Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain4 3:32:53 26.82(7:56) 43.16(4:56) 666
  Orienteering4 2:15:51 13.28(10:14) 21.37(6:21) 403
  Road4 2:06:33 19.3(6:33) 31.06(4:04) 72
  S+C/Drills/Plyo/Flex3 1:10:00 0.99 1.6
  Total12 9:05:17 60.39 97.19 1141
  [1-5]12 8:10:17
«
2:00
0:00
SuMoTuWeThFrSa

Friday Apr 28 #

10 AM

Orienteering 43:37 [2] 6.82 km (6:23 / km) +93m 5:59 / km
shoes: Icebug Acceleritas4

10Mila Training - Day, Easy - Rannebergen
Legs feeling awesome again, and orienteering spot on (although in the day). Hung some tapes round a short course for the night training tonight as I'm not in the terrain anymore until tomorrow night. Strides on the paths afterwards.
Wish it could have been long night then and there, as everything was perfect before+during this training. Just hoping I'll feel the same tomorrow.
.
4 PM

Road 21:27 [2] 5.12 km (4:11 / km) +29m 4:05 / km
shoes: Salomon Sense Pro 2

Easy with Strides
Still feeling good. In the pouring rain by the shop to get some bus tickets, bumped into Tess funnily enough.
.

Thursday Apr 27 #

8 AM

Road 16:58 [2] 3.66 km (4:38 / km) +37m 4:25 / km
shoes: Salomon Sense Pro 2

Ante RFC
Waking up round Majorna. Feeling stiff but good by the end.
.

S+C/Drills/Plyo/Flex 15:00 [0]

Gym
Quick maintenance set in the hotel.
.
11 AM

Orienteering 41:42 intensity: (21:42 @2) + (10:00 @3) + (10:00 @4) 6.86 km (6:05 / km) +187m 5:21 / km
shoes: Icebug Zeal OLX

10Mila Training - Day, intervals - Råhult
Jog to the start with Scott and then aimed to put a few efforts into the 4.5km course. Mare to the first one, never seeing the kite, but then got into a good flow and nearly perfect orienteering. Legs a bit dead so an easy two days is really needed, but the terrain is much less heavy than I was expecting, so should be okay by Saturday night.
.
9 PM

Orienteering 20:14 [2] 3.0 km (6:44 / km) +36m 6:22 / km
shoes: Inov-8 Oroc 280 (2016)

10Mila Training - Night, Easy - Råhult
Testing out the club's headlamp, all good. Legs fried, put in a few strides and felt better afterwards. Good to find a control that I screwed up earlier so easily, in the night as well.
.

Wednesday Apr 26 #

6 AM

Path/Terrain 44:44 [3] 8.11 km (5:31 / km) +84m 5:15 / km
shoes: Salomon Sense Pro 2

Ante RFC
Nice easy, early morning Hunters Bog lap with Fiina before heading out for Tio this morning. Freezing but sunny and still, and deserted streets to begin with. Legs feeling great, happy to have survived the pavement yesterday.
.
8 PM

Orienteering 30:18 [2] 4.68 km (6:28 / km) +88m 5:55 / km
shoes: Icebug Zeal OLX

10Mila Training - DuskO - Bertilssons
Couldn't resist an easy jog about some lovely terrain in the dimming light, totally dark by the end but had my small running headtorch. Orienteering quite well, one kite not found but was in the circle and assumed it wasn't there. Terrain and vegetation pretty nice at this time of year. Memories from Gothenburg trains on the same area coming back. Finished to find a wild Ralph doing laps of the car park.
.

Tuesday Apr 25 #

Note

Fun times ahead.

7 AM

Path/Terrain 23:30 [2] 5.0 km (4:42 / km)
shoes: Salomon Sense Pro 2

Ante RFC
Bumped into Sarah and was happy to learn that a few people were planning on doing drills.
.

S+C/Drills/Plyo/Flex 25:00 intensity: (10:00 @0) + (15:00 @1) 1.6 km (15:37 / km)
shoes: Salomon Sense Pro 2

Drills
.

Path/Terrain warm up/down 6:00 [2] 1.4 km (4:17 / km)
shoes: Salomon Sense Pro 2

WD
.
5 PM

Road tempo 1:05:38 intensity: (35:38 @2) + (15:00 @4) + (15:00 @5) 17.28 km (3:48 / km) +7m 3:47 / km
shoes: Asics Gel-Electro 33

Tempos - 20 [5] 10
Perfect. Best paces I've run by a long way, good confidence boost for the weekend's effort. Nice to have company for once too.
.

Monday Apr 24 #

7 AM

Path/Terrain 49:17 intensity: (48:17 @2) + (1:00 @4) 10.45 km (4:43 / km) +132m 4:26 / km
shoes: Salomon Sense Pro 2

Ante RFC
Up bright an early to begin burning off my week of anti-lent consumption, during which I ate whatever I wanted. Legs a bit dead on gradients but otherwise Received Few Complaints. Bumped into a wild Scran, Rachel and then a running Beth!!! :-) , very sociable for a solo pre-breakfast Monday run.
.
4 PM

Road 22:30 [2] 5.0 km (4:30 / km)
shoes: Asics Gel-Electro 33

Treadmill
Legs took a while to get moving.
.

S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Asics Gel-Electro 33

Gym
Small set, the essentials.
.

Sunday Apr 23 #

2 PM

Path/Terrain long 1:29:22 intensity: (40:00 @2) + (39:22 @3) + (10:00 @4) 18.2 km (4:55 / km) +450m 4:22 / km
shoes: Asics Gel-Electro 33

Long
Out with Oleg testing some routes for his 7 hills - Corstorphine, Craiglockhart, Braids, Blackford. Good chat about Tio strategies and lovely weather out. Bone dry underfoot, nice. Shorter than planned earlier this week but needed it - getting easily dropped by a fresher pair of legs.
.

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Week
Ending
Training hours by activity
01234567891011121314
15
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140
150
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

all weeks | months | years | as calendar