.
Didn't realise until now that I missed 16, woops...... Wouldn't have happened in a comp though.
http://www.scottish-orienteering.org/doma/show_map...
Orienteering 26:31 [3] 3.9 km (6:48 / km) +60m 6:19 / km
shoes: Inov-8 X-Talon 190
http://www.scottish-orienteering.org/doma/show_map...
Path/Terrain 1:12:51 [3] 12.75 km (5:43 / km) +200m 5:18 / km
shoes: Inov-8 Trailroc 245
With Nick's crew. Some good terrain in bits. More orienteering planned once I raid Nick's map store.
Tuesday Jun 17, 2014 #
Road warm up/down 5:00 [2] 1.15 km (4:21 / km)
shoes: Inov-8 F-Lite 252
Feeling brilliant despite yesterday's torture.
Road intervals 34:00 8.44 km (4:02 / km) +100m 3:48 / km
shoes: Inov-8 F-Lite 252
30s, 1:00, 1:30, 2:00, 2:30, 3:00, 3:00, 2:30, 2:00, 1:30, 1:00, 30s - with [30s] for the 30s and 1:00s, a minute for the next two, [1:30] for the 2:30, and 2 minutes for the 3:00s.
Lots of fun and felt quite good. Did this on the undulating road going to Alta. Just trying to get so,e speed back in my legs and I think it worked. Quite a big hill in the middle and a bit of wind on the way back but made it past the starting point after turning around at half way. Also slight hay fever/cold not effecting my speed.
Road warm up/down 4:49 [2] 1.01 km (4:46 / km)
shoes: Inov-8 F-Lite 252
Thought about a few sprints but saving that for tomorrow.
Orienteering 1:32:15 [3] 10.9 km (8:28 / km) +400m 7:09 / km
shoes: Inov-8 X-Talon 190
Monday Jun 16, 2014 #
Path/Terrain 32:00 [3] 6.13 km (5:13 / km) +170m 4:35 / km
shoes: Inov-8 Trailroc 245
Suffering from what I think is quite bad hayfever. Don't think it's a cold since running didn't feel too bad and it's all in the head. So ran up one of Stockholms biggest hills, took a few pictures and went to willis to get some food and tablets. Easy day anyway.
Path/Terrain warm up/down 5:27 [2] 0.76 km (7:10 / km) +30m 5:59 / km
shoes: Inov-8 F-Lite 252
Quick WU with a few step drills. S+C training with the club.
S+C/Drills/Plyo/Flex 33:09 [3] 1.15 km (28:50 / km)
shoes: Inov-8 F-Lite 252
At the outdoor gym, 2 loops of 10 exercises including a few new ones that I probably shouldn't have started today. Survived anyway. They should have more of these in Britain!
S+C/Drills/Plyo/Flex 24:34 0.3 km (1:21:53 / km)
Crazy Swedish training. Nearly died, songs were too up-beat.