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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Orienteering7 5:03:22 31.44(9:39) 50.6(6:00) 693
  Path/Terrain7 3:59:21 29.45(8:08) 47.4(5:03) 171
  Road3 2:45:38 23.36(7:05) 37.6(4:24) 345
  Total11 11:48:21 84.25(8:24) 135.59(5:13) 1209
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2:47
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ThFrSaSuMoTuWe

Tuesday Feb 21 #

10 AM

Orienteering 1:37:23 [2] 13.59 km (7:10 / km) +374m 6:18 / km
shoes: Icebug Zeal OLX

Easy Long
Pretty mental area, very exposed to the sun and some tough going underfoot. Orienteering well though and trudged round. Took a while for the legs to wake up.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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6 PM

Road tempo 1:09:49 intensity: (24:49 @2) + (30:00 @4) + (15:00 @5) 17.67 km (3:57 / km) +148m 3:47 / km
shoes: Asics Gel-Electro 33

Threshold - 20, 15, 10min [until ready]
Decent stuff considering the morning session. Had a good wind and a few climbs to battle against but otherwise fairly comfortable throughout each rep. Totally spent warming down; today was a very good day.
.

Monday Feb 20 #

6 PM

Path/Terrain warm up/down 13:15 [2] 2.5 km (5:18 / km) +30m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering tempo 50:55 intensity: (25:00 @2) + (10:00 @3) + (15:55 @4) 8.67 km (5:52 / km) +68m 5:39 / km
shoes: Inov-8 X-Talon 212 (2016)

Guardamar South - Three Snakes Relay Mass Start (Night)
Orienteering like a lunatic, sprinting about followed by some very delayed hesitations. Going off nothing more than distance judgement most of the time, which was spot on today, but should have really been followed up with ticking features off. Couldn't really be done with the wee head torch.

At least everyone seemed to have a mare so ran in with the chasing pack after doing most of the second half bumping into Scott, 10mins off the first guys but still well ahead of the rest. Need some time to adapt to this, at least there's another chance on Wednesday night.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
.

Path/Terrain warm up/down 6:10 [2] 0.98 km (6:19 / km)
shoes: Inov-8 X-Talon 212 (2016)

Sunday Feb 19 #

11 AM

Path/Terrain warm up/down 21:49 [2] 4.46 km (4:54 / km) +11m 4:50 / km
shoes: Icebug Acceleritas4

Path/Terrain race 24:35 [5] 6.92 km (3:33 / km) +30m 3:29 / km
shoes: Icebug Acceleritas4

Borders XC Final - Dunbar - 2nd +20s
Legs were empty to begin with but after a good WU we were off into the wind at a very manageable pace. First km on sand and after we turned Tom M put in a huge kick. Tried to follow but had no chance. He skipped across all the rough terrain much to my disappointment as I struggled in 3rd behind Julian B on the sands out to the far end. Turned back into the wind though and began to find my stride. Overtook Julian and began to claw back at Tom through the various fences, climbs and tight corners, but to no avail, 20s down. Fairly happy given the past week and rough course, legs just didn't have the stability nor cadence today. End to a nice series (2nd overall) and season.
.

Path/Terrain warm up/down 30:15 [2] 5.45 km (5:33 / km) +6m 5:32 / km
shoes: Icebug Acceleritas4

7 PM

Path/Terrain 17:36 [2] 3.8 km (4:38 / km) +4m 4:36 / km
shoes: Salomon Sense Pro

Easy - No particular intentions.....
Legs feeling great [by the end]. What a great week it's been, perfect taper before TuMe Spain camp.
.

Saturday Feb 18 #

10 AM

Path/Terrain warm up/down 17:35 [2] 3.07 km (5:44 / km) +2m 5:42 / km
shoes: Inov-8 X-Talon 212 (2016)

WU
0 energy to begin with, ready to race by the end.
.

