Training Log Archive: BashmanIn the 7 days ending Mar 8, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||
Tuesday Mar 8, 2016 #
Path/Terrain 27:19 [2] 5.77 km (4:44 / km) +29m 4:37 / km
shoes: Salomon Sense Pro
With Ali on the classic meadows 6. A few strides thrown in, in an attempt to feel better tomorrow.
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Road 8:00 [2] 1.6 km (5:00 / km)
shoes: Salomon Sense Pro
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Monday Mar 7, 2016 #
Road warm up/down 4:10 [2] 0.96 km (4:21 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
Path/Terrain 35:08 [2] 6.71 km (5:14 / km) +48m 5:03 / km
shoes: Salomon Sense Pro
Great fun, found a football and kicked it round a small lap of the meadows. Awesome morning, glorious weather.
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Road warm up/down 4:14 [2] 0.97 km (4:22 / km)
shoes: Asics 33-DFA
Cycling 33:00 [2]
With Will and Ali, feeling rough so hardly any effort in this. Just as well that a double easy day is planned.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
Quite a tough session, eased back on squats due to phys (and generally being knackered). With this reduction came some good shapes though.
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Sunday Mar 6, 2016 #
Path/Terrain warm up/down 8:01 [2] 1.12 km (7:10 / km) +97m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering race 1:13:24 [4] 10.68 km (6:52 / km) +433m 5:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering well most of the time with two very silly slips, one because of the map and one because of a drifting mind towards the end. Managed to climb alright but in general quite knackered after yesterday. Still heading in the right direction.
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Path/Terrain warm up/down 29:33 [2] 5.45 km (5:25 / km) +42m 5:13 / km
shoes: Inov-8 X-Talon 212 (2016)
Back along a really nice riverside trail, feeling spent though, and cold after waiting about for a bit, but much better by the end.
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Saturday Mar 5, 2016 #
Path/Terrain warm up/down 13:15 [2] 2.88 km (4:36 / km) +18m 4:28 / km
shoes: Inov-8 Mudclaw 300 (2016)
S+C/Drills/Plyo/Flex warm up/down 11:10 [2] 1.1 km (10:10 / km) +4m 9:59 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain intervals 36:02 9.22 km (3:55 / km) +185m 3:33 / km
shoes: Inov-8 Mudclaw 300 (2016)
Set my watch and went off feel, a lot better than I was expecting given the underfoot terrain. Could never get a proper rhythm yet managed to hold a good pace, very happy with that.
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Path/Terrain warm up/down 10:46 [2] 1.93 km (5:34 / km) +64m 4:46 / km
shoes: Inov-8 Mudclaw 300 (2016)
S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 21:48 [2] 4.54 km (4:48 / km) +2m 4:47 / km
shoes: Salomon Sense Pro
With Tam and Paul round meadows, feeling quite good.
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Friday Mar 4, 2016 #
Road warm up/down 4:08 [2] 0.98 km (4:13 / km)
shoes: Asics 33-DFA
Cycling 40:00 [2]
Very much needed. Legs a bit broken.
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Thursday Mar 3, 2016 #
Road warm up/down 3:58 [2] 0.94 km (4:13 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Feeling it a bit today but luckily the session was still pretty easy. Back squat 3 x 5 (60, 65, 65kg) with good depth a form, couldn't have held much more today anyway.
Road warm up/down 4:38 [2] 0.94 km (4:56 / km)
shoes: Asics 33-DFA
Path/Terrain intervals 20:31 4.47 km (4:36 / km) +50m 4:21 / km
shoes: Inov-8 X-Talon 212 (2016)
Up on Blackford before the FWTN, feeling very snappy and fresh.
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Orienteering 42:03 [3] 6.01 km (7:00 / km) +117m 6:22 / km
shoes: Inov-8 X-Talon 212 (2016)
A bit grim. Headed off a bit too hard, after having just done the reps, and ran past the first two controls. Then cleared the head and did some decent nav, especially with a crucial choice going to 6. Then did the classic Hermitage bum slide all the way down the slope and absolutely shredded my map. Used map memory for a bit but then had no idea what was happening, so stopped Clem, peaked at his map, and did some more map memory for 4 more legs. Made an absolute blunder as I was tiring towards the end but then put in a good effort in the last km to pip Tam's time by a few secs. Great fun.
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Cycling warm up/down 18:00 [2]
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Wednesday Mar 2, 2016 #
Path/Terrain long 1:30:11 [3] 15.88 km (5:41 / km) +676m 4:41 / km
shoes: Inov-8 Mudclaw 300 (2016)
The classic climbs with Purko. Killing fields, crags, PA, over whinny, queens drive, MFD, lap of bog, TC. Ruined on the final one and walked most of the second half of TC as the rain set in as well. Though definitely developed well on the hills recently, as legs were far from fresh before this.
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S+C/Drills/Plyo/Flex 15:00 [0]