Orienteering race 25:43 intensity: (10:00 @4) + (15:43 @5) 5.02 km (5:07 / km) +40m 4:56 / km
shoes: Inov-8 X-Talon 212 (2016)

Lossie - 2nd leg simulation
Set off last with Peter B and went straight into the red zone. Slipped early on and let him go but then crused through the next few ticking people off nicely. Caught a confused Lexc ft. Bigby for a bit and went on to grind out the next 15mins in some hot conditions and tough underfoot forest. Wasn't helped by control flags the size of a 6 of spades but managed to burn the ill Lexc off just before the end.
Definitely not the plan to go out so hard but too tempting to resist. Just means the race tomorrow will probably be less successful, but we'll see.
.

Path/Terrain warm up/down 19:15 [2] 3.87 km (4:58 / km) +8m 4:55 / km
shoes: Inov-8 X-Talon 212 (2016)

WD
First taps aff of the year!
.
7 PM

Road 1:00:44 [2] 12.52 km (4:51 / km) +75m 4:43 / km
shoes: Asics Gel-Electro 33

Easy
Barely breathing, felt a lot slower.
.

Friday Feb 17 #

11 AM

Path/Terrain 12:45 [2] 2.58 km (4:57 / km) +4m 4:55 / km
shoes: Icebug Zeal OLX

Orienteering tempo 43:21 [3] 7.67 km (5:39 / km) +31m 5:32 / km
shoes: Icebug Zeal OLX

Anagach - Long-Style
Extremely nice terrain, seem to remember Anagach always being the second session of the day in previous years so nice to actually enjoy it with fresh legs today. With Nixon for the first 10 control, battling on RCs at a cruise. Took a few routes that I wouldn't take in a race to mix things up and increase terrain time. Technique held up well and legs felt great, only a little dodgy on 5 and a wee bit of lactate on any steep climbs.
.

Path/Terrain warm up/down 10:34 [2] 2.06 km (5:08 / km) +16m 4:56 / km
shoes: Icebug Zeal OLX

3 PM

Road intervals 14:25 intensity: (3:10 @3) + (11:15 @4) 3.21 km (4:30 / km) +122m 3:47 / km
shoes: Salomon Sense Pro

Orienteering intervals 15:40 intensity: (3:40 @3) + (12:00 @4) 4.0 km (3:55 / km) +60m 3:39 / km
shoes: Salomon Sense Pro

Forres - O-Fartlek - 30x45/15
A weird session. After WU, wanted to integrate orienteering and my planned Fartlek for the week. Thought it might be fun spending the recoveries looking at the map and the reps running hard off map memory but the course was too technical to really do this. So ran past quite a few controls and took non-optimum routes because I was knackered on the recoveries and red zoned in the reps.

Eventually finished after 16 reps so headed straight over to the monument hill for the final few reps. This was fun and there's no way of really analysing pace on hill reps so win-win. Last rep was from the top down, made it in a perfect 45s. Nice, but 15s recoveries feel a bit too short... Calves are going to love me tomorrow.
.

Road warm up/down 20:40 [2] 4.2 km (4:55 / km)
shoes: Salomon Sense Pro

WU/D
.

Thursday Feb 16 #

10 AM

Path/Terrain warm up/down 16:48 [2] 3.62 km (4:39 / km) +1m 4:38 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering race 36:00 [4] 6.41 km (5:37 / km) +59m 5:22 / km
shoes: Inov-8 X-Talon 212 (2016)

Culbin Mass Start
Both good and bad sections, beaten by king kong's grandma.

Few problems with dodgy control hanging but mainly distance perception [in the red zone] and confidence in the circle letting me down.
.

Path/Terrain warm up/down 28:09 [2] 4.03 km (7:00 / km) +54m 6:33 / km
shoes: Inov-8 X-Talon 212 (2016)

1 PM

Path/Terrain warm up/down 15:00 [2] 3.03 km (4:57 / km) +2m 4:56 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering tempo 34:20 [4] 5.23 km (6:34 / km) +60m 6:12 / km
shoes: Inov-8 X-Talon 212 (2016)

Culbin Middle
Lost confidence early on and plan of slow and clean went out the window, especially when Bigby caught me. Had trouble seeing let alone reading the contours and seeing the wee kites. Eventually got into a better flow and cruised round the second half fairly well and cleanly.
.

Path/Terrain warm up/down 5:35 [2] 1.04 km (5:22 / km) +3m 5:18 / km
shoes: Inov-8 X-Talon 212 (2016)

